Eric Roberts explains that creatine bloating comes from not drinking enough water, which leaves undissolved creatine in your stomach. Aim for 0.8 to 1 ounce of water per pound of body weight, and use urine color as your guide: lemonade-clear yellow means you're hydrated. Micronized creatine dissolves faster and causes fewer stomach problems.
If you don't drink enough water when you are taking creatine, this will lead to undissolved creatine in your stomach, which leads to bloating, cramping, and even diarrhea. So how much water do you need to drink? A good goal to shoot for is drink 0.8 to 1 ounces of water per per pound of body weight. So if you weigh 150 pounds, drink 120 to 150 ounces of water. You'll know you're properly hydrated when your pee is like a lemonade or clear yellow color. But here's the thing nobody tells you about creatine. There's a specific form of creatine that digests the best, and that is micronized creatine. Because micronized makes it smaller so it fully dissolves in water and absorbs rapidly so it doesn't sit in your stomach.
