Creatine and bloating?

rennerkyler

I would like to start creatine, but I heard it makes you bloated and I was wondering how much weight does it make you hold?

Retroguy2000

Bloating isn't the right way to describe it.

Creatine pulls more water into the muscles, leading to them maybe feeling a bit fuller. You might add about 3 pounds, but it's not fat gain.

Btw, you don't need to load it with multiple servings per day. You can do that if you want to, but if you just take a regular 5mg daily at any time, after a month you'll have the same amount in your system compared to loading it. You'll probably have less water retention without the loading too.

AnnPT77

A little water retention, maybe, as Retro said.

Honestly, I didn't notice any weight gain or anything I'd call "bloating" when I started . . . and I did do a higher loading dose at the start (which I later learned was unnecessary, so listen to that nice Mr. Retro. 😉). If there was any scale effect, it didn't stand out from my usual day-to-day fluctuations.

nossmf

There are two types of creatine: creatine monohydrate and creating HCl. The monohydrate has existed longer and has more scientific testing showing it's safe and effective, while the HCl is new to the scene. I've tried both, and in my experience the monohydrate caused more water retention than the HCl version did.

I2k4

I've been using creatine for a couple of years, worthwhile to do some independent research and maybe ask a good AI service. I did not "load" 20 gram daily doses for two weeks (as some sources suggest to quickly rebuild depleted stores) and I'd suspect "loading" might cause reported digestive issues. Just starting with a 3 to 5 gram dose will do the rebuilding gradually and likely undetectably. An online tip warned about how it's mixed - adding to shakes, oatmeal, yogurt, etc. can actually waste creatine as it is left on the walls of the container. I'm taking it in morning coffee. Doesn't taste great to me in water, maybe okay in other drinks and good hydration is important for effectiveness. Also worth researching recent science on effects along with better skeletal muscle performance, including improved cognition. AI informed me creatine (and collagen) may even help counter aging eye problems like cataracts and macular degeneration, though wouldn't take this to the bank just yet.

AnnPT77

I think this is publically accessible, not members only:

https://examine.com/supplements/creatine/?show_conditions=true

FWIW: That's a generally well-regarded evidence-based nutrition site, curated by educated humans, not AI.

I just stir my creatine into about 20g of plain Greek yogurt, which I can eat without leaving any on the sides of anything. It's not delish, just neutral-tasting and slightly gritty - for me, no choking down required. Since I think of it as a supplement, not a food, that's fine with me.

MarjMJMM

I have only recently (last 6 months) started taking creatine, 3-5g a day in my morning yoghurt. I didn't preload, and I haven't noticed any bloating or scale changes.

Vynere

It doesn’t cause bloating in the stomach the way, say, a big meal might. What actually happens is it pulls water into your muscles, which can make you look a little fuller or puffier at first. Most people see around 1 to 3 pounds of water weight in the first week or two, especially if they do a loading phase (taking more at the start).

If you go straight to the regular dose (around 3–5g a day), the weight gain tends to be slower and less noticeable. Also, if you’re staying active and hydrated, you probably won’t feel “bloated” in the uncomfortable way.

It’s one of the most researched and effective supplements out there — I’d say worth trying, especially if strength or performance is your goal.

Jloco95

Just started about 2 weeks. Did the loading as recommended for the first 5 days, no bloating, weight gain or stomach issues. Been lifting for last month with cycling 3 times a week. Recovery seems quicker, will see over time. First time trying it. Went with creatine monohydrate.