Once gatekept by hardcore gym bros, creatine is having a mainstream moment. You can find this stuff in powders, pills, and gummies, all touting its muscle-building, brain-boosting power. One brand, Man Cereal, is even making creatine-infused cereal. Maple-bacon flavored gains, anyone?
You’ve heard how creatine can make you jacked. But can it make you poop, too?
A lot of DUDEs are getting suspicious. Like this poor guy on the r/Fitness subreddit: “I was walking home from the gym yesterday and started to feel a cramp in my stomach. I reached the toilet just in time, you know, one of those where the shit has hit the water before your ass hits the seat.”
So, does creatine make you poop? The answer depends on how much you’re tossing back (and how brave your bowels are.)
Does Creatine Make You Poop?
There’s a slight chance creatine can trigger a dump, but only if you’re taking more than your gut can handle. A 2008 study looked at this exact thing. When people took a 5g dose twice a day, about 29% got the runs. But the placebo group had the same issue. So at normal levels, creatine isn’t gonna make you sh*t your pants.
But crank it up to a 10g dose all at once? Diarrhea risk jumped to 56%. That’s because creatine is “osmotically active,” a nerdy way of saying it sucks water into your intestines. More water in your gut means looser stools. If you’ve ever felt your insides gurgle after a mega scoop, that’s why.
Another DUDE on r/Fitness corroborates this evidence:
“My very first cycle, I decided to go through a loading phase of 20g of creatine. 3 days of non-stop diarrhea. When I stopped and went down to 5g, I returned to my regular state.”
Another factor: Some cheaper creatine powders come with fillers or byproducts from manufacturing. Those additives can wreak havoc on your stomach. So if you’re buying bargain-bin powder from a sketchy site, check the label before you dry scoop and sprint for the bathroom.
Can Creatine Cause Bloating?
So you dodged the diarrhea but still feel like you swallowed a basketball. That’s bloating, and creatine could be the culprit—especially if you’re trying to “load” by taking 20+ grams per day.
“If you’re tossing back big scoops on an empty stomach, your gut might not be thrilled,” says Dejan Rankovic, Co-Founder of Man Cereal. “Take it with food to help digestion and ensure your bowels perform as well as your muscles.”
Solid advice. Nobody wants to PR their squat and their fart volume in the same session.
Does Creatine Cause Constipation?
Good news for DUDEs who fear the opposite problem: getting too backed up. There’s zero evidence that creatine causes constipation if you’re sticking to the recommended dosage.
If it feels like you’re pushing a cement block out of your rear end, it’s time to audit the rest of your diet.
Gym Poops Are No Joke
Between pre-workout caffeine, protein shakes, and lots of squats, the gym creates the perfect storm for explosive dumps. And creatine adds another twist to the plot.
If you’re dry scooping Everest-sized heaps like you’re trying to squeeze out a new PR, do yourself a favor and stash a pack of DUDE Wipes in your bag. They’re flushable, they’re soothing, and they’ll save you from that tragic moment when you realize the gym ran out of toilet paper and you’re seconds away from wiping with a sweaty sock.
