Creatine and Bloating: Separating Fact from Fiction
Beginning creatine use might result in temporary bloating during the loading phase. This phase typically lasts 5 to 7 days and involves consuming a daily dosage of 20 to 25 grams of creatine. After this phase, the focus shifts to maintaining creatine levels with a reduced daily intake. The purpose of the loading phase is to fill muscle creatine stores quickly. Once the muscles reach saturation, the aim is to sustain creatine levels.
Creatine generally has a favorable safety profile, despite triggering bloating in some individuals during the loading phase. However, due to a lack of thorough research on the long-term impacts of creatine supplementation in children and adolescents, they should abstain from using it.
Creatine is a naturally occurring organic acid that the body generates. Its major creatine stores are found in muscle. In muscle, creatine is primarily in the form of phosphocreatine, which reacts with creatine kinase to form ATP, a crucial energy source for muscles.
Research suggests that creatine supplementation may offer numerous advantages beyond providing muscle energy. For instance, creatine might improve cognitive function in older adults, even without resistance training. Additionally, creatine supplementation could aid brain health by assisting with conditions like mild traumatic brain injuries, depression, and Alzheimer's disease, though more studies are required to pinpoint the optimal dose for brain health benefits.
During the loading phase, individuals may notice a 2% increase in body weight and bloating due to increased muscle water content, phosphocreatine, creatine, and glycogen. Some athletes participating in sports that rely on weight, such as running, may need to adjust their training schedules to account for creatine loading. Some older research suggests that athletes might lose joint flexibility during the loading phase, escalating muscle stiffness due to increased water retention in cells.
To avoid bloating, athletes can choose a gradual creatine dose of 3 to 5 grams per day, which can help muscle creatine saturation in about 28 days. It is important to comply with the creatine dosage guidelines on the product packaging and consult a healthcare professional if there are any concerns or questions.
Although the FDA does not regulate health supplements, including creatine, it is still vital to choose high-quality, third-party tested supplements from reputable brands. More research is needed to explore the long-term effects of creatine supplementation on children and adolescents. If they are involved in competitions or intense, supervised training, they may consider creatine supplementation but under professional guidance and adhering to recommended dosages.
Creatine supplementation may occasionally result in side effects such as muscle cramps, dehydration, diarrhea, nausea, and seizures. Those trying to lose weight or are dehydrated should avoid using creatine supplements. A balanced diet tailored for training should also be maintained to minimize side effects.
To reduce bloating, individuals can focus on lifestyle changes such as slowing down while eating, sitting to eat, avoiding carbonated beverages, chewing gum, or hard candy, and avoiding smoking. Maintaining proper denture fit, maintaining a food diary, and consulting with a doctor about gastrointestinal conditions may also aid in managing bloating symptoms.
After starting creatine supplements, some individuals might experience gas bloating during the loading phase due to increased muscle water content. To minimize bloating, athletes can opt for a gradual creatine dose or consider lifestyle changes such as eating slowly and avoiding carbonated beverages.