How do I avoid stomach problems when taking creatine?

Nikkiey explains that creatine's digestive side effects usually come from an osmotic effect: it can pull water into the intestines, which is what causes the diarrhea and discomfort. Some people are simply more sensitive to it than others, so pay attention to how your body responds. She speaks from experience here. On Ep. 192 and Ep. 15 she shares that when she took creatine on an empty stomach, she was cramping for about an hour afterward.

There is a small difference between episodes on dose. On the podcast she says five grams a day and build gradually. In her video on creatine safety, she gives five to ten grams a day as the typical range, roughly one or two scoops, and adds that you don't have to go up to ten. You can stay at five grams as long as you like.

Her own routine is simple: after her workout, she puts one scoop of creatine into her protein shake, blended with unsweetened almond milk and frozen bananas and strawberries. If your stomach has been rough on creatine, it's probably the timing or the amount, not you. Nikkiey also asks that you check with your doctor before starting creatine, especially if you have any existing kidney concerns.