Please read my disclaimer for more information. Creatine monohydrate is one of the most effective and popular supplements on the market, and one of the biggest concerns its users have is creatine bloating. This article will talk about some of these untruths, explain the steps you can take to avoid bloating and what to do if it happens.
Any price and availability information displayed on [relevant Amazon Site s , as applicable] at the time of purchase will apply to the purchase of this product. Creatine is an amino acid that is produced by your kidneys, liver and pancreas usually about 1 to 2 grams a day, and it is mainly stored in your skeletal muscles.
Simply put, creatine helps supply your muscles with energy to enhance your performance and strength. Creatine is the most popular and most studied fitness supplement on the market, yet people still claim it causes…. Despite all of these rumors, the international society of sports nutrition deems creatine as safe and beneficial to its users.
When you perform a physical exercise, your muscles need energy to perform these tasks, which comes from ATP Adenosine Triphosphate. The problem is that your body has limited amounts of ATP, and it quickly runs out. After about 10 seconds of intense exercise you run out of ATP and your body needs to start producing more.
This is why creatine supplementation is so helpful, it would be almost impossible to receive enough creatine through your food in order to make a difference. Other people suggest using buffered creatine monohydrate, or Kre-Alkalyn. Buffered creatine is simply creatine mixed with an alkaline agent such as soda ash, magnesium glycerol phosphate, or bicarbonate.
This increases the pH of the supplement to become more basic. However, a paper published in the Journal of the International Society of Sports Nutrition looked into these claims and found no evidence to support that buffered creatine can reduce these side effects.
There are also lifestyle choices that have been suggested to reduce the occurrence of creatine bloating. It has been recommended that a diet with less salt sodium can help reduce creatine bloating as salt also plays a role in water retention. It is also recommended to drink more water.
While sounding counterintuitive, water retention caused by creatine bloating is concentrated in the muscles. Therefore, drinking more water ensures that there is enough water for the rest of the body.
While it is a side effect, creatine bloating is one sign that your creatine supplement is working. With consistent creatine consumption, training, and healthy diets, creatine bloating will lessen over time and eventually disappear. However, if creatine bloating is an issue for an upcoming event, the quickest way to remove it is to stop taking creatine. The daily dose of creatine is just enough to maintain creatine saturation in the muscles and quickly disappear as soon as you stop.
While this is an option, it should be noted that stopping creatine supplementation will only stop creatine bloating as a band-aid solution and resuming creatine supplementation can bring back the bloating. What is "Creatine Bloating"?
Why and How Does it Occur? By: Robert Woods. Last Updated May 25, Table of Contents. What is Creatine? Last name. Does Creatine Cause Bloating? Previous article Next article. Follow us. Subscribe to our newsletter Sign up to get our latest discounts and special offers. Secure payments Safe and trusted transactions. Add to Wishlist. Choose your wishlist to be added Create New wishlist save.
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