According to a study from Australia, one of the risks of taking creatine monohydrate includes flatulence. But not everyone can experience creatine bloating.

If so, what are the reasons why the creation of flatulence occurs?

In this article we will discuss creatine supplementation, create flatulence, how long it takes and how to treat it and other side effects of taking creatine.

Creatine supplementation: an overview

Creatine is very popular with athletes and fitness enthusiasts.

A creatine supplement is generally used to increase the sporting performance, muscle mass and muscle size.

In addition, creatine supplement increases by increasing your ATP production by donating a phosphate group to adenosine diphosphate.

As a side effect, this connection then draws more liquid into your muscle cells.

The role of amino acids in creatine production

Creatine is of course produced in your body’s muscle cells, especially in the kidneys, the pancreas and the liver.

According to the Journal of the International Society of Sports Nutrition, around 95% of creatine are stored in their muscle cells.

In another study from Oklahoma, her muscle cells make about 1 gram of creatine a day.

The production of creatine is produced by combining two amino acids, in particular amino acid arginine and amino acid glycin.

In addition to the natural production of creatine through muscle cells, creatine can also be consumed by food and nutritional supplements.

Different types can be considered for the latter.

These are creatine monohydrate and creatine hydrochloride.

What is creatine bloating?

Before we discuss creatine bloating, we first get closer to the load phase and the maintenance dose.

The stress phase is the beginning of a creatine cycle, while the latter is the dose taken after the stress phase.

According to a study from Texas, the load phase includes up to 25 grams of creatine for 7 days.

The maintenance phase follows after the stress phase. This includes taking 0.03 grams per kg of this connection per day.

In general, the use of the stress phase is to fill your muscle cells with creatine.

However, since the high dose of creatine water forces water into their muscle cells, it can inflate.

In a randomized controlled study from Brazil, it was reported that a 7-day creatine consumption with a dose of 0.3 grams per kg increased the body’s total water by about £ 2.3.

So if you are susceptible to creatine bloating, you can skip the loading phase as a whole.

Apart from that, the use of the stress phase depends on the type of creatine used.

For example, creatine HCL does not require any charging dose.

If you want to skip the load phase completely, follow a strict maintenance dose to optimize the advantages of creatine when obtaining more ATP to improve performance and increase the lean muscle mass in order to achieve your fitness goals.

Cleans creative bleasts?

According to a study from Belgium, flatulence is at short notice. It can dissolve a few weeks after the charging phase followed.

So if you have just started taking creative powder, it is normal to generate a few days on flatulence.

If your body adapts to the addition you take, the inflation of intestines will decrease by itself.

Here, too, not everyone can experience the creation of flatulence.

Many members of the health professions state that this disease is rare.

However, if you suffer from other stomach problems and flatulence, you should consult a doctor.

If you ask how long creatine bloating would take, the answer would be dependent on many factors such as dose, water consumption habits, nutrition and training routine.

If you want to avoid creatine bloating, you should increase your water absorption as far as possible. In the next section, we will be more committed to how creatine bloating can be treated and avoided.

Treatment and how to avoid creatine bloating

Many options can be used to address creatine bloating.

Although this unpleasant feeling can disappear according to her charging dose, it is still recommended to relieve it, especially if it becomes unbearable.

1) Loading and dosage

The creation of flatulence is mostly experienced during the stress phase or in the initial phase of a creatine cycle.

During this phase, a user must take higher doses of this connection in order to keep the muscle saturated.

In general, high doses cause flatulence. To avoid the side effects, you may want to skip this initial phase and continue with your maintenance or daily dose.

If you want to skip, you know how much creatine is right for you.

2) Change your creatine

Another way to avoid flatulence is to change your creatine. This means that you change your brands or the type used.

Creatine powder is the most stable shape, and if you do not use this yet, you may want to start switching.

If this form is not suitable for you, you can also consider other forms. Some of these contain the following:

• Creatine HCL
• Malate creatine
• Citrat creatine
• Micronized creatine

If you buy dietary supplements, you should get high quality. You can also search for user ratings online if the brand you receive does not offer any side effects such as flatulence.

If you do this, you can certainly find the answer to your question – does creatine do you bloated?

3) Improve your lifestyle

Improvement of your lifestyle means choosing a healthy diet and an appropriate movement.

According to some experts, the right lifestyle decisions can reduce the risk of experiencing creatine bloating.

The selection of the lifestyle that you can follow include:

• Reduce salt intake to prevent water retention
• Avoid high amounts of carbohydrates in the creatine cycle
• Skip fast foods and processed foods
• Increase your intestinal health by consuming food that can support digestion
• Take in the easily digested foods in a creatine cycle
• Lift weights and do other exercises

Many people tend to accuse creatine for their bloating, but they never recognize that the flatulence could also be due to their decisions.

4) Increase water intake

There is a connection between creatine and water retention. The chemical properties of this connection create a hydration shell that leads to water retention and flatulence.

According to a study published in the Journal of Athletic Training, it was found that an increase in creatine dose can increase the entire body water, which leads to excessive water retention.

To remove water retention, you can increase your water consumption. If you do this, you will urinate and remove the excess water stored in your muscles.

Remember that water retention is also associated with heart disease and kidney disorders. Maybe you want to address it as soon as possible.

Other side effects of creatine monohydrate

Apart from flatulence, there are other side effects when using creatine. Some of these side effects of creatine are discussed in this section.

1) weight gain

According to a study from the USA, one of the most common side effects of creatine is gain weight.

Just like flatulence, this weight gain is caused by excessive water retention.

2) Dehydration

Dehydration is also due to too much water in your muscles.

If you take this connection, remember that you can be more dehydrated when moving.

3) Cramps

Muscle cramps occur when your body doesn’t get enough water. If you take this addition to the supplement to the performance and the enhancer, your body’s water is stored in the muscles, which enables cramps more.

4) Digestion problems

According to a study from Serbia, this connection can increase the risk of experiencing diarrhea by up to 56%.

It is therefore important to know how much creatine is suitable for your body to avoid side effects.

Last thoughts

Creatine is an effective addition before training and after training.

It takes place by increasing the ATP transactions of your body and offers many health benefits from muscle function to perception.

However, the users wonder how creatine makes them bloated?

The answer is yes, dietary supplements with creatine cause flatulence, but not all of them can experience.

Many factors can cause creatine bloating, and one of them comprises the dosage of the connection.

Too much of this can also cause other side effects.