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Have you ever felt like a puffy marshmallow after adding creatine supplements to your diet? Well, you are not alone! Many fitness enthusiasts around the globe ask themselves and people around them, “How long until creatine bloating goes away?”.
To start, the side effects of bloating vary from person to person. For example, some notice that their face looks puffy after consuming creatine. Others feel bloated around their waist area and so on. Lastly, your thoughts also start to bloat, leading you to question whether consuming creatine supplementation is worth the gains.
But wait! Don’t toss out that tub of creatine just yet! In this article, I will dive deep into the truth and share reasons why creatine causes temporary bloating, how long it lasts and ways to avoid it effectively.
Creatine and Bloating
What Causes Creatine Bloating?
Creatine causes water retention in the muscles, leading to bloating. This process is also called “cell volumization”, which makes muscles appear fuller and creates muscle puffiness. However, creatine supplements cause bloating in certain individuals and are not universal. It cannot be mistaken for digestive bloating, for it is a rise in muscle water content. This feeling is mild and generally goes away on its own as the body adapts to creatine intake.
Image Credit: Muscle Theory
Creatine vs. Digestive Bloating
Both creatine bloating and digestive bloating differ from one another. Digestive bloating occurs when there is gas and discomfort in the stomach. On the other hand, creatine bloating occurs due to increased water content in the muscles. This happens when a person consumes a high dose of creatine supplements. It also indicates that the creatine is stored effectively.
How Long Does The Bloating Last?
The bloating that we get from creatine is short-term and adjusts as we keep taking creatine. However, not everyone experiences bloating and a minority of those who do are temporary. If the bloating continues, decreasing the dosage or stopping creatine intake at once can stop bloating.
Image Credit: Muscle Theory
How to Manage and Reduce Creatine Bloating?
Gradual Loading Phase
To reduce the creatine bloating effect, it is recommended to start with a small dosage and gradually increase the amount. Through this process, our body easily adjusts to the supplement. It can also help manage weight gain caused by water retention.
Maintaining Hydration and Electrolyte
One crucial factor is to keep the body hydrated after starting creatine supplements. It is recommended to drink an additional 8-16 ounces (240-480 ml) of water along with the regular amount. Having a balanced diet and maintaining electrolyte consumption can help us to adapt to creatine supplements.
When to Take Creatine Supplement?
Some people take creatine supplements along with their meals to avoid bloating. This is especially done on rest days. Also, adjusting the creatine dosage with workout timing can reduce the bloating effect. Research revealed that the best time to consume creatine is before or after an workout session. It’s best to avoid taking creatine in high amounts when one is not exercising.
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When Is The Best Time To Take Creatine?
Image Credit: Muscle Theory
How to Choose the Right Creatine Supplement?
There are a variety of creatine supplement options to choose from and it can be overwhelming. Let’s have an in-depth look!
Creatine Monohydrate
Creatine monohydrate is known to be the most popular type of creatine supplement because of its stability and effectiveness. Research shows that it provides the most benefit to athletes and fitness enthusiasts by enhancing exercise performance and muscle mass. Moreover, it is also affordable and has a high absorption rate, making it a fan favourite.
Other Forms of Creatine
Besides creatine monohydrate, there are other types of creatine supplements available in the market. They are known as buffered creatine, creatine hydrochloride and creatine ethyl ester. The downside of these creatine supplements is that they can be expensive and less research is done about their effectiveness. So, it’s better to stick to creatine monohydrate and avoid lesser-known forms of creatine, for the betterment of our health.
Consulting Medical Professionals and Fitness Experts
We should always take advice from medical experts before starting any supplement. They can give personalized advice based on our health and pre-existing medical conditions if we have any. Choosing the right creatine supplement doesn’t have to be a complicated process.
Image Credit: Muscle Theory
Taking Safety Precautions
Who Should Avoid Creatine?
Even though creatine is generally considered safe to consume, some people should avoid it. Those who have kidney disease or long-term kidney problems should stay away from creatine supplements. Furthermore, pregnant or breastfeeding women should also steer clear of creatine supplements due to the lack of research on their safety. In addition, if a person is trying to lose weight or is dehydrated, they should not take creatine supplements.
Other Side Effects Of Creatine
Despite bloating and puffiness, we know that creatine is well-tolerated by the majority population. But here are some additional side effects such as:
- Muscle Cramps
- Dehydration
- Nausea
- Aggressiveness
- Diarrhea
- Seizures
If anyone is experiencing these side effects, they should reduce the dosage and assess the situation over time. If the side effects still persists then it is better to stop taking creatine immediately and consult a healthcare professional. It’s also key to consider that there is little research on the long-term side effects of creatine on organs like the heart, brain, liver, and kidney.
Frequently Asked Questions
Creatine causes water retention in the muscles, leading to bloating. This process is also called “cell volumization”, which makes muscles appear fuller and creates muscle puffiness.
The bloating that we get from creatine is temporary and adjusts as we keep taking creatine.
To minimize creatine bloating, start with a small amount and gradually increase the dosage, maintaining hydration and electrolyte levels.
Not everyone experiences bloating as some people are more sensitive than others. For the minority people who do, it’s usually mild and temporary.
No, creatine is generally safe to consume. But if a person has kidney-related health problems, they should consult with a doctor first, before starting any creatine supplement.
Summary
In summary, creatine bloating is a temporary side effect that is very short-lived and the feeling is not universal. The bloating occurs due to water retention in the body’s muscles, making them look fuller. The feeling usually takes a week or so to get away, as the body adjusts to creatine intake. To minimize this effect, one can start with a small dosage in the loading phase and gradually increase it, staying hydrated, by taking creatine supplements with meals, or by breaking down creatine intake into two parts a day. We should remember that the benefits of creatine outweigh the side effects so it is not something to worry about. But if the bloating continues, it’s best to stop taking it and consult with medical experts immediately.
Image Credit: Muscle Theory
Key Takeaways
- Creatine bloating is temporary and goes away within a week or so as the body adjusts to it.
- The bloating happens when there is water retention in the body’s muscles.
- To reduce this feeling, staying hydrated and managing electrolyte levels is key.
- Starting with a small dosage of creatine can help minimize creatine bloating.
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