The question “Does Creatine Cause Constipation?” is one that I receive a ton of from readers, mostly weight lifters who are just starting to see the light at the end of the tunnel. For years I used to do a lot of bodybuilding and muscle building in addition to strength training. Over the years I did start to suffer from certain pains in the back, a chronic condition called sciatica which is caused primarily by stress on the lower back muscles.
After seeing some changes in my lower back I decided to find out if my constant complaints were caused by my intake of Creatine Monohydrate or not. After doing some research I discovered that there is actually a pretty big difference between whether or not Creatine causes constipation and if it causes dehydration. The main difference is Creatine Monohydrate causes a mild laxative effect and allows the user to remain hydrated throughout the day. Creatine is a compound enables the user to produce ATP (adenosine triphosphate), which is the energy supply for muscle contraction and also a key component of cellular respiration. Once the ATP is spent, the cells are allowed to resume respiration which should restore the pH (alkalinity) of the cell to the normal levels.
If you have done any amount of research on the internet you will know that there are many theories and ideas revolving around how to prevent and treat the effects of dehydration as well as how to get rid of the nasty side effect of severe cramping in the muscles. One theory I have always been a fan of is nutrition. I would have to say that Creatine is probably one of the most important nutrients for a bodybuilder because of the role it plays in muscle growth and repair. If the user does not consume enough Creatine it could lead to dehydration, which could lead to the muscles cramping.
This brings me onto my next point, if you do not consume enough water or other fluids then this will reduce the ability of the muscles to repair themselves and at the same time this will lead to the muscles losing the ability to contract. At this stage I am sure you can see that I am not a fan before it was cool. So now we come to the second stage, does Creatine cause cramping? The short answer is yes.
In order to avoid dehydration, it is recommended that you increase your water intake, although it is not recommended that you increase your water intake by 100%. You should aim to consume between two and three quarts of water every day. Of course, the amount of water you take is going to be dependent on how much weight you are trying to lose. For a bodybuilder it is a good rule of thumb to take no more than six grams of creatine per pound of bodyweight per day. As with everything in moderation is the key. However if you are someone trying to lose weight Creatine is one of the most potent tools you can use in your arsenal of weight loss supplements.
There are many benefits to using Creatine for weight loss; however the most important benefit is that it will increase your energy level. I have had a lot of friends who are using Creatine for a long time and each one of them told me that they feel more energized, which leads me to the last question, does Creatine cause cramps? The short answer is no. My girlfriend was the exception, she said she felt a lot better when using Creatine than she did when working out with weights. As long as you are not dehydrating yourself Creatine should do no harm, although I would still recommend taking it in its powdered form.