Why does create create create bloating?
Some studies show that during the " take-up of createdine", in the early stages when the body absorbs high doses for a short time, muscles often retain more water than normal. This makes users feel heavy or tense.
The feeling of bloating caused by createine is not like bloating in the intestines, says Aviv Joshua, a nutritionist (RDN) in New York, USA. In fact, it is a phenomenon in which muscle tissue absorbs water along with createdine, leading to a feeling of tension and water retention."
5 tips to help limit bloating when using createine
Divide the dose: Instead of taking a high dose at one time, divide it into several times a day. This method helps the body adapt more easily.
Adjust the time of purchase: Some people find it easier to take createine in the evening or after main meals, instead of early in the morning.
Combine it with food appropriately: Try taking createine on an empty stomach if you often drink it after meals, or vice versa. Avoid using it with orange juice, coffee or sour foods as it can irritate the digestive tract.
Reduce salt in portion sizes: High sodium intake causes the body to retain more water. Eating lightly will help reduce water retention.
Drink enough water: This is the most important factor. When you take createine without water, your digestive system and nutrient absorption will be affected.
In addition, you can do light walking, raise your legs or wear a weight-bearing stockings if you feel water stagnant in your feet.
Should you continue to take createine when you are bloated?
Expert Joshua recommends: If the discomfort is persistent and affects your activities, stop creating createine for a while. Your body can completely find energy and strength from other diets".
Creatine is still considered a safe and effective supplement in supporting muscle growth. However, each person needs to listen to their body to adjust the dosage and the appropriate way of use.
