"Does creatine make me bloated?"

There are lots of conflicting information when it comes down to CREATINE supplementation, there are myths, there are lots of factual information based on science and lots of extensive research. For certain for many consumers it is not only still a mysterious supplement, BUT one which brings lots of controversy within the fitness and sports industry.

One of the main complains you hear around the creatine supplementation is the fact that creatine makes you bloated, and this can create some stomach discomfort. Due to this issue many companies take advantage of the consumers and create either a different form of creatine monohydrate, or start advertising a kind of creatine which does not get you bloated because it is a "VERY SPECIAL ONE". Have you ever wondered if what you have been told it is true about that new form of creatine, or is it a mechanism to get you SOLD instead of educated????

Here is my professional take on the real truth about creatine supplementation, getting bloated, and the form of creatine which "does not cause bloating."

Many of these new forms of creatine are usually "pitched"/ recommended to be taken in a dosage of 2 capsules which usually amounts to a total of 1 gram of creatine only, or a powder form where the uneducated employee of a retail supplement store tells you to use only one gram of the powder so you do not get bloated, and of course with 1 gram of creatine per day you will have way less chances to feel bloated,  that my friend will make you believe that you are using your creatine properly, when the reality is that the proper serving of creatine daily is 5 grams not 1 or 2 grams a day.

In order for creatine to be effective it must be used daily, and the correct serving amount is 5 grams. Creatine supplementation provides humans with a vast amount of scientifically proven benefits like brain cognition, brain health, strength, stamina, bone density, skeletal muscle density, power output, muscle growth, improves recovery, enhances your performance, slows down sarcopenia, and much more. For us humans to be able to experience these multiple benefits, it's very likely that we will feel bloated, even if it's not physically noticeable." Do you want to know why???

The Science behind the bloating easily explained:

Simply that bloating feeling that you experience when you take creatine is caused by OSMOSIS, which is nothing else than the water retention intramuscular due to the osmosis pull. When you supplement with creatine, your cells store more water due to the buffering of your cells, and you store more creatine and phosphocreatine. The water which is pulled into your muscle cells is store, and this enhances the size of your cells "your cells buffered" allowing your cell ports to expand, as a consequence being able to increase nutrients transportation to the mitochondria of your cells which optimizes your nutrition by allowing a better nutrient utilization which in terms leads into better health, and more muscle retention and growth overtime.

"Different Forms of Creatine:

Among many of the different forms of creatine with the claims that you will not get you bloated you can find, creatine ethyl ester (CEE) Kre-Alkalyn creatine, creatine HCL which many companies have suggested their serving sizes to be 2 capsules daily where you only 1 to 2 grams of creatine per serving depending whether the size of the capsules is 500 grams each, or 1000 grams each.

 How creatine supports your brain:

Our brains demand a substantial amount of energy and creatine provides ATP to our brains for a quick form of energy to improve brain cognition, memory, reasoning, and problem-solving, and short term memory in healthy individuals.

Sarcopenia and the use of creatine:

Sarcopenia is the progressive muscle loss which happens as we age, this happens to all humans but the process could be slowed down significantly by making sure you have a proper protein intake, and weight train. How does creatine help with Sarcopenia??? Well when you supplement with creatine the muscle growth, and muscle retention creatine provides will aid to support your skeletal muscle mass.

Safety and Side effects:

Creatine can be taking every day for as long as you would lie without the need of cycling on and off, creatine happens to be not only a very effective supplement and it is very safe.

There are not side effects of supplementing with creatine in healthy individuals, one of its biggest myths is that it damages kidneys which is not true at all.

Do you have any questions about creatine or nutrition? Feel free to ask in the comments below, thank you for reading! I'm here to answer any questions you may have.

Sincerely,

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