{"id":34069,"date":"2024-08-08T09:42:34","date_gmt":"2024-08-08T13:42:34","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=34069"},"modified":"2024-09-03T13:59:20","modified_gmt":"2024-09-03T17:59:20","slug":"creatine-bloating-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/creatine-bloating-tips\/","title":{"rendered":"Use These Tips To Prevent Creatine Bloat"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fear of &#8220;creatine bloat&#8221; keeps many people from taking the superstar supplement<\/span><span style=\"font-weight: 400;\">. But bloating isn&#8217;t an inevitable consequence! <\/span><span style=\"font-weight: 400;\">\u201cWhen the right dose and right form of creatine are taken, one should experience minimal bloating, so long as their overall gut health is in check,\u201d says <\/span><a href=\"https:\/\/www.fwdfuel.com\/our-team\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kylene Bogden<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N., C.S.S.D., I.F.N.C.P., performance dietitian for the Cleveland Cavaliers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what are the \u201cright\u201d doses and forms needed to avoid creatine bloat? Your answers ahead.\u00a0<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <i><span style=\"font-weight: 400;\">Kylene Bogden, M.S., R.D.N., C.S.S.D., I.F.N.C.P., is the co-founder of<\/span><\/i><a href=\"http:\/\/fwdfuel.com\"><i><span style=\"font-weight: 400;\"> FWDfuel.com<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> and Cleveland Cavaliers Performance Dietitian. <\/span><\/i><i><span style=\"font-weight: 400;\">Daniel Chavez, R.D., C.<\/span><\/i><i><span style=\"font-weight: 400;\">S.C.S., is a ce<\/span><\/i><i><span style=\"font-weight: 400;\">rtified strength and conditioning specialist <\/span><\/i><i><span style=\"font-weight: 400;\">with the nutrition counseling service <\/span><\/i><a href=\"https:\/\/www.faynutrition.com\/dietitians\/daniel-chavez\"><i><span style=\"font-weight: 400;\">Fay Nutrition.<\/span><\/i><\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><strong>Creatine Basics<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Before tackling the phenomenon of creatine bloat, let&#8217;s back up a bit and tackle the basics: What<em> is<\/em> creatine?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creatine is a compound made from three <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2645018\/#:~:text=Creatine%20synthesis%20requires%20three%20amino,methylates%20GAA%20to%20produce%20creatine.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">amino acids<\/span><\/a><span style=\"font-weight: 400;\">: arginine, glycine, and methionine, according to registered dietician and certified strength and conditioning specialist <\/span><a href=\"https:\/\/www.instagram.com\/texasdietetics\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Daniel Chavez, <\/span><\/a><span style=\"font-weight: 400;\">R.D., <\/span><span style=\"font-weight: 400;\">C.S.C.S., of <\/span><a href=\"https:\/\/www.faynutrition.com\/dietitians\/daniel-chavez\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fay Nutrition<\/span><\/a><span style=\"font-weight: 400;\">. The pancreas and liver synthesize some of the creatine we need, and the rest can be consumed through certain animal products like meat and fish, as well as creatine supplements, he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The vast majority (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/#:~:text=Approximately%2095%25%20of%20the%20body's,testes%20%5B8%2C15%5D.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">95 percent<\/span><\/a><span style=\"font-weight: 400;\">) of creatine in the body is stored in the skeletal muscles in a form called creatine phosphate (<\/span><span style=\"font-weight: 400;\">phosphocreatine)<\/span><span style=\"font-weight: 400;\">, though some is also stored in the brain and gonads. When the body needs extra energy\u2014for example, when lifting something heavy or mulling over a problem\u2014it <\/span><span style=\"font-weight: 400;\">can <a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/creatine\" target=\"_blank\" rel=\"noopener\">call on<\/a><\/span> <span style=\"font-weight: 400;\">phosphocreatine <\/span><span style=\"font-weight: 400;\">to help make cellular fuel called adenosine triphosphate (ATP), says Bogden.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During training and exercise, higher energy levels that result from creatine supplementation <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8228369\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">can translate to<\/span><\/a><span style=\"font-weight: 400;\"> longer runs, heavier lifts, and more explosivity during plyometrics, according to Bogden. \u201cThis ultimately translates to greater progress,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creatine\u2019s benefits don&#8217;t stop in the gym, either. Outside of the gym, supplementation can lead to <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-54249-9\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increased focus<\/span><\/a><span style=\"font-weight: 400;\"> and a more <\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/81\/4\/416\/6671817?login=false#:~:text=Elderly%20study%20participants%20(68%E2%80%9385,with%20those%20who%20received%20placebo.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reliable memory<\/span><\/a><span style=\"font-weight: 400;\">, says Chavez.\u00a0<\/span><\/p>\n<h2><strong>Creatine Bloat, Demystified\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The subject of more than <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5469049\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1,000 research<\/span><\/a><span style=\"font-weight: 400;\"> studies, creatine may be one of the most well-researched supplements out there. But one potential side-effect from supplementing keeps interested folks: <\/span><span style=\"font-weight: 400;\">bloating<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supplementing with creatine can cause bloating because it is an osmotically active substance, which means that it draws water into the muscle cells, explains Chavez. As the muscle cells&#8217; volumes increase due to retained water, the muscles themselves expand.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-bloating\/\" target=\"_blank\" rel=\"noopener\">The Best Supplements To Try If You&#8217;re Prone To Bloating<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The bright side of the increased water retention is that your muscles look bigger, giving the appearance of increased muscle mass. The downside is that the water retention can lead to an average water weight gain of <\/span><a href=\"https:\/\/chemport-n.cas.org\/\/chemport-n\/?APP=ftslink&amp;action=reflink&amp;origin=npg&amp;version=1.0&amp;coi=1%3ACAS%3A528%3ADC%2BC28XhvFWjt70%3D&amp;md5=c188189397d6d8ca5db5027435586b6d\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">one kilogram<\/span><\/a><span style=\"font-weight: 400;\"> (approximately <\/span><a href=\"https:\/\/www.exerciseandsportnutritionlab.com\/wp-content\/uploads\/2016\/02\/Kreider-Creatine-Presentation-4-23-15.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">two pounds<\/span><\/a><span style=\"font-weight: 400;\">), as well as the sensation of bloating, particularly in the abdomen, Chavez says.\u00a0<\/span><\/p>\n<h2><strong>Creatine Bloat <i>Can<\/i> Be Avoided<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Given that the natural substance\u2019s proven benefits range from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-brain-benefits\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">boosted brain health<\/span><\/a><span style=\"font-weight: 400;\"> and increased focus to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16222402\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stronger bones<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8949037\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">greater muscle mass<\/span><\/a><span style=\"font-weight: 400;\">, forgoing creatine to forgo creatine bloat also means forging many health benefits. The good news: Creatine bloat can be avoided.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBloating is more likely to occur when an individual supplements with higher doses of creatine,\u201d says Chavez. While a standard daily dosage of creatine is three to five grams, research supports the idea of a creatine loading phase. \u201cA loading phase usually consists of ingesting up to <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-12-S1-P2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">20 grams<\/span><\/a><span style=\"font-weight: 400;\"> of creatine daily for your first week of supplementing,\u201d he says. The purpose is to rapidly saturate your skeletal muscle cells with the compound to fast-track how long it takes to see benefits from supplementation. Indeed, research published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871530\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of the International Society of Sports Nutrition<\/span><\/i><\/a><span style=\"font-weight: 400;\"> saw that individuals who supplemented with three grams of creatine per day took 28 days to see the strength benefits that those who loaded with 20 grams per day saw after just six days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The problem? \u201cBloating is much more common when a loading phase is administered,\u201d says Bogden. The more creatine, the greater the water retention\u2014and the greater the water retention, the greater the sensation of bloat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals who wish to skip the risk of bloating can simply skip the loading phase and begin with the maintenance (or standard) dose of three to five grams per day, says Chavez. \u201cThis method will still increase creatine stores and help you achieve the benefits of creatine supplementation, but more gradually and with less risk of bloating,\u201d he says. Crucially, researchers from the aforementioned <\/span><i><span style=\"font-weight: 400;\">Journal of International Society of Sports Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> review reported that those who did <\/span><span style=\"font-weight: 400;\">not<\/span><span style=\"font-weight: 400;\">\u00a0do an initial loading phase experienced the exact same benefits of creatine supplementation as those who had a loading phase by the four-week mark. Simply put, as far as creatine is concerned, you can either choose bloating or patience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When deciding whether to start with closer to three or five grams of creatine per day, Bogden recommends considering the sensitivity of your stomach overall. \u201c<\/span><span style=\"font-weight: 400;\">If you tend to have a very sensitive stomach, you may want to try three grams to start,\u201d she says. That\u2019s because another potential <\/span><a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/creatine\"><span style=\"font-weight: 400;\">side effect of creatine<\/span><\/a><span style=\"font-weight: 400;\"> is diarrhea. (Though, <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15438620701693280\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows these side effects are more common with larger doses of 10 grams or more.)\u00a0\u00a0<\/span><\/p>\n<h2><strong>4 Other Ways To Reduce The Risk of Creatine Bloat\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Skipping the loading phase may be the best way to manage the bloat often associated with creatine supplementation\u2014but it isn\u2019t the only way. Here are four additional tips for warding off creatine bloat.\u00a0<\/span><\/p>\n<h3><strong>1. Pick the \u201cright\u201d kind of creatine\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">When shopping for a creatine supplement, you\u2019ll notice that there are a few different forms of creatine available. Chavez recommends opting for a supplement featuring micronized creatine monohydrate (like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/optimum-nutrition-creatine-powder-600-g-powder\/op-7097\">Optimum Nutrition&#8217;s Micronized Creatine Powder<\/a><\/span><span style=\"font-weight: 400;\">) or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine hydrochloride<\/a> (like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-hcl-1-58-oz-powder\/vs-0399\">BodyTech&#8217;s Creatine HCl<\/a><\/span><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Micronized creatine monohydrate is a form of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine monohydrate<\/a>\u2014the most widely researched form of creatine\u2014that has been processed to reduce the particle size, explains Chavez. The reduced particle size makes it easier for the compound to dissolve in water, and thus potentially reduces water retention and bloating, he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, creatine hydrochloride is a form of creatine that has been bonded with hydrochloric acid in a lab in order to make it more soluble (or dissolvable) in water than other forms of creatine, he explains. In theory, the better the absorption of creatine the lesser the overall water retention.\u00a0<\/span><\/p>\n<h3><strong>2. Drink enough water\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">It might sound counterintuitive, but ensuring adequate daily water intake can reduce water retention, says Chavez. Dehydration causes the body to hold onto water as a way to ensure that it will have some water when it is needed, which can lead to bloat, he explains. Plus, dehydration can cause constipation which can exacerbate symptoms of bloat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you are properly hydrated, creatine can pull water into your muscle cells without your system sounding the dehydration alarm bell.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-affects-lifting-gains\/\" target=\"_blank\" rel=\"noopener\">Attention Lifters, Dehydration Is Likely Affecting Your Gains<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your exact water intake needs vary based on climate, activity level, life stage, and overall health status, per the <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/food-guidelines-and-food-labels\/water-drinks-nutrition\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Health Service<\/span><\/a><span style=\"font-weight: 400;\">. However, Chavez says that, for most people, eight glasses of fluid per day can ward off bloat-causing dehydration when supplementing with creatine.\u00a0<\/span><\/p>\n<h3><strong>3. Supplement consistently\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The most important aspect of a creatine supplementation protocol is consistency, according to Bogden. \u201cFor some, this means taking it every day in their pre-workout drink or post-workout shake, while for others, it might be first thing in the morning,\u201d she says. Regardless, consistent daily use allows individuals to reap the benefits associated with supplementation, while also reducing the risk of bloat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, any bloating that occurs with creatine supplementation will go away after the body adjusts to the supplement, Bogden explains. When you fail to take creatine regularly, the body cannot adjust to the supplement as fully, which can cause symptoms of bloating to linger.\u00a0<\/span><\/p>\n<h3><strong>4. Examine your food Choices<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If bloating is a concern, \u201cit may also help to reduce the intake of other <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/vegetables-that-cause-gas\/\" target=\"_blank\" rel=\"noopener\">foods and drinks that can contribute to bloating<\/a>, such as high-sodium foods, carbonated beverages, and artificial sweeteners,\u201d says Chavez. After all, creatine bloat is just <\/span><i><span style=\"font-weight: 400;\">one<\/span><\/i><span style=\"font-weight: 400;\"> kind of bloat that can lead to abdominal distention and the sensation of puffiness. Keeping other variables in check can also help you stay symptom-free.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fear of &#8220;creatine bloat&#8221; keeps many people from taking the superstar supplement. But bloating isn&#8217;t an inevitable consequence! \u201cWhen the right dose and right form of creatine are taken, one should experience minimal bloating, so long as their overall gut health is in check,\u201d says Kylene Bogden, M.S., R.D.N., C.S.S.D., I.F.N.C.P., performance dietitian for the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-bloating-tips\/\">Read More <span class=\"screen-reader-text\">Use These Tips To Prevent Creatine Bloat<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":34074,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,7,9],"tags":[],"class_list":["post-34069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This 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