What Actually Is Creatine Bloat & How To Avoid it

Creatine is the most studied supplement out there and comes with a slew of benefits. Research shows that when paired with strength training, it helps build muscle, increase strength, and support bone health. And more and more studies show that it’s also good for your brain and memory.*

Creatine may cause some people—not everyone—to retain water1, and this may lead to feeling full or puffy (but it is not the same as bloating caused by something intestinal—like trapped gas). 

Creatine is a water-loving molecule that draws water into muscle cells. Overall, this is a good thing as water content within muscle can enhance muscle function and support muscle protein synthesis2. But this may nudge someone’s total water volume to increase and potentially make you feel bloated.  

Studies show this water retention is temporary and subsides as your body adjusts to the supplementation. For many folks, this is often within a few days to a week. 

Over time, as your muscle mass increases due to training and creatine use (love to see these muscle gains), water volume just remains proportional to muscle mass—in turn, reducing the perception of bloating or excess water weight.

The amount of creatine you take a day likely has the biggest influence on perceived bloating. Traditionally, gym bros or athletes would take a large loading dose of creatine—about 20 grams daily—for 5 to 7 days to quickly saturate muscle creatine stores. 

A loading dose is what’s most tied to bloating due to the increased amount of creatine being rapidly introduced into the body over a short period. This can significantly affect the body's water balance and even cause digestive upset. 

And this loading phase is completely unnecessary. Research shows you can saturate your creatine stores with a modest 5-gram creatine dose—it’ll just take about four weeks or so instead of one.*

Everything is just easier on your body when you’re well-hydrated. 

Although creatine may increase water retention in the muscles, increasing your overall water intake can help balance fluid distribution throughout the body. 

Creatine works best when taken daily—to achieve and maintain that desired creatine saturation.* 

But remember what we said earlier: your body needs time to adjust to the supplement. Most of the time, feelings of bloat or water retention subside within a few days to weeks. If you yo-yo your creatine intake (say you take 5 grams a few days in a row, skip for a few, then pick it back up), you may trap yourself in a cycle of not feeling your best.* 

We may be biased, but mindbodygreen’s creatine+ is a great starting option for both creatine newbies and aficionados. creatine+ stick packs are precisely dosed to provide 5 grams of creatine monohydrate. Easily add it to your water, smoothie, or oatmeal, and when you’re ready, just add another pack to your routine later in the day to reach 10 grams.