Why Does Creatine Make You Poop?

why does creatine make me poop

Creatine supplement is widely known for their never-ending benefits for athletes and weightlifters.

It is considered one of the best muscle-building supplements which shorten recovery time. However, most consumers are unaware that creatine makes you poop.

The consumer often experiences gastrointestinal disturbance with creatine supplementation.

But the reason behind it is left unexplored, why does creatine make you poop? What is the reason behind excessive pooping?

Let’s figure out the possible reasons for creatine pooping and how you can get away with it.

Why Does Creatine Make You Poop?

Creatine is a naturally occurring chemical in your body that provides you with energy to perform daily activities. Taking creatine as a supplement is a common practice among gym freaks.

Creatine offers several benefits. But, people experience excessive pooping with the intake of creatine, and it is a significant concern.

Be aware if you are already having any kidney issues or gastrointestinal disturbance, stay away from creatine.

Research claims that creatine increases bowel movements possibly, due to higher doses, or maybe creatine supplements have some stimulants that accelerate digestion.

The increased frequency of pooping will leave you dehydrated. Water retention can lead to kidney-related problems as well.

Possible Reasons For Creatine Poops

does creatine make you poop

Several reasons can cause pooping. Some are listed:

1. Muscle Breakdown

Most participants go through muscle breakdown on the initial days of their workout and supplementation routine.

Muscle breakdown typically converts creatine into creatinine which leads to water retention.

While the body is experiencing water retention, its bowel movements increase because of frequent pooping occurs.

2. Increases Bowel Movement

People are taking creatine to complain about frequent bowel movements.

Taking creatine supplements will help you in many ways, and significantly it can help you with weight loss. The increase in bowel movement increases the waste from the intestines.

3. Poor Bowel Functioning

Not in all cases, bowel activity increases. In some situations, poor bowel functioning occurs. Bowel activity depends on genetics and lifestyle.

Insufficient bowel activity is due to an unhealthy diet or not performing the exercise as per the body’s demand.

4. Intestinal Disturbance

Creatine supplements, when taken in higher doses, may result in serious kidney problems.

But when creatine supplements are combined with B complex and magnesium, it improves the strength of intestinal walls.

Creatine supplements can have side effects like bloating, gas, and stomach cramps. If you are experiencing any trouble, consult a healthcare professional.

Can You Get Diarrhea From Creatine?

If you think the more you consume creatine, the faster you see the results, you are wrong.

Consuming creatine more than the requirement will put you in trouble as you’ll have to rush to the toilet more often.

When the creatine reserves in the muscles are full, and you still are consuming extra creatine to get quicker results, your body will work faster to excrete extra or wasted creatine.

This excessive excretion occurs due to rapid bowel movements. The more you poop, the more you’ll feel dehydrated.

Note that whenever you are taking a creatine supplement, keep yourself hydrated.

Is Loading Dose A Cause of Creatine Pooping?

During the loading phase, the amount of creatine intake lies between 20 to 25 grams for almost a week or ten days.

You can easily note that it’s too much. Research provides evidence that when you consume more than 10 grams of creatine, will likely experience ‘creatine shits.’

Your stomach undergoes extra stress for breaking down creatine in a simpler form and making it available for muscle and the brain.

To lower the chances of getting dehydrated, you can split the creatine dose or take in a smaller amount to keep your digestive system normal.

How To Get Rid of Creatine Shits?

Dose Of Creatine

Instead of simply quitting creatine, look for some tips to help you deal with creatine pooping. Here are some tips that you can follow to escape this problem.

Manage Your Dose

It is the most significant factor. The main reason behind pooping after creatine consumption is higher doses.

Sometimes, your body has not had enough capacity to break down all the creatine that goes into the body.

As a result; you experience creatine shits. It is an unpleasant feeling if you have to rush to the toilet in between your workout.

You can manage the dose to resolve the problem. If you are taking 10g a day and experiencing gastrointestinal disturbance, lower your dose. Observe if any change occurs after lower the dose.

Some studies claim that 3 to 5 grams of creatine are safe for daily consumption.

If you are experiencing stomach distress even then, you must split your dose into two. It will reduce the burden on your stomach while giving positive results in your performance and physique.

Change Your Consuming Technique

There can be different methods of taking creatine supplements. Consumers often make a mistake by mixing creatine with their pre-workout drink.

For which they have to pay later by rushing to the bathroom for extra poop trips.

Pre-workouts have stimulants like caffeine, which is notorious for altering bowel movements. Couple creatine with pre-workout can have a negative response.

To avoid aggressive bowel activity, avoid mixing it with a pre-workout or check the ingredients first. Simply dilute it in plain water to preserve its effectiveness.

Seek the help of a healthcare professional

If your diarrhea is not under control and you are experiencing some disturbance after reducing or splitting the dose, then you need to consult a professional.

Excessive pooping will drain all the essential nutrients from the body, leaving you exhausted and dehydrated.

With the help of a registered dietitian, you can manage your dose and evaluate its response. Also, a professional can advise you on how to mix creatine for the best possible results.


Creatine is the most popular supplement when it comes to athletes and gym freaks. It provides you to perform better during endurance and resistance training.

It not only improves performance but also helps your muscle to grow. Keep all that aside, creatine supplementation causes gastrointestinal disturbance and pooping.

Due to higher doses, participants have the unpleasant experience of rushing to the toilet for excessive pooping, but you can deal with it by managing your dose.

In case managing your dose is not providing relief; then you need to consult a professional. You might have some triggers or intolerance due to which the bowel movements are not getting normal.

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