How To Use CREATINE for Muscle Growth (FULL PLAN)
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- Опубликовано: 11 сен 2024
- Discover the BEST WAY to use CREATINE for faster muscle growth. This complete guide will explain the differences between supplements like creatine monohydrate and kre-alkalyn, and it'll show you the best strategies to build muscle with this truly unique supplement. After watching this creatine 101 breakdown video you'll understand how it works, when you should take it, how to use it to see results, and if you're at risk for hair loss.
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Even though I always say that the vast majority of the supplements on the market are unnecessary and practically useless, creatine is one of the very few that have been proven to be beneficial and effective over and over again. For example in a meta-analysis, where creatine as compared to over 250 supplements for muscle growth, It had the most significant impact on increasing muscle mass (2). There’s also enough evidence to suggest that weight lifters that supplement with creatine for three months tend to gain between 2 to 6.5 extra pounds of lean body mass compared to those that train without it. (3)
STUDIES:
(1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective
www.ncbi.nlm.n...
(2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph
www.ncbi.nlm.n...
(3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass
www.usfsa.org/...
(4) "compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."
www.researchga...
(5) "There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM."
www.ncbi.nlm.n...
(6) "hydrochloride and mesylate being 38 and 30 times more soluble, respectively."
www.ncbi.nlm.n...
(7) "a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.""A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day"
bit.ly/2qTBnwp
(8) "consuming creatine immediately post-workout is superior to pre-workout"
bit.ly/2RTKaJP
(9) "There were no differences between pre- and post-exercise creatine"
www.ncbi.nlm.n...
(10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)
bit.ly/2LYcl6z
(11) "Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT"
bit.ly/2PMs4qH
(12) "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated."
www.ncbi.nlm.n...
(13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr
bit.ly/2YNVske
(14) "once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 - 5 grams/day of creatine to maintain elevated muscle stores."
www.creightonp...
(15) Kreider - "it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein." - same result can be achieved by taking 3g's per day for 28 days
www.researchga...
![MISSING: SLIM SHADY [Expanded Mourner’s Edition Trailer]](http://i.ytimg.com/vi/xh8qgHrOO1g/mqdefault.jpg)
I hope you guys enjoy the video! If you would like to review the 15 studies used throughout, they are listed below with direct quotes from each study. Also, one thing I forgot to mention was how long it takes for your body's creatine stores to return back to baseline after you stop using creatine. It actually takes about 30 days. You can find a direct quote about it in number (7) below: "30 days after the cessation of supplementation the concentration was no different from the presupplementation value." Thanks for tuning in!
STUDIES:
(1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective
www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/
(2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph
www.ncbi.nlm.nih.gov/pubmed/12433852
(3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass
www.usfsa.org/content/Creatine.pdf
(4) "compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."
www.researchgate.net/publication/24026305_The_effects_of_creatine_ethyl_ester_supplementation_combined_with_heavy_resistance_training_on_body_composition_muscle_performance_and_serum_and_muscle_creatine_levels
(5) "There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM."
www.ncbi.nlm.nih.gov/pubmed/22971354
(6) "hydrochloride and mesylate being 38 and 30 times more soluble, respectively."
www.ncbi.nlm.nih.gov/pubmed/22432515
(7) "a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.""A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day"
bit.ly/2qTBnwp
(8) "consuming creatine immediately post-workout is superior to pre-workout"
bit.ly/2RTKaJP
(9) "There were no differences between pre- and post-exercise creatine"
www.ncbi.nlm.nih.gov/pubmed/25993883
(10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)
bit.ly/2LYcl6z
(11) "Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT"
bit.ly/2PMs4qH
(12) "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated."
www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049
(13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr
bit.ly/2YNVske
(14) "once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 - 5 grams/day of creatine to maintain elevated muscle stores."
www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf
(15) Kreider - "it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein." - same result can be achieved by taking 3g's per day for 28 days
www.researchgate.net/publication/276254787_Creatine_supplementation_in_exercise_sport_and_medicine
What about water intake ?
Gravity Transformation - Fat Loss Experts man I certainly appreciate this video especially at 55
Hi
I hv some questions to ask
How many gramms of sugar mix with the creatine??
To the point:
How much to take 3:43
When to take creatine 9:07
You're welcome 🙄
Thanks dude. I’ve been scrolling down comments section for like 7 mins 🤦♂️
To be monetized RUclips requires making videos of at least 10
Yy ya y
Nikhil Nischay once you’ve committed to scrolling through the comments for 7 minutes, you might as well have just watched the video.
A hero we need yet not deserve
I gave my dog some creatine and he’s starting to say “lightweight” every time he walks around the house. Any tips?
Nuttin but a peanut
Make him a chocolate protein shake
Bow to him, he's the man of the house now.
Give Masstech now he will start lifting you up
Wait for when you come home and he's got your girl in his favorite position hahaha....done fucked up now! 😂
Make a video on “how to convince your mom that creatine is not a drug”😂😂
Tell her to make u steaks so u can get it naturally or u buy the creatine supplement and take 1.5 grams a day that you would have taken from that beef if u ate it.U giving her a choice.either way u get some creatine.
Its not a drug but you are definitely not a natural if you taken a PE with these results 😆
Pinochet's Helicopter it’s most definitely not one of the best things to put in your body lmfao, red meat can be high in saturated fat which raises cholesterol, finally resulting in an increased chance of heart disease, not to mention the correlation and relationship between red meat and colorectal cancer.
@@Bob-gc2jh nobody cares not everyone is afraid of life like you vegans
So true so true
You fail to stress the importance of hydration while taking creatine.
I drink a few pops a day you're right. Fell dried up and sides hurt. I do drink a lot of water but for me pop has to be near zero. I dropped the creatine. Im getting as good a pump with liver tabs and feel better.
Your supposed to drink about 2 liters of water everyday if you don’t want to get dried
Finally someone who knows what they're talking about. Hemanth Kumar is absolutely right... The reason why you're gaining muscle size is because creatine makes you're muscles absorb more water. Which is why you gain muscle size and weight... A big factor that the maker didn't even mention in the video... And why would anybody take 20gr of creatine in a day? Wtf 😂
@@Blackdeath1992 nope. It increases atp in your muscles that's why you become stronger.
@@ripndip1715 he's right dumbass, it does fill muscles with water
Are we not gonna acknowledge how detailed this video is? Quality is on point.
Yeah it only lacked to explain how much more beneficial for strength, muscle mass, and fat loss DHT is than testosterone. Creatine increases testosterone convertion to DHT considerably.
Also if more testosterone converts to DHT then in proportion less testosterone converts to estrogen. So for men there's plenty of benefits from taking creatine.
Yes because the picture on the beginning is fake.
@@Yalashaska it's a bad thing when testosteron converts to Dht because Dht is not anabolic, Testosteron is anabolic and without any estrogen you can't build muscles because your liver will not convert gh to igf1 and without estrogen you will. Not store water and so you will be flat.
jack the data has been around for 15 + years .
Whoever edited that, deserves a medal and a High paid job in Hollywood
Sure seems to like Hollywood actors alot, anyways.
Really dont see the point in sampling non-saying movie clips like this, for instructional videos.
the editor used free effects templates and threw stock videos and images ontop of it with the occasional actually useful picture of a study and called it a day lol
Editing is particularly terrible. You are confusing fast editing with good editing. Too many cuts. Cutting to pointless things.Just completely thoughtless editing.
Damn you guys are more critical than me 😱😱😱
@@itierney it's sarcasm
My mate snorted a gram of creatine then done a crossword in 2 minutes
Not sure that was creatine
Gnarly Chaplin LMAO!!!!
Sounds like pre workout
u sure that it was creatine?
Sounds like disco pre-workout
I put one tsp of creatine mono in my cats water for a week and it's now a mountain lion.
LMAO
🤣🤣🤣🤣🤣
🤣🤣🤣🤣
Shit🤣🤣
4 hours ago@@fluff9231
1. Use Creatine Monohydrate unless you experience bloating or other digestive issues.
2. Take 20-25 grams a day during your first week of use, then transition to using 3-5 grams a day after that.
3 . Take it in 5 gram increments throughout the day to prevent stomach issues
4. Take the Creatine with protein and carbs the first week
5. Add a little sugar to whatever your taking the creatine with for the first week
6.After the first week you can take the creatine with anything, doesn't matter if its water or food or a protein shake.
7.Take the creatine in close proximity to your workout, not randomly during the day.
8.Taking Creatine will only give a small boost to your results, and it does not replace having a solid workout and diet plan.
Do you need to take a break from using it? Or can you do it every day for as long as you like?
@@hanshenrikbuttner9340 you don’t need to stop using it also the loading phase in the first week is unnecessary
@@leonbaumgartner8288 so is it okay to only take around 10 - 15 grams in loading phase?
Dayum… sounds like my mom, who put me on adhd meds :(
@@kz6484 the loading phase is optional, just consume 5-10 grams of creatine a day and you should be fine but it might take longer.
I appreciate you not putting any music background to this video. Makes it so much easier to focus on the video. Could this be a trend in your videos please?
Glad you said that. Now I know its not just me!! Some other channels I quit. Music is too annoying!!
Did anyone notice how detailed this video is? and who makes this videos is probably a very expensive editor. Hatts of to the makers. 👌👌👌👌
It is on demand of the channel owner. Psychology plays a big role in videos and ads now a days
IMovie is pretty amazing. This could be edited in about two hours by anyone skilled in the program.
I can create this thing in just 30min with sony vegas
@@mistersmith5752 Lmao, You 14s yo can barely even upload a good minecraft video. Stop dreaming.
@@mistersmith5752 i can create this thing in 20 minutes just with my iPhone 2
As a doctor, I can assure you that creatine is safe. You don't only find it in meat, you also produce it. Yes, your body naturally produces creatine. The amount of creatine produced by your body is enough to function properly (the brain uses the most creatine in your body, it helps with your memory problems as well). If you want a more muscular body, you will need to supplement it with creatine in a pack. The most important thing when taking creatine is to stay hydrated. You can also bypass the stomach issues by dividing the creatine into smaller "bites" throughout the day. I usually recommend creatine to elderly people, because it helps prevent muscle mass loss and it helps their brain stay sharp. Both my parents take 3mg of creatine/day for the past 3 years. My only advice (contrary to some experts' beliefs) is not to take a loading dose, just increase it gradually. Start with 1 mg and increase it every week. 1, 2, 3, 4, 5. I don't recommend more than 5, even if you are a large individual, because it can affect your kidneys at some point. P.S: it doesn't matter when you take it and what you are taking it with. It really doesn't matter.
Can I take creatine in my fat loss process .Now I am trying to loss my weight so I am in calorie defect ..
@@sakibahsanshatu8568 Of course. You will retain your weight or lose pounds slower, but you will gain lean muscle mass (and water). So you will have about the same weight, but you will look a lot better :)
How much water should I drink while talking creatine in one day ?
What is your opinion with women taking it? Does it hinder period or fertility? Also, I would like to try it as you say, 1 gram maybe 3 x a week for a few weeks, just because I suffered bad falls and my wrists were injured. I would like to try to see if it reduces inflammation. Needless to say, my bloodwork is all within range and no issues with kidneys. Should I bother? I actually bought 2 oz of creatine and I am very nervous about the hair loss risk.
Ďakujem za radu,konečne mám v tom jasno.
“Working out is an addiction” it couldn’t be any closer to the truth
Can you trade a a drug addiction for a weight lifting addiction? Is it possible? Have have a pretty bad IV drug problem
@James Cooper Definetly man, once you start working out seriously and getting your first results, you’ll be so motivated to continue that you’ll naturally want a healthier lifestyle
Swaggy thank you sir
@@jc704672 i traded skidrow alcoholism for weight training. I couldn't advocate for it any stronger as a way to replace a substance addiction. You take all that negativity that you're trying to self-medicate away with drugs and booze, you take all that in the weight room with you and you let it all out on the weights. And you go and do it the next day again, and again, and again, and before you know it your body and mind are healthier and stronger, and you have to stay sober to keep up the intensity and regularity of the training. You can do it and it happens fast. Good luck
@Austin Batton that’s my brother that passed away..
Im going to be bald as I grow up whether I like it or not. MIGHT AS WELL BE ABSOLUTELY SHREDDED and be bald.
Hilarious 😂🔥
It doesn’t make you bald🙄 but I’m in the same boat
Isn't that a rule? As soon as you start balding you gotta get jacked 😂
@@hornedlobster bro look at the Ronnie Coleman, The Rock, Vin Diesel, Jason statham, and Johnny sins, they’re all ripped. Its standard practice.
@@A.G310 hahaha so true
I am a 35/F who has been lifting since I was 12 and just being female makes it so difficult to build muscle so I work my ass off, not to mention my age at this point. Creatine is SUCH a game changer for me. I've been using it since my late 20s. I do notice bigger muscles and my sets go further, but the best part by far is the recovery time - something that would take 2-3 days normally is one day at best on creatine. I rarely ever get the "sore" feeling even when I blow my muscles out. I cannot recommend it enough.
Did your hair fall out?
dude you could just lift weights n get the same results you don't need any of this stuff
@@sacareapyro6326 ppl want results fast that's the problem.
@@sacareapyro6326 Did you not watch the video?
@@jsbrotha5661 Learn how to spell and read
Man,
Your channel has totally changed how I think about diet and exercises.
It's awesome!!!
I love that it's full of research content and not just some random ideas and thoughts.
I'm getting much healthier now and loving to do workouts.
I added creatine to my supplements about 2 months ago. I take 3g prior workout and 3g post with protein shake. So good. 3 hour workouts without feeling exhausted. Love it!
What about hair loss? Please reply.
@@Vishal-cw5ji I have had no issues with hair loss. I also take a supplement that has saw palmetto which inhibits DHT. I have a lot of hair. If baldness is in your family and if you are a man, I would look into what you can do to reduce DHT and only take creatine in 2 month cycles.
3 hour workouts without exhaustion???? Really ??? Either u have absolutely no clue what your doing or else that both said tren , or deca, and not creatine !!!!
Bottle *
@@pauldawson5395 Workouts include various levels of intensity. I have a lot of energy and a high metabolism. I changed my diet to primarily eating from the Earth. To this day, I still spend a lot of time focusing on my fitness. I am now training for a marathon.
This is probably one of the best videos I’ve seen on this subject. It wasn’t full of bias subjective information, it seemed very to the point without fluff. Also hats off to the editor as that video was Very professionally done.
These edits are on another level
Real fucken talk tho
How can I edit like this
@@kushagrgautam9372 pay some Indian dude.
I am a female over 40. I had a SCI after two back surgeries and various issues. I gained 100pounds a lost most of my muscle mass. I use protein powder with Creatine. Not only does it help with muscle recovery/building it also helps with cognitive function. Some studies have shown it helps with bone muscle and density. I have no desire to look like a body builder but I am going to see if I get back where I was before the injury. Thanks for this vid.
This guy looks like a gta character lol
👲😂😂😂🎮🤺
No he doesnt.
I thought he loses a fight thinking about Friday .. DAMNN D- BOUNE YOU JUST GOT KNOCK THE FUCK OUT 😂🤕
King Steena trust me 😂😂
He doesn't
I'm not gonna take it but imagine trying to explain to your mom that creatine is not steroids!😂
Show mom this video.
It has already been hard to explain protein powder...
Yeah I have had this problem my mum thinks I'm going to turn into the Hulk
Me: Coming home with a pot white powder(creatine)
Mom: 🤔
Me:🙄
Mom: 🧐
Me: 🥺
Mom: 😤
Me:😳
Mom:🤬
Me: 😕
Mom: 😠
Me: 🤕👎
Lol
I bought a weighing scale and creatine , i was weighing my creatine and my mom came in my room she literally called my dad from office bcs she thought i was doing drugs
I kept trying to find a "safe" place to stop watching but he dropped fact after fact that kept me all the way to the end. Great job!
Glad to know it wasn't just me!
Same bruh
Damn brotha spot on! Hilariously accurate.
same. except the ending disengaged my interest. hair loss? yea that ruined it for me.
@@josephrivera4103 hair loss i never seen people lose their hair over cretine lmao
Damn, seeing how well edited this video was I would've believe anything lol. Huge compliment to the editor
Can somebody explain to my wife that this isn't steroids lol.
Sounds like shes the man of the house lol 🤣
@@CL23_ Or maybe she cares about him
@@kunalsakulkar926 nah, she wouldn't if she doesn't let him do what makes him happy when she doesn't even do research herself
@@rhyskooy7454 seriously, if you are so concerned at least do the research and don’t be ignorant about it lol
@@CL23_ right 😂😂😂😂 like nigga if you don’t go get that shit
wow! I used to watch this guys videos on how to loose belly fat ect. Fast forward 5 years later, I'm in the best shape of my life trying to build more muscle! it just hit me how far I've came 😁
probably the most reliable channel for sport workouts and supplements in youtube! good job man!
I like how this video also shows the method (flaws) of some studies, makes the whole thing a lot more legitimate.
Me scared to be that 20-30% non effective 😂
That’s me😓
And me
And me
And me
And me
This guy is a beast the detail in the videos is ridiculous
As a graduate student in physiology, I love the way you take statistics as the factor to give the recommendation on creatine or not.
So in short, take about 5 grams a day everyday no need for cycling and timing in the form of a protein + carb shake
Bro how many months can I take it ?? Or years ???
ias as long as u want to
@@ias7271 if used right you'll notice a difference in as little as two months creatine is definitely the only one supplement you need to use only thing I'll ever use along with pre workout twice three times a week
@@lukedenton483 i never lost hair on my steroid cycle, on creatine it was FALLING off
@@fuzkforyou luckily for me I tried both and never experienced that at the time I was on anavar dianabol test and tren i only used it as a jumpstart into training after I just used creatine just to keep taught so to speak
Great video and commentary. I turn 60 in 2020. This is the year of transformation for me. Thank you for all the great information.
Im buying this man a protein shake since I'm focusing on my fitness currently ! His delivery and information is on point. Thank you
You are by far the best resource for all things fitness!! I respect your knowledge and your approach to explaining things to the viewers!! Keep it up brother!!
In my opinion he doesnt fully undertand the body and He hypes up most of the supplements everybody else uses .. sounds like he is just trying to reach more viewers rather than actually helping others understand . He talks more about creatine than aminos when aminos are the building blocks of the body and creatine only helps push yourself more like and energy drink and is not always safe .
@Anything&everything I mean I just really like that he uses scientific research and studies to explain why he has certain opinions. I like facts and experiments to form a more educated opinion rather than he said she said.
I love the facts and just how detailed this video is
Hi Thx for the video! Very informative! Small correction: i'm a scientist (PhD in chemistry) and the part at 2:40 about micronized creatine is wrong. The molecules of creatine are not broken up in smaller parts (that would not make sense since it would not be creatine anymore). Creatine like many other molecules is in solid form and typically a powder, which is chunks of molecules clumped together in small particles. Creatine is quite insoluble in water. To initiate solubilization, the solvent (water) has to come into contact with the solid clumps and interact with the molecules on the surface of the clumps, which gradually come off and hence go in solution. The higher the surface area the solvent can come in contact with, the better will be the solubilization. Hence to increase the solubility, the clumps are micronized into smaller particles (to increase their surface area/volume ratio). Micronization is a very common physical process used with many slightly insoluble drugs, with the objective to increase their solubility.
That guy from your profile pic just died recently
@@iche9373 who is thta
@@MySteamcracker a French tv entertainer, he has a twin brother
@@iche9373 do you have a name😁
bro, this video is what I needed. I just got the supplement and I had all these questions and this cleared them all. THANK YOU SO MUCH. You’re a saviour 🥂💚
I've had a creatine my best friend bought for me in 2019, yes like 2 years ago, just sitting in my kitchen and I never used it. All my best friend told me was take it before you workout in a juice. I was like bro what does it do? How does it work? How much do I take a day?
He didn't know himself so I just had it sitting there for 2 years until I saw this vid. Now that I'm using it, its insane. I can see the difference immediately in my workouts, I push out more reps and don't get tired when I just drink a Bang. Creatine, like protein supplements, is a 100% must have.
straight to the point:
u can load 6 days with 25 g creatine then take every day 3-5 g.
or
u take since bwgin 3-5 g a day creatine.
effect u get stronger.
time to read about 20 secounds
Un Known lmao thx... wasnt sbt to wsste 12 minutes on him saying some elementary shit
if you go straight to the 3-5g per day for 28 days do you stop after 28 days or just continue taking it?
@@patrickenglish1762 always take it! imagine u have a glass of water and you have to keep it filled up so you have alway enough to drink😀
@@patrickenglish1762 thrust me it helps a lot i take it over many years daily 😀
@@Furious_Gaming_Family is it dangerous like steroids?
Who the hell dislikes such knowledge 😐
Parents and the people who think creatine is steroid
People that aren't willing to put in the work
yuvraj sapkal huh
The second group of guys
Morons
Clear and precise video. The information is easily digestible and to the point. I will take it based on the recommendations given in the studies presented, thanks!💪
Both the information and creatine are easily digestible
What I do .....
On my workout days ..
Idd
5 grams of creatine monohydrate
20 grams of glucose
1 sachet of electrolyte ( without sugar )
4grams of glutamine
10 grams of EAA
1Gram of Taurine
1 litre of water ...
And drink it
Sip by sip ..
Halfway through the workout till my workout is over ...
The pump is awesome
The workout is without fatigue
I work out alternate days ..
Only if I am recovered from previous workout ....
Chest front delts triceps
Back posterior delts biceps ..
Legs n laterals delts ...
20-25 grams a days a bit to much, good luck with kidney stones
That's why you are supposed to drink alot of water while taking creatine 👍🏿
@@heatherbrowne2597 yea but its recommend to tale 5g every day not 20+ lol.
@Delano Ferrer yea i would always go slow on every kind of supplement , vitamins, or whey or creatine etc.
i personally take only vitamins and whey protein. i consider taking creatine but i dont think i really need it. i dont want to build that muc hmore muscle mass, more like define it and so on.
even if it can increase growth by 5-15% or something like that and keep the muscle mass better. i get my results anyways , dont need to speed things up at the moment :D maybe if im desperated and i dont get any further with my fitness plans and i want a next level physique, then i will order some creatine. or just for 3-6 months for testing and the deciding if there is any reasonable result visible.
Creative is different for everybody. For me it gave me horrendous cramps and messed up my kidneys... but doesn’t happen to everyone in my opinion STAY AWAY FROM IT. But if you love the gains as much as I do than drink a gallon a day if will keep your kidneys cleaner and it will reduce health risks. Be careful Kids
Gonna go 20 grams for 6 days then shift to 3 grams daily
Wow. I just learned more in this 12 minute video than I did in 12 years of school, great work!
Respect for being so unbiased and factual. Properly earned a subscribe there
Well let's just say that your editor is a man of culture
That was very well researched and very well presented. Thank you for that and all your hard work on it.
I've used cmh for years. Tried a couple of the expensive versions but never noticed any difference, apart from cmh does give me wind.
But as a vegetarian/vegan my gas smells sweet like roses, so it's not a big issue.
As someone who trains and teaches high intensity martial arts, I'll say that taking cmh an hour before a big 2 hour session get best me a noticeable boost and really helps to keep latic acid in my muscles under control.
Creatine is by far the best vfm suppliment for any althete irrespective of disipline.
As for when and how, just put 3-5g in a "short" coffee before you go training, you'll work harder and hurt less.
Loading works, but you only really so it the once then simply 3-5gm per day.
1:28 - That dude not rounding the scoop almost made me lose my god damn mind.
What is wrong with u?
@@user-ly1ml6ue9n ocd
Yeah, you gotta do the old tilt and shake so you get a leveled off amount. Lol
Need to use a mini icing spatula
Lmaooo
Loving the fact you utilise evidence based practice in your videos. Saves my trolling through it myself, well done 👏👏
I been taking creatine for 3 months, it’s so effective. I can see noticeable gains and have no stomach issues.
And your hair?
How about your hair?
How is your hair?
Same but been using it for 7 years now and my hair is perfect haven’t loss one bit
So which creatine is the best one to get?
The video editing and quality couldn’t be better, and the details explained were extremely helpful, thanks alot 🙏🏻
@4:50 hey Vegeta i already told you dont eat too much, now suffer from stomach pain!!!🤣🤣🤣🤣
BWHAHAHA CLOWN !! KEEP ON LAUGHING.
U guys rock
but goku eat more than vegeta
WOW! I came to this video because of my Kidneys. I do not nor have ever taken creatine. A routine blood test showed dangerously high creatine blood levels, leading to kidney disease. Two years & 8 blood tests, ultrasound of kidney & urinalysis with the same results. The kidney specialist told me stop weight lifting for a few days, this did not change the negative results. By a stroke of luck I researched this myself and stopped all exercise & weight lifting for Two Weeks, then took another blood & urine test.
Good God, the Kidney Specialist was amazed. "What did you do? These results are normal, your kidney function is perfect?"
I Naturally produce high levels of creatine when weight lifting!
Man, you are super and I love how you are detailed and damn you are answering all my concerns and is like you are talking to my mind... respect for the hard work.
you deserve more suscribers.. and your motion designer deserves a raise
Am i the only one who's okay with being the second pic of the thumbnail. I wanna get bulk but I don't wanna look like a balloon.
U ain’t gonna get too big u cleary never worked ou if u think it’s that easy to get “too big”
I just started taking creatine about 2 weeks ago and I didn't know that it would give me extra energy. 😂 i was like woah when I thought I was done with my work out but was able to do 5 extra reps
We need morevideos like this 💪
Extremely informative and helpful video! Thanks again! Keep up the great work and awesome videos. 💪🏻
You forgot to mention the rugby player study had the highest DHT levels with a high-dose loading phase. After that loading phase the DHT levels dropped drastically
I notice how my focus and sub mind is at rest looking at your vids. Theres no background noise! 🎉❤
this video is so good , every question that apeared in my mind were answered right away, great job!
Everything was so well explained like always, I appreciate this video Max, I've always thought about taking creatine but knew nothing about it
My girlfriend says it's not good for me..lol..I just think all my muscles make her insecure
Lmao
Facts
😁💯
Its not good for u but yea,I got kinda big in 2019 and my gf was pissed and complaining because when we got close only thing that was touching her was my chest.
@@bigstef9134 shrimp Alfredo
I used to get exhausted easily but after I started taking creatine i can work whole day long now. 👍
The editing on this is insane...new sub!
Am a vegetarian and take 3gm creatine monohydrate for the 1st time in my life & it worked for me after 2nd dose.
I mean lifting more weight...
Is it good?
I was exactly waiting for this video
Finally found someone to explain everything perfectly n what I needed to know Ty very much
The edits on this video made me feel like I was on lsd and I never done drugs in whole life.
5g a day, any time.
* rolls credits *
watch the video? you are wrong...
more to it.
your wrong lmao
@@businessblueprint3646 He is totally right though
Alen Vidović 8:02
i myself supplement Creating Mono 5g everyday for 5 days a week and two days off just so my kidneys have a break and i takem after training. sometimes with food sometimes without.
Lol , I thought I'm the only one does that, but I mix my Creatine with water and take it while working out
I just started using creative and it’s my third day. Day 1 I mixed it in water; it was good but I didn’t rlly feel any significant effects and it made my stomach feel like shit. Day 2 I mixed it with my pre workout. I could lift 5-15 more pounds and I felt great! I’m definitely doing this for the rest of summer.
I just want to let you know that mixing it with your pre-workout did not cause the increase in your lift. It takes time for your muscles to absorb the creatine within the first few days, and it’s not a supplement that acts right after use. It’s something that will come over time.
I’n order to get it working faster, you can do what is called a loading phase. Take 20mg of creatine for 5 days and then go back to 3-5 mg a day after that and you’re good. Some people say the loading phases is useless.
Either way, give creatine some time to really notice a difference and good luck on your fitness journey! 👍🏻
@@kl6048 This is pretty late but it probably was the cause of his
lift increase. since he was just beginning to use it, he probably had a placebo effect which many people experience when they first begin using creatine. And the loading phase isn't useless, it's a strategy to saturate your muscles faster. It does get useless after a period of time though depending on how much you're taking during your loading phase
@@jp-zp3ds yup, completely agree with you man! Thankfully, the loading phase worked for me.
Placebo really kicked in
Mix it with your morning coffee, helps dissolve it
Great job your editing your videos, it takes a lot of time to edit videos like this, thank you
I seriously just started creatine last week, best day to upload! Love
Did you see any results?
reeshal kumar in a week? No
Emree Pulissen I have it literally sitting in my cabinet because I bought it but I I didn’t really know when and how to use it lol
@@reeshalkumar7758 he said last week not last month
@@stackingmoney4623 hey bro, I'm not blind. It's just that I haven't even used creatine yet. I have used protein powders, bcaa but not creatine. That's why I'm asking him
This video was super helpful and answered all of my questions. Thank you!
Thanks for the review, I am 54, workout 5 days/week since I was 14, and have been taking Creatine mono (Klean) for the past 9 months and often wonder if it is just safe to keep taking endlessly. I have to say that I have felt really good, made several break-throughs in the gym and better stamina. No issues with hair loss! Did gain about 4 pounds but I am lean. Thanks for the reassurance on daily-long term safety concerns.
Thank you for the facts im really wanting to take protein but my parents are against it so im going to show them this video so maybe they will change their minds so THANK YOU.
I’m also against protein... But I take it I agree u should get all protein from food but if that’s not possible then yeah a protein shake will be good
@@dfkdiek518 protein shakes are food.
D fkdiek I believe protein from just food isn’t enough I didn’t have good muscle growth before taking protein powder.
Water or “wooder” can’t take out the Philly in someone
Mr Fleming was deadass boutta say Ik exactly where he was raise
Wader here in strong island
Must be why he spelled hormone as harmone
@@tristanlancaster4392 Wudr lmao I knew he was from philly too
Wood?
I was all in on this, until the end.. lol Well, back to the drawing board 🤷♂️
Baldness? i’m ready to be bald if backed up with a body like Kratos.
hi, I have a question, what about taking creatine when you're working out? I'm taking creatine Krush and I put 2 scoops in a gallon of water and workout while I'm drinking it
The second group of guys
That sounds painful. I usually take it after a workout, I think I read somewhere that it’s the best time to take it. You definitely want creatine in your system before you workout, I don’t think it does anything to take some during one
Ok
There are some sideffects. And in most cases will upset your stomach and make you feel bloated, true. There are still some chemicals added to the product. In the old days gyms were advertising creatine for delay the tiredness of working out.
@@fabrix7907 it doesn’t do anything I take 20g per day and there’s no side effects
9:15 Siddarth malhotra entry 👍🏻
Take 3 grams per day the most simple creatine, that's it
It stands to reason that once the body becomes saturated with creatine that it's less important when creatine is consumed (before/after workout) - so long as saturation of creatine is maintained daily. Once maximized, consistency maintenance will ensure that creatine levels are kept topped-up.
Thanks for the vid!
Only good results I’ve had with it was when I first used it and that was plain old monohydrate, front loaded for a week , mixed with glucose powder. I was already training and eating properly but had plateaued. Added the creatine and saw dramatic results.
I remember reading (years ago) that creatine helped to mitigate brain damage to athletes/football players when the brain is traumatized--- I'm 62, and strokes run in my family---so (along w/ losing weight, meditating, developing better sleep habits, exercising and so on) I take creatine (along w/ Rutin) as precautionary measure--- I'm probably off base w/ this... any insights would be appreciated. Thank you for the video.
1:30 Did he just get the scoop wet? You have no idea how triggered this makes me.
Lol man, all this info and you're over here getting triggered over nonsense 🤦🏼♂️
@@Notmyname64 Information is useless when it turns into a sand castle in a couple of days.
Lol! I feel your pain
Blood, Sweat, and Beers LMAOOOOOOOOO
Creatine doesn’t dissolve in water so i doesn’t matter lol
Great video.great explanation.i take mine 30 minutes before. I didnt load mine,I just take 5 per day.after a few weeks I could tell the difference while working out,and after i am able to recover faster,so im able to add more sets and more weight to my workouts. It is the only supplement I take
I started putting creatine in mummys morning cup of tea years ago, i love my women very very strong
That was great cheers.
I 1st tried Creatine Monohydrate over 22 years ago and it was hugely everdent that it increased strength straight up....there are a few other benefits he didn't mention like faster recovery time.
Love these videos! They have some of the best and most honest explanations of anything that is fitness related!
I'm in my 6th decade of life and I used to workout a lot more when I was younger. I do plan on getting back into the gym (my basement gym) and these videos are definitely a motivator.
One thing... when I was working out a lot, I supplemented with creatine, a lot. I had my absolute best gains when I did. Also, I am the only male in my family who did workout and the only male who used creatine regularly and the only male with a full head of hair at 60. For real! Thanks for taking the time to share your knowledge!
Thank you so much for this video it was very educational to me and you did answer all my questions I had , I hope you continue making more educational videos like this one .God bless you
I need this type of information.thank you so much sir.
“Wuhter” 😂😂
Ya bruh, I thought it was a ChrisFixIt video for a second 😂
lol
The presentation was conducted extremely well, I appreciate all the effort!
I've tried monohydrate and Hcl and there is day and night difference. HCL needs no loading phase pretty much works immediately and gave me no water retention, bloating and upset stomach. HCL>monohydrate. Hcl is far superior than monohydrate.