Creatine is one of the most popular supplements amongst fitness enthusiasts, athletes and gym goers as it provides a quick burst of energy, which improves performance and endurance. Creatine supplements are generally safe to use, enhancing exercise performance, building muscle mass and improving overall strength. You may wonder despite many benefits, how does it have side effects if it is a naturally-occurring chemical compound? However, it is important to note that while excessive consumption of creatine causes side effects, it is safe to use if taken in the recommended amount of 3 grams per day for a healthy individual. Moreover, side effects of creatine mostly occur during the loading phase. Bloating is one such concern. To explore more about your question; “Does creatine cause bloating?”, in this blog we will discuss creatine as a cause for bloating, whether it is long term or temporary, how to curb it and other possible precautions we should take before starting creatine to avoid any repercussions.
What is Bloating?
Bloating is a condition caused by the excessive production of gas in the stomach, leading to stomach discomfort and making the belly area feel full and tight. This can sometimes lead to uneasiness, discomfort and visible distension around the belly area. Bloating is usually associated with indigestion, gas, and excess acid formation leading to acid reflux. One of the reasons may also be a buildup of fluids in the body, which often leads to a feeling of fullness. This feeling of pressure and tightness that builds in the stomach along with mild to intense pain is called bloating. Several factors can cause bloating, including changes in hormonal levels in women especially during the menstrual cycle, a sedentary lifestyle, poor dietary intake, constipation, insomnia, stress, irritable bowel syndrome (IBS) or other digestive issues in general.
Creatine supplementation is also known to cause water retention for a short period and is often noticed during the loading phase. As the loading phase includes the consumption of higher doses of creatine, it has been seen to result in bloating. This may cause moderate to severe discomfort. Although bloating is mostly harmless and may go away on its own within a couple of days, it is important to consult a healthcare expert if it lasts for longer to avoid any further health complications.
Does Creatine Cause Bloating?
Creatine supplementation can increase the body’s phosphocreatine stores which are used to generate ATP that provides energy useful for short bursts of high-intensity workouts. However, an association between creatine and bloating has been reported during the loading phase in individuals. The loading phase of creatine refers to the period when users, especially professional athletes and weightlifters, consume a higher amount of creatine than usual to enhance muscle growth in a short period for competitions or tournaments. Creatine has water retention properties which magnify even more during the loading phase. When taken at a high dose, it draws even more water than usual into the muscle cells, which increases their water content, leading to visible volumisation. This increased retention of water leads to digestive issues like bloating due to overconsumption within a short span. While this process contributes to muscle growth and energy, it can also result in visible bloating because of increased water content in muscles, and tissues, which results in mild swelling and water retention around the belly area. While this type of bloating may not be dangerous, it is advised to see a healthcare professional if it gets severely uncomfortable to avoid any risks.
Is Creatine Bloating Temporary?
1. Duration of Bloating:
Creatine bloating is often temporary and associated with the consumption of a higher dosage during the loading phase. The bloating may go away within a few days to a week of reducing creatine intake. If someone takes approximately 20 to 25 g of creatine for 5-7 days consistently during competition, bloating may last for a few days or up to a week due to water retention and the formation of excess gas in the digestive tract causing discomfort. This may also cause a temporary increase in water weight, leading to temporary weight gain.
2. Loading vs. Maintenance Phase:
Many people do creatine loading as a quick mechanism to see noticeable changes in the body with creatine. During the loading phase, creatine is consumed in higher doses (approximately 20 g per day in several doses) for 5-7 days which results in more water retention and, consequently may increase the chances of bloating.
After the loading phase, individuals go back to the recommended dose of creatine, which is 3-5 g per day and this transition is called the ‘maintenance phase’. During this time, bloating decreases as creatine intake is lowered and water retention by the body reduces, lessening bloating from creatine and stomach discomfort.
3. Adaptation:
The shift from the loading to the maintenance phase provides the body with a window to adapt to lower levels of creatine, consequently decreasing bloating. However, this adaptation period may vary from user to user as everyone’s body responds differently to creatine supplementation. Bloating, although a concern, isn’t something that everyone on creatine will experience.
How to Reduce or Prevent Creatine-Induced Bloating
Athletes and other creatine users often seek creatine bloating solutions to alleviate bloating issues and maintain their performance, and given below are some approaches that can help minimise or prevent discomfort and bloating due to creatine supplementation.
1. Gradual Dosage:
To prevent excessive water retention and bloating from creatine, one should consider taking a smaller or recommended dose of creatine (3-5 g per day) instead of directly jumping to the loading phase for effective results.
2. Use the best form of Creatine:
Choosing the best creatine from a reputed brand according to your body’s requirements can minimise the chances of bloating. So it is recommended to always opt for products that are of good quality, made by a reputed and reliable brand, and have lab certifications. Creatine Hydrochloride is considered better for people with a sensitive stomach as it is more water-soluble. However, creatine monohydrate remains the most common and safest option available to achieve desired results.
3. Divide the Doses:
When in the loading phase, it is recommended to divide the dose into smaller portions throughout the day. For example, instead of taking 20 grams all at once, breaking it into 4 doses of 5 grams each can help reduce the strain on the digestive system and prevent bloating issues. But this 20 grams is also a higher dose and so should be taken for a short duration of 4-5 days only.
When to Be Concerned About Bloating
- Although bloating because of creatine is not usually harmful, one should consult a healthcare professional if it lasts for an extended period of time (more than 2-4 weeks) or if there is severe digestive discomfort.
- Abdominal pain, nausea, heartburn, flatulence and unwarranted burping are also some of the concerns associated with prolonged bloating. While it can’t be directly linked with creatine supplementation and may be due to other underlying health conditions, consulting a healthcare professional is the best thing to do in such situations to avoid any health-related risks.
Other Possible Side Effects of Creatine
1. May cause muscle cramps:
Due to low hydration levels, some individuals may experience muscle stiffness and muscle cramps while consuming creatine. Excess supplementation without proper water intake even for a short period of time may cause muscle cramps.
2. Kidney distress:
Creatine is one of the most researched and safe options for healthy individuals when taken in the correct dosage. However, if you have any underlying conditions, creatine may disrupt kidney function. One must consult a doctor before starting creatine if they have any pre-existing kidney condition to avoid putting stress on the kidney.
3. Digestive issues:
Creatine has been reported to cause some mild digestive issues, such as diarrhoea or stomach pain, particularly when taken in high amounts, but may cause complications if left unattended.
4. Dehydration:
Dehydration is one of the most common creatine side effects. It happens due to its water retention property, as creatine can reduce water availability in the body, Hence, it is advisable to consume sufficient amounts of water and foods high in water content to avoid dehydration.
Creatine side effects are more common in people who take it in a higher amount than prescribed. A proper creatine bloating solution involves staying hydrated, taking creatine in the recommended amount and adopting a gradual approach for effective outcomes.
Conclusion
In conclusion, creatine despite having several benefits in improving muscle strength and muscle growth, can sometimes have side effects as well. So, the answer to this question - “Does creatine cause bloating” is yes. Creatine can lead to temporary water retention in the body causing mild bloating but the impacts are not universal. By adjusting the dosage and staying hydrated, most individuals can minimise the chances of bloating and enjoy the benefits that creatine has to offer. In case of any major side effects such as nausea, cramps, or diarrhoea, it’s best to consult a healthcare professional to avoid potential health risks.