Why Creatine Can Cause GI Upset (and How to Fix It)
Shop ATP Science Creapure Creatine
Creatine is one of the most researched, effective, and trusted supplements out there for building strength, supporting recovery, and boosting performance. But let’s be honest — for some people, it can also bring on an unwelcome side effect: gastrointestinal (GI) upset.
If you’ve ever taken creatine and felt bloated, crampy, or rushed to the bathroom, you’re not alone. The good news? It’s usually not a sign that creatine isn’t for you — it’s more about how much you’re taking, the quality of your creatine, and how you use it.
Why Creatine Can Cause GI Upset
-
Too Much at Once
The biggest culprit is large doses in one go (think “loading phases” where people slam 20g per day). Your body struggles to absorb it all, leaving excess creatine to sit in your gut and draw water in — cue bloating and discomfort. -
Poor Quality Creatine
Not all creatine is created equal. Lower-quality forms can contain impurities or be less soluble, which makes them harder for your gut to handle. -
Timing & Mixing
If creatine isn’t dissolved properly, or if you’re taking it on an empty stomach, it can irritate your digestive system.
How to Avoid Creatine Bloat & Stomach Upset
Start Small & Build Up
Skip the old-school loading phase. Most people thrive on just 3–5g per day. Start with a smaller serve (2–3g) and work your way up as your body adjusts.
Choose High-Quality Creatine
This is where ATP Science’s Creapure® Creatine Monohydrate comes in. Creapure® is made in Germany to the highest standards of purity, so you’re only getting 100% creatine — nothing that’s going to mess with your stomach.
Mix It Well
Always dissolve your creatine fully in water or add it into your shake. Taking it dry or clumpy is a fast track to gut distress.
Take It Consistently (Not All At Once)
It’s daily consistency that matters, not mega-doses. Stick to your maintenance amount and let creatine do its work over time.
Our Pick: ATP Science Creapure®
If you’re new to creatine or you’ve had bad experiences in the past, ATP Science Creatine Monohydrate (Creapure®) is the perfect place to start.
- 100% pure Creapure® creatine
- Made in Germany under strict quality control
- Just $39.95 for a 250g tub — the perfect starter size
- Backed by decades of research
Creatine shouldn’t make you feel uncomfortable. By starting small, being consistent, and choosing a clean, pure product like ATP Science Creapure®, you can enjoy all the strength, recovery, and performance benefits — without the bloat.
Ready to give it a go? Grab your 250g tub of ATP Science Creapure® here for just $39.95 and start fuelling your training the smart way.
Shop ATP Science Creapure Creatine
Creatine Monohydrate is a formulated supplementary sports food. Not suitable for children under 15 years or pregnant women. Should only be used under medical or dietetic supervision.