Should you do a creatine loading phase? - with Taylor Empey
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- Опубликовано: 4 окт 2024
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ironalliesfitne... Click here to schedule your 1 week free trial (no strings attached): calendly.com/i... We've been getting a lot of questions from you about whether or not you should supplement with Creatine Monohydrate, and if you should do a "loading phase" or not. If you're curious about the answers to those questions, watch this video :)
This is the most,To the point, video ive ever seen on anything creatinr
Thank you so much! :) glad you liked it!
I don't understand the over complication, when you buy creatine you should maybe go two scoops for a couple days maybe twice a day for the first three days. After that just one scoop a day with a few meats and dairy for your natural supply. It's much better to have a couple grams and get steady gains than to load up and hurt your overall comfortability during performance
Thank you for actually getting to the point with this.
There is an actual study written by professionals and loading phase is real. This was not performed by your gym bros. These are controlled studies over 1 momth with 32 trainees 16 on CR and 16 placebo. The Cr group experienced a significant increase in muscle Cr concentration, body mass, and TBW. The P group experienced a small but significant increase in TBW.
thanks for getting straight to the point. Good info.
You're welcome! glad I could help! :)
German creatine creapure is the gold standard when it comes to purity. Other creatines that do not have the creapure label on it are made in China, which would be considered low quality. Would you buy a German car or a Chinese car? So My question is that let's say If I order a micronized creatine from a top brand company that does NOT have a creapure label on it, do you believe that it would be considered a very low quality creatine to put into my body because it was made in China having possible toxicities in it? Thank you
Let me explain :
Créatine works only after few weeks because you need to get your stock saturated and it takes time, loading phase help saving couple week to reach that state , do you have to do loading phase ? No but it will take roughly couple weeks more to reach that state after that it doesn’t matter just keep 5gr per day. You welcome
Thank you very much. helpful information.
You're welcome! thank you for the comment! glad it helped!
Thanks brother.
Thank you for this!!!!
Thank you for this video 🙏🏻🙌🏻
You're welcome!
Thanks for the info.
you're welcome!
Thank you so much
you're very welcome!
How much do you weight? Trying to see if 5g is enough for me at 6’5” 210lbs.
When is the best time to take creatine? I would imagine it would not really matter as you are working off of creatine stores but I thought I would ask. Thanks for the video, very helpful.
Great question. it depends on who you talk to. some people recommend pre, some recommend immediately post, and some recommend before bed. Honestly, I find that for me personally it doesn't matter as long as you take it consistently, your body will metabolize it and have it ready eventually. I personally take 5g pre workout with a little juice which helps with faster absorption and I notice a difference. I think the important thing is that you just take it consistently every day.
@@IronAlliesFitness I am Keto, so I am trying to figure the in's and out's of supplementing in ketosis.
@@Tinellisd I'm happy to help. can you be more specific with your question? what questions do you have about supplements and ketosis? or keto diet?
@@Tinellisd Taking creatine won't disrupt the benefits of being in ketosis, and even if it does, it would be for a very brief time given that 5g of creatine is only 20 calories and will probably have a very minimal effect on your blood sugar levels if at all.
if you still want to figure that out, i suggest you to take it in the morning at your breakfast time, at that time you're enzyme is in condition most highly strong and sensitive and it will digest and process more effectively
I’m looking to start taking creatine monohydrate, but I don’t know a trustworthy place to buy it from safely, do you have any suggestions?
thank you sir so imma skip out and just take 5 grams a day
you're welcome! :)
Thanks for the video!! So I started taking it but sometimes i miss a day or two of taking it… will that deplete fully the creatine stores?
Good question. I would set yourself up so that you average 5g per day. so if you miss a day or two then yes, in that case you could load up on other days. just balance it out so your average daily intake is 5g
Just bought pure creatine mono hydrate by USN. Should i take the 5 grams even on the days I dont workout ?
Yes.
@@IronAlliesFitness thanks mate 👍
@@damienpiat8275 You're welcome!
Hey sir i have a question:- i didnt feel any problem in my kidney but when i did sonography in past i came to know that my left kidney is 7mm smaller than right one and its from birth i asked my doctor that is it okhay? And he said you are absolutely fine bcoz its from birth. And many people have uneven kidney. So is it okhay if i take creatine sir?
Check with your doc
I noticed you said creatine monohydrate is the best form of creatine but I have heard that creapure is purer. What do you think? Also I am 6”3 and 165 how many mg would you recommend a day?
Hi Raul! the research shows that 5g per day is what is most effective (not necessarily body type or weight/height specific and not requiring a loading phase - this is just a ploy from supplement companies to get you to run out of product faster so you have to buy more sooner. 5g per day is just as effective). You may hear some others recommend more than 5g per day (possibly 8-10g/day). haven't seen as much research on this, but not saying it doesn't exist. The only thing you need to be careful of is if you have a PRE-EXISTING kidney condition that causes your kidneys to not function as well. If you are a normally healthy person, with normally functioning kidneys you can have more than 5g of creatine per day... it's just not necessary to get results. Hope that helps!
when do you take your 5g of creatine?
Hi Taylor. Same amount for women?
to my knowledge yes. as long as your kidneys are normal functioning you should be fine :)
How long do u stay on creatine for before cycle off of it?
You don’t need to cycle off of it, it doesn’t have long term effects for long term use
@@TheBryanpark1 your body builds a tolerance that is why i do and works better for me for developing muscle growth and strength. I stay on about 8 to 12 weeks than i go off about 6 weeks.
@@gregorywilliams3533 This has to be satire. It's not a stimulant or a drug. Your body doesn't build a "tolerance" to creatine and it's not taken in cycles like steroids are.
This man is gorgeous.
Haha! thank you!
What about creatine hcl?
Can you do Loading phase if your a beginner??
A loading phase isn't necessary to reap the benefits of using creatine. clinical dosing recommends typically 5g per day. How old are you?
Is micronized creatine okay or good
Yes micronized is fine. I prefer powders over pills
@@TheTaylorEmpeyShow thanks, yeah, powder is what I have
@@BxRell you're welcome!
I weight 100 pounds how many grams of creatine should I take
If your goal is to gain weight (which at that weight for health reasons alone it should be), you should focus more on your total calorie intake and total protein intake before focusing on creatine. However, taking 5g of creatine per day will be suficient to increase your strength in workouts which will help you lift more weight which will break down more muscle which will lead to muscle growth if you eat enough calories (this varies per person), enough protein (0.8-1.2g x your body weight in lbs - per day), and get enough rest every night (8hours).
How old ru bro
If ur younger 15 I recommend you not to try creatine
@@JuanGonZalEz-gp7hl why is that?
Can i do it at the age of 14?
Hey man, good question. Okay so here's the thing. you have to ask yourself if you are truly doing every single thing you can to increase muscle, strength, and power through your workout program, recovery, AND nutritional intake FIRST before implementing any supplements. If you have anything you know you could do better in those areas, focusing on that first will give you way more results than ANY supplement. So focus on that first. 2) If you've got a solid workout program, your recovery, sleep, and stress management is great, and your meal plan is flawless, then you can consider creatine or other supplements HOWEVER, there is one caveat. Research does show that teenagers going through puberty and growth spurts do have a higher predisposition to injury when using creatine because your body is changing so rapidly that adding a power and strength increasing supplement will make you more likely to get injured during sports or weight lifting. Also, you should consult with your Dr first to make sure you don't have any pre-existing kidney or liver issues. Creatine is generally safe and effective for adult bodies with no kidney or liver issues, but there are condraindatcations for youth/teenagers and those with pre-exisitng kidney or liver issues. Honestly man, if you are 14 here is what I recommend. Lift weights 3-6x per week, don't train to failure except on your very last set, focus on MASTERING your form first vs throwing up more weight every time, focus primarily on compound exercises (multi muscle/joint exercises - squats, deadlifts, bench press, overhead press, rows, pullups, pushups, etc. - with PERFECT FORM before weight going up), get 8-9 hours of sleep per night, keep stress low, eat 1.2g of protein x your goal body weight per day (no more is necessary - supported by research), and eat 200-300 calories more per day than you burn ( I recommend a fitbit or apple watch to track this). ALL of that will get you better and faster results that taking creatine. So do all of that first, then once that is all dialed in you can start taking 5g of creating per day after you talk to your Dr. :)
@@IronAlliesFitness I am also 14. I workout 3 times per week and eat a decent amount of cal. If i would drink enough and take 5 grams of creatine would that cause my body to grow less or speed up hair loss? Many thx!!
@@BoxWille Good question. As I mentioned above, teenagers who take creatine are more likely to pull muscles or sustain muscle, tendon, ligament, or joint related injuries more so than adults. So it might not be a supplement you should take. However, outside of that creatine has been proven safe and effective for increasing strength output, explosive fast power movement performance and that can aid in increasing muscle mass when doing a proper weight training program. However, I would check with your Dr first to see if they are okay with you taking it. Also, you should not take creatine if you have any kidney issues or check with your physician if you have a family history of kidney issues. I have not seen anything linking creatine to hair loss in my experience, but I haven't specifically looked for any research on that either. hope that helps!
do creatine causes hairloss?
I've never seen any research suggesting that.
Don’t front load. Mind your kidneys
Creatine Ethyl-ester is the most disgusting supplement I’ve ever tasted. It’s like swallowing pool water
LOL ya, some unflavored supps are disgusting. usually creatine monohydrate is flavorless and not noticeable.
you need 150 grams per day!! honestly :D
😆obvious troll is obvious
thank you so much
You’re welcome! Let me know what other questions I can answer for you :)