personal tips on avoiding bloat from creatine

haven-lily · 06-27-2009, 01:20 PM

so i've been doing a lot of research and finally decided pure micronized creatine was best. i was thinking of "loading" 15g per day for three days and then do 5-8g per day after that. i'd hate to get the blaot! anyways i'm trying to stay lean so instead of sugar i bought some ALA capsules to help with creatine transport.

my whole objective to get stronger so i can lifter just a little heavier!

ur best creatine tips would be appreciate!! thank you ladies!

haven-lily · 06-27-2009, 02:34 PM

BUMP!!

lol, sorry i am kinda excited to started the creatine.

Chef K-Lo · 06-27-2009, 10:35 PM

There is no need to load. You can, but if you take it consistently you will eventually saturate your muscles in a couple of weeks anyway. You might experience stomach discomfort w/the loading, and also I wouldn't load at that amount at your weight.

Don't go overboard with the maintenance dose either. The dosage is 1g per 40 lbs of bodyweight, so for you it would be 3-4g.

As far as bloating, with creatine mono some people get it and some people don't. I never did, but I prefer Green MAG (creatine magnesium chelate) over the creatine mono anyway. Just try it out and see how it goes. If it doesn't work for you, try a different formulation. Regardless, make sure you are drinking plenty of water... about a gallon a day.

I woudn't really bother with the ALA either; it will do what it is supposed to without that. there really is no need to go crazy with all sorts of supps if you're just starting out with them. You won't know what works and what doesn't, and you'll end up spending a bunch of money.

Emoore · 06-28-2009, 07:36 AM

I never had a problem with bloating with creatine. Yeah, I gain a pound or two, but it's water in the muscles which gives me a nice fuller look, especially in my arm muscles. Not like a nasty bloat that makes me not fit in my jeans.

I've never loaded. Just keep taking about 4g per day.

I take the cheap-o creatine monohydrate.

bull.dogz · 06-29-2009, 05:54 PM

Drink lots and lots of water!

haven-lily · 06-29-2009, 09:16 PM

well i started taking yesterday it, and no bloat! i'm peeing alot, i really hope its not the creatine i'm peeing out!

squeaks77 · 06-29-2009, 10:52 PM

The creatine mono wrecked my stomach. I gave it a month and kept upping my water intake with no relief. I'm taking Green Mag now, with no issues. I think some people are just more sensitive to it.

magsline32 · 06-30-2009, 11:37 AM

How long have you been taking Creatine? I have NEVER tried it! But have been interested in it. I just wanted to hear some females feedback on it. So you like it? Do you take it everyday or just the days you workout? Does it help with your strength? Or is it just for looks? Thanks!

Quote:

Originally Posted by Emoore

I never had a problem with bloating with creatine. Yeah, I gain a pound or two, but it's water in the muscles which gives me a nice fuller look, especially in my arm muscles. Not like a nasty bloat that makes me not fit in my jeans.

I've never loaded. Just keep taking about 4g per day.

I take the cheap-o creatine monohydrate.

littlelifter3 · 07-06-2009, 06:55 PM

Has anyone had any problems with bloating while taking Green Mag? Just curious...

futbolista · 07-07-2009, 01:46 PM

Quote:

Originally Posted by magsline32

How long have you been taking Creatine? I have NEVER tried it! But have been interested in it. I just wanted to hear some females feedback on it. So you like it? Do you take it everyday or just the days you workout? Does it help with your strength? Or is it just for looks? Thanks!

I have been taking creatine monohydrate now for probably about a month (maybe a little longer). I am training for my first figure show and decided to finally give it a try. I feel like my body recovers a lot faster, so I can train harder but feel less soreness and fatigue.
I didn't do a loading phase, because I was worried about the bloating. I still had some bloating at first and definitely am still carrying some extra water weight. My muscles do look more full though. So far I am happy with the results I'm seeing in the gym.

magsline32 · 07-08-2009, 04:19 PM

Quote:

Originally Posted by futbolista

I have been taking creatine monohydrate now for probably about a month (maybe a little longer). I am training for my first figure show and decided to finally give it a try. I feel like my body recovers a lot faster, so I can train harder but feel less soreness and fatigue.
I didn't do a loading phase, because I was worried about the bloating. I still had some bloating at first and definitely am still carrying some extra water weight. My muscles do look more full though. So far I am happy with the results I'm seeing in the gym.

Thanks for the info! So does it help with your strength as well? Or are you using it merely for appearance and muscle recovery?

onehotfoxbody · 07-09-2009, 03:07 PM

I personally prefer Kre Alkalyn instead of creatine, it cuts out the bloating.

MollyD1016 · 07-10-2009, 01:44 PM

I didn't load either, I just take 5g everyday. I love it, I feel like I recover better and am able to push myself harder when I'm training. I didn't bloat or have any other tummy issues, and I have a very sensitive digestive system. I love this supplement, I avoided it for a long time for the fear of bloating I was so wrong.

futbolista · 07-10-2009, 02:53 PM

Quote:

Originally Posted by magsline32

Thanks for the info! So does it help with your strength as well? Or are you using it merely for appearance and muscle recovery?

I think over time (eating at maintenance or above) you would see strength gains. I'm starting to bring down calories so I feel a little wussy right now even with the creatine. Haha.

hoverfly · 07-12-2009, 08:58 AM

here's what works for me:

-no loading period (just start at a regular dose)
-5g/day, divided. 1/2 before exercise, 1/2 after exercise
-keep my dietary fats above 20% (all good fats)
-drink tons of water (lots of green tea)
-no caffeine except for 1 cup of green tea in a.m. (all of the rest of the tea is decaf) no soda, not even diet/caffeine free. no junk (no funky workout drinks)
-monitor salt intake
-take probiotics

dvsness · 07-13-2009, 10:13 AM

I typically use about 3g/day (varies based on current weight... onseason vs offseason).

I don't load, I don't cycle, and I only come off creatine for a month post-contest (when I come off all supplements to give my body a break). I also stop taking it when preggo.

Here's a picture of how bloated creatine makes me.

Don't mistake bloat for bodyfat!!

http://bodyspace.bodybuilding.com/im...vxGhU0276.jpeg