Creatine: Everything You Need To Know
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- Опубликовано: 13 авг 2023
- In this video, we're going to explore the science behind creatine, and answer some of the most common questions about the supplement.
Creatine is a supplement that has been used by athletes for years to build muscle, improve performance and gain strength. In this video, we'll explore how creatine works, and discuss the best way to take it. We'll also discuss if creatine is safe, and whether or not you need to cycle off of it.
So whether you're a beginner or a seasoned athlete, this video is a great introduction to the science behind creatine! 
Развлечения
First RUclips short on the channel! I’m hoping I can make simple, “need-to-know” summaries with these shorts for those who prefer to just get the key takeaways on a topic.
Here is a list of references for the video if you want to dig deeper for yourself:
1. www.mdpi.com/2072-6643/15/9/2116
2. www.strongerbyscience.com/creatine-effect-size/
3. pubmed.ncbi.nlm.nih.gov/29214923/
4. www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/
5. www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
6. www.massmember.com/products/mass-subscription/categories/2150809186/posts/2159651368
7. jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
8. pubmed.ncbi.nlm.nih.gov/15320650/
9. journals.physiology.org/doi/epdf/10.1152/ajpendo.1994.266.5.E725
First 🥇
@@nizamkhan.72sussy
Video on creatine and hair loss if you can. I’m likely to go bald by genetics. I don’t want to speed up the process 🤷♂️
I appreciate your efforts to educate people. I hope you will find many topics that fit in the shorts and be still scientifically "correct" - maybe a challenge for a 30sek video. love your content bro :)
I love the idea, will be watching it all, so keep 'em coming!!!
Wasted a half hour watching videos, when this cuts right to the point and makes it simple. Thank you man
I'll save you hours more; supplements are garbage and nothing replaces hard work and muscle stimulation; unless you're trying to go on stage and every little bit matters than just don't even consider them or waste money on them
@@abtwopoint0generally agree but creatine in an exception even more than protein. Because you can’t get more than your body produces without supplementing, whereas protein is not that hard to achieve with food. So if i were to only have one supplement it would be creatine. it’s like a cheat code without adverse affects of steroids.
@@techfan1017 it is absolutely not a cheat code that would be actual anabolic steroids. Protein powders, creatine powders, etc, are a complete waste of money and the benefits you think you’re experiencing are simply due to the fact you’re in the gym hitting the weights multiple days a week. Nobody on creatine supplements is seeing better results than people not on creatine supplements with the same effort and intensity and routine. You might think you are but you’re also most likely not cutting out the creatine you’ve always used
do better research this is a yt short and is mostly bad information
@@abtwopoint0is this when you speak about Jesus loves you?
Danggg, 1/4 are non-responders. That number is kind of a bummer haha
yeah I was thinking dang that’s kinda high!
Some of that literature is a bit hairy. Some of the non-responders in those studies may have responded had they been giving a higher dosage, say 10g per day.
Not everyone needs 5g. some need 3, some need 10. some need more than 10. The mountain man hapthor bjorsson needs more creatine to saturate his 400 lbs frame than my 200 lbs frame needs. There’s tons of individual variation, but there is a decent amount of non responders yeah 😅
You know what have a lower non-responders number? Trt 😂 go get them gears tiger
Yeah, but they are already fully saturated with it
@@Wetterwetare they ?
im a 5’3 female who has been on creatine for a month while in a 5 day split workout routine and so far i’ve been loving it!
i bet ur hot
Any effects? Just got my creatine in today, gonna start tomorrow, any tips for your fellowngirly? 😅
@@karlaraz9591 no effects just peeing a lot more bc i stay hydrated. STAY HYDRATED! take a video for the beginning and throughout the process to discover what changes you can see :) it takes about a month to see differences, and i’m definitely a lot stronger and look leaner bc my muscles are larger
@@TheNomadicSunny thank you so much!!
@@TheNomadicSunny ive also heard that there are side effects such a water retention?
No body talks about the brain health from creatine. It gives clarity , helps anxiety, improves rem sleep.
Sounds interesting. Source?
Source?
Stop cappn
Obviously when presented with the age old question “Source?” .. he vanished
Cognitive function, muscle loss prevention, glucose management, neuroprotection, general health
www.ncbi.nlm.nih.gov/pmc/articles/PMC7910963/
Don't do loading phases if you have a sensitive stomach. It will fuel the most epic bout of diarrhea if you're sensitive to it. Maintenence phase its all good though.
wish i would have known before starting 😂. I skipped the loading after first day of absolute fire
@planetjacker763 hahaha mate how do you think I found out? 😅
@@necromancerbb THIS HAS ME DEAD LMAO
@@necromancerbbthat would explain why this week my stomach and cold sweats have been nuts, just finished my 15g loading phase with IBS and gawdamn 😢
@ttvMyChances yeah it's weird isn't it. Both my wife and I get nausea if we take over 5g that lasts for about 30mins to an hour.
The only downside is the amount of looks I get from my colleagues for my absurd amount of pee breaks 😂
THIS!
Okkkkkk, so I start ph balanced 3 months ago and for the past 2 months I pee allllll the time and it comes on suddenly...should i cut my dose in half?????
How much water to drink everyday with creatine?
@@bruvhellnah a lot
Crap I already pee so much 😅😬
I have constantly taken 5-10 grams of creatine a day for over 4 years. Due to taking isotretinoin because of my acne, I had to stop taking creatine because my creatinine levels were so high that they could damage my kidneys in combination. I have now been off it for 6 months and my strength levels have actually increased due to the normal progessive overload. I notice absolutely no changes with or without creatine. My creatinine level is also exactly the same as before and is checked monthly.
So you’re a non-responder
@@osiris654creatine sucks
It's not like you can't get bigger and stronger without creatine. Depending Depending your response, it will just make your muscles bigger and increase your ability to work harder per set. It also has cognitive benefits. Perhaps you do fall in the unlucky 25%
The obsession with supplements is honestly laughable once you stop taking all of them and realize that nothing changes
@@benstephens187 creatine has an effect in about 75 percent of people. With the exact same calories I put about 6 or 7 lbs of waterweight, makes a noticeable difference in my muscle size. On top of the potential strength aid, it gives you endurance and cognitive benefits. Creatine and whey protein are both fine supplements, they're just supplements but will do as advertised, with creatine depending on your response and diet. As the word indicates, supplements are just to supplement your diet, sounds like you confused them for peds or were convinced by a sales pitch and had your heart broken.
Was just asking guys at work about using creatine and no one had an answer because theybare beyond it and this video answered every one of those questions. Thank you
The “no adverse affects”, applies only to kidney health (it’s right there in the text on the screen). It does raise blood pressure, so talk to your doctor if that’s a concern for you. I used to take it and had good results, but can’t anymore because of this. And follow the instructions on the container. Some types may recommend cycling off and getting back on.
Me too, put my bp through the roof
Did you loose alot of your gains since you stopped taking it
@@aceventura3935Your muscles swell up on creatine since they hold more water, so after you stop, they might seem to shrink. The key is to work hard so your muscles benefit while on it. Lifting and a high protein diet will get you there either way.
Just don't do it. Being healthy is a lot better than bigger. Bye
@@lunarmodule6419creatine is a nootropic and extremely healthy for brain health and function.
DONT DO LOADING PHASES IF YOU HAVE HEART ISSUES, I have a minor heart arythmia which many people have. Basically my heart sometimes flutters extremely quick. I did the 20g a day loading phase and it made it so much worse. And since it stays in your system you have to skip out on it for 2 weeks. Just do the maintenance phase. I have been doing 5g a day for years now and its fine.
Show me the science
@@Joemels I can tell you what happened to me, and just search it up if your so smart "creatine heart arythmias". It isn't hard to put two and two together
@@Joemels
“Hey, I personally experienced this effect and am sharing my advice from what happened when I took it”
“Source?”
@@Joemelsrisk dying ig
@@Joemelsit’s called research do it yourself
I love the way you teach about sups without advertising any in your vids .
Dude is so easy on the eyes and has such a nice voice, on top of that it’s super informative stuff 👌🏻
It’s important to keep fluid intake high to help the liver process and reduce common side effects such as dehydration, upset stomach, and muscle cramps.
Read a comment about hair loss, not for certain but could taking creatine cause this ?????????
No most people who are balding would blame other stuff than their genes itself@@lilchavo
@@shemwell4782 thanks
I would imagine dehydration might also be a problem.
do you pee a lot on creatine?
Love how perfectly informative these videos are.
I did a study on creatine in my sports nutrition class and creatine helps with energy storage. It turns ATP into ADP because ATP doesn’t have a long life span. Creatine will remove one phosphate tail so ADP (which has a longer life span) can be stored in the muscle until the muscle needs an energy source, that is when creatine placed the third phosphate tail to ADP making it ATP again. So my question is when you say creatine builds muscle is it because of the energy the muscle has or is there another way creatine actually improves muscle growth? Thank you man hope you see this comment n keep up the videos!
Same in my biochemistry Module haha. I think it improves muscle growth because you are stronger and have more strength endurance(more reps) so you can apply more tention to the same muscle than if you wouldnt take it. It think thats the reason for more muscle growth
@@saftschubse9575 that was I was thinking too I was just wondering it’s there was other factors I missed or it’s more appealing to say muscle growth than saying it improves energy lol but thanks for ur input man it’s cool to share idea n all that
I just started taking creatine and I don't know if it's placebo or what but I'm crushing the hell out of my workouts and basically added an extra set on all my exercises. And recovery has been super good too, very little to no soreness at all.
Same
Nope that’s it’s purpose. You should feel more energy. It’s not insane but it’s good enough
hahahha same here😂
@@Boosted_ajCreatine will help push out an extra rep or 2.. No way it’s giving you that much energy for extra sets on all your exercises lol.. Unless you just didn’t push yourself to begin with.
Not placebo. There are a tons of studies showing that it does exactly what you are referencing
Jeff Nippard is the kind of guy to pull out a study to ask a girl out
lmfao
@@bxla1famfao
Lmao. But it's exactly why I prefer him over other fitness influencers. At least everything he say is backed up by studies and facts, which is one of the best way to approach everything in life.
@@philippebaillargeon5204 I disagree. I think following studies would limit your potential. But I also don’t care about weight training anymore
@@PseudoTertiooyeah but there’s nothing to disagree on. Science shows the way, and following studies is the best way to optimise your training.
Works great for me. Getting great muscle definition back after recovering from a neck injury. It took eight years to get the surgery and another year and a half to be able to work out.
It feel good the work out at the gym again!
I do a cocktail of green superfoods, creatine, EAA, Taurine, L-Citruline & MCT. This stuff works!
The pump I get is insane! I’m in better shape now after six months than at 50. I’m 73.
That's impressive. When did you start to work out?
Love your video, you have a new subscriber, your videos are very informative without the hours of BS
I’m a woman taking Creatine and I notice that I can hydrate so much easier when I take it. It’s not a struggle to drink water. The water goes where it needs to go instead of peeing it out or rolling around in my stomach.
I have the same problem as you had, so thank you for sharing
Do you have to drink more while taking creatine? I drink 4 litres everyday and was wondering if I would have to drink more?
@@Absolute-.4 Liters should be enough for most people. But, if you are someone that lives in a hotter climate which makes you sweat alot, you train alot intens or you use alot things like caffeine that are dehydrating you might need more.
@@yp3420 alright I will stick with 4 litres since none of those apply to me since I am from the uk well maybe the training but 4 litres seems to be enough, thanks for the reply bro👍
Damn, thanks God, drinking water was a struggle until creatine was invented.
ressponded really well to creatine in terms of muscle mass but also noticed lots of thinning in my hair. now one year later after I stopped taking it, my hair's back to normal
this is what im scared of! My dad was bald so i dont want to accelerate the balding process im about to experience!
What creatine you were using?
I stopped doing creatine because of the hair loss 😅 major bummer. I might try it again sometime though
supposedly creatine doesn't cause hair loss, testosterone does and creatine is often mentioned as a cause because of it's connection with exercise that is the main problem that creates more testosterone and thus increases the rate of balding for people with that gene. Don't take my word for it tho since I can't remember where I've seen this info
Your dad doesn’t matter for that
Yes I'm super sensitive to stuff, so I skipped the loading phase because I didn't know how I was going to work with 10 g. Instead I've been doing five since day one and I've actually been okay. No nausea, no GI issues, no digestive issues, I'm fine.
I got monohydrate. The brand I got was naked because I use their casein and like it.
I'm waiting for the three week Mark to take my updated pictures and see if I actually have any visible differences vs day 0.
Great video, short, simple and straight the the point. I was thinking about this earlier today. Thanks.
Value-packed as usually with all you do, thank you for the concise info!
Honestly, before taking creatine: be consistent on your workout, on your sleep, consume enough protein per meal. Then... You can think about creatine. In most cases, you don't need it, specially if you aren't an intermediate to advanced lifter.
Will it make my face bloated? He said creatine will add some water inside the muscles does it add water weight to my face too?
@@Josher_C.I don't know any proofs or debunks of this, but I can spot bloated faces in guys around the gym who definitely take creatine or gear. Don't think though that all of them do roids, thus must be creatine, cause they look fuller than average guys.
It’s only creatine it’s not like we’re talking about steroids here
@@Josher_C.no
Fantastic advice. People have been buff as fuck throughout history and I know for damn sure they did not have creatine supplements in the 1700s. lol
It benefits the elderly too - associated with brain performance and decreased risk of falling. Too bad that I get anterior compartment syndrome from it, preventing me from running more than 1 kilometer: due to increased pressure in the muscles, it measurable increases pressure in the muscle compartments at your shins. If you then start running, the extra bloodflow increases the pressure further, up to a point where bloodflow gets limited, leading to severe pain. Took a while for me to figure out, turns out there have been studies confirming this. I now quitted the creatinine, and as measured by these studies within 30 days pressure returned to normal and after months of problems I now have my ability to run long distances back! Disclaimer: I'm a medical doctor
I love the science behind these videos
Most complete guide on creatine you will ever find
Edit: these days you can't write anything on the internet smh 🤦.
I'll rephrase it better :" Decent guide on creatine for a youtube short"
Hope no one will get mad now 🙄
Do you need to drink more water also is it true it can cause balding
@@Dzz1611 About the water it is always better to drink a lot, especially if and when you exercise, about the balding there is a specific hormone that makes you loose hair and creatine can rise it up to 50% but it changes for every person.
However I've never seen people having big hair loss problems because of creatine and it shouldn't be a concern.
@@LorenzoBertotti Got it thanks 🙏
@@LorenzoBertottir u sure?
@@Dzz1611basically creatine makes you lift harder which increases dht which causes balding. Its basically a natural increase but its so slight that unless you are already balding asf you wont notice a thing
When I use creatine regularly my pumps are insane. Maybe I’m a hyper responder to it but it’s a game changer for me
👍 thank you so much for your insightful info. It was very helpful and needed.
That's the right channel for whoever wants to build muscle by science and no crap ..straight to the point.. hat off for you Champ.. god bless you my G ..
Everything you need to know should also include that with some individuals it might lead to unhealthy stomach problems. So take with care. Just to be sure. Its not for everyone.
Exactly. These gym influencers think if everyone is taking creatine around them and no one is getting affected then it must be good. This a personal bias and jury is still out there whether or not creatine supplements are still good for "all" individuals
I used to take creatine, but noticed my hair started getting thinner and I would get cramps while lifting and in the middle of the night even while drinking a gallon of water a day.
It greatly/very noticeably sped up hair loss for me. I didn't notice cramps much, but I only ended up taking it for a little over a month. Having had health issues in the further past, I'm more tuned into and listen to my body more than the average (when mainstream medicine isn't a help to you whatsoever, it forces you to do this).
Course the creatine dogmatists don't like to hear any of this. Creatine is only positive and never negative. They will actually tell you/us that creatine had NOTHING to do with our increased hair loss. Like we're stupid and can't notice basic and overt patterns like that/
In a way though, for those who do have sped up hair loss in connection to it, we may be hyper responders to it, which may good for hypertrophy.
Did the hair you lost come back once you stopped creatine?
Derma rollers are worth investing in if you're concerned about that stuff. Used it with my beard kit a couple years ago, really filled in the areas of the cheeks. Saw people can do the same thing for their scalp. Just be careful; its a very hygienic and disciplined process to do properly. @@funkygouki1168
im starting to think the fake comments against creatine are just PED salesmen mad that they are losing illegal money or trying to justify using PED themselves by convincing themselves they would have to go bald if they try things other than PED for increasing strength
@@justinw1765I took it for about 7 days recently and I swear when washing my hair in the shower I was losing clumps of hair after combing through with conditioner. I have a genetic pattern of baldness in my family but my hair is holding on strong so far. Not taking creatine anymore, can’t risk it because many people on Reddit report hair loss also. Will report back after a couple of hair washes to see if I’m still combing out a lot if anyone is interested. Been off for 2 days so far
I started taking creatine a week ago i have increased muscle size and definition after 132 days of working out this last week has been a succes
It’s 1 am right before bedtime and this random short just reminded me I forgot to take my creatine, thanks Jeff
Welcome to the shorts, Jeff !
This is such a high quality RUclips short, glad to see this pop up on my feed
Just started at the gym. 1 month in and I've gained 10 pounds. 1 week of 15g every day. I weighed 130 now I weigh 141 on an empty stomach.
You will plateau some time don’t get discouraged. It’s common to see huge gains the first year of training and unless you train super hard and continue to lift heavier the gains will level off…but keep pushing yourself but don’t overtrain and get hurt make sure you rest or your body will force you to
I just don’t wanna lose hair, I know the studies on that are vague but it’s got me tripping 😭
How would you lose hair from creatine?
It's nothing snythetic, literally found in red meat and 5g isn't much either, it won't do shit to youe hair.
Just be mindful of your diet as you need to drink significantly more water and keep your salt consumption lower at the same time or your kidneys won't like that at all
The vast majority of speculation around this stems from a single study by van der Merwe et al in 2009 that showed an increase in DHT in a group of athletes doing creative supplementation. However, no other study has been able to replicate this finding.
To date, 12 other studies have investigated the effects of creatine supplementation on testosterone. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation while the remaining ten studies reported no change in testosterone concentrations. In five of these studies free testosterone, which the body uses to produce DHT, was also measured and no increases were found.
@@jacqirius people say that it causes hair loss bc one study 15 years ago showed that creatine supplementation may cause an increase in DHT, which is linked to hair loss
@@irekt5908 I mean I started taking creatine anyways but the reason I was (and am) worried is not actually because of that singular study, but more so because of the anecdotal evidence. I understand it’s not exactly as reliable as research papers, but there are tens of thousands of situations where men say they’ve been losing hair after taking creatine, I feel like that can’t be a coincidence. Obviously that’s only if you’re already prone to hair loss though and I’m not sure if I am, so I’m just taking it and if I experience hair loss I’ll stop. Thanks for the help regardless bro 👍
@@jacqirius oh, I knew about the water but thanks for letting me know about the salt consumption👍
Keep making shorts please!!!!!!🙏
I took creative monohydrate for 7 months straight. Towards the the 4th month I started developing sharp pains in my lower abdomen. I tried changing everything in my diet to help but nothing would get rid of the sharp pain which only intensified w time. To a point where I was scared of eating food and have that sharp feeling start up again. Then finally around month 7 I took a trip and didn’t take it for three days and I noticed that within those three days the pain was less intense. Although I felt it from the minute I woke up to the minute I fell asleep, it was more bearable. I stopped taking creatine ever since and I have yet to get the sharp pain in my lower abdomen that I would always have. I eat everything now and NOTHING brings on that pain.
That had to be scary. Mightve been extremely cramping. You have to drink a ton of water to hydrate your muscles when taking creatine and if you don't you'll get mad cramps.
Why didn’t you go to the doctor? What if you had cancer or maybe still do?
I've gotten crazy cramps also even though I kept drinking as much as I could. The cramps got so much worse on empty stomach and took weeks after stopping to fully resolve
How much were you taking just out of curiosity?
Had the same Symptomes, also stopped taking it.
You are looking sharp bro. Keep up the good work. Love the info. I was 314 lbs and now im 213 lbs. thanks for being an honest fitness influencer. 👍🏻
Thank you for the well made informational video 🙏
Finally a straight to the point person, thanks ✌🏼
Jeff gonna take over the algorithm lesss go!
What about daddy noel
I hope not, especially with this short. It just says Creatine is good for everyone while research shows it is not true
@@AshishSharma-yk7qr How? Source? Creatine is the most reserached supplement. I don't understand where you are coming from.
@@MattyPinkCheekss He already took over the algo long ago?
@@AshishSharma-yk7qr incorrect
I like to cycle off after a few months because it sheds the water weight and helps you look for cut. Then once I start getting weaker again I go back on
For advanced analysis of the effects of creating on the body when working out. This is valuable information, when or starting to work out. Thank you for the information your provided us with.
I always take it with my protein shake after workout… that way I never forget
@@DASOMILITIA after workout always protein shake with creatine. And if I don’t workout, after dinner I take my creatine
Thank you for giving all the needed info in such a small amount of time ❤❤❤
I love your content, really helpful❤
Thanks for the sharing Jeff!
Very noticeable for me. I was already big but I gained almost 10lbs in 2 weeks and my bench max when I started went from 300-335. Very nutty improvement in my case. You just HAVE to be consistent taking it.
10lbs of what??
@@mosab643Water, intramuscular. Looked good though. Gave me a fuller appearance.
Bro just casually dropped the most depressing statistics at the end 😮
My professor in college told me it was the safest way to get big. Did it for a yr and had to stop I got friggin HUGE!!!!
Please stop trolling... sigh..
Super super helpful. Saved me a bunch of money I could’ve spent on eggs and steak for me and the kids.
All in a short video.
Thank you.
Quick and simple, thanks!
I took creatine for 7 months and wanted to see if being off would affect my performance and I would say it definitely did. I felt a lot weaker and had less juice to push heavier or more reps then when I was on creatine
What happened to your muscle mass?
@@moonknightish nothing noticeable. It was the performance that was very noticeable
Yeah same when I was taking Creatine HCL bro I was pushing weights easily my strength was going up. I stopped taking it cuz I was losing hair and my strength went down.
It is just a Placebo dude.
Creatine caused insomnia in my case. I couldn't fall asleep because I felt energetic at night. After quitting creatine sleep went back to normal.
This is so helpful
Love the short Jeff. You should do another on creatine and hair loss considering that is many people's main fear around creatine!
This!
I mean, the relationship between creatine and hair loss is NOT supported by scientific evidence, it's considered a myth... What 1, and just 1 study showed (because other studies seem to not be able to replicate the finding) is that creatine elevated DHT among participants, and DHT is associated with hair loss; but even the author of this study says, that although they observed an increase of DHT in the participants, but none of them experienced any hair loss. Meaning, again, that there's no scientific evidence showing a relationship between hair loss and creatine consumption.
Greg already made a video on this, might not feel like it because what else is there to say.
It most likely had this effect on me. I say most likely and not certainly, because I was also taking fadogia agrestis and tongkat ali for the first time as well. But a few weeks to a month into also lifting for the first time with the above, I started to lose hair quite rapidly and noticeably. It freaked me out and I quit all of it cold turkey.
There are some indications that creatine does help with converting testosterone into DHT, which is what is primarily responsible for male pattern baldness.
Meanwhile, fadogia and tongkat can help to boost testosterone levels allegedly.
Whatever the case, something made me start losing hair like crazy, and these were the only things different in my life then. I don't give a flying f what arm chair theorists or the like say, my own experience showed me quite clearly what happens for my body at least. In a way, I guess this is a good thing in a sense, because it seems to indicate that I'm a hyper responder to creatine.
But I'm vain about my hair and going bald. If I ever take creatine again, I will take saw palmettto and the like to counter balance the DHT conversion effect (and rub DHT blockers into my bald areas). Also, I will probably try the HCL version, because the monohydrate version had a pretty noticeable mucous forming effect on my body as well.
I think the biggest caveat to taking creatine if you want to get the full benefits from it, is that you should be training hard enough to capitalize on how it works by pushing to squeeze out an extra rep or two in every working set, or you’re not really taking advantage of the maximum muscle strength and size gains it can provide. 💪
This is cap. You can still make better gains while on creatine relative to not being on creatine while training for power/strength.
For someone who takes a science based approach to everything, you should have noted that a loading phase is entirely unnecessary.
Eating a handful of nuts or pumpkin seeds will allow the body to produce its own creatine naturally and synthesized it from amino acids which are glycine, arginine, and methionine.
Prolonged external intake of creatine (as a supplement) can actually lead to under production of body's of resources of creatine and it should be prioritised to consume the plant based wholefoods which will allow the body to naturally produce it without any preservatives etc. 💯
came to state this, my crea levels are just slightly lower than of 2 friends who daily take in additional crea. i don't wanna challenge hair loss or hypertonia
@@MentalitaHrvatska nicee
factually incorrect and disingenous!
@@corters "Factually incorrect and disingenuous"?? 😂😂😂 Sounds like you work for a supplement company with plummeting creatine sales if you literally came here to comment that without providing any tangible evidence for your argument. 🤣
Creatine doesn't do much when it comes to building muscle, it mainly provides more energy by helping provide more ATP molecules to the muscles, but the liver senses this imbalance in the blood, and makes you piss like hell afterwards in order to maintain balance.
From what I understand, supplements only fix nutrition deficiencies, if your getting enough creatine by eating lots of meat, a supplement won't help you. What do you think of this and would you recommend any supplements to people with a good diet?
@@seand.5535 depends on what we're supplementing, but most nutrients and necessary amino acids can be found in organic, natural and healthy food. The only problem is the increasing costs of good food in supermarkets because the people at the top don't want us to be healthy, they want us to be fat, sluggish, and miserable.
Yeah , lets listen to Rob_BBX instead of the thousands of studys out there.
creatine always makes me bigger and stronger fast
@@seand.5535 depends on what a person is lacking. As you said, supplements are for nutrition deficiencies, so the only time you'd really need them is if you're cutting. If you're in maintenance, have a plan for your meals, and only take supplements if you can't meet the requirements.
I use HCL because monohydrate just WRECKS my stomach. No matter how I’ve mixed it over the years it just kills me.
mono's been better for me lately for overall size but i used hcl for a long time. especially when i was cutting. i like both honestly. never had stomach issues with either, that sucks man.
@@HerbanFarmer420 Yeah, it’s no good. HCL is getting the job done and the lack of bloat is just aces.
@@rudowakening3638same for me. Creatine kills my stomache. It’s really bad
There’s preliminary studies showing that it also helps with neurological development and potentially reduces chances or effects of dementia
Congrats❤
Anyway..love your video ..really are rare and informatively useful`
Perfect short dude! Keep ‘em coming
I thought you were talking about his height :D
no need to call him a short dude. Pretty sure he knows.
I gained ten lbs, stopped taking it three months ago and nothing changed but i plan on taking jt again soon
Then ur a non responder. My biceps size went from 42cm to 40cm and i lost around 5 - 10kg on my compound lifts. And you look a bit smaller and less lean, all that in 4weeks off creatine..
Is it newb gains?
When u said 10 lbs u mean muscle gain .. or fat belly gained???
Bro 10lbs 😭😭😭pls tell me ur joking creatine ain’t gonna do that boyo
I think someone gave you steroids instead of creatine
This is cool, thank you 🙂
Gracias por el conocimiento del suplemento
Definitely made my hair loss happen faster. If your prone to hair loss there’s a decision to be made.
Rock the bare crown proudly brother!
Agreed. Happen t me too.
Placebo. There's no mechanism through which creatine could affect hair loss. That one study is bogus and was disproven every time
Yep, another one, and it was bloody obvious for me because I had long, glorious hair at the time. I had a minor/small balding patch on the crown region previous, but that expanded quite quickly and noticably, and as a dude with long hair, you know when you are losing a lot of hair rapidly.
If I ever take creatine again, I would also take saw palmetto internally and rub anti-DHT stuff into the balding areas to counterbalance the apparently DHT increasing effects.
Also will try the HCL version, because the monohydrate version had a mucous forming effect.
He made a video on this as well...
My family has a big problem with baldness, been taking creatine for a year and if anything my hair is thicker. There’s absolutely no science that suggests creatine causes baldness, most guys just start taking creatine in their 20s when they’d naturally go bald anyway. Not to mention, other ‘supplements’ are very much linked to hair loss
balding is genetic
Happy you didn’t experience balding but it is absolutely linked to hair loss through increasing DHT. The primary molecule responsible for miniaturization and BPH
@@AustinJacobs-kl5ng So I asked Bard, “does creatine cause hair loss by increasing DHT” - its response was that there was only one peer reviewed paper that suggested a small increase in DHT and that other studies found no clear correlation. It also says that it is not clear if small increases in DHT could even cause hair loss in those not predisposed to the condition. Overall, it concludes that “the evidence suggests that creatine is unlikely to cause hair loss in most individuals.”
If there's a least one study pointing that it does have, in fact, some results increasing the speed of balding, I'm out of here.@@ssol567
There are enough anecdotes that risking hair loss is not worth it for a few extra kgs of muscle. Besides even Bard said, "if you're not predisposed to it". That's the point: if you're already losing hair, you're probably better off skipping creatine at least until you go completely bald so it no longer matters.
It is, admittedly, very difficult to prove a negative, but until there's more clear evidence, I'll skip on creatine.
Been on creatine monohydrate for about 6 months. I'd say I feel the difference more than I see it. It's pretty subtle but I'm sure it's working
Thanks for my creatine reminder
This is good content, please continue!
I have also heard not to take it around the same time as you take caffeine due to the creatine encouraging your body to hold water while caffeine encourages your body to expel it (it makes you pee). I don't know if this is true or not but just in case I take my creatine post workout so it's spaced away from my pre workout caffeine.
I would think it would help you retain some amount of hydration regardless even after you pee. How would one know which way this really leans?
I too have heard caffeine and creatine do not mix well. I think you are wise to wait until after your workout!
not a single leg day was ever skipped here
Show me ANY quality study that shows loading actually works
Well, good luck with the extra gains boys. I unfortunately cant take it so I'm stuck with just maximum effort.
Whats the reason you cant take it?
@@theeternalnow6506 I had a kidney transplant.
@@theeternalnow6506Had a kidney transplant. Im not risking it.
Careful with people who have male pattern baldness if youre taking creatine. I balded heavily taking creatine which produces dht faster than normal. I stopped and it slowed down. Im now eating foods that are dht blockers.
Yep, same here.
Embrace the bald and brawn look w/ a nice beard. I may have shit hair genes but my facial hair makes up for it and so do my muscles
@@spicynachozz ok daddy
@JeffNippard.
Truly Good Video here,
And have a great day today.
Fm Tom UK 🇬🇧
It can increase your DHT levels over time and accelerate prostate growth and other health issues which are caused by high DHT levels. Alot of people argue that the increase in DHT levels aren't concerning because the DHT lvls of the test subjects after the implements were low but a +0.4 mol/l increase in concentration only after 7 days is actually crazy (considering the short time period). The studies only took a few weeks. If you want to start a long term consumption of Creatine you should get your DHT levels checked monthly.
Love the short! More please!
I always find this type of stuff to be more comical than practical. Charts and graphs min/maxing like it's WoW, I just can't!
I wish I could still take it, definitely made my workouts better, but it also gave me muscle cramps, especially in my back. Stopped and the cramps went away…
creatine is the best thing you can take as a natty. Makes a huge difference.
@Nasser1973then taking protein powder also isnt natural
@Nasser1973cringe boy commenting cringe
@Nasser1973 it is natty, in case you didn’t know it’s not classified as a banned performance enhancing drug to the usada
This is the best creatine video ever made lol. Short and simple.
Jeff answered all the questions I had in this one-minute video. It would’ve taken another RUclipsr 15 minutes to get to the point.
Took it once while also taking a protine shake... didnt realize it was in there too... the headaches are real
I only take a metric teaspoon of creatine at a time more than that makes me urinate too much.
Ive noticed some side effects from creatine including dry skin, frequent urination and testicular pain. Thought its worth mentioning but im guessing all are related to needing to drink more water
Idk about the testicular pain. Might wanna ask a doc about that one.
@@CarlosGonzalez-lc8tui have and they said drink more water and dont hold urine in. When i stopped taking creatine it made it a lot easier lmaoo
Why would holding pee in affect your testicles? Lmfao
Excellent, I started taking it with my whey post workout. Of course I've only been a few days in so I shouldn't feel any differences yet. Let's see what's gonna happen
Thanks Jeff! :)
I'am taking in for 6 years straight. Done bloodwork multiple times and everythings seems normal.
@@HeTooFunny. No. Creatine does not affect DHT levels responsible for hair loss.
What about peeing. I have to do to washroom so much even after taking 2.5 grams of it a day. I have been taking it for 2 years now. But now I'm thinking of stopping it as creatine level in my blood are more than they should be. Should I stop it.
@@abdullahnoor7011 You pee a lot cause probably your kidneys work faster, my girlfriend is like that. Not a concern but if your creatinine levels are high, you should stop. I'm not a doctor but check your kidneys glomerular filtration rate (GFR).
Do you have any information on its relation to hair loss?
It increases dht which is the hormone responsible for male pattern baldness. So yes it increases hair loss but if you are prone to it.
Just take Biotin,Collegen with it and Minoxidil if you’re worried or see any hair loss.
Meh, just get so jacked, you'll want to shave bald to accent all your other features anyways. ;D
Yea bro I was 16 in 2018 and I was still on week 1 and I was noticing thinning and hair fall on my pillow when I would wake up. Not worth it for the little it does. Im 21 now and I take pumkin seed oil and apply it in my hair now (DHT hormone blocker)
@@egiptedowner5107na be careful with the flawed advice you give. They dont efficiently block DHT and minoxidle is something you have to stay on and never stop unless you want severe side effects, not worth it
Great video.
I just started going to the gym 6 months ago training six days a week. And I have gained around 9kgs of pure muscle. I was 63kgs and now I am 72kgs. No Shakes, No creatinea, no pre workout. Just pure hard work, dedication and homemade food.
who asked
That's good man I haven't done creatine but I am soon been working out for 3 months now .. protein powder is good cause it's hard to get 200 grams of protein through food I'm 180 lbs
Creatine sounded great for the first month until I started losing hairs
This. Still regret it. Hair loss stopped after stopping creatine. Never recovered.
@@berniel1991 I noticed it after one month and an half, was only 23 at the time, but yea it made me recede my temples a bit
@@supertuna123 Sad times. Read something about it having to do with the crazy amounts of dihydrotesteron which creatine stimulates in the body, which shortens the lifecycle of the hair follicles if you're genetically prone to it.
Thank you for saying this. This was my concern. Thanks to you I saved my hair
@@saiavabel6076 same bro. fuck that shit. not worth the risk.