Creatine is a super supplement which everyone can benefit from.
Creatine is made naturally in the body and is one of the most heavily researched and widely tested supplements on the market, chosen to enhance workouts, promote brain health and aid post-workout recovery.
But what about its side effects? Does creatine cause bloating or water retention?
In this blog, we're taking a closer look at creatine whilst busting myths surrounding the supplement. We'll also take a deep dive into what creatine is and look at other frequently asked questions surrounding what it is, what it does and how to supplement it safely.
Table of contents:
Does creatine cause bloating?
What is creatine?
What does creatine do?
How to take creatine supplements
How to flush creatine out of your system
Does creatine cause bloating?
Creatine can cause bloating, but this doesn't necessarily equate to increased fat stores.
There is much stigma attached to creatine supplementation and weight gain. Those who supplement creatine to enhance workouts or muscle mass may notice a slightly swollen stomach in the first days after taking the supplement.
Whilst creatine can indeed cause some weight gain, the more likely reason for an increase in the number on the scale is water weight or water retention.
Creatine and water retention
Creatine supplements encourage your muscle cells to hold onto water, which can cause water retention or bloat.
Water retention may make your muscles appear bigger, even if you've only just started training, and can cause bloating in the stomach and legs. The weight gain will be most noticeable during your first few days supplementing creatine, particularly if you're doing a creatine load (which we'll explain later).
Increase in muscle mass
Creatine is a popular and effective supplement which aids muscle endurance, size and strength. As you continue to train and supplement creatine, your muscles will grow, and you should begin to appear more defined.
Again, whilst the scales may suggest you've gained weight, this increase in muscle mass will likely be the true reason for an increase in the numbers.
To gain body fat, you need to consume more calories than you burn off, so as long as you have a healthy, balanced diet and are active, one scoop of creatine per day shouldn't result in increased body fat.
What to do if you experience creatine bloat?
If you are new to supplementing creatine and are experiencing some fluid retention, here are some tips to reduce it;
- Be patient with it. If you're loading creatine, your body needs time to adjust. Exercise helps to reduce water retention; the more training you do, the less water you'll retain.
- This may seem a strange tip, but drink more water! Drinking water helps to stimulate urination, which can help you remove any excess water from your body.
- Reduce your carbohydrates to a normal, recommended daily intake. Carbohydrates make up 50-60% of our daily food intake (this may differ depending on the amount and intensity of daily exercise you do). Carbs provide energy but also hold onto water, so don't overdo it if you're feeling bloated.
- Reduce your sodium intake, as too much can cause your body to retain water. Limit processed foods and eat more fresh fruits and vegetables to keep your sodium levels healthy.
To better understand creatine and bloating, it's helpful to understand what it is and what it does when you train. In this next section, we're taking a closer look at all things creatine.
What is creatine?
Creatine occurs naturally in the body. It is a compound stored in the muscles as phosphocreatine, made from three amino acids: glycine, arginine and methionine.
Phosphocreatine helps regenerate adenosine triphosphate (ATP), which the body uses for energy during muscle contraction.
Creatine supplements significantly hydrate muscles, increasing the body's explosive energy when working out. It is particularly beneficial for those who like participating in sports requiring explosive energy, such as sprinting.
What does creatine do?
Creatine supplements help to hydrate and provide a constant energy flow to muscles during intense exercise. It also supports muscle repair, reducing muscle cell damage and allowing for faster recovery between workouts.
Also known to increase muscle mass and strength, supplementing creatine is most beneficial for those who regularly participate in short-term, high-energy workouts, for example HIIT or powerlifting.
How to take creatine supplements
Creatine comes in both powder and tablet form. Whether you mix it with your protein shake or with your daily vitamins and a glass of water, there are two ways to supplement it: taking a daily capsule or shake or by creatine loading.
What does loading creatine mean?
Creatine loading is when you take an excessive amount of creatine during a short period to saturate your muscle cells with it and increase your stores.
If loading creatine, taking 20 grams of creatine daily for five to seven days is recommended. The 20 grams you take each day should be split into four 5-gram servings taken throughout the day.
Once the loading period is complete, supplementation should be reduced to 3 to 5 grams of creatine daily so the body can maintain these higher creatine levels.
Supplementing in this way means that creatine should be fully saturated in the muscles in three to four weeks, and it's then where you should start to see the effects.
Supplementing creatine daily
In contrast, 3 to 5 grams per day is recommended if you supplement creatine normally. The only contrast here is that it may take three to four weeks to boost the creatine stores within your muscles.
How to flush creatine out of your system
Those who load creatine may stop taking it every three to four weeks to give the body a break from supplementation; this is called creatine cycling.
To prevent the kidneys from being damaged, removing creatine stores from the body every four weeks is suggested. Creatine monohydrate supplementation should be stopped completely to do this. For the next three to four weeks, water intake should be increased to roughly 30-35 ml of fluid per kilo of body weight per day to 'flush' the creatine levels from the system.
A study from The National Library of Medicine, USA, in July 2020 demonstrated that it was safe to take creatine without flushing it and that there were no signs of changes to the kidneys and kidney function from those who participated across 30 days.
The body can safely and naturally filter creatine through the liver and kidneys before excreting it. Still, those who creatine load, may prefer to flush out creatine levels to reduce bloating.
Does creatine cause bloating? The highlights
Whilst creatine can cause bloating, this is primarily due to water retention caused by the muscle cells holding on to water to stay hydrated. Whilst you may notice some signs of bloating, increased exercise and water intake can help to reduce the appearance of bloating and puffiness.
Once your body has adapted to creatine supplementation, your muscles should appear more defined, and you'll benefit from more explosive workouts, short bursts of energy, enhanced muscle recovery and reduced fatigue.
Creatine is naturally produced in the body, and supplementation is well-researched. Whilst it isn't essential to flush creatine for health reasons, some athletes prefer to do so, which can reduce any water retention and stimulate the natural production of creatine in the body, which may have slowed during supplementation.
However, it is safe to supplement creatine monohydrate, allowing the body to deal with and excrete it naturally.
Shop creatine monohydrate powders and tablets at Discount Supplements
Discount Supplements offers a wide selection of creatine tablets and powders from trusted, industry-leading brands, including Efectiv Nutrition, XL Nutrition and USN. Explore the range today and prepare to fuel your workouts further, whether sprinting, powerlifting or taking on a HYROX workout!
