How to reduce bloating caused by creatine intake.

[pranav429]

Dear all,

My goal is to get ripped and shredded, I weigh 72 kgs or 155 lbs , and wish to have lean muscle.
I was misguided by a trainer into taking "Nitrotech" by muscletech. Although it might be a good protien but I was unaware that It had "creatine" in it.

I consumed it for 2 months. But Now I feel due to the creatine present , I have a bloated face. due to excessive water retention caused by creatine saturation in my body. The effect is most noticeable in my face and love handles area.

I want to desaturate my body from the creatine I had consumed for 2 months. So I can accomplish my goal to get ripped shredded and lean.

Also Creatine made me gain 5 kgs or 11 lbs, this gain is weight isn't welcome when it does not happen in the right muscles.

I really feel my face has bloated alot. Kindly Advice me something that would help to de-bloat me , especially on face.


I am definitely off creatine now, switched to iso-100 by dymatize and BCAA by Optimum nutrition

[Providence94]

You got fatter. Thats the fact.

You need to understand more about nutrition, head on over to the nutrition section and read the sticky about calculating macros/calories.

Macros/calories determine whether u gain weight or lose weight, not supplements.

[eclipze926]

Creatine causes more water retention in your muscle cells the concept of bloating is widespread broscience. If you off the creatine the "bloating" you are talking about would be gone already in a week or two as well as the slight fullness caused by the increased water within the muscle. Creatine wouldn't cause your face to bloat at least in the way your thinking. I would check your diet and routine. I've taken several types of creatine and never had the reaction you're talking about. That being said some people react differently. But the water weight would be gone

[eclipze926]

You got fatter. Thats the fact.

You need to understand more about nutrition, head on over to the nutrition section and read the sticky about calculating macros/calories.

Macros/calories determine whether u gain weight or lose weight, not supplements.

^^^this exactly

[pranav429]

Thank you all,
I am now on a strict low carb diet. And abstaining from alcohol too. But, I did all of that even before taking creatine. I think a bad diet coupled with creatine content of "nitrotech" made me face fat.

THERE is one more thing of concern. I was told by two or three individuals that the water retention by creatine is permanent. As long as creatine has found its way in/near cells and as long as your body is creatine saturated, you will retain water. I want to know if there is a truth to that statement. I really wish there isn't.

I am now following "lee-labrada's lean body program" but the Now i am taking only these supplements

1. Iso-100 whey protein isolate hydrolysed by Dymatize (its chocolate flavour, it says it has 1 gm of carbs, but its too sweet to believe that its only 1gm.) i take it post workout.

2. ON BCAA (optimum nutri) its Unflavoured. (during workouts).

I have been a vegetarian all my life. and never had even a morsel of meat.

[pranav429]

You got fatter. Thats the fact.

You need to understand more about nutrition, head on over to the nutrition section and read the sticky about calculating macros/calories.

Macros/calories determine whether u gain weight or lose weight, not supplements.

then suggest me , how to get this bloat off my face. THe rest of my body , (except sides ) is same, only face and sides have bloated :P and maybe a little on the waist.

[BigBoLuke93]

then suggest me , how to get this bloat off my face. THe rest of my body , (except sides ) is same, only face and sides have bloated :P and maybe a little on the waist.

You gained fat, not bloat. You need to fix your nutrition, this is a diet issue, not supplement.

And now you're cutting out carbs, providing less glycogen to your muscles, so you'll look flatter/softer, making the fat you do have look worse.

Head to the nutrition section

[Providence94]

then suggest me , how to get this bloat off my face. THe rest of my body , (except sides ) is same, only face and sides have bloated :P and maybe a little on the waist.

its called fat, not water retention.

Like I said, being on a low carb diet doesnt directly help you to lose weight. Its about total calories intake being in a deficit.

Head on over to the nutrition section and read the sticky about calculating calories/macros. Take a 10-20% caloric deficit from maintenance and stick with it consistently to see weight loss results.

Stop blaming water retention, i do not know why everybody does that, is admitting fat such a difficult thing to do?

[Swollberg]

Creatine bloating is negligible. You may experience ever so slight bloat, but hardly noticeable.

As stated previously by these other fine gentlemen, you likely had too big of a caloric surplus.

[pranav429]

Creatine bloating is negligible. You may experience ever so slight bloat, but hardly noticeable.

As stated previously by these other fine gentlemen, you likely had too big of a caloric surplus.

thank you

[pranav429]

its called fat, not water retention.

Like I said, being on a low carb diet doesnt directly help you to lose weight. Its about total calories intake being in a deficit.

Head on over to the nutrition section and read the sticky about calculating calories/macros. Take a 10-20% caloric deficit from maintenance and stick with it consistently to see weight loss results.

Stop blaming water retention, i do not know why everybody does that, is admitting fat such a difficult thing to do?

I wouldnt say fat. Because I belly is flat is ever, So are my biceps toned. I presumed it to be water retention because of the increased facial size. and sides.

Guess that's fat too.

[adamlee34]

Seems like you really want to ignore everyone and just make it water retention no matter what so not sure what to say that hasn't already been said. You gained fat.

[OptimumBody]

Creatine supplementation does cause water retention including puffy face and so on when around saturation level (atleast for some people). While 'love handles' could be because of fat, there could be some water retention in the abdomen area.
OP do not just rely only the replies in this thread as each users body can react differently or produce different results for a particular supplement. As you can see, replies include 'gained fat' and 'bloating is negligible' and yet they could be wrong. In my opinion, they are wrong. This face swelling you are having is because of creatine supplementation. In the first week or so of creatine supplementation, it might not become visible or noticable, but around saturation levels, there can be facial swelling for some individuals.

If you want to get rid of the facial swelling, stop creatine supplementation. For a few days do some exercises, for instance walking, that will cause you to sweat and lose more water. You can even try sauna or steam bath. But, for the swelling to be gone completely, the 'excessive' creatine must be removed by the body. The facial swelling is expected to be gone in a week or so.

[itzDodge]

Creatine increase intramuscular water retention as it increases cell volume. It will not cause subcutaneous water retention which is what people seem to believe bloating means. Bloating refers to the effects of loading too much once and feeling literally bloated as if you ate too much. The effect is transient, creatine can really only make you look better honestly

[Gym God]

I stepped on stage at 4% body fat and dry... and took creatine monohydrate and/or a pre-workout up until I dropped my water just before the show. I was taking 5-10 grams a day --> NO bloat or water retention. IF you do retain water from this, reduce your serving size - problem solved.

[Providence94]

I wouldnt say fat. Because I belly is flat is ever, So are my biceps toned. I presumed it to be water retention because of the increased facial size. and sides.

Guess that's fat too.

I give up.

Good luck with your future endeavors.

[DasBiceps]

If you think the creatine made your face bloat then stop taking it. If in a week or 2 the fat on your face or as you would say "water retention" hasn't gone then creatine was not to blame.

[mrbaker3]

I wouldnt say fat. Because I belly is flat is ever, So are my biceps toned. I presumed it to be water retention because of the increased facial size. and sides.

Guess that's fat too.

So your stomach and arms are pure muscle, but the creatine spot-fatted your face? Hmmm.... You should probably start working out your face more to spot reduce that fat. High reps, low volume should do the trick.

[OptimumBody]

[rhadam]

Creatine supplementation does cause water retention including puffy face and so on when around saturation level (atleast for some people). While 'love handles' could be because of fat, there could be some water retention in the abdomen area.
OP do not just rely only the replies in this thread as each users body can react differently or produce different results for a particular supplement. As you can see, replies include 'gained fat' and 'bloating is negligible' and yet they could be wrong. In my opinion, they are wrong. This face swelling you are having is because of creatine supplementation. In the first week or so of creatine supplementation, it might not become visible or noticable, but around saturation levels, there can be facial swelling for some individuals.

If you want to get rid of the facial swelling, stop creatine supplementation. For a few days do some exercises, for instance walking, that will cause you to sweat and lose more water. You can even try sauna or steam bath. But, for the swelling to be gone completely, the 'excessive' creatine must be removed by the body. The facial swelling is expected to be gone in a week or so.

You claim others are wrong and you are right, yet you have nothing to back up your opinion. Brilliant post as always.

[TMac26]

You claim others are wrong and you are right, yet you have nothing to back up your opinion. Brilliant post as always.

Dude is full of broscience.

[OptimumBody]

If you think the creatine made your face bloat then stop taking it. If in a week or 2 the fat on your face or as you would say "water retention" hasn't gone then creatine was not to blame.

This is what the 'OP' must do to. So, 'OP', stop creatine supplementation (that is, stop taking Nitro-Tech) for a few weeks and come back to tell use about any improvements. If you need protein supplementation, use a protein supplement rather than a supplement containing protein and creatine.

[TMac26]

This is what the 'OP' must do to. So, 'OP', stop creatine supplementation (that is stop taking Nitro-Tech) for a few weeks and come back to tell use about any improvements. If you need protein supplementation, there are many protein supplements available that contain little to no creatine per serving.

What *you* should do is *you* should click the *log out* button and just stick with that.


Your posts on here are some of the worse I've seen. Creatine water retention is intra musclar, not sub-cue like steroid usage moron.

[rhadam]

What *you* should do is *you* should click the *log out* button and just stick with that.


Your posts on here are some of the worse I've seen. Creatine water retention is intra musclar, not sub-cue like steroid usage moron.

Too much science, error error error.

[OptimumBody]

What *you* should do is *you* should click the *log out* button and just stick with that.


Your posts on here are some of the worse I've seen. Creatine water retention is intra musclar, not sub-cue like steroid usage moron.

So, according to you, a human face consists only of bone, skin and fat. You are wrong. A human face consists of several muscles. Some people are also prone to water retention in the facial area. Many people may not get any visible facial swelling when fully saturated with creatine, but some people (expecially those who are prone to water retention in the facial area) are expected have noticable swelling.

[cjwav34]

Creatines water retention is 95% intracellular.

So is that extra 5% must be going straight to your cheeks.

[TMac26]

So, according to you, a human face consists only of bone, skin and fat. You are wrong. A human face consists of several muscles.

Is that your argument? His face is fat because of the muscle? You sir, are a complete idiot. The intra muscular water retention is going to be like 1-2 lbs MAX.

By the looks of that guys picture it looks like he put on 20lbs and is blaming Nitro-Tech. What that guy isn't telling us, is on his "low carb" diet he is feasting on bacon, eggs, sausage and every other high fat, high protein food on the market and thinks the is gonna lose weight because "carbs are the enemy".

For the love of god. Just log the **** out.

[OptimumBody]

Is that your argument? His face is fat because of the muscle? You sir, are a complete idiot. The intra muscular water retention is going to be like 1-2 lbs MAX.

By the looks of that guys picture it looks like he put on 20lbs and is blaming Nitro-Tech. What that guy isn't telling us, is on his "low carb" diet he is feasting on bacon, eggs, sausage and every other high fat, high protein food on the market and thinks the is gonna lose weight because "carbs are the enemy".

For the love of god. Just log the **** out.

'His face is fat because of the muscle' Where did I say that? Don't you know the difference between fat and swollen or puffy?
The pictures he posted are not appropriate for comparison as the zoom and angles are different on each picture. The 'OP' may have gone fat. The amount of fat in his facial area may have increased.
But, creatine supplementation does contribute to water retention in the facial area for atleast some people. So, the 'OP' can have atleast one one them or a combination of the two. His concern is the creatine intake effect. So, what is wrong in there if the OP stops creatine to confirm if creatine was the main 'culprit'. How can you be sure that it is not because the creatine, based only on two unappropriate pictures?
Atleast the 'OP' will find out in a few weeks if the problem is from creatine, fat or both.
No need to reply back, I have put you on the ignore list.

[nico806]

I have dat dere creatine bloat as well

[itzDodge]

But, creatine supplementation does contribute to water retention in the facial area for atleast some people.

There are no scientific references to support this claim that I'm aware of. However, they're quite many to support the large increases intramuscular water retention so if you're claiming thats whats giving him puffy face you'd be incorrect. Muscles are quite rigid and would not smooth out an individual body part due to swelling, they can only really add to definition.