Sports Nutritionist Explains Best Creatine To Take & How
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- Опубликовано: 11 июл 2024
- In this video, James Grage, your supplement industry insider with a 25-year career in sports supplements, discusses the ins and outs of creatine usage. He dives deep into various types of creatine, including creatine monohydrate and creatine hydrochloride.
If you're wondering "what creatine should I buy?" or "which creatine is best?", this video will be of great help. James explains why creatine monohydrate is the tried and true version. It has over 1000+ published papers supporting its safety and efficacy. Despite the introduction of numerous forms of creatine, none have proven more effective than good old fashioned creatine monohydrate.
Ever asked yourself, "do I have to load creatine?" James provides an in-depth answer, discussing the traditional approach to creatine loading. He explains how to maximize creatine stores fastest by taking 20 to 25g of creatine a day. He also offers an alternate method, taking 3 to 5g a day over the period of 28 days.
If the question "what creatine should I take" has ever popped up in your mind, James provides an insightful answer. He recommends sticking to a powder form of creatine, especially the ones that are micronized for better solubility and absorption. He personally prefers brands that use the German form of creatine, Creapure and CreaVitalis
For more videos on taking creatine supplements, check out this playlist Link, which covers topics such as Best Creatine to Take, and side of taking Creatine, such as hair loss, acne, water retention and kidney damage
• Supplement Industry In...
Chapters:
00:00 - 00:15: Creatine Supplements
00:15 - 00:41: Myths and Bad Information on Creatine
00:41 - 00:50: Creatine Science
00:50 - 01:24: What Kind of Creatine to Use:
01:24 - 01:55: Creatine HCL and other forms of Creatine vs Monohydrate
01:55 - 02:27: Creatine Powder vs. Liquid
02:27 - 02:45: Micronized Creatine for Better Solubility
02:45 - 03:39: German-Made Creatine: Creapure and CreaVitalis
03:39 - 04:07: Contaminants in Creatine
04:07 - 05:01: How to Take Creatine: The Creatine Loading Phase
05:01 - 05:38: Do I Need to Load Creatine
05:38 - 06:53: How Much Creatine Should I Take - Calculations
06:53 - 07:33: Creatine for Women, Teenagers, and the Aging Population
07:33 - 08:07: Is Creatine Safe?
08:07 - 08:22: Benefits of Creatine
Forms of Creatine Marketed
1. Creatine Monohydrate - The most widely researched and commonly used form of creatine.
2. Creatine Hydrochloride (HCL) - Known for its better solubility in water and potentially lower dosage requirements.
3. Creatine Ethyl Ester - Marketed as having better absorption rates and a longer half-life in the body than creatine monohydrate.
4. Micronized Creatine - Creatine monohydrate that has been micronized to improve water solubility.
5. Buffered Creatine (Kre-Alkalyn) - Creatine monohydrate that’s been chemically modified to increase its pH, touted as having fewer side effects.
6. Creatine Malate - Creatine bound with malic acid, intended to enhance ATP production.
7. Creatine Citrate - Creatine bound with citric acid, which is supposed to enhance its solubility.
8. Creatine Phosphate - Creatine bonded with a phosphate group, believed to aid in the conversion of ADP to ATP.
9. Creatine Pyruvate - Combines creatine and pyruvic acid, purported to enhance endurance and overall performance.
10. Liquid Creatine - A pre-dissolved form of creatine that is ready to drink, though it may not be as stable as other forms.
11. Creatine Magnesium Chelate - Creatine bonded to magnesium, supposed to help with ATP synthesis and reduce bloating.
12. Effervescent Creatine - Creatine combined with a bubbling agent, thought to increase solubility and absorption.
13. Creatine Anhydrous - Creatine with the water molecule removed, providing a slightly more concentrated creatine.
14. Creatine Serum - A liquid form of creatine that claims to require no loading phase and to be free from side effects like bloating.
15. Creatine Nitrate - Creatine combined with a nitrate group, which may enhance blood flow and oxygen delivery.
16. Creatine AKG (Alpha-Ketoglutarate) - Designed to improve creatine uptake using a molecule that plays a role in the Krebs cycle.
17. Creatine Hydroxy Methylbutyrate (HMB) - A combination of creatine with HMB, which may help increase strength and reduce muscle breakdown.
18. Creatine Gluconate - Creatine bonded to glucose, aimed at enhancing creatine’s entry into muscle cells via glucose pathways.
19. Creatine Orotate - Combines creatine with orotic acid, which may aid in ATP production and cellular function.
Always consult with a qualified healthcare professional or physician before starting any new workout, nutrition, or supplement regimen, especially if you have pre-existing health conditions or are taking medication. The views expressed in this video are based on current research and should not be taken as a substitute for professional medical advice.
Been considering incorporating creatine into my new workout routine. This video helped insofar as highlighting the bs on social media and getting straight to the point. Thanks man.
Thank you for your feed back! Keeping going brother, God Bless you and your Family
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LOVE THIS VIDEO. Thanks James.
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Hey James! Again, thanks for great material :)
Unrelated to your supplements and nutrition topic - would you mind making a video on proper posing sometimes? I am struggling to find good, quality information on it, and while I started doing it after workouts - I always feel like I'm winging it rather than doing the right thing.
Whoa!! This video really helped me a lot! Sometimes in life, ya just need to know that when you share information, people who are looking for it really benefit from your effort, great job and Salute!!
I truly appreciate that. Feedback like that is what keeps me doing content
Thank you so much this is very helpful !!!
Glad it was helpful!
I learned a lot from this video. I just switched my Amazon subscription to the Creapure version. Thanks James!
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thank you for the information.
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Thank you 🙏🙏 great video. Very educational
👊🙏 Thanks my friend
The man the myth the legend. Another great video bro
Thanks brother! 👊
New subscriber thanks man 💪🏽
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Thank you for all the info!! I’ve just ordered “PVL Creapure Creatine - 100% Pure German Creatine monohydrate Powder - 48 Servings - 240 g” the same one you showed us on the video!! Thank you once again!! I’ve been working out lately without taking anything.. Now within my next 90 days.. Looking forward to see the difference..
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Fantastic video James to better inform the public about this knowledge. Currently taking BPN’s version of Creapure. Would you recommend PVL or Muscle Feast brand in terms of quality and tested product?
Thanks my friend. I personally like brands that use higher quality ingredients and also take the extra step of having their products tested. PVL is a Canadian brand that has been around a long time and takes the extra steps to make a good quality product, including having it Informed Choice certified. I know the guys at Informed Choice and they take their testing very seriously.
Great content, new subscriber.
👊🙏 I appreciate it
My exerience says Creapure compared to other types - it works best and most important - no stomach discomfort and no kidney pain. And no load needed.
I can confirm it
Great Information. I always thought it was 5 grams of creatine daily , but now with the conversion table , I know I need more.
After the initial loading phase, 5-7g is probably adequate depending on your total weight
@@JamesGrage So currently I’m at sitting at 184 so I think it would be sufficient to up the milligrams. I’ve been only taking 5 grams daily
Hey James , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
It's the calculation for loading, and is it lean body mass?
Can you do a video on inflammation I'm told some information is actually good and part of the muscle healing process but then there's supplements we take like vitamin D3 K2 MK4 turmeric fish oil ibuprofen when is too much of a good thing too much I know you've recovered from your workouts but also a major auto accident interested in your thoughts
Please do a "bullshit or not" video discussing which supplements actually work and which do not.
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I have been taking the sun warrior vegan creatine, not as strong as the other brand but I like it, no side affects!!!
If you like the brand then there’s definitely nothing wrong sticking to what works for you.
With that said, I do think SunWarrior is a bit disingenuous with their marketing. Their brand ethos is being “plant based with nothing synthetic”. With that said, there are no plant-based forms of creatine. They are all synthesized. They also have a video on their Amazon listing that says that some creatine supplements are made from animal sources. To my knowledge almost 100% of the products on the market are made synthetically and not from animals or animal products. Yes, creatine is naturally found in meat and fish, which is why it’s very beneficial for Vegans to take a creatine supplement. So, I’m not saying they don’t make a good product - I just don’t like their approach.
Thank you for this video!what is your thoughts on Nutro - Bio ATP CREATINE?
I think NutraBio is a trustworthy brand from what I’ve seen through the years. The owner seems to put care into making a quality product. With that said, I’m personally not a fan of creatine magnapower (magnesium creatine chelate) or the PharmaPure brand of creatine monohydrate. That’s a company out of California that sources their creatine from overseas. If you don’t see the CreaPure or Creavitalis logo then it’s likely coming from China.
At the end of the day, personally I’d rather save my money and get a plain creatine monohydrate that’s either CreaPure or Creavitalis.
Great info as always. Do you only take for 28 days and stop?
🙏 After 28 days continue a maintenance dose of 3-5g/day
Thanks for the straightforward advice. Have been trying creatine but have been having stomach issues. I understand kre alkalyn creatine is pH balanced and therefore may be more digestible. Is it as effective and does anyone have a brand recommendation as its expensive.
There was a study published in 2012 directly comparing Kre-Alkalyn to Monohydrate showing that it did not promote greater changes in muscle creatine stores.
The pitch for kre-alkalyn is that less of the creatine is converted to creatinine with the changes in PH (below 2.5 or above 12.1). The reality is gastric acids in the stomach are about 1.5 -2 and so less than 1% of creatine monohydrate converts to creatinine.
Amazing info! Quick question- does creatine need to be taken forever once muscle building effect is achieved? or does the effect disappear once supplementation is stopped?
Great question! So it’s easiest to think of the muscle building benefits of creatine in a few different ways - one is fueling harder workouts which will help build lasting muscle - the next part is going to be the increased intracellular hydration (swelling of the muscle), which can be a potential anabolic trigger, also resulting in lasting muscle - BUT the actual increased cellular hydration and associated increase in muscle size typically only lasts when maximizing creatine stores through supplementation.
I’m new to working out. Been doing lots of cardio and recently started weight training. I wanna lose about 30-40 pounds, I weigh 220. I’m 28/m. Is there one you would recommend to me?
James, thoughts on putting creatine into hot liquids as opposed to cold liquids? Thanks for taking the time to do these videos. Been following you for quite a number of years now……….Bill.
As long as you are drinking it right away (not storing it for days) then you won’t have any issues with it degrading to creatinine. The increased temperature can actually help with solubility of creatine. There were few studies that used tea for administering creatine (roughly 140 degrees).
@@JamesGragethanks for the reply, much appreciated.
@jamesgrage is the PVL creapure you showed micronized? I didn’t see it anywhere on the bottle
Hey my friend. Yes it is.
@@JamesGrage cool thanks. I’ve been taking EFX kre alkalyn for about 4 months and I don’t really know if it’s been effective. I was turned off of mono from several people so never tried it. I already have GI issues and didn’t want to deal with that. This video helped and I ordered a bottle to start trying
Which time frame would you recommend cycling creatine?some say a weeks rest, some say a month?
The good news is you don’t ever have to cycle on and off of creatine. People who suggest that are misinformed. You can take it 365 for the rest of your life. Think of it as more of a “natural nutrient” than a supplement.
Sir which one should I buy as-is-it creatine or muscleblaze
I don't have any personal experience with either brand, as they are both based out of India, so it's hard to say. I would look to see what kind of quality testing (3rd party) they are doing to ensure you're getting the best possible product
Hi James I was wondering if I can use 5 g of creatine a day everyday! I bought the pvl German creatine! Thank you 🙏
🙌 Yes, you can use it everyday
Thank you 😊
Do you recommend taking creatine everyday, even on rest days? I’ve heard conflicting ideas as to whether you should only take it on workout days or not.
I’ve personally always taken it everyday, and there is no risk of doing so. Think of Creatine as more of a “nutrient” than a supplement.
❤❤❤❤ love the science love your knowledge, but can I ask you a favor? Can you do a video on AshwGonda if I spelt that right
❤❤❤❤❤ thank you for your time
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Quick question. You mentioned that it’s .3 grams of creatine per kilogram of body weight.
So if I weigh 170 pounds I’m looking at 23g of creatine per day?
Is that just for the loading phase or are you saying that what’s needed daily?
That’s just for the loading phase. So you fall right in that range of 20-25g/day that’s typical. After 5-7 days you can switch to a maintenance dose of 5-7g/day
Can you take creatine and BCAA at the same time? New sub👌
Yes you can, but I'm not a big fan of BCAAs anymore. In 2009 they were hyped up but since then the latest science points to EAAs
@@JamesGrage Thanks Chief, any specific brand recommended?
I tried Creapure and it didn't do much to me. The one Creatine I felt that actually put some strength and size to me was that one that supposed to dissolve clear in your glass ? Black and yellow package, forget the name ? But I then tried Bulk Supplements brand and I thought it worked well and not bloating me.
Concrete creatine HCL
Do you have a break after the 28 on 3-5grams ?
From there you continue on with the same dose. Some research says you can get away with as little as 2g/day after loading but I personally stick to the 3-5
What’s the most reputable brand of creatine mono hydrate? Is PVL good?
PVL is one brand. I like that they use both creapure and also have their products tested through Informed Sport. If you go to CreaPure’s website I believe they list all the brands that use that form of monohydrate
Obrigado 🙏🏻
If you divide the 5gm into 3 parts (5 ÷ 3) and take it at different times in the day, this will avoid water rerention and the other symptoms.
Finally in layman terms that a caveman like me understands.
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I've been taking Kre-Alkalyn by EFX for years without any issues.
Like the old saying goes, if it's not broken then don't try and fix it. With that said, if you ever do decide to change brands you don't need to take a "buffered creatine". Studies have shown that it doesn't help absorption any better than plain creatine monohydrate.
Have you experienced any hairloss using creatine?
I've personally been taking creatine since 1993 with zero issue. I also did a video on the topic that's in this same video series
What about creatine capsules?
The only reason I personally never took creatine capsules is because I had to take so many to get 5g+ per day
powder more effective and most safest studied
Con someone give a creatine-creapure recommendation🤙
Maybe 3-5 different
If you go to "shop" on the Creapure site they list all the brands that use this form. Even though I've been in the supplement game 25 years I honestly don't recognize most of the brands. It seems like there are new ones popping up every day. With that said, here's 5 brands that have been around awhile and have a good reputation:
Dymatize
MTS
SteelFit
Ascent
BPN
For those of you that hate the whiteboard, TOUGH SHIT!
Yeah that slipped out
I got so bloated on creatine mono ,took 3g a day
Put it in hot water let it cool and take it with food that has creatine in it
Can you see any balls shrinkage ? I heard it happen anyway no matter if you take hcg - clomid or no , after 6months - 1 year trt everyone see ball shrinkage , that is what i heard , what about semen volume ? Is it less and less ? How to protect no ball shrinkage ? Gonadorelin ? Enclomiphine ? I heard it will happen anyway , i dont want to shoting air
Kindey killer
What is the thing that some Doctors dont like you to take Creatine, because according to Doctors say it will mess up your kidneys ???? Is this true ???
If you have a chance, check out the video in this same series that addresses this question specifically.
@@JamesGrage Thanks James, I found the video and was very informative !!! You mentioned in the video when the claim came up that the person already had kidney issues, did they happen to mention from that point the person kept using Creatine Sups and did it affect his kidneys in a bad way or Good Way ??? Im 70 years old and lifting now for a couple of years regularly, I had a recent UA and my doctor said I was pissing out to much protein, Would Creatine affect this at all, I cant get a straight answer from my doctor ???
@@davestran so I don’t believe that particular study noted whether the subject continued or discontinued the use of creatine.