How To Take Creatine To Increase Muscle Growth Without Experiencing Creatine Side Affects
In this video, we're going to go over how to properly take creatine monohydrate to increase muscle and performance to heavily reduce the chances of you experiencing the bad side effects associated with creatine use like bloating and GI issues. We will go over exactly why some people experience these bad side effects so you know what not to do. Then I'll go over 4 specific things you can do while taking creatine to minimize these effects from happening.
How creatine causes bloat
This phenomenon can be highly attributed to the ability of creatine to the increased water retention. Creatine increases water retention because of the increased metabolic activity in the muscles, sending more water to them. This creatine bloating can also extend to the gastrointestinal tract as intestinal bloating which is wat gives you the GI discomfort and bloat in the midsection area.
So how can you avoid this from happening so you can experience all the benefits from creatine supplementation without these side effects? Well there’s three specific things that you can do while taking creatine to avoid bloating from happening
First way to go about it is to make sure your taking a proper amount of creatine that your body can absorb. There are two ways to go about taking creatine that work and are effective:
Loading
Creatine loading is when you start off by taking a high initial dose to more rapidly to increase intramuscular creatine stores so you can start seeing results faster. This will consist of taking 20g of creatine a day for a duration of 5-7 days then vastly decreasing your servings to a 3-5 gram range a day to to maintain the creatine stores in your muscles from the heavy loading phase.
Maintenance
The other way you can take it is to just skip a loading phase and start out initially just taking 1 serving of 3g per day consistently over time. This approach takes a little longer to increase the intracellular creatine stores compared to a loading phase as where you will typically start to see results within a week on a loading phase as opposed to a maintenance phase that will take around 3-4 weeks but overall will still produce the same results in the long term.
Many people that experience bad side effects with creatine are due to them taking creatine in a loading style. The body's inability to absorb the large amount of creatine your taking during a loading phase leads to the heavy GI discomfort and bloating issues. Doing just a maintenance phase of 3g a day for a sustained period of time will help your body absorb and adjust to the creatine your getting and will greatly reduce your chances of seeing the bad side effects while taking it.
Second
Be sure to drink a lot of water while using creatine
While sounding counterintuitive, water retention caused by creatine bloating is concentrated in the muscles. Therefore, drinking more water ensures that there is enough water for the rest of the body.
Third
When taking creatine watching your carb and sodium consumption will also help aid in reducing water retention. Staying away from eating high amounts of sodium and excessive amounts of carbs especially unhealthy processed carbohydrates will help vastly decrease your chances of bloating while using creatine and instead eating more non processed carb foods like oats, brown rice, quinoa, and sweet potatoes at controlled portion sizes throughout the day
4th
Using the Sauna and or taking hot baths at night:
Using the a sauna or taking really hot baths I've found really helps as well as both help you sweat off extra water you may be retaining from creatine. I recommend taking a 30 minute hot bath or using the sauna for 20-25 minutes. These are the lengths of time I've found that work best and will help fight off water retention. Just be sure if your going to do this that your drinking enough water to replenish what you loose so your still hydrated enough to get the creatine into your muscles
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