References: 1. Hespel, P., Op 't Eijnde, B., Van Leemputte, M., Ursø, B., Greenhaff, P. L., Labarque, V., ... & Richter, E. A. (2001). Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Journal of Physiology, 536(2), 625-633. 2. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150. 3. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362. 4. Forbes, S. C., Sletten, N., Durrer, C., Myette-Côté, E., Candow, D. G., & Little, J. P. (2018). Creatine monohydrate supplementation does not increase bone mineral density in young adults. Nutrients, 10(9), 1167. 5. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36. 6. Lee, E. C., Fragala, M. S., Kavouras, S. A., Queen, R. M., Pryor, J. L., & Casa, D. J. (2018). Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of Strength and Conditioning Research, 32(10), 2920-2937. 7. Marsh, J. D., & Epelman, S. (2017). Sports cardiology: Core curriculum for providing cardiovascular care to competitive athletes and highly active people. Cleveland Clinic Journal of Medicine, 84(6), 465-472. 8. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. 9. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. 10. Candow, D. G., Chilibeck, P. D., Burke, D. G., Davison, K. S., & Smith-Palmer, T. (2007). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 18(2), 213-226.
👏 excellent job citing sources. That's why this channel is solid gold. Plenty of quality channels but this one stands among the best. Please keep it up.
@@Lteeno_heetThey both do the same, except the powder gets absorbed faster and the pills are more expensive. Most people buy the pill because it's more convenient to carry with them to the gym and take it after their workout. Me personally I take the powder and just mix it in my protein shake after my workout.
Time stamps #1 Improving Cognitive Function 0:34 #2 Improve Bone Health 1:37 #3 Inflammatory Reduction 2:29 #4 Reduce Muscle Soreness and Fatigue 3:26 #5 Improve Performance 4:30 #6 Helps Increase Muscle Mass 5:46 #7 Creatine can help with Diabetes Management 7:15 #8 Reduce Blood Pressure 7:58 #9 Help Reduce Body Fat 8:25 #10 Certain Neurological Diseases Treatment 9:27
I take creatine first thing in the morning, after that I go running and gym working out. I feel awake all day long. I'm 56 y.o. and feel full of energy.
@@jaredglass2562 Personally, I always take it. If I make a protein smoothie that day (about 50% of days) I take 2 tbsp in my smoothie (about 6-7 grams). If I do not have a smoothie I dissolve 1 tbsp (about 3-3.5 grams) in a cup of coffee. I aim to average about 5-6 grams per day. I am 40 and creatine literally changed my life. The cognitive and emotional benefits helped me to get off of antidepressants.
@@jaredglass2562 been taking creatine for 2.5 years daily one scoop per day after workout with post workout meal. No loading just slowly saturate your muscles over time.
I am a 63 yo gal who has suffered from an autoimmune condition for years and until a few days ago I had severe pains shooting in my muscles and joints! After ten days of creatine I am jogging and have had no pains or brain fog! Not really believable but what can I say!
67 years old and taking creatine daily X five years. It improved my strength, muscle mass and cognitive ability (memory and focus have dramatically improved). I weight train (heavy) three times weekly. Creatine helps me to have longer, stronger workouts and to improve my recovery ability (not only from workout to workout, but from set to set within a workout). My blood pressure has averaged 116/66 over the past year. I'm a believer.
I've been taking creatine long before I started working out, it almost completely cures my medication resistant depression, still have lows here and there but before I was fully breaking down weekly
I totally agree with the weight loss with creatine. I was criticized by others not to take it because you gain weight but they never knew pros outweigh the cons. Yes you do gain weight but only WATER WEIGHT. I've lost 36lbs of fat and only 3.6 lbs of muscle mass while taking creatine. Proper diet and exercise is required to lose weight, take creatine and power through workouts!
@@sarah-louisejoy6817 Yes from experience if you load creatine from Monday-Friday 5grams each day and cut creatine Saturday and Sunday you should lose the water weight within 48 hours and monday morning will be your lightest. But it's just best to keep taking it i mean its water weight, and following, proper diet and exercise you will then lose fat anyways.
Sorry to bother I know this is 4 months ago but I just wanted your opinion since you seem familiar with it I'm contemplating on whether I should take creatine or not I'm fat but not obese and I've been told not to take creatine since it can make you look bigger but my goal is to get lean.
@@whatsupp7539 personally I made it my lifestyle wow i this was made a long time ago for an update ive been taking creatine since last january and been consistently working out and doing exercise with diet now my new low weight is 194lbs 60 lbs lighter than my heaviest and im way stronger since im hitting the gym id say its worth but you need to commit
Cheers mate, this is probably the most informative video i have seen anywhere! Some serious benefits! Ramping up to get back into working out, starting with the mighty deadlift. I ❤️ it 💯
That does explain a lot. I am almost 57, I work out daily and have been supplementing with creatine for almost 15 years now. I don't train to build muscle, I train to retain and also keep flexible. Furthermore, I find, I really notice the times I take a week break from creatine. Great Video and very informative.
@@roblewis3603 creatine would be unlikely as a cause of hair loss. More likely either diet, genetics, or natural aging. Stress is probably most common thing worsening symptoms combined with one of the previous thoughts. Also could be dandruff or a skin condition, could weaken follicles and fortunately that's actually more readily fixable.
@@roblewis3603 No. I actually have exactly my maternal grandfather's hairline/loss line that I saw all my uncles develop. So, it has not changed my hairline/loss from what I expected.
Let me tell u about a horrible side effects I had with it that no body has heard. Took it for 5 months, (never do this) some of my fingers randomly got swollen and purple and it hurt. Also horrible depression and anxiety hit me for one week straight, after I stopped
I took creatine for a couple months and the benefits were great the only negatives I found were urinating more than normal which was causing me sleep problems because of waking up frequently for bathroom breaks even when I hadn't drank water for hours and also having intense vivid dreams and nightmares. These issues subsided once I stopped taking creatine. I would like to cycle again but I wish these issues didn't come with taking creatine.
The relationship between Creatine and Diabetes and Neurological diseases such as Alzheimer's is actually a really interesting point. As Alzheimer's is referred to as "Diabetes 3". Quite curious to see a little more data into the effect on brain function. Thanks for the collection of information, It's getting the brain working.
@@mikesaunders9493check on RUclips, there are a few MDs that mention this. Basically the insulin produced by the body to transform excess sugar into fat stops working correctly after many years of excesses, and at some point the cells of the body are not enough to deal with all this, and the body/brain barrier breaks down. Noticed how diabetes affects the eyes? Small blood vessels are affected, including in the brain. Anyways, just Google it.
@@mikesaunders9493 Hey sorry for the delayed response. It's not my current field but I've read a bit on it. It's a term coined by some researchers, not something that's definite, that describes the theory that insulin resistance and the insulin-like growth factor dysfunction in the brain may cause Alzheimer's disease. I wrote it Diabetes 3, but I meant Type 3 Diabetes, just for reference sake.
Been on creatine for almost a week. My body feels good and I’m not as depressed. My fingers are crossed that the creatine is helping and it’s not just my body going through my waves…
Needs to be added that your intake of creatine supplements should be watched carefully. You don't want to do any kidney or liver damage from taking too much of it which is all too common. Do your research and understand how much you're taking during each phase of the process.
Abosolutly correct man!Creatine gave me 2 times kidney stones,both times they were multiple,but Very small in size so I’m good now,but now I tk it very carefully
3-5 grams is all you need daily and you will be fine assuming you drink enough water. If your kidneys get damaged from it, it's your fault for not hydrating 🤷🏾♂️
@@thefutureisnow_I did the loading faze and was fine. I went to get my kidney levels checked before and after and my kidney levels actually went down after loading, you really just need to pound water is all
51 and have been taking creatine a while now. I expected my creatinine levels to be high in my latest bloodwork, but they were actually in the normal ratio! Higher-end of normal, but still comfortably normal. I advised my doctor beforehand, just to be on the safe side.
What about it increasing your creatinine levels and harming your liver if you take it straight for a long time? Better cycle on/off it Also better drink more water while on it
What is the best creatine to use if you’re over 50 as well as how much should you take and how many days in the week should you take it? I appreciate your help! Thank you.🙏
I've been taking creatine consistently for awhile. I take 5mg a day which is 4 capsules. On gym days I take two 30 minutes before I go, then two with my protein drink after my workout. I still have some fat on my body as I'm a thick guy, but people have told me they see my muscles getting bigger. Arms, chest, etc. My strength has increased a lot. When I first started working out, never even would have touched 110lb dumbbells. Now I can bench press them. On the cable machine I've maxed out on tricep extensions at 195lbs for 12 reps, 3 sets. What I do now is to add more shock to my system with the strength I've gained is less wait time between sets and taking my reps a little slower. There's always ways to manipulate the training to change things up. One thing I will say is this. Train hard in the gym, push yourself. For me if you aren't sweating and your breathing hasn't picked up, you're not going hard enough. I do progressive overloading and change up my reps and weights with each workout as I progress. I get a really good pump and by the time I'm done, I feel like I've accomplished a hard workout. I've just started the Brock Lesnar workout program and his chest has 6 sets of flat bench press. I use dumbbells and I started with 105lbs. 6 sets 8 reps. Dumbbell incline is 4 sets 8 reps. On my second set of the incline, I was struggling as I'm not used to the amount of sets that this program calls for, so I lowered the weight so I could complete my sets, but not too low to make it easy. If it weren't for creatine,I don't think I would have gotten the strength I gave right now or the amount of muscle either. I love the stuff.
5 milligrams per day? Normal dosing is around 5 grams per day, that is 1000x higher than your dose. Your own body makes about 1-2 grams of the stuff every day, so an additional 5 mg (0.005 g) is insignificant.
What are the side effects of creatine, does creatine cause hair loss etc, does anyone know please. How long should someone cycle with creatine please, I mean how long should creatine be taken and how long should it be stopped please.. is there any other supplement similar to creatine or is creatine the only supplement that helps like it does please. Great video thankyou.
@Darth Pronator so creatine should be avoided if a person is prone to hair loss. Is there way creatine can be taken and hair loss prevented, do you know please or does anyone less know please thankyou.
I own a homestead a ill cycle on and off creatine depending on the time of year and how much im doing outside. I can get way more physical labor done outside while taking creatine. I feel like the biggest difference is that I will get tired but after 5 min of rest and a drink of water or something Im ready to go again and I feel like i can basically do that as long as i need until the job is done
In some people, it can cause their blood pressure to skyrocket. It happened to me, and I don't normally have a blood pressure problem. Ngl, it was pretty scary.
none there is no evodence for any negative affects. just like MSG does not make you tired even tho people say so. (it's the overeating with bad health / liquid intake that makes them tired).
I have been taking it for two months, 5grams every day, and my hair started falling off, I'm a 33yf and used to have abundant hair 😢 stopped taking yesterday, hopefully my hair will return to normal
@@verenicetrejonovoa4346 Have you checked all other vitamins? If you start working out intensely you are depleting other nutrigens like magnesium calcium and the likes. This can be a problem too. creatine is found in fish and meat aswell so if that really would be a problem this food would also cause problems when taken regularly. Frist thing to do if you started working out intense is check your diet and nutrigen intake. When i started working out last year i created a ton of problems foor my body. If something missing in your diet then that can weaken your hair and it can become weak and break. (i had this last year) my hair is short like 5-15 mm and if i rubbed my hand trough it it would just break. I as a precaution started to take other supplements like full spectrum vitamins and magnedium and upped my calcium intake and it seems to hve grown out now. Dont pin this on creatine which after all is also in natural foods. You may miss out and neglect the real cause here. And dont rule out sudden stress that shit is a silent killed of everything good in the body. íf you had sudden stress make it your number 1 priority to fix. it can have permanent consequences. Hope you get it sorted.
Creatine has not improved my mental health, but in any other aspect I swear by it. I seem to be lucky in responding well to it. Improved performance, increased muscle mass while losing fat (!!!!) And, I love this, a pleasurable sensation whenever I flex muscles. I've been taking it for about 3 months. Wondering if I should go off it for a while, or if it's safe to stay on it (?)
Im a laborer for a small bricklaying business, my muscles were sore everyday and my hip has started to hurt after 6 months and I’m only 18. So I’ve been supplementing creating and protein for a couple months now and my muscles don’t hurt anymore but there’s still a sharp pain in my hip every now and then
I am two months in on creatine. I have been vegan almost 8 years. Creatine is something I never considered until recently when I wanted to lift heavier. I am lifting heavier. And going harder. I am also sleeping wayyy more !!! I tried the saturation thing but it had me peeing all day !! My issues have been gassy and bloat and I think it threw my cycle off!! Aside from that I am very very pleased. At almost 40 I am probably the strongest I’ve ever been. My I now have muscle soreness but I assume that’s because I am pushing myself harder. I did look up actual scientific research by the national institute of health and they said creatine didn’t really do anything. But their control group was teenage boys. And not a 40 year old black woman who hasn’t had animal cruelty for the better part of a decade. If I could get rid of the bloat and gassy side effects it would be perfect !!
My (somewhat educated) guess is that yes, to a degree. If you give someone a bunch of flour and yeast, they'll probably make a lot of bread, but if if you want to control how much bread they have just give them as much bread as you want, rather than the ingredients. So in short, probably, but less controllably.
I used to train pretty hard in my 20's, then I had a severe injury which kept me out of the gym for years. I've finally been cleared for physical activity again in my mid 30's, and so I started weight training again. I never used creatine back then, but I am using 10g/day now (I'm still in the loading phase). So far, it feels like a cheat code. I'm already stronger than I was back in my 20's, and it feels like I have more energy for each set. I cant believe I was scared to take creatine back in the day. It's like a cheat code.
@@ED1989_ Creatine will raise your water weight because of water retention, but will help you burn more fat. I'm assuming you don't really want to lose muscle or bone weight and only want to get rid of excess fat?
Unfortunately I cannot take Creatine anymore after 2 years of use. It causes me inflammation in my scalp, and makes my hair fall down. Besides that, was a great supplement.
A bit off topic. I’m 66 and have major joint damage. From sports and poor/over training. Not being able to train heavy or to failure will creatine be helpful for me?
I tried to do a cycle of creatine and it triggered a gout flare up in my foot and I couldn’t walk for 5 days. Apparently it increases your uric acid levels too.
Dumb question I'm sure.... but does creatine actually help create new muscle fiber growth ... or does it just add water/ bloat to the existing muscle to make it look bigger ? And if you stop taking it.... would the muscle shrink back to original size?
I mean, your muscles wil have more energy so you can train them better and made them grow bigger faster, but becaouse of more atp in your muscle that creatine help to create, not like roids
Can you make a video on things to avoid while consuming creatine? I have seen articles talking about not drinking caffeine drinks or taking Advil or ibuprofen meds. Great video by the way
It's one of the most tested substances that occurs naturally in the body and has been proven safe. There's nothing you need to avoid beyond just common sense. Obviously, if you choose to take the equivalent of 100+ Ibuprofen tablets in one go and 100+ cups of coffee as they give to rats in experiments while taking creatine, you'll be in trouble or worse. So don't do that.
cmon man that’s not helpful, the guy was just trying to ask a simple legitimate question. Albert you pretty much listed the only two things that studies have found to have a concerning, but not necessarily negative effect. The concern with mixing creatine with caffeine is mainly how the two can lead to dehydration, but since many people mix it with water it’s very rarely an issue. The other one, as you mentioned, are NSAIDs such as Advil, but that’s only an issue if you were to take some ungodly amount of pills, in which case kidney damage (where creatine is often synthesized) would be the least of your problems. So basically as long as you’re generally in good health you should be fine with both.
I'm 66 and run 5k 3X a week, plus resistance training and pt related to my knee. I look forward to any benefits now that I have started my doses. As a runner I can always tell when things are good or a little laggy - so let's go!
i just started 2 months ago! already gained a few pounds in muscle weight. muscles look bigger. can lift for longer, more sets and more weight. i take it everyday, but not too much. don't want to overload the kidneys! and i drink lots of water and take whey protein too. works for me!
i just started 2 months ago! already gained a few pounds in muscle weight. muscles look bigger. can lift for longer, more sets and more weight. i take it everyday, but not too much. don't want to overload the kidneys! and i drink lots of water and take whey protein too. works for me!@@Lia-bm8gw
Interesting, like a lot of other people, I was unaware of some of the other benefits. However, I am very skeptical about most things. How would you recommend starting a creatine regiment (amounts of intake, how often, etc.) Thanks
There are 2 ways I know of: 1) preload with a high amount for a period of time then go to a maintenance dose 2) just start with the maintenance dose and keep to it. With #1 you'll see results faster (if that's what you're going for). However, it can upset your stomach and you might end up having to lower/split the dose anyway.
I have seen a marked improvement on lifting when taking 5g per day. But I have also noticed thinning of my hair. I tried Rogaine to see if that would help. I also lowered the dosage to 2g per day. Not sure yet/still trying things out.
Please let me know what you notice after taking Rogaine with the creatine for a few months. I’ve been on Rogaine for years, but would like to introduce creatine to my routine if it doesn’t negatively impact my hair
I too have had horrible thinning since using creatine. I started at 18y/o - by 22 I was thinning horribly. By 25 I’ve just been buzz cutting. And now 28 I’ve just shave it all off… 😢
I’ve been taking Finasteride pills daily and minoxidil hair foam for years now. Started creatine last year and definitely noticed my hair thinning out again. I’ve tried decreasing the dosage of creatine while still on hair supplements and doesn’t seem to be helping much. Although I have been getting much bigger and increased strength gains, my hair is suffering 😭
Another thing to know about creatine is that it depletes Cysteine specifically, which leads to lowered Glutathione levels. So it's a good idea to also grap some cheap L-cysteine supplements. Don't get NAC, the Acetylated version, as that can thin your blood to dangerous levels.
Awesome video, but what are the possible side effects/downsides? Always good to approach something from both pros vs. cons and do a risk/benefit analysis (how can benefits be maximized and risks reduced)
@HadriansGall for healthly individuals, it can cause excess strain on your liver, and cause your liver enzymes to rise so anyone taking other medications or people that drink more than they should, should talk to their doctor about monitoring liver function before supplementing.
@@djzrobzombie2813 same happened to me when I was taking it. Constant feeling to pee even if I had just been, was terrible and went away after discontinuing it thank god,
I am interested in including creatine into my routine, but what form would you recommend and how do I take it to help use iy wisely, and when in relationship to my workouts? I have not yet found satisfactory answers to these questions. Thank you for any help you can give me.
@@miken9389Timing doesn't matter as your body is constantly loaded with it. Effects starts after 30 days of taking or after a week if you did a loading week.
Please explain the potential side effects when giving the benefits. What I just read is: "The suggested side effects of creatine may include: kidney damage liver damage kidney stones weight gain bloating dehydration muscle cramps digestive concerns compartment syndrome rhabdomyolysis"
Started creatine at 3.5/day a month ago. The strength gains were quick and much greater than I had expected. I upped the dose to 5 / day about a week ago. No major difference so far. I have noticed a bit more energy, as well, but it’s not a huge difference.
People who take creatine when they start a workout regime are going to notice differences only because they started working out! It's so important you understand your body first before choking it up on supplements. You need to understand how your body works, how it performs and learn what's important or not. Then you can start to introduce supplements to assist only where you need it. Your body is amazing, do not underestimate it. It has everything it needs if you fuel it properly.
All this may be true but I've had a different experience with creatine. Long story short, it effected my blood pressure and RHR (resting heart rate) in an adverse way. My BP readings were low and then high and my RHR was 90-94 and it's normally 55-60. After a little internet research I read that if you have high BP creatine is probably not for you. Scared the hell out of me to see my RHR at 94 bpm just a few hrs after taking creatine.
@@geoffreycoetzee Just sharing my personal experience. Just be aware and monitor your BP and RHR. I used 2.5 grams for 5 days and bumped to 5 G and that night my BP and RHR were crazy. Thank goodness I didn't do the loading phase recommendations. Good luck.
Rubbish. It does no such thing if your bp is in the 'normal' range. If you're already hypertensive like me (~100/140) and taking bp meds, It can be somewhat more complex depending on your condition and age. I take creatine regularly and it hasn't made anything worse. If anything, I'm better off since there are days when I'm tired and don't feel like working out but creatine can give that little bit of a boost which makes my workout frequency more regular. 160lb 5'7" skinny male. Whey protein can mess with my stomach at times. Creatine is safer than almost every other supplement out there, including caffeine.
@Vikas SM don't just rubbish him off because you had a different experience. My body creatine level is dangerously high, double of what normally should be. I'm strictly advised by doctor to not consume creatine as it can damage my organs. Even I have high BP because of high body creatine level so I can understand his point. Anyway I believe people should always get oneself tested and consulted before consuming any such thing including creatine, as excessive creatine can cause organ failures.
@@ratul9276 Creatine has helped me with strength and size at the age of 52 with no side effects for a year now. However my weight lifting partners blood pressure skyrocketed so he discontinued using. He also has had BP problems for 10 years. He is 54. Obviously it effect’s people differently.
Hey Gravity Transformation, thanks for the very informative video on creatine, was wondering if you can also talk about the affect it can have on kidney health and those with a family history of chronic kidney disease.
@@LaymanGamin Correct, IF you don't drink enough amount of water.. it will burn up your kidneys. To avoid this side effect, drink plenty of water. Keep a water bottle beside you all the time.
There is no current evidence that creatine has a negative impact on your kidneys. It’s a myth. There’s a body builder who used creatine for 20 years, got kidney disease and they correlated this to creatine use. Correlation does not equal causation.
Wow this is a very amazing and awesome video bro telling about the 10 things will not tell you about creatine and you are doing a excellent work by telling about this content and keep it up
WHEN is irrelevant because there is NO immediate effect after taking Creatine! All you are doing is maintaining the creative reserves after taking it. In fact it takes your body 3-4 weeks to saturate your body (without loading) and about a month to desaturate after you stop taking it. If you have stomach issues with it then I would take it before bed (to avoid nausea during training or loss of appetite after training).
Creatine works really well! It effects everyone a little differently but here's how mine worked for me! I'm not right or wrong just sharing for anyone curious. R&R Innovations 100% Pure Creatine Monohydrate (Simple plain mono from local supp store) 5gm a day mixed in water or protein no loading phase Workout M-Fr around 1/1.5 hours a day - Gained around 10+lbs that looked good - Max weights and reps skyrocketed - Pre-existing injuries from Rugby stopped effecting my workouts - Other people noticed a change in my bulk -When I stopped I drained all the water, but kept muscle mass gained and strength gained from process The only bad - I was always thirsty. Drank like a fish once I was a few weeks in - Peeing like a mad man. Several times a night too from all the water - If you drink alcohol you could be in for the hangover of a lifetime. I don't get hangovers and after my third creatine related hangover I hung it up. The creatine & the alcohol fight for water even if you hydrate heavily while drinking. Haven't had a hangover since stopping creatine Enjoy!
I took it for 2 months, and my hair started falling off, I am a 33yf and have had abundant hair my whole life 😢 I stopped taking it today. It created a soft burning sensation in the heat at widows peak.
I've been on a consistent routine of sugar-free coffee with creatine and collagen. I'm so much healthier now, my skin is tighter and my muscles show more thru my less saggy skin. I lost 100 pounds years ago, so it's nice to have finally found stuff to help my body repair! Thanks, Gravity you're the best body-building nerd on RUclips!
Please do a video about Creatine with its effect on hair loss. I keep on reading about people saying that their hairlines thinned out after taking creatine. This concerns me since creatine is the only supplement that really works for me. Would be interested to hear your analysis.
Bald is Bold. Bald is beautiful. Grow muscles, build great physique, Full shaven head or buzz cut, Great beard, some amazing tattoo. Awesome combo.. Go for it. Don't fear about baldness 😅..
@@Eagle-Striker it's all in the mind bro. Once you get used to certain style it doesn't matter. And Creatine definitely helps in muscle gain. So if you are really worried about your hair then simply don't take it. You will ask 10 guys. 5 guys will say they didn't experience hair fall while 5 are gonna say they experienced hair fall. So it's up to you to make a final decision. Asking on such forums is not gonna help in my opinion. Good luck
Great video, extremely informative 👍🏼👍🏼 one question, I started using it about 3 weeks ago, but I take it with my coffee in the morning, what is your opinion on mixing it with a hot beverage?
Look, its better to not mix if with caffeine, cz it will slow its performance! It u want to take creatine in a smart way, and effective way of course, take it before u workout by 40 minutes , or after ur workout, or take it 2 times, before and after but cut the scoop in half of course , u can take it anytime a day, or night, but better not with caffeine and not on an empty stomach💪🏻
There's an old saying, "If it sounds too good to be true, it probably is" So far you have made creatine seem like a miracle supplement, and that simply isn't true.
I get big gains on creatine but it has had some negative affects for me. Ive taken it for years. During this time my blood pressure had gone from normal to always high. I also had heart palpitations that increased with dose. I never took more than 1 gram per day and was typically lower than that. Once I stopped and it got out of my system blood pressure is normal and palpitations stopped. My health is excellent with a calcium score of 0 so you creatine natzis can relax. I did like the gains while using it but i must be a hyper responder to it. I always hear..... CREATINE doesnt do thAT.... well it can and does for some people. There are studies that back this up. Anyway just some info but I hope it works for you.
Meds like lisinpril reduce your blood pressure by making you pee more, so they are called in pharmaceutical slang "water pills". So you blood pressure is related to your water retention. Drinking too much water with that dosing?
I got great results with creatine but I would get the most horrible muscle cramping mostly in my abs. I drank a ton of water to try to prevent it but I finally gave up on it.
@@Messup7654 No, never stretch them but I always drank a lot of water. I was the guy dragging the gallon jug around everywhere. lol And I would drink more when that was finished. I wondered if I could have been drinking too much water.
Better have you blood checked to make sure you are not damaging your kidneys. I was taking it as a supplement and during annual checkup flagged high on my blood work. I was taking the recommended 5 ? per day. My physician instructed me to stop taking. Said I could damage my kidneys. I stopped, and at the next annual blood work, it was back in the normal range. Just my experience.
I've been using kre alkalin for half a year, and it's the strongest supplement ever for me. What I especially like about him is that I am making great progress, strength, stamina, and mood. But I don't get water in my muscles. Before taking it I was 78 kilos, and I still weigh that much. I especially like that.. of course, I'm perfectly happy with this weight
@@Messup7654 look, I haven't gained any weight...which I like, but it affects my strength and performance a lot, which is very good. thus comes muscle definition.
As a woman entering the late 40ies, I am especially interested in the bone density effects. I hope it (and the gym) will help avoiding osteoporosis as long as possible.
References:
1. Hespel, P., Op 't Eijnde, B., Van Leemputte, M., Ursø, B., Greenhaff, P. L., Labarque, V., ... & Richter, E. A. (2001). Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Journal of Physiology, 536(2), 625-633.
2. Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150.
3. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362.
4. Forbes, S. C., Sletten, N., Durrer, C., Myette-Côté, E., Candow, D. G., & Little, J. P. (2018). Creatine monohydrate supplementation does not increase bone mineral density in young adults. Nutrients, 10(9), 1167.
5. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.
6. Lee, E. C., Fragala, M. S., Kavouras, S. A., Queen, R. M., Pryor, J. L., & Casa, D. J. (2018). Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of Strength and Conditioning Research, 32(10), 2920-2937.
7. Marsh, J. D., & Epelman, S. (2017). Sports cardiology: Core curriculum for providing cardiovascular care to competitive athletes and highly active people. Cleveland Clinic Journal of Medicine, 84(6), 465-472.
8. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.
9. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
10. Candow, D. G., Chilibeck, P. D., Burke, D. G., Davison, K. S., & Smith-Palmer, T. (2007). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 18(2), 213-226.
Dalam creatine ada apa bahan² dia ada bahan² binatang seperti babi dan haiwan² lain
Powder or pills? Which would you rather take?
👏 excellent job citing sources. That's why this channel is solid gold. Plenty of quality channels but this one stands among the best. Please keep it up.
Is this effect on kidneys?
@@Lteeno_heetThey both do the same, except the powder gets absorbed faster and the pills are more expensive. Most people buy the pill because it's more convenient to carry with them to the gym and take it after their workout. Me personally I take the powder and just mix it in my protein shake after my workout.
Time stamps
#1 Improving Cognitive Function 0:34
#2 Improve Bone Health 1:37
#3 Inflammatory Reduction 2:29
#4 Reduce Muscle Soreness and Fatigue 3:26
#5 Improve Performance 4:30
#6 Helps Increase Muscle Mass 5:46
#7 Creatine can help with Diabetes Management 7:15
#8 Reduce Blood Pressure 7:58
#9 Help Reduce Body Fat 8:25
#10 Certain Neurological Diseases Treatment 9:27
Thank you
Thank youuuuu!
The hero 😊
ty sir
Thank you
I take creatine first thing in the morning, after that I go running and gym working out. I feel awake all day long. I'm 56 y.o. and feel full of energy.
💪🏿
Do you cycle it or simply always take it ?
@@jaredglass2562 Personally, I always take it. If I make a protein smoothie that day (about 50% of days) I take 2 tbsp in my smoothie (about 6-7 grams). If I do not have a smoothie I dissolve 1 tbsp (about 3-3.5 grams) in a cup of coffee. I aim to average about 5-6 grams per day. I am 40 and creatine literally changed my life. The cognitive and emotional benefits helped me to get off of antidepressants.
@@jaredglass2562 always take
@@jaredglass2562 been taking creatine for 2.5 years daily one scoop per day after workout with post workout meal. No loading just slowly saturate your muscles over time.
I like how he actually backs these claims with studies and science instead of just using bro science
science is not a religion there are many studies thst counter these points too
@@dekooks1543More evidence suggests it helps then it doesnt.
I am a 63 yo gal who has suffered from an autoimmune condition for years and until a few days ago I had severe pains shooting in my muscles and joints! After ten days of creatine I am jogging and have had no pains or brain fog! Not really believable but what can I say!
67 years old and taking creatine daily X five years. It improved my strength, muscle mass and cognitive ability (memory and focus have dramatically improved). I weight train (heavy) three times weekly. Creatine helps me to have longer, stronger workouts and to improve my recovery ability (not only from workout to workout, but from set to set within a workout). My blood pressure has averaged 116/66 over the past year. I'm a believer.
I'm 54 & will give this a try sir
alright man, noted.
What about erectile functions?
@@youwebz it deliberates
What brand do you use?
I’m more impressed by your ability to pronounce these words without skipping a beat than any information I gained!
Im 351 years old. I’ve been taking Creatine since I was 21 years old. I’ve never felt better. Here’s to another century 🥂
Damn, you old my guy. Creatine keeping you alive?
Did you ever date Joan if Arc?
Lol 😂 yeah so many fitness videos the comments people big noting themselves, nice to see someone take the piss
@@uniongap01 Joan of Arc died like 600 years ago. Why you throwing shade at this young 351 year old.
😭
I've been taking creatine long before I started working out, it almost completely cures my medication resistant depression, still have lows here and there but before I was fully breaking down weekly
I totally agree with the weight loss with creatine. I was criticized by others not to take it because you gain weight but they never knew pros outweigh the cons. Yes you do gain weight but only WATER WEIGHT. I've lost 36lbs of fat and only 3.6 lbs of muscle mass while taking creatine. Proper diet and exercise is required to lose weight, take creatine and power through workouts!
Awesome, does the water weight eventually go?
@@sarah-louisejoy6817 Yes from experience if you load creatine from Monday-Friday 5grams each day and cut creatine Saturday and Sunday you should lose the water weight within 48 hours and monday morning will be your lightest. But it's just best to keep taking it i mean its water weight, and following, proper diet and exercise you will then lose fat anyways.
Sorry to bother I know this is 4 months ago but I just wanted your opinion since you seem familiar with it I'm contemplating on whether I should take creatine or not I'm fat but not obese and I've been told not to take creatine since it can make you look bigger but my goal is to get lean.
@@whatsupp7539 take that creatine.
It is like you haven't even watched the video
@@whatsupp7539 personally I made it my lifestyle wow i this was made a long time ago for an update ive been taking creatine since last january and been consistently working out and doing exercise with diet now my new low weight is 194lbs 60 lbs lighter than my heaviest and im way stronger since im hitting the gym id say its worth but you need to commit
I can feel something changing after just three days of use.
This has to be the best breakdown of creatine I’ve ever seen. Amazing 🙏🏻
Cheers mate, this is probably the most informative video i have seen anywhere!
Some serious benefits!
Ramping up to get back into working out, starting with the mighty deadlift. I ❤️ it 💯
I’m a drummer and creatine has dramatically increased my ability to deliver behind a kit.
Ur gna be drumming with bad kidneys
Bring on the black metal blast beats! 🤘🏻
@@Valhalla_Heathentaake, mgla, burzum
That does explain a lot. I am almost 57, I work out daily and have been supplementing with creatine for almost 15 years now. I don't train to build muscle, I train to retain and also keep flexible. Furthermore, I find, I really notice the times I take a week break from creatine. Great Video and very informative.
Have you noticed it making you shed hair?
@@roblewis3603 creatine would be unlikely as a cause of hair loss. More likely either diet, genetics, or natural aging. Stress is probably most common thing worsening symptoms combined with one of the previous thoughts. Also could be dandruff or a skin condition, could weaken follicles and fortunately that's actually more readily fixable.
@@roblewis3603 Been taking creatine for 25 years. I'm 48 and still no bald spots.
@@roblewis3603 No. I actually have exactly my maternal grandfather's hairline/loss line that I saw all my uncles develop. So, it has not changed my hairline/loss from what I expected.
Let me tell u about a horrible side effects I had with it that no body has heard. Took it for 5 months, (never do this) some of my fingers randomly got swollen and purple and it hurt. Also horrible depression and anxiety hit me for one week straight, after I stopped
What about hairloss? And is it reversible if we stop using creatine?
Ive stop using creatine because of baldness and high DHT level
Generally, hair loss is not naturally reversable from supplementation.
@@ssoffshore5111 Obviously you didn't understand the question.
@@miracoli16obviously you don't have an answer either.
I took creatine for a couple months and the benefits were great the only negatives I found were urinating more than normal which was causing me sleep problems because of waking up frequently for bathroom breaks even when I hadn't drank water for hours and also having intense vivid dreams and nightmares. These issues subsided once I stopped taking creatine. I would like to cycle again but I wish these issues didn't come with taking creatine.
That's super strange, I've never had any negative side effects.
Limit water intake a few hours before sleep
Try creatine HCl it's better than the regular and u won't have those issues
I took it in my early 30's and it took my sex drive down, got off of completely and I became the Zohan again lol
I've been taking creatine for years and never had any issues with it.
The relationship between Creatine and Diabetes and Neurological diseases such as Alzheimer's is actually a really interesting point. As Alzheimer's is referred to as "Diabetes 3". Quite curious to see a little more data into the effect on brain function. Thanks for the collection of information, It's getting the brain working.
This is the first I’m hearing of Alzheimer’s being referred to as “Diabetes 3”.. Can you explain why they call it that? Thanks
@@mikesaunders9493 exactly bruh ive heard nobody call it that
@@mikesaunders9493check on RUclips, there are a few MDs that mention this. Basically the insulin produced by the body to transform excess sugar into fat stops working correctly after many years of excesses, and at some point the cells of the body are not enough to deal with all this, and the body/brain barrier breaks down. Noticed how diabetes affects the eyes? Small blood vessels are affected, including in the brain. Anyways, just Google it.
@@mikesaunders9493 Hey sorry for the delayed response. It's not my current field but I've read a bit on it. It's a term coined by some researchers, not something that's definite, that describes the theory that insulin resistance and the insulin-like growth factor dysfunction in the brain may cause Alzheimer's disease. I wrote it Diabetes 3, but I meant Type 3 Diabetes, just for reference sake.
Extended Fasting can cure type 2 diabetes.
Type 3...who knows.
10:41 Guy lifting dumbells in the rain, in the dark. Absolutely great.
Been on creatine for almost a week. My body feels good and I’m not as depressed. My fingers are crossed that the creatine is helping and it’s not just my body going through my waves…
how are you feeling now ?
Here is how you avoid complication while consuming creatine.
1) Avoid Sugar
2) There is no step two, just avoid sugar
What complications could these be? I am looking into taking it , thanks
@@victorlanced780i looked into it and didnt find concrete answer too
7:15 i think on this part
@@hirzaahmadmutahari6987 that is not at all what he is saying in the video
@@victorlanced780 Google creatine and dizziness
Needs to be added that your intake of creatine supplements should be watched carefully. You don't want to do any kidney or liver damage from taking too much of it which is all too common. Do your research and understand how much you're taking during each phase of the process.
5Gms per day that's enough no need for loading phase.
Abosolutly correct man!Creatine gave me 2 times kidney stones,both times they were multiple,but Very small in size so I’m good now,but now I tk it very carefully
It dehydrated me terribly. I couldn't drink enough water
3-5 grams is all you need daily and you will be fine assuming you drink enough water. If your kidneys get damaged from it, it's your fault for not hydrating 🤷🏾♂️
@@thefutureisnow_I did the loading faze and was fine. I went to get my kidney levels checked before and after and my kidney levels actually went down after loading, you really just need to pound water is all
51 and have been taking creatine a while now. I expected my creatinine levels to be high in my latest bloodwork, but they were actually in the normal ratio! Higher-end of normal, but still comfortably normal. I advised my doctor beforehand, just to be on the safe side.
Which creatine to take:
creatine monohydrate
creatine hydrochloride
buffered creatine
Thanks for the information.
What about it increasing your creatinine levels and harming your liver if you take it straight for a long time? Better cycle on/off it
Also better drink more water while on it
What is the best creatine to use if you’re over 50 as well as how much should you take and how many days in the week should you take it? I appreciate your help! Thank you.🙏
Search for Creatine labeled Creapure which is the best Creatine Monohydrate.
Creatine monohydrate, 3-5mg daily
@@dylanpowell7513You mean g not mg
I've been taking creatine consistently for awhile. I take 5mg a day which is 4 capsules. On gym days I take two 30 minutes before I go, then two with my protein drink after my workout. I still have some fat on my body as I'm a thick guy, but people have told me they see my muscles getting bigger. Arms, chest, etc.
My strength has increased a lot. When I first started working out, never even would have touched 110lb dumbbells. Now I can bench press them.
On the cable machine I've maxed out on tricep extensions at 195lbs for 12 reps, 3 sets.
What I do now is to add more shock to my system with the strength I've gained is less wait time between sets and taking my reps a little slower. There's always ways to manipulate the training to change things up.
One thing I will say is this. Train hard in the gym, push yourself. For me if you aren't sweating and your breathing hasn't picked up, you're not going hard enough. I do progressive overloading and change up my reps and weights with each workout as I progress. I get a really good pump and by the time I'm done, I feel like I've accomplished a hard workout.
I've just started the Brock Lesnar workout program and his chest has 6 sets of flat bench press. I use dumbbells and I started with 105lbs. 6 sets 8 reps.
Dumbbell incline is 4 sets 8 reps. On my second set of the incline, I was struggling as I'm not used to the amount of sets that this program calls for, so I lowered the weight so I could complete my sets, but not too low to make it easy.
If it weren't for creatine,I don't think I would have gotten the strength I gave right now or the amount of muscle either. I love the stuff.
💯
what about your hair?
5 milligrams per day? Normal dosing is around 5 grams per day, that is 1000x higher than your dose. Your own body makes about 1-2 grams of the stuff every day, so an additional 5 mg (0.005 g) is insignificant.
Give yourself more credit too. Your hard work and motivation to stick to a plan deserves credit.
You dont need it before workout
Where can I buy this product, and what is a good brand?
Been using it for 12 months helps with fibromyalgia
What are the side effects of creatine, does creatine cause hair loss etc, does anyone know please. How long should someone cycle with creatine please, I mean how long should creatine be taken and how long should it be stopped please.. is there any other supplement similar to creatine or is creatine the only supplement that helps like it does please. Great video thankyou.
When you eat meat you are getting creatine from natural sources. Do they make you bald ?
Creatine increases production of DHT which can lead to hair loss. It does not directly cause hair loss
@Darth Pronator so creatine should be avoided if a person is prone to hair loss. Is there way creatine can be taken and hair loss prevented, do you know please or does anyone less know please thankyou.
You could try branched chain amino acids which will help with recovery. Creatine is also found in red meat and fish.
I own a homestead a ill cycle on and off creatine depending on the time of year and how much im doing outside. I can get way more physical labor done outside while taking creatine. I feel like the biggest difference is that I will get tired but after 5 min of rest and a drink of water or something Im ready to go again and I feel like i can basically do that as long as i need until the job is done
Chow creatine, chop more wood, milk more cows. There you go.
What are the negatives from taking creatine? I've seen people say it causes hair loss..
In some people, it can cause their blood pressure to skyrocket. It happened to me, and I don't normally have a blood pressure problem. Ngl, it was pretty scary.
that's why I'll be sticking to just protein shakes
none there is no evodence for any negative affects. just like MSG does not make you tired even tho people say so. (it's the overeating with bad health / liquid intake that makes them tired).
I have been taking it for two months, 5grams every day, and my hair started falling off, I'm a 33yf and used to have abundant hair 😢 stopped taking yesterday, hopefully my hair will return to normal
@@verenicetrejonovoa4346 Have you checked all other vitamins? If you start working out intensely you are depleting other nutrigens like magnesium calcium and the likes. This can be a problem too. creatine is found in fish and meat aswell so if that really would be a problem this food would also cause problems when taken regularly.
Frist thing to do if you started working out intense is check your diet and nutrigen intake. When i started working out last year i created a ton of problems foor my body.
If something missing in your diet then that can weaken your hair and it can become weak and break. (i had this last year) my hair is short like 5-15 mm and if i rubbed my hand trough it it would just break. I as a precaution started to take other supplements like full spectrum vitamins and magnedium and upped my calcium intake and it seems to hve grown out now. Dont pin this on creatine which after all is also in natural foods. You may miss out and neglect the real cause here. And dont rule out sudden stress that shit is a silent killed of everything good in the body. íf you had sudden stress make it your number 1 priority to fix. it can have permanent consequences.
Hope you get it sorted.
I highly recommend the protein powder from Aldi which has Creatine. I gain 7 pounds in 3 weeks.
Creatine has not improved my mental health, but in any other aspect I swear by it. I seem to be lucky in responding well to it. Improved performance, increased muscle mass while losing fat (!!!!) And, I love this, a pleasurable sensation whenever I flex muscles. I've been taking it for about 3 months. Wondering if I should go off it for a while, or if it's safe to stay on it (?)
Im a laborer for a small bricklaying business, my muscles were sore everyday and my hip has started to hurt after 6 months and I’m only 18. So I’ve been supplementing creating and protein for a couple months now and my muscles don’t hurt anymore but there’s still a sharp pain in my hip every now and then
Try taking d ball
@@ABC-48483 ridiculous
Go gym too
😂😂😂😂@@ABC-48483
I've been snorting creatine for 7 years now. I needed a stronger substance, so I now drink testE with creatine.
Same Brother 😤
Is that a sarm or something?
@@zachshipley1689 it's the fountain of youth.
Get some needles brah way better
@@atlmiamifan I also pin creatine and drink teste
how it should be consumed and which creatine product i have to buy?
When and how can it be consumed? Pre or post workout, empty or full stomach?
Extremely informative, and easily digestible (sorry for the pun) video, delivered in a very palatable (not sorry) way. Solid as usual.
Wtf are you talking about 😂😂😂😂
bro thought he was funny
@@waltersimons6833 "pun-ny".
@@waltersimons6833 💀
@@b_rad8089 cornball
I am two months in on creatine. I have been vegan almost 8 years. Creatine is something I never considered until recently when I wanted to lift heavier. I am lifting heavier. And going harder. I am also sleeping wayyy more !!! I tried the saturation thing but it had me peeing all day !! My issues have been gassy and bloat and I think it threw my cycle off!! Aside from that I am very very pleased. At almost 40 I am probably the strongest I’ve ever been. My I now have muscle soreness but I assume that’s because I am pushing myself harder. I did look up actual scientific research by the national institute of health and they said creatine didn’t really do anything. But their control group was teenage boys. And not a 40 year old black woman who hasn’t had animal cruelty for the better part of a decade. If I could get rid of the bloat and gassy side effects it would be perfect !!
Creatine is vegan?
monoculture farming kills more animals than eating meat ever will
meat is delicious so if creatine isn't vegan, who cares lol
@@themonsterunderyourbed9408 in nature it comes from red meat. But the supplements from the store are synthetic.
Well growing plants requires animal cruelty in the form of pest control so you do engage in it even thought you may not think you do.
So if your body makes it from amino acids, does taking amino acid supplements cause an increase in natural creatine as well?
That’s a great question.
My (somewhat educated) guess is that yes, to a degree. If you give someone a bunch of flour and yeast, they'll probably make a lot of bread, but if if you want to control how much bread they have just give them as much bread as you want, rather than the ingredients. So in short, probably, but less controllably.
I used to train pretty hard in my 20's, then I had a severe injury which kept me out of the gym for years. I've finally been cleared for physical activity again in my mid 30's, and so I started weight training again. I never used creatine back then, but I am using 10g/day now (I'm still in the loading phase). So far, it feels like a cheat code. I'm already stronger than I was back in my 20's, and it feels like I have more energy for each set. I cant believe I was scared to take creatine back in the day. It's like a cheat code.
I lift and do cardio 6x a week. I'm trying to lose weight, can I continue to lose weight while using creatine or would it be counterproductive?
Are you trying to lose weight or fat?
@@themonsterunderyourbed9408 both I guess
@@ED1989_ Creatine will raise your water weight because of water retention, but will help you burn more fat.
I'm assuming you don't really want to lose muscle or bone weight and only want to get rid of excess fat?
I take it before and after workout it's helping me
Unfortunately I cannot take Creatine anymore after 2 years of use.
It causes me inflammation in my scalp, and makes my hair fall down. Besides that, was a great supplement.
A bit off topic. I’m 66 and have major joint damage. From sports and poor/over training. Not being able to train heavy or to failure will creatine be helpful for me?
What is a good brand of creatine? So many different types.
Which brand creatine is the best? Anyone have suggestions? Thanks!
This is a year old but they’re all the same. 100%.
I tried to do a cycle of creatine and it triggered a gout flare up in my foot and I couldn’t walk for 5 days. Apparently it increases your uric acid levels too.
You don't "cycle" creatine. It's not like your period.
@@xbenxwilsonxhighlights7879😅😂
This is the dumbest shit ive heard in my entire life@@xbenxwilsonxhighlights7879
Dumb question I'm sure.... but does creatine actually help create new muscle fiber growth ... or does it just add water/ bloat to the existing muscle to make it look bigger ? And if you stop taking it.... would the muscle shrink back to original size?
I mean, your muscles wil have more energy so you can train them better and made them grow bigger faster, but becaouse of more atp in your muscle that creatine help to create, not like roids
Can you make a video on things to avoid while consuming creatine? I have seen articles talking about not drinking caffeine drinks or taking Advil or ibuprofen meds. Great video by the way
It's one of the most tested substances that occurs naturally in the body and has been proven safe. There's nothing you need to avoid beyond just common sense. Obviously, if you choose to take the equivalent of 100+ Ibuprofen tablets in one go and 100+ cups of coffee as they give to rats in experiments while taking creatine, you'll be in trouble or worse. So don't do that.
That’s all bulsh*t! 😂 Caffeine has no effect on creatine.
cmon man that’s not helpful, the guy was just trying to ask a simple legitimate question. Albert you pretty much listed the only two things that studies have found to have a concerning, but not necessarily negative effect. The concern with mixing creatine with caffeine is mainly how the two can lead to dehydration, but since many people mix it with water it’s very rarely an issue. The other one, as you mentioned, are NSAIDs such as Advil, but that’s only an issue if you were to take some ungodly amount of pills, in which case kidney damage (where creatine is often synthesized) would be the least of your problems. So basically as long as you’re generally in good health you should be fine with both.
@@Xerxez22 🤣🖕🏻
@@danshowlund thank you for helping to clear this out.
I'm 66 and run 5k 3X a week, plus resistance training and pt related to my knee. I look forward to any benefits now that I have started my doses. As a runner I can always tell when things are good or a little laggy - so let's go!
How did it go? :) I play badminton, and do resistance training as well as PT for my knee. So I'd be interested in your results regarding creatine!
i just started 2 months ago! already gained a few pounds in muscle weight. muscles look bigger. can lift for longer, more sets and more weight. i take it everyday, but not too much. don't want to overload the kidneys! and i drink lots of water and take whey protein too. works for me!
i just started 2 months ago! already gained a few pounds in muscle weight. muscles look bigger. can lift for longer, more sets and more weight. i take it everyday, but not too much. don't want to overload the kidneys! and i drink lots of water and take whey protein too. works for me!@@Lia-bm8gw
Is it healthy to take creatine before a work out and a protein shake after a workout ?
Interesting, like a lot of other people, I was unaware of some of the other benefits. However, I am very skeptical about most things. How would you recommend starting a creatine regiment (amounts of intake, how often, etc.) Thanks
There are 2 ways I know of: 1) preload with a high amount for a period of time then go to a maintenance dose 2) just start with the maintenance dose and keep to it. With #1 you'll see results faster (if that's what you're going for). However, it can upset your stomach and you might end up having to lower/split the dose anyway.
@@SnarkyGal Thanks for your insight
I have seen a marked improvement on lifting when taking 5g per day. But I have also noticed thinning of my hair. I tried Rogaine to see if that would help. I also lowered the dosage to 2g per day. Not sure yet/still trying things out.
Please let me know what you notice after taking Rogaine with the creatine for a few months. I’ve been on Rogaine for years, but would like to introduce creatine to my routine if it doesn’t negatively impact my hair
I too have had horrible thinning since using creatine. I started at 18y/o - by 22 I was thinning horribly. By 25 I’ve just been buzz cutting. And now 28 I’ve just shave it all off… 😢
hair loss is genetic its not related to the creatine
Is it the creatine or the steroids ? 💉
I’ve been taking Finasteride pills daily and minoxidil hair foam for years now. Started creatine last year and definitely noticed my hair thinning out again. I’ve tried decreasing the dosage of creatine while still on hair supplements and doesn’t seem to be helping much. Although I have been getting much bigger and increased strength gains, my hair is suffering 😭
If we stop taking créatine de we loss the muscle mass that we build during the process ?
yes/i took it while working out/stopped due to sports injury/all my gains are gone
No you don't. Muscles grow due to having them do work, if you keep doing that work you can quit creatine and you'll keep the muscles.
All that would happen is you might look slightly smaller due to less water, if creatine works for you then you will gain water weight.
Another thing to know about creatine is that it depletes Cysteine specifically, which leads to lowered Glutathione levels. So it's a good idea to also grap some cheap L-cysteine supplements. Don't get NAC, the Acetylated version, as that can thin your blood to dangerous levels.
I have a question, can you take whey protein and creatine at the same time?
yes
Awesome video, but what are the possible side effects/downsides? Always good to approach something from both pros vs. cons and do a risk/benefit analysis (how can benefits be maximized and risks reduced)
Kidney disease(s).
excessive use causes liver problems - This is why you cycle it.
@HadriansGall for healthly individuals, it can cause excess strain on your liver, and cause your liver enzymes to rise so anyone taking other medications or people that drink more than they should, should talk to their doctor about monitoring liver function before supplementing.
think what would happen to cardiovascular performance when more water gets retained within your muscles...
@Hadrian's Gall Loading phase is not needed.
Creatine enlarged my prostate.
Not sure if it increases DHT
Or something else.
After I stopped taking it,my prostate shrunk back to previous size.
😰😰😰😰😰😰😱😱😱😱😱😱😱
Did you measure it with a banana or something 😮
I have noticed that I have to pee every 30 minutes... After taking creatine now for some weeks 😮
Clown , dont **** in your back door maybe
@@djzrobzombie2813 same happened to me when I was taking it. Constant feeling to pee even if I had just been, was terrible and went away after discontinuing it thank god,
I am interested in including creatine into my routine, but what form would you recommend and how do I take it to help use iy wisely, and when in relationship to my workouts? I have not yet found satisfactory answers to these questions. Thank you for any help you can give me.
Look up Jim Stoppani. Maker of Jym supplements. He says the monohydrate is inferior to the hcl form
Creatine Monohydrate is the best form.
What he says. Creatine monohydrate is best. Depending on your body size. 3000mg to 5000mg a day
Monohydrate is the best, take after your workout with a protein shake for best results.
@@miken9389Timing doesn't matter as your body is constantly loaded with it. Effects starts after 30 days of taking or after a week if you did a loading week.
I having creatinine 1.40mg, can I consume protein. Give your suggestion dear friends. I want build muscle.
This is an informational video. Good job!
Please explain the potential side effects when giving the benefits.
What I just read is:
"The suggested side effects of creatine may include:
kidney damage
liver damage
kidney stones
weight gain
bloating
dehydration
muscle cramps
digestive concerns
compartment syndrome
rhabdomyolysis"
The kidney damage has been long disproven now for many years.
Is creatine a good supplement for females as well?
Yes
100%
Too many benefits I'm buying it
how long can you use creatine? can it damage kidneys etc.?
you are supposed to take a 2 week break ever few months or so
I've been taking creatine for days, and my skin feels more hydrated than before, is it one of the effect of creatine? Or is it just my feelin?
Started creatine at 3.5/day a month ago. The strength gains were quick and much greater than I had expected. I upped the dose to 5 / day about a week ago. No major difference so far.
I have noticed a bit more energy, as well, but it’s not a huge difference.
Placebo effect
You probably won't see any increase from 3.5 to 5
@@idx1941No, the difference was measurable in terms of the amount of weight and reps.
@@Chico0942I don't think it ended up being much.
People who take creatine when they start a workout regime are going to notice differences only because they started working out! It's so important you understand your body first before choking it up on supplements. You need to understand how your body works, how it performs and learn what's important or not. Then you can start to introduce supplements to assist only where you need it. Your body is amazing, do not underestimate it. It has everything it needs if you fuel it properly.
All this may be true but I've had a different experience with creatine. Long story short, it effected my blood pressure and RHR (resting heart rate) in an adverse way. My BP readings were low and then high and my RHR was 90-94 and it's normally 55-60. After a little internet research I read that if you have high BP creatine is probably not for you. Scared the hell out of me to see my RHR at 94 bpm just a few hrs after taking creatine.
Geeez man, is this true? I did not expect to hear this. Thanks for the heads-up, cause my blood pressure is not the best.
@@geoffreycoetzee Just sharing my personal experience. Just be aware and monitor your BP and RHR. I used 2.5 grams for 5 days and bumped to 5 G and that night my BP and RHR were crazy. Thank goodness I didn't do the loading phase recommendations. Good luck.
Rubbish.
It does no such thing if your bp is in the 'normal' range. If you're already hypertensive like me (~100/140) and taking bp meds, It can be somewhat more complex depending on your condition and age.
I take creatine regularly and it hasn't made anything worse. If anything, I'm better off since there are days when I'm tired and don't feel like working out but creatine can give that little bit of a boost which makes my workout frequency more regular. 160lb 5'7" skinny male.
Whey protein can mess with my stomach at times. Creatine is safer than almost every other supplement out there, including caffeine.
@Vikas SM don't just rubbish him off because you had a different experience. My body creatine level is dangerously high, double of what normally should be. I'm strictly advised by doctor to not consume creatine as it can damage my organs. Even I have high BP because of high body creatine level so I can understand his point. Anyway I believe people should always get oneself tested and consulted before consuming any such thing including creatine, as excessive creatine can cause organ failures.
@@ratul9276 Creatine has helped me with strength and size at the age of 52 with no side effects for a year now. However my weight lifting partners blood pressure skyrocketed so he discontinued using. He also has had BP problems for 10 years. He is 54. Obviously it effect’s people differently.
So should you take creatine before or after work out? Is it bad to take and not work out?
I just starting take it. After couple of days, I literally feel the different already.
Hey Gravity Transformation, thanks for the very informative video on creatine, was wondering if you can also talk about the affect it can have on kidney health and those with a family history of chronic kidney disease.
I heard it’s bad for kidneys
@@LaymanGamin Correct, IF you don't drink enough amount of water.. it will burn up your kidneys. To avoid this side effect, drink plenty of water. Keep a water bottle beside you all the time.
from Mayo clinic : "Creatine might be unsafe for people with preexisting kidney problems. However, further research is needed."
@@LaymanGaminNo. It's safe unless you already have an underlying kidney problem. In that case, you need to consult your doctor.
There is no current evidence that creatine has a negative impact on your kidneys. It’s a myth. There’s a body builder who used creatine for 20 years, got kidney disease and they correlated this to creatine use. Correlation does not equal causation.
Wow this is a very amazing and awesome video bro telling about the 10 things will not tell you about creatine and you are doing a excellent work by telling about this content and keep it up
This bot is taking creatine imo
Hey love your videos. Can you do a video about CNS fatigue? I have had issues with it in the past. Would love your perspective on it!!
Yoooooh what up am fredy from Tanzania I used to worch your video on you tube your explain ellot of exercise and sapliment very good
Capsule or powder creatine supplement which one is best? Can effect hair loss?
Is it better to take creatine before or after your workout?
Doesn’t matter, as long as you take it daily
After
After
WHEN is irrelevant because there is NO immediate effect after taking Creatine! All you are doing is maintaining the creative reserves after taking it. In fact it takes your body 3-4 weeks to saturate your body (without loading) and about a month to desaturate after you stop taking it.
If you have stomach issues with it then I would take it before bed (to avoid nausea during training or loss of appetite after training).
Get pill form easier
Creatine works really well! It effects everyone a little differently but here's how mine worked for me!
I'm not right or wrong just sharing for anyone curious.
R&R Innovations 100% Pure Creatine Monohydrate (Simple plain mono from local supp store)
5gm a day mixed in water or protein no loading phase
Workout M-Fr around 1/1.5 hours a day
- Gained around 10+lbs that looked good
- Max weights and reps skyrocketed
- Pre-existing injuries from Rugby stopped effecting my workouts
- Other people noticed a change in my bulk
-When I stopped I drained all the water, but kept muscle mass gained and strength gained from process
The only bad
- I was always thirsty. Drank like a fish once I was a few weeks in
- Peeing like a mad man. Several times a night too from all the water
- If you drink alcohol you could be in for the hangover of a lifetime. I don't get hangovers and after my third creatine related hangover I hung it up. The creatine & the alcohol fight for water even if you hydrate heavily while drinking. Haven't had a hangover since stopping creatine
Enjoy!
Did you experienced hair fall or hair thinning
@@raj006 Nope! and I have thick surfer flow too. I hear everyone is a little different when it comes to this though. I got my mommas hair genes lol
My hair falls a lot after using creatine, they were falling without its usage but creating speeds up the falling 😢
I took it for 2 months, and my hair started falling off, I am a 33yf and have had abundant hair my whole life 😢 I stopped taking it today.
It created a soft burning sensation in the heat at widows peak.
@@verenicetrejonovoa4346 what do you mean by windows peak
@@verenicetrejonovoa4346 clearly you are using it wrong
Which brand do you suggest ,if one is better than other , thank you in advance
Is it safe to take creatine while on medication such as depakote? Which I'm taking for seizure?
I've been snorting my creatine since 5 years old
I've been on a consistent routine of sugar-free coffee with creatine and collagen. I'm so much healthier now, my skin is tighter and my muscles show more thru my less saggy skin. I lost 100 pounds years ago, so it's nice to have finally found stuff to help my body repair!
Thanks, Gravity you're the best body-building nerd on RUclips!
Keep up the great work, Brother!💪
Please do a video about Creatine with its effect on hair loss. I keep on reading about people saying that their hairlines thinned out after taking creatine. This concerns me since creatine is the only supplement that really works for me. Would be interested to hear your analysis.
Bald is Bold. Bald is beautiful. Grow muscles, build great physique, Full shaven head or buzz cut, Great beard, some amazing tattoo. Awesome combo.. Go for it. Don't fear about baldness 😅..
@@nachiketdeshmukh4191 Not all of us are gifted with a skull that looks great without hair (or gifted with a full beard). Consider yourself lucky : )
@@Eagle-Striker it's all in the mind bro. Once you get used to certain style it doesn't matter. And Creatine definitely helps in muscle gain. So if you are really worried about your hair then simply don't take it. You will ask 10 guys. 5 guys will say they didn't experience hair fall while 5 are gonna say they experienced hair fall. So it's up to you to make a final decision. Asking on such forums is not gonna help in my opinion. Good luck
Almost half of All men start balding by 30
What about women who want to try it?
What type of creatinine should I take and how I take it please I’m 45 yo I do work out regularly Thank you
Thank you for having pleasant voice on top of valuable info. Subscribed
Does it make you retain water all over, or just in the muscle cells?
Great video, extremely informative 👍🏼👍🏼 one question, I started using it about 3 weeks ago, but I take it with my coffee in the morning, what is your opinion on mixing it with a hot beverage?
That is completely fine to do but works best with protein following your workout
I do the same. Just drink lots of water afterwards
@@miken9389 thank you
@@GuerosAk47 thank you
Look, its better to not mix if with caffeine, cz it will slow its performance! It u want to take creatine in a smart way, and effective way of course, take it before u workout by 40 minutes , or after ur workout, or take it 2 times, before and after but cut the scoop in half of course , u can take it anytime a day, or night, but better not with caffeine and not on an empty stomach💪🏻
There's an old saying, "If it sounds too good to be true, it probably is"
So far you have made creatine seem like a miracle supplement, and that simply isn't true.
😂😂😂 So you have no points at all other than that. ok.
What I can say about creatine is I've tried it on six different occasions over the last 30 years or so and it does nothing, zilch.
Same here. All these young fellows, if they aren't over-training and are eating properly, should gain just by putting the weights back on the racks.
I take creatine, ive had zero issues and it definitely improves performance. Its just a great supplement.
Do i have to work out to benefit from Creatine? Or can i also just take it as a health supplement
I get big gains on creatine but it has had some negative affects for me. Ive taken it for years. During this time my blood pressure had gone from normal to always high. I also had heart palpitations that increased with dose. I never took more than 1 gram per day and was typically lower than that. Once I stopped and it got out of my system blood pressure is normal and palpitations stopped. My health is excellent with a calcium score of 0 so you creatine natzis can relax. I did like the gains while using it but i must be a hyper responder to it. I always hear..... CREATINE doesnt do thAT.... well it can and does for some people. There are studies that back this up. Anyway just some info but I hope it works for you.
I’ve struggled more with low blood pressure rather than high so all the better for me
Have you tried taking L Theanine?
Meds like lisinpril reduce your blood pressure by making you pee more, so they are called in pharmaceutical slang "water pills". So you blood pressure is related to your water retention. Drinking too much water with that dosing?
I got great results with creatine but I would get the most horrible muscle cramping mostly in my abs. I drank a ton of water to try to prevent it but I finally gave up on it.
Did you try stretching your abs?😂😂😂 did you actually drink enough water like 16 cups or gallons or 4 quarts
@@Messup7654 No, never stretch them but I always drank a lot of water. I was the guy dragging the gallon jug around everywhere. lol
And I would drink more when that was finished. I wondered if I could have been drinking too much water.
@@SGS_Rider_2020 ohh that sucks Al my cramping has left after drinking lots of water have your abs ever had any other problems before
I woke up with a super cramp in my calf, it just started spazzing out in the middle of the night.
@@michaeljackson8002 drink lots of water and stretch your muscles after working
Better have you blood checked to make sure you are not damaging your kidneys. I was taking it as a supplement and during annual checkup flagged high on my blood work. I was taking the recommended 5 ? per day. My physician instructed me to stop taking. Said I could damage my kidneys. I stopped, and at the next annual blood work, it was back in the normal range.
Just my experience.
Take 5 what per day lol… units matter
True my doctor said the same thing.
I've been using kre alkalin for half a year, and it's the strongest supplement ever for me. What I especially like about him is that I am making great progress, strength, stamina, and mood. But I don't get water in my muscles. Before taking it I was 78 kilos, and I still weigh that much. I especially like that.. of course, I'm perfectly happy with this weight
Hmm it helps you feel good like water or something healthy would but it also helps with muscles?
@@Messup7654 look, I haven't gained any weight...which I like, but it affects my strength and performance a lot, which is very good. thus comes muscle definition.
As a woman entering the late 40ies, I am especially interested in the bone density effects. I hope it (and the gym) will help avoiding osteoporosis as long as possible.
Where is it available