Who else wants to know, “Should Endomorphs Take Creatine?”
I would hazard a guess that this is a question on every endomorphs’ mind.
By this I mean that you’ll typically hear about certain side-effects from supplementing with creatine.
And these are the types of side-effects you’d generally want to avoid as an endomorph.
So, this begs the question whether endomorphs should just avoid creatine altogether.
Allow me to reveal all.
Should Endomorphs Take Creatine?
It’s absolutely fine for endomorphs to take creatine. Water weight gain from creatine supplementation is more noticeable in individuals who tend to have lower levels of body fat, e.g. ectomorphs. Additionally, bloating is typically caused by excess amounts of creatine. Therefore, as an endomorph, you can generally avoid the creatine loading phase. Creatine supplementation can actually help endomorphs a great deal, in terms of training with more intensity. This in turn can make significant changes to an endomorph’s physique.
1. Why Endomorphs Worry About Taking Creatine
I actually totally get why as an endomorph you would be wary of taking creatine.
As an endomorph you’ll probably feel that everything is going against you in terms of your physique.
You’re typically someone who can easily gain body fat, but has difficulty in losing it.
You’ll usually have a heavier bone structure, as well as a larger midsection and hips.
Plus, you’ll generally carry more fat than others and have a slower metabolic rate.
So, it almost feels that in order to produce a great physique you have to work twice as hard as anyone else.
Then to compound your issues you’ll often hear about how creatine can lead to water weight gain and leave you looking bloated.
All-in-all, this definitely doesn’t sound like a match made in heaven.
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I’m sure you’re aware of the potential benefits of supplementing with creatine, but none of this seems worthwhile if it’s going to make you look puffy, bloated, and fat.
However, in truth, supplementing with creatine is nowhere near as bad as you think.
And now I’ll dispel some of the potential problems that you may be worried about.
2. Not Everyone Reacts the Same to Creatine
Firstly, I think it’s important to state that not every individual reacts in the same way to creatine.
Okay, I won’t lie to you, as some individuals do experience water weight gain.
However, as an endomorph you may be used to constantly looking at the scale, but this isn’t a great idea if you’re training and working out regularly.
Realistically, weight gain means nothing, but rather it’s fat gain that you want to be cautious about.
With that being said, if you’re training with the right intensity, as well as you’re watching your diet and nutrition, then gaining fat isn’t something you should worry about.
Next, you’ll hear all types of stories about people supplementing with creatine who end up looking puffy and bloated.
However, although there are various reasons this may occur, the most common explanation would be taking on more creatine than you actually require.
I will also say that for all the people who do suffer with these side-effects, there are just as many people who experience none whatsoever.
In fact, the individuals who are most prone to water weight gain and puffiness are those who tend to have lower levels of body fat.
So, in reality, it would be ectomorphs that typically suffer from the side effects.
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With that being said, a significant percentage of the population are also “non-responders” to creatine.
In fact, this equates to around 30% of people.
So, 3 in every 10 people find that creatine supplementation makes no difference to their workouts or their physique.
In other words, you can’t look upon creatine supplementation as a “one-size-fits-all” solution.
Basically, some individuals will have certain side-effects, whereas others will not.
And then there are also those who have absolutely no reaction to supplementing with creatine at all.
So, the only way to find out what creatine does for you as an individual is to take it and closely monitor how it makes you feel and look.
But, remember it is only a small percentage of people who generally have the side-effects that worry you most.
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3. Avoid Loading Creatine
So, I’ve mentioned that creatine bloating or puffiness is often caused by simply taking too much creatine.
Additionally, creatine will actually take water from inside the body and direct it towards the muscles.
So, this is another reason for water weight gain and the bloated look.
However, as an endomorph you can potentially avoid all of this if you’re sensible with your creatine supplementation.
By this, I simply mean stick to a lower dosage, while still enjoying the benefits of creatine.
Firstly, I would recommend that you avoid loading creatine.
Most creatine manufacturers, and individuals who take it, will tell you that you need a loading phase, typically 20mg a day for 5-7 days.
The main reason for this is to literally flood the muscles with creatine as quickly as possible.
In effect, once your muscles are saturated with creatine it can start to do its job more efficiently.
With that being said, if you are supplementing with creatine then muscle saturation will occur eventually, whether you load or not.
Furthermore, you’ll often hear of varying creatine dosages to take, but in reality this is frequently more than you actually require.
Personally, I believe that you can start supplementing with 3-5mg of creatine from day one, and maintain this dosage for as long as you take creatine.
So, as an endomorph, if you’re worried about the potential weight gain and bloating, simply avoid taking creatine in excess.
As I’ve explained, your muscles will eventually become saturated with creatine, it may just take a little longer.
But, within a few weeks, your muscles would have taken on ample creatine for it to start doing its job.
I will also say that it is especially important that you keep yourself extremely hydrated.
Regardless of body type, everyone should drink more water than usual when supplementing with creatine.
As long as you’re taking on enough water you should actually avoid all the potential side-effects that you’re worried about.
4. What Creatine Can Potentially Do For Endomorphs
Personally, I believe that creatine can provide a great training advantage to anyone, irrespective of their current body composition.
Okay, anyone but those 30% of non-responders I guess.
However, rather than worrying about the potential downsides, I think it’s better to focus on the positives.
Firstly, creatine is a substance that is naturally produced in the body and found in many foods anyway.
So, it’s not as though you aren’t already “taking” creatine.
Secondly, creatine isn’t a dangerous steroid that can cause you harm.
In fact, creatine happens to be one of the safest and most researched supplements there is.
In reality, all that creatine does is give you that “tiny bit extra”.
So, this could mean that you have the energy to carry on for an extra 5 seconds or that you can squeeze out an extra two reps.
In other words, creatine is not some type of magical supplement that will completely transform your body.
It is simply something that will help you to keep going ever so slightly longer than you normally would.
However, this can make all the difference in the long run.
Let’s take these “extra reps” as an example.
Imagine if you perform 5 exercises in a workout with 4 sets of each exercise.
Creatine then provides you an extra 1 rep per set, so you end up doing an extra 20 reps during your workout.
If you workout three times a week that’s 60 extra reps, and over a year that equates to 3,120 additional reps.
Can you even begin to imagine what an extra 3,120 reps will do for your physique?
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Okay, I’ll admit this is a very basic way to look at creatine supplementation, and things won’t always work out this way.
However, just a little boost of extra energy every workout will certainly make a difference to you.
So, stop worrying about being an endomorph and the potential issues that creatine may cause you.
I can guarantee that there are typically more advantages to taking creatine than disadvantages.
5 Health Benefits of Creatine
So, as you can see, it’s absolutely fine for endomorphs to take creatine.
If you’re worried about water weight gain, looking puffy and bloated, then there are ways to avoid this.
Firstly, these side-effects are more typically associated with individuals who have lower levels of body fat, i.e. ectomorphs.
Additionally, if you ensure that you drink plenty of water and keep your creatine supplementation to 5mg or less per day then it’s unlikely you’ll suffer any of these issues.
Finally, the physique benefits from supplementing creatine far outweigh any potential negatives.
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Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.