Everything to know about creatine bloating.

Creatine is claimed as the one of the most researched dietary supplement which is popular amongst the health enthusiast. Often athletes and fitness enthusiasts use it to improve their muscle size, strength, power and performance.

Although this dietary supplement has a strong safety profile, but then also some of the users experience bloating in the beginning of supplementing stage.

Creatine basically is a substance that our body produces naturally from amino acids arginine and glycine. It’s an estimation that on an average human liver, kidneys and pancreas make 2 grams of creatine everyday.

• Functionality of creatine.

Most of the times, creatine works by replenishing adenosine triphosphate molecules that carries energy within body cells. During high intensity workout sessions or short duration activities like weight lifting or sprinting, human body uses creatine phosphate system.

This system is known for rapidly replenishing body's ATP stores by using creatine. But as the natural sources are limited so supplementing this compound becomes quite essential.

According to scientific studies and human trials, supplementing with 20 grams of creatine daily for five to seven days, it can lead to increase of 50% in intensity and performance.

• Creatine bloating.

Creatine bloating basically is a phenomenon that most often occurs during the loading phase. When beginners use supplement. As health experts advice, loading phase consists of taking 25 grams of creatine for five to seven consecutive days.

It’s uncommon experience of increase in body weight due to an increase in both muscle mass and water intake by your muscles during loading phase. In most of the cases, bloating occurs due to less intake of water during loading phase. On an average one may expected to gain 2% of body mass during loading phase. Partial of this body mass is just because of water weight.

• Use creatine monohydrate form to prevent bloating.

Although there are several varieties and forms of creatine available commercially in various supplement stores. But the thoroughly studied an most effective form is creatine monohydrate. There are several scientific studies that reveal that absorption rate of this compound is nearly 100%.

Creatine monohydrated is easily available and quite economic. Most of the times you will find it as a powder, either alone or in pre workout mixtures.

• Safety and precautions to avoid bloating.

Several scientific studies and health experts have proved that creatine is a remarkably safe supplement. Although there are several misconceptions and myth that creatine harms your kidneys and causes dehydration.

So it is advised that one should use not more than 7 grams of creatine during loading phase. While after loading phase one can use three to five grams daily.

Moreover, people with some impaired kidney functioning or those having previous medications should refer to a health expert.