@aliashapable: Follow for more tips like this 🩷 Bloated on creatine? It's usually how you're taking it, not the creatine. Creatine is one of the most studied supplements out there, and it can be useful for women too. It can support strength, training performance, muscle growth and recovery, and there’s also growing interest in benefits beyond the gym. In one study, a single 10 g dose caused more diarrhoea than the same 10 g split into two 5 g doses (56% vs 29% of athletes). Plenty of people handle a bigger dose fine, but if your gut doesn't, try 3–5 g a day in a full glass of water, ideally with a meal. You don’t need to load it or take huge doses to get the benefits. Medication or kidney issues? Ask your doctor first. 🩷

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Friday 23 October 2026 06:00:00 GMT