Creatine is one of the most popular supplements on the market right now but many complain of it causing bloating or water retention. Read on to find out why Creatine bloat happens and what you can do to get rid of it.
First of all we need to understand the two most popular type of Creatine types available; Creatine Malate and Creatine HCL. Malate is the standard, tried and tested form available for years that you’re probably aware of. HCL is more recent and a much more pure form of Creatine. The bloating is caused mostly by people using Monohydrate, while HCL is touted to cause no bloating.
Creatine works by increasing ATP and fueling the muscles with water to give them a more fuller look. Bloating is caused when you take either too much of it, like extra ordinary doses for a while, it’s recommended that you take 5 g of Creatine Monohydrate per day, HCL on the other hand requires a much smaller dose. Also you don’t need to load on Creatine, so don’t go off taking 20 g per day to load it up.
Creatine bloat can also be caused by not drinking enough water. Ideally you should be drinking at least a gallon of water per day, so if you’re getting less than that and getting Creatine bloat, then this could be the reason.
Lastly you could move to Creatine HCL. I personally moved to it four months ago and it does what it says, fuller muscles and more strength in the gym without any negatives you might get with Creatine Monohydrate. Do note that HCL quite a bit more expensive than Monohydrate so if budget is an issue then make sure you drink plenty of water and don’t take more than 5 g per day.