In reality, the entire notion of “creatine bloating” is a completely false concept. Yes, creatine does increase water retention. But in order for that water retention to cause any form of “bloating”, that water would need to be stored subcutaneously (underneath the skin).
Creatine supplements are marketed in ethyl ester, nitrate, and gluconate forms. A 2011 survey of 33 supplements commercially available in Italy found that over 50% of them exceeded the European Food Safety Authority recommendations in at least one contaminant.
Sure, creatine hydrochloride does not cause bloating, but neither does creatine monohydrate. “No Upset Stomach” Creatine monohydrate is the most studied sports supplement in history, and when used within the recommended 3-5 gram per day dosage does not produce any unwanted side effects in terms of upset stomach or GI distress in otherwise healthy individuals.
Creatine Monohydrate is one of the most popular supplements used by people looking to build lean muscle mass, maximize performance and increase strength. According to survey data, over 40% of National Collegiate Athletic Association (NCAA) athletes reported that they have used creatine.
Another creatine has come into the light, known as creatine nitrate. Basically, it is creatine bonded to a nitrate, a polyatomic ion, instead of a single water molecule like creatine monohydrate. I’ve never tried it personally, but I do know a few things about it.
Liquid creatine is creatine that is in liquid form rather than the traditional powder form. Instead of mixing a drink, you would buy bottle of liquid creatine that you can take around with you. Use the exercise finder to complement your creatine intake with the best exercises for gaining muscle mass!
Micronized creatine is creatine that has particles up to 20 times smaller than normal creatine. The purpose of micronized creatine is that the smaller particles of creatine absorb better into your liquid. Then you won’t have clumps of creatine in the bottom of your glass that you can’t drink.