Creatine supplementation is widely used in the world of sport, particularly in bodybuilding. Some of these questions concern digestive problems. Can creatine slow digestion? Can it cause loose stools? Does it make the stomach swell?
So yes, it can, but there's no evidence of systematic disorders, and science clearly indicates that these digestive symptoms remain mild and temporary.
If exercisers wonder about this white powder, it's also because the claims surrounding creatine remain numerous, and the substance is the subject of a great deal of research. Here we look at the mechanisms at work and how to improve your treatment to limit the risk of digestive discomfort.
What is creatine and what are its side effects?
Creatine's biological mechanism
Creatine is a protein that is very well assimilated by the body's digestive system when ingested or manufactured¹. It is ingested through the diet or through supplementation.
Whereas endogenous creatine synthesis is the work of the liver, which manufactures it from amino acids (glycine, arginine and methionine).
As the body adapts very well on its own, creatine production decreases as food intake increases, and vice versa.
When supplied to the body, creatine is transported in the bloodstream to the muscles in 95% of cases, and also to the brain, where part of the tissue needs energy.
Once in the muscle fibers, it becomes phosphocreatine or creatine phosphate, a molecule responsible for the regeneration ofadenosine triphosphate (ATP).
ATP is theenergy our muscles need to contract. Phosphocreatine therefore plays a significant role in performance enhancement, providing directly available energy for very short, intense efforts.
As a result, athletes maximize their training sessions, making creatine an indirect factor inmuscle hypertrophy, since more training means more muscle adaptation, and therefore mass gain in bodybuilding. It is therefore logically less interesting to take creatine for endurance sports.
Creatine is not extracted from animal sources, but manufactured by chemical synthesis from non-animal compounds. Although most creatine is naturally present in meat and fish, it can be industrially synthesized through the reaction between sarcosine and cyanamide. Creatine is vegan because it contains no animal-derived ingredients, making it suitable for vegetarians and vegans.
Harmless side effects?
Scientific literature and authorities are clear: taking creatine is safe.
The benefits of supplementation, for people seeking to improve their performance, concern power, strength,muscular endurance and recovery. These benefits are well documented in the scientific literature, which has been fascinated by the subject for several decades.
Studies show the essential role of creatine as a dietary supplement. While some studies have focused on renal risks², hair loss, cramps or dehydration, none has shown thatcreatine has any harmfulside effects.
Diarrhoea, nausea, bloating on creatine: what does science have to say?
Are gastrointestinal problems a fact?
The Australian Institute of Sport (IAS), on the basis of scientific studies, points out that some athletes sometimes experience mild gastrointestinal problems. These discomforts are characterized by the following symptoms:
- stomach ache ;
- intestinal problems ;
- diarrhea.
The IAS points out that digestive disorders following creatine supplementation are mild, temporary and anecdotal, as they are rarely mentioned in the literature.
For its part, the IRBMS has written an article on the potential toxicity of creatine, although no digestive problems have been reported.
The Institute also points out that supplementation at recommended doses of 1 to 5 g/day is well tolerated.
Possible causes of bloating or diarrhea
The main cause has been identified as improper use of dietary supplements and/or overdosing.
The hypothesis is thatabove 3 grams per day, the body would find it more difficult to digest creatine. However, in a weight-bearing phase, creatine intake can be as high as 20 grams a day, which tends to cause digestive problems, especially if the dose is taken all at once.
By misuse, we also mean assimilating too quickly just after training and/or in a single dose.
Why do some users experience digestive problems?
Digestive problems are sometimes reported by some consumers, but not by all. Why are some affected and others not?
Another possible explanation lies in inter-individual sensitivities to protein assimilation and the composition of each individual's microbiota.
For example, we know that sport influences the intestinal microbiota³and that the latter plays a role in the onset of severe digestive disorders linked to intensive physical activity.
Furthermore, there is also a link between higher consumption ofprotein foods andgut inflammation. Certain foods, including meats, which are rich in creatine, are associated with chronic inflammatory bowel disease⁴. We might therefore assume that higher creatine consumption sustains this inflammatory process, but the direct link has not been established.
How to prevent and manage creatine-related digestive disorders?
Tip 1: The protocol for limiting intestinal effects
To avoid bloating or diarrhoea following creatine supplementation, you can adapt the intake protocol.
The most common dosage is to start your creatine treatment with a loading phase, followed by a maintenance phase. The idea is to rapidly saturate muscle reserves with creatine and then stabilize them.
However, there is another protocol, which involves taking a lower dosage at the start of the cure, but continuing to do so throughout.
The difference between the two approaches is the time required to saturate reserves:
- about 5 days if you opt for a charging phase followed by a maintenance phase;
- 3 to 4 weeks for constant creatine dosage.
It all depends on your sporting objective. In any case, skipping the loading phase is an alternative for those who can't tolerate increased creatine monohydrate consumption. Whatever your formula, we recommend that you stick to the recommended creatine intake times.
Tip 2: Diet to prevent digestive discomfort
We advise you tocombine your creatine intake with your meals, and to take it in portions throughout the day, especially if daily doses exceed 3/4g (loading phase).
In your diet, you can also limit associations with sodium bicarbonate or fiber-rich supplements, which may increase your gastrointestinal problems.
Above all, avoid starting a creatine cure at the height of the sporting season or in the run-up to competitions. Instead, start by testing how well you assimilate creatine during the off-season or in preparation. And if you still have digestive problems, talk to a health professional.
Finally, be sure to consume quality creatine monohydrate, to avoid possible toxicity linked to contamination on the production line.
The literature recommends creatine consumption in monohydrate form, as other forms have not been scientifically proven to be beneficial. Beware of the label, which may or may not guarantee the product's true purity and pharmaceutical quality.
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The influence of hydration on creatine side effects
Contrary to popular belief, creatine does not cause dehydration, nor does it induce kidney problems.
Studies have shown that with no previous history of kidney disease, and provided the recommended dosage is respected, creatine is very well assimilated by the body, which regulates its levels. Nevertheless, for athletes with a medical history of kidney pathology, it is advisable to consult a doctor before starting a creatine cure.
Finally, we recommend that you drink enough water during the sessions and throughout the cure, as you would in any physical exercise situation, adapting to the environment (heat, wind...).
Conclusion
In short, creatine can be associated with mild digestive problems such as bloating, stomach ache or diarrhoea. Note that these side effects are rare, temporary and avoidable, provided you follow a suitable protocol. They often occur at the start of a course of treatment, during the so-called "loading" period.
This white powder, much studied by researchers for years, continues to demonstrate its effectiveness as a supplement. In fact, its ergogenic properties support athletes' performance. Creatine helps them increase their training volume and link together high-intensity exercises, promoting muscular hypertrophy while supporting recovery.
All the more reason to include it in your sports programme! However, to benefit from its advantages, you should choose a monohydrate form, select a quality product, eat a balanced diet and maintain good hydration levels throughout the cure. Consulting a health professional is also a good way to accompany the cure, especially if it's your first.
Although no risk has been found, it is not recommended to take creatine continuously over a long period (several months/years).
To find out more :
- Are you new to creatine? Start by understanding what creatine is and its role in muscle performance.
- Many athletes wonder whether creatine is a steroid. Discover the answer and sort out the truth about its hormonal effects.
- In the definition phase? Learn how to use creatine properly during a dry period without compromising your fat loss objectives and complete your reading with our dossier on creatine for weight loss.
- Finally, for those monitoring their kidney health, find out about normal blood creatine levels and their medical interpretation.
- Find out at what age you should start taking creatine and what precautions you should take, depending on your sporting profile.
- Choose between creatine powder and capsules with our handy comparison.
- Find out why creatine is particularly useful in street workouts and how it can boost your performance.
- Find out if creatine is safe for women too
- Are you hesitating between two popular supplements? Discover the difference between BCAAs and creatine to find out which is best suited to your sporting goals.
- Can the three pillars of supplementation be combined? Here's how to combine creatine, BCAAs and whey in an effective program.
- Finally, to choose your main supplement wisely, understand the difference between whey and creatine and their respective effects on muscle gain.
