The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
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- Опубликовано: 6 окт 2024
- Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect?
What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth.
But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that!
The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play.
It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day.
Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase.
That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive.
Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video!
All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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Hope this helps clear up any confusion you may have had about taking creatine! What other supplements would you like me to cover? Comment below! And for those interested, you can check out the full written article here: builtwithscience.com/build-muscle-faster-creatine/
beta-alanine 👍
There are also neurologic benefits on consuming creatine. You could mention them in a next video.
Hello, after heavy pull-ups, my biceps shifted a little down, it looks like an injury to the long biceps tendon, please tell me how you can cure this and return the biceps to its original position, thanks in advance
Cocaine
Hyaluronic acid, please, and strengthening tendons in general
5.5M views and tbh, he deserves it, good content
Jeremy has always been honest on his informative videos. No BS, no clickbait, just facts.
Step 1) take creatine everyday step 2) workout, eat, drink, and sleep
anavar give up
And no sex until marriage, right?
Thanks, saved me 10 minutes 👍
Do you have a money tree? 🌳 or a work too?
@@michaelgregory3452 😂😂
The level of this video is another level.
I subscribed just to support you on RUclips because you are so well spoken! It’s so easy to listen to you. Your points are very concise, and I love how you summarize. I’m 77 years old and at the beginning of January I started working out with consistency. Grandma needs some muscle! I did buy creatine because my son gave me a punchcard for nine visits to a CrossFit gym. That has been a bit of a shock to my system! But I’m proud that I’ve been able to do workouts at a 😮modified level.
Awesome! I'm 25 and also for the first time started consistently working out the last few months. How timelines can differ :)
Any update on how effective creatine was ?@@Scrungge
You are both inspiring a 44 year old!
Just started taking creatine a week ago. I don’t drink coffee so that won’t be a problem. I’ve stuck to the 5g a day and weigh 150lbs. I like the energy boost from creatine, especially working a physical job.
what brand
Momentous
Does it makes ur face puffy
Hands down the most informative and concise creatine video I've ever seen.
i usually snort it
Does it work?
Haha 😂
No.
Bro wrong powder
😂@@KingGaming-qu3nt
Thanks mate just started talking 5g a day not for heavy work outs I'm 51, I take for cycling and light lifting just trying to get my behind of the couch
@texwesany side effects or everything is fine?
@@joebouchahine2583no bad side affects, just a boost to natural production you already have
good job man
@@joebouchahine2583 sorry for only getting back to you know, not a bother at all some days I'm taking 10mg fell fine
@@1972malberto I'm glad you are doing good
I was always bullied for having man boobs(im 14) i have worked out alot and im kinda fine rn.. i want a good body now and am setting good habits to follow everyday like working out 1 hour and then a cold shower.. i started taking creatine today.
Day 1 - it felt good.. kinda didnt taste good. But it gave me a energizedish feeling tho.. but the taste is rly bad.. ( will update tmrw)
Day 2- i worked out and felt abit stronger and then i took creatine
Day 3- felt lazy to get out of bed but completed the workout..
Day 4- i see minimum changes
I ve had a similar problem of having more fat in my chest area. A work out that has worked out for me is David Goggin's chest press with small weights. In this exercise I use 2 kg dumbbells and do 500 reps of chest press. It has helped me a lot and I saw results in the first month. Check it out, you should be able to find David Goggin explaining the exercise on youtube
Thank you for citing your sources
Taking it as a preworkout is not mandatory simply because it’s not a stimulant nor is it a nitric oxide booster. It’s just smart to take the daily doses on time regularly. Great video. Randomly looked up the trending content for creatine info. 💪🏽
After years of hesitation I am finally taking creatine 3g/day. I've been lifting since Dec 2022 with some decent gains.
can I take 5g if I'm 16
@@bledioum2181 ye
@@bledioum2181na
@@bledioum2181 Yeah but train for like half a year before using any supps.
@@bledioum2181no you’re gonna get a heart attack and die is you take too much be careful
planning to take it just 5g for the first 7 days and then other 3 weeks just 3g at day
How was your results if any. ?
you would need to take 5g for more than 7 days to saturate the muscles
@@TyeBuckhe's ded
Share results
A couple of questions if that's ok:
1. so drinking a cup of coffee a day won't affect creatine's effect, if not taken at the same time, correct?
2. how long shall we take creatine for hypertrophy? Should it be like protein, where it's basically forever? Or is it advisable to stop every 3 months or something like that?
Dont mix it with coffee but you can have coffee. Its forever bro. Once you start you have to keep it daily
Brilliant content, straight to the point
Thank you so much for this video. This was really informative and I feel way more comfortable with trying this out.
Supplements can be a great addition to a muscle-building routine. However, they're not a substitute for a proper diet and exercise.Look for supplements that contain ingredients like creatine, protein, and beta-alanine, which have been shown to aid in muscle growth and recovery.Remember, supplements should complement your training and diet, not replace them entirely:ruclips.net/video/1nonDxjIMPM/видео.html
When do you suggest to take them? For someone who is slim
i don’t think anyone was saying it’s any kind of replacement
Also pay attention so you're not double-dosing by accident which could be wasting money or even risking going over a upper tolerable limit. It's not fun having your workout interrupted by stomach issues because you took too much of something.
@@zerrodefex i dont think anyone would be capable of double dosing, you have to be mentally challenged for that to happen
alot of these food just contain precursors to those proteins so you would need a shit load… just take supplements safely
Answered all the questions I had in one video with scientific research. Literally, this is why Jeremy is the goat.
Bro! I only have one to thank for this video! I tried this very method, and it helped me realize how fast I hydrate… I’ve had bad days which led to more optimal hydrating methods! I’ve had side effects such as inflammation in the salivary glands which I investigated it to a normal symptom as dehydration… total conclusion: this method works!! …but stay way up on your water if you plan to take up to maximum amount (loading phase). 😅😁
What SO many channels leave out when touting its benign properties is that it is NOT recommended by any credible medical source for anyone with Fatty-Liver disease in particular, and any kidney/liver impairment in general. Some channels I consider border-line deceptive as they tout creatine's benefits, but don't clarify the difference between its natural production and usage versus usage via supplementation - which is NOT a natural aquisition. Another way some channels are border-line deceptive (or just ignorant) is that they cite studies which say taking creatine does not CREATE harm, but do not also add that taking creatine supps if you ALREADY have liver-disease is not reccomended. The devil is in the details!
Eat 90 pounds of meat a day dummy
Why 20 and not 12 grams for loading? Since the brands recommend 5 and 20 (mantainance/loading), you say 3 and 20...hope the question makes sense
Has shown loading phase is only a myth you dont need to load ... loading is only a marketing strategy for u to run out faster to buy more... all you need 5g of creatine = 1 scoop only take everyday including rest days 120 Oz of water throughout the day... mix with your protein shake, sports drink after workout recommended
I tried creatine, took it for a month, didn´t get any effects from it. But i´m also a heavy coffee drinker, 4-5 cups per day. It never occurred to me that it could actually be why. Creatine binds water, while coffee is a diuretic. Makes sense that they would cancel each other out. Maybe i´ll try creatine again, but reduce the coffee this time.
All just speculative babbling about caffeine. You are going to piss or poop most of your creatine out anyway.
1/4 are non responders to creatine
You weren't working enough
Because of this pathway versus that pathway and therefore that, is not how biology actually works. Just because a pathway was found and more chemicals in the pathway are eaten, does not prove this boosts the pathway. The chemicals have to get through the gut into the bloodstream, then to the cells, and to the right pathway chemicals. That is a lot of what if's. I don't get bloated from creatine, it does not make me gain weight, and so caffeine as a diuretic does not likely inhibit creatine doing anything. Water in cells is not water in the blood is a problem for starters. It is where the water is that matters. It is not just dumbo water here, water there, blah, they cancel because some shallow thinker says so.
I noticed protein supplement powder in my coffee with soy milk makes me less hungry and drink just those two instead of coffee all day. Morning drink with 5g creatine, and several other amino acid supplements claimed to do something useful. Worth a try.
The triple chamber ball drainer sounds like the next level for solo time.
To get the most from your creation consumption, drink plenty of water. That’s what actually makes it work.
This.
Creatine draws fluids into muscles. Without sufficient hydration, you're going to literally piss away the creatine.
Hi friend, what would be the ideal water consumption when taking creatine?
@@yurizaldivar5023 after you consume your creatine, you should drink 8 ounces of water a couple of minutes after maybe 15 to 20 minutes after then drink water every half an hour afterwards just sip though out the day. Don’t worry about pissing out your creatine Thts why it’s recommended to use the measurement scooping they provide.
@@yurizaldivar5023 it's upto ur body and ur daily consumptions of water .. if u drink around 2L a day then u may increase it to 3L or something near .
@@yurizaldivar50235g creatine with 200ml of water. Use hot water so it will dilute better and use a straw so you dont miss the crystals at the bottom
Drink Water , Hydration , Drink Water, Hydration, Drink Water, Hydration
I found an app that reminds me Everytime I need to drink water it has helped me a lot.
great vid, i take creatine before a workout it gives me more strength for lifting, i tried taking it after a workout instead but noticed lack of strength during workout, so i now take it before.
You’re supposed to take it 20-30min before workout
Time of day doesnt matter its about keeping saturated, its has no immediate effects
This is the best & informative short video I have ever seen on creatine.
I have been taking creatine for almost 3 years and it is a blessing to my everyday life and workouts. I am never tired. When I am off it for awhile I feel more weaker and tired after doing some activities.
Thanks so much for covering this. I’m new to working out, skinny fat, and looking for ways to safely maximize my gains. These resources are a Godsend!
get that work done
Love that you cite your sources.
That's babe behavior, good work.
Awesome man every question answered and then some.
@JeremyEthier Can I drink coffee in the morning and take creatine at night after my workout? Also can I take whey protein shake and creatine at the same time?
Its been scientifically proven by numerous firms that caffeine doesn’t cancel it out
Just dont drink alcohol as it can lead to liver dysfunctional
Mixing imperial and international units is just wild
I've been working out almost a year now. Through my year I've seen impressive results only extreme will power and a healty lifestyle. But I want more gains, because I can't stop the grind.
That's why I bought my first bag of Creatin Monohydrate (5000 mg). I'm really excited and I just wanna thank you for all the tips from this video.
Lift safe, gym brazz.
any updates a month later?
im looking to buy the bad ass anabolic creatine too
@@str7637same but idk if I should take it
@@TroubleisHeredude I’m thinking about it but idk
@@str7637 Long story short, I started taking my Creatine Monohydrate on a daily basis for whole week: Loading fase 5 g × 4 times = 20 g / a day).
But then I got sick and couldn't gym for like 2weeks. After that I kept taking 5 g / a day after my first week, but then I just stopped. Probably because I didn't feel like It would do something, since I couldn't go to the gym anyways.
@@leoastner888did you take it all in once or divert it into different times of the day? in the video he said to avoid stomach discomfort and all that other stuff, take 1 at 9am, 1 at 12pm, 1 at 3pm, and 1 at 6pm.
I have one of the most sensitive stomachs out there. I have black coffee in the morning and unflavored creatine hcl afterward and have no stomach issues.
Great video. Simplifies things for newer lifters and is a reference based video. Love it, good stuff dude!
I did this and yeah it worked I gained strength and muscle growth for 4 months now and gained weight from 77kg to 100kg within those 4 months no side effects, brain working effectively max lift slowly improved and yeah staying hydrated
hello bro, i m happy for them gainz keep up the good work, i just bought the cell tech creatine can you tell me when i should take it before or after workout and also the dosage thanks!
@@حقائقوغرائب-ر1ذ bro its based on your body and preferences.For me it’s 5 grams after workouts and sometimes early in the morning when I wake up to cater for the rest of the day and it worked for me.Just be consistent and have that mind muscle connection while training with technique and form strength will follow. Thank you
When to take creatine? Before or after workout???
@@zainahmed7485 I usually do it after work outs feels good and stay hydrated for the next workout in the next day
Very useful presentation...Kudos
Great video, but I wish he addressed if there's a benefit in cycling creatine. I've read 4 weeks on, 1 week off… But it didn't have any sources to back it up🤔
Fantastic video.
excellent work man, great intro to each subject, great animation, narration and source descriptions.
I use to drink coffee every morning. What is the time space I should leave between the consumption of coffee and creatine?
Half-life period of caffeine in your body is about six hours so depending on how much caffeine you have been taking in... Some time in the evening should be fine I guess
one of the most useful creative video
Should I take creatine 5 times a week or daily?
Every day
I’ve been taking preworkouts that had creatine already in it. I didn’t understand why I felt nauseous the more I drank it during my workouts. That study makes sense 🤔
How did you deal with this ?
@@cuddyholder8685 I bought a pre-workout with no creatine in it and I’m taking creatine separately
I think the best way is to take them together since you could be taking too much. You should probably take less then adjust to more? I’m not sure but it makes sense (Don’t take my advice, take a doctors or professional!!)
try taking a different form of creatine. a friend of mine gets nauseous from mono-hydrate but since he deviated to a different form he does not get sick anymore
I am taking creatine from 1 month I seen changes in my body ❤
how much changes and what about weight lifting strenght ?
I’m going to do 10 grams a day for 2 weeks for loading protocol I do not want to risk stomach pain and nausea
hey did this work out for you?
@@brayanrodriguez8112 ff
@@brayanrodriguez8112did you try it?
Whats the best time to take it?
Before work out or after working?
Does it works even if u only take home work out? Gym 2-3x a week?
take it every day!!
Man this video was SO Helpful & thorough. Thanks 💪🏾
Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.
love your videos. you’ve taught me so much thank you
get off his dk mate
5:00 loading protocol
I’m a coffee lover and it was not clear for me whether it is ok to drink coffee during the day (not together with creatine) or to avoid coffee even during the day
Coffee is metabolized after 4hrs. So no coffee 4hrs before should be fine.
Been using creatine for 2 years and coffee drinker. No problems with performance.This myth has been debunked time ago.
@@aronchassame here. I drink a couple cups coffee everyday and have had no negative results. I wake up in the morning have about 10-12 oz of water with my creatine as soon as I get up. Have a couple cups of coffee and water through the morning with all water through the afternoon. About 50-60 oz of water daily. Because I workout in the evening I sometimes have a cup of coffee before a workout to wake my body up.
@@aronchas It varies from person to person
I think the grapefruit thing is cos grapefruit juice is an cyp450 inhibitor ...so decreases creatine breakdown.
Learned a lot from this - thanks bro.
never mix together creatine and coke.
Why? Now I'm gonna do it
This comment saved me a lot of money
Ctfu I need that laugh 😂
lmao
Which coke lol
Could you guys tell me wich brand is better?
Leo Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking everyine tell you leo pilieci
Hostile brand has really clean supplements in my opinion
I mix my creatine with my coffee in the morning with a teaspoon of honey and I have not had any bad side effects regarding digestion. So far I was taking it with water, but I just wanted to try this and it’s been good so far.
what kind of honey? I'm about to start taking creatine
I am here in Texas and I buy it from a local beekeeper so that’s where I would start wherever you are located at see what honey is in your area.
@@striker2laggy467 I am here in Texas, and I’ll get it from a local bee keeper, so it is from my local area. Maybe that’s where you can start and see if there’s somebody in your area where you can source it from locally.
Take creatine with juice is good for perfomance?
I have a question which one do you use? If you don't mind me asking
Why protein
Whey protein
The whey protein I bought contains 3g of creatine, should I take 5g of creatine in addition or should I adjust it by flowing 2-3g?
I think 5g per day is the safest dose for creatine
I would just keep doing what your doing because anything extra even by a few G's will just either get pissed out or stored. It is not much a difference unless you are taking like 4 or 5 protein shakes a day then I would stay off creatine as you get it from that and other food sources like chicken and meats.
Thanks for this well put together video. Very helpful and thorough.
Good video! Thanks for making this!
Is it better to take creatine in hot, warm, or cold drinks? It doesn't dissolve in cold drinks, but does that matter? And could fluid that is too hot cause it to break down and become less effective? Thanks.
Just swallow a spoonfull of creatine and then drink water like a real man :D
@@ukaszoczko11 that doesn’t sound like something a true man would do…
@@gustavogo2915 You can always sniff it :D
@@ukaszoczko11 Like a real man!
@davidwelburn7208 it’s best to dissolve it in hot water
Can you use creatine and whey protein during fat loss process ??
rubesh Never try to rush things or this[ ruclips.net/video/1nonDxjIMPM/видео.html ] could be the outcome.
Of course. It helped me to lose weight.
Please discuss HMB. Which kind is the best to take? Is is a good idea to stack it with something like Creatine? What are benefits? What are non-benefits?
@@mansonfatir1929 I asked for an answer, not a parenting lesson. Maybe I’m not as unintelligent as the people you surround yourself with. A question is a question, not a cry for help dude. Geez
Thanks for such a detailed information. I will ho with 1 week of 5 grm and then cut in to 3 grm
Ok what if you're big af already like 240 but want to burn excess fat and build muscle
Lots of cardio i was like 280 down to 220. Did lots of cardio and light weights. Now im doing more weights
Should we take creatine before or after workout
After
It doesn't matter. As it takes a while for the creatine to be absorbed by the muscles. It's a daily dietary supplement, not a pre or post workout supplement.
Great overview. Thanks!
So does anyone have a brand suggestion for me? I’ve been working out for 5 years and have never taken pre-workout / never have bought protein powder / etc.
looking for the best option for creatine now that I’m at my peak.
Sorry Jeremy, I don't speak nerd. Just tell me, in simpler terms, I weigh about 160 should I take before, during, or after workout?
Nigel Changed my life. Never again will I eat the same way."Unless you actually fall and hit your face on a box. 4.Fo/stacking promised and delivred since years nigel matthews
That’s nerdshaming, Nigel.
Don’t you think that’s cynical?
@Iche yea you're right it is a bit, but to be technical sometimes not everyone understands the terminology to which he explains his videos if he can format in a way that's more easier to understand it would be great 👍
@@straightothepoint-fp6yl You’re right but it doesnt justify nerdshaming. Just tell the world that you want easier terms.
@@iche9373 yea you're right I understand where your coming from, I'm hoping a guy like Jeremy would laugh it off instead of taking offense to it. But after this I'm deleting this comment and re-writing it, not like he going 2 respond to my comment but still atleast someone else will.
I got a 15 dollar can of monohydrate from Walmart and it’s got 90 servings
Make sure that it's of a good brand👍
Great thorough presentation!
Can sniffing creating take a faster approach?
Is creatine bad for someone trying to lose fat ? Just in regards to the water retention
You gain water weight. Not body fat. It helps lose body fat. The water weight makes your muscles bigger. Make sure to drink plenty of water.
@@dr_no_ok2125 appreciate it thanks. Been wanting to use it but wasn’t sure
@@dr_no_ok2125 so it helps to lose body fat ? I need to gain weight I'm skinny should I take creatine Or not
@@rexter780 yes you should. You gain weight pretty fast, but not body fat, as long as you know how much you should be taking
@@rexter780 creatine can be good for losing or gaining weight whether you lose or gain fully just depends on how you are eating
Perfect video! Exactly what I was looking for
I started taking creatine at the beginning of this week, is it okay that I take it in the morning and have a workout in the evening? Or does that lessen the effect the creatine has on me?
No have it anytime of the day, just get it in to the system. But you’ll need to eat correctly aswell to really see the benefits.
@@jacknicholls5868How much time before each use would you say?
@@jacknicholls5868 alright thanks a lot, and sorry for the late response.
I think I’ll start taking it but ima avoid the initial high doses
I had seen studies that if taking 20g/day by day three you're already mostly saturated. Also since more than 10g/day tends to cause diarrhea it's likely better to do 10g/day for a week as a loading phase.
That's what I was thinking of. I don't mind doubling the loading phase by cutting the dose in half
2.5 gram makes me have to run to the toilet with really soft stools. I would probably get the total craps at 5g and probably would not make it to the toilet at 10 g.
Don't know why nobody suggests what you mentioned cause that I'm currently doing. You get the best of both worlds in terms of your body adjusting to tolerate it whilst cutting down time with one serving per day before your saturated!
Useful and factual information of Gold standard. Thanks, Jeremy!
and what are some reccomendations on what creatine to take
Is it okay to be taking creatine as a 15-year-old (turning 16 in a couple weeks)? Also curious about how much I should be taking. (Which creatine ya'll using right now)
Yuh
I'd personally say you better wait for it. Get used to working out a bit and building the foundation of your strength. Later on you can always take creatine, but right now try to rock it as you are
the 0.3g * 170lb = 5.1g but you show it 2.3g which is wrong. calculation done at 3:53 mint. so, everyone take care of this.
0.3g /Kg and not LB so divide/2...
The math is solid, he used grams x lbs which can be confusing. This should be 0.03g x 77 kg (170lbs) = 2.31g. You need to remember to divide the result if you're using lbs by 2.205 for the correct amount of grams.
Should I take creatine on rest days?
Every day
@@jruderwier thank you
Brian! Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking without creatine combine all and all legal brian germain
What amount of creatine we should take I am going to buy it
Not sure I you got to 2.3g with your calculation!?
he put the lbs on the screen instead of kilos. i was confused too lol
@@khaledmuhanna9665 oh now i got it.. i was confused too
Editing mistake it seems
Remember it’s important to stay more hydrated than normal if you’re taking creatine, or else your muscles will cramp up and you’ll have a painful time
Science here seems contradictory. You said 2g per day for 6 months showed no benefit in female swimmers, but later said 0.03g/kg of bw is a sufficient dose to get benefits. Now I’m assuming here but those female swimmers couldn’t have been more than 60kg, which is equivalent to 1.8g of creatine per day. Shouldn’t have they seen benefits?
maybe because swiming is more cardio than high intensity workout ?
I thought the exact same thing
Female swimmers are mostly pretty tall. Not as tall as William Lia Thomas, but toller than the average women.
And very mascular.
Sind muscles are pretty heavy and need way more nutrients than other tissue.
I am not good at guessing heights and weights but a 6" female stimmen surely is more than 60 Kilo.
Hey, Jeremy, nice video! I'm 6 feel tall and I weight 183 pounds... shoud I take 3g or more? Many people say 5 or even 8... Thanks!
For me more than 10g/per day was to many in loading protocol - feeling bad, I was sick
How much u weigh
Wish you are feeling better :) How were your results?
@@christianvegito 74kg/180cm, normally i used to ~3g per day ;)
About the coffee thing, so I just shouldn't drink coffee at the same time I take my creatine right? Can I still drink coffee earlier in the day way before the workout and creatine?
Quit drinking creatine
@@ipoop4359 I realized that it makes no difference as long as you don't drink like three cups of coffee or everyday.
Direct and helpful. Thanks for the video!
This was so helpful. It truly works works. I committed for a whole week and got results.
After your first dose did you experience any diarrhea that same day?
@@quentin6669 yes but I’m pretty sure that is normal
It when away after the second day
Does Creatine increase hair loss?
Yes it's one of the side effects
No
Should I avoid this if my hairline is fading? My widows peak is looking peaky.
Does this mean I have a sensitivity to dht?
I don't care if I lose my hair, but I wouldn't risk a swollen prostate or anything
I mean wouldnt a visit to a doctor be more useful than the youtube comment section?
Also if that is a risk then you should also consider if it is even worth it to even consider taking creatine in your case
@@coolmetin02i agree with you
Personally I’d recommend gradually introducing creatine and not loading bc creatine makes me throw up (even just 5 grams of it) if I haven’t taken it for a while. When I first started taking it, it made me super sick for the first week even though I was only taking about 5 grams a day. I can’t imagine how bad it’d be if I was taking 20g 🥴
Have you tried 3g per day post workout?
I’m taking it for the first time and took 10/15 the first day and about 10 half way into today and feel fine, how does it make you feel??
Interesting, how did you take it? 5g/day was fine for me. Didn't notice any sort of side effect or anything. After about a month I def was bulkier and felt more explosive, but not by a huge amount. Sex with the wife was wild too, but have not researched sexual function effect if any. But I made no other changes to my workout routine which I have been doing for so many years.
@@thembones1895
Did it effect semen viscosity?
@@thalmoragent9344 Hah not sure, would have to ask the wife. Maybe, though I doubt that's directly from creatine. If anything due to the increased T from the more intense workouts from the creatine. So indirectly, maybe.
Awesome thank you for the Info.
I stopped taking creatine because I thought I was having a crazy skin rash from it; lost about 15-20% of the weight I had been lifting