Paul Saladino· MD
bloating highly fixable by making sure the creatine monohydrate is FULLY dissolved in water.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
bloating highly fixable by making sure the creatine monohydrate is FULLY dissolved in water.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
Dissolving fully in water helps MUCHO with creatine bloat.
Bloating from creatine is usually due to undissolved creatine in the gut causing osmotic GI distress.
You can save yourself money by fully dissolving creatine monohydrate so you don't get bloat.
You can save yourself money by just fully dissolving creatine monohydrate so you don't get bloat.
More if the water is cold.
If you get bloating with creatine make sure it is fully dissolved.
The reason creatine can give you bloating is because undissolved creatine sits in your gut and draws in water. That can cause osmotic diarrhea and gas. With warm water, the creatine is much more soluble.
Bloating from creatine is generally caused by not mixing it in enough water.
But, make sure the creatine is mixed completely because undissolved creatine sitting in your gut causes osmotic movement of water into your gut. That causes osmotic diarrhea or osmotic gas and osmotic bloating.
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.