Does creatine bloat you

[ChoreMangal10]

Ive been taking creatine for a month but havent really seen a difference in my face but i read it bloats so idk

 

[SQL2VD]

Your muscles use ATP as their immediate energy source, especially during short intense efforts like lifting. Creatine is stored in the muscles as phosphocreatine, it helps rapidly regenerate ATP and lets you do more reps and maintain intensity longer.

It only sometimes can cause bloating, not in a bad or lasting way however.

It pulls water into muscle cells, this is called intracellular water retention and muscles often look fuller or firmer because of it. The reason people say it bloats is because they're more than likely doing a loading phase (20g/day for 5-7 days), taking large doses at once and/or are sensitive to GI distress. This is usually temporary however.

To minimize bloating, you need to skip loading (take 3-5g/day), split dose if needed (e.g 2.5g morning + 2.5g later), drink enough water, and take with food if you get stomach upset.

tl;dr creatine improves strength and power by boosting rapid energy availability, it may increase water inside muscles and not cause true bloating

 

[jester triad]

Ive been taking creatine for a month but havent really seen a difference in my face but i read it bloats so idk

yes