8 Questions About Creatine Answered | Jose Antonio, Ph.D.
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- Опубликовано: 2 авг 2024
- Creatine monohydrate has been earning fans in the gym, and in the lab, for 25 years. But there's still plenty of confusion about the best way to take it. How much? When? Is it safe?
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Are you a non-responder? Get answers from a Ph.D. researcher who has studied creatine himself!
| 8 Questions About Creatine Answered |
1. What is Creatine? (0:15)
2. How Do I Does Creatine? (0:30)
3. What does creatine do to lean body mass? (0:51)
4. Does creatine promote gains in fat mass? (1:20)
5. How does creatine affect children & Elderly (01:32)
6. Hoe does creatine affect vegetarians & vegans? (2:39)
7. How does creatine affect brain function? (3:07)
8. Who best responds to creatine? (3:24)
Just a few years ago, creatine was something that was talked about like it was a "secret weapon" that was really only for bodybuilders, powerlifters, and other hardcore strength athletes. Today, the secret is definitely out! Athletes of all types take creatine as a way to get more results from their training, and to help them recover between sessions.
Make no mistake: Creatine isn't a shortcut to results. If your training and nutrition aren't in order, the benefits it provides will be far less than if they were. But the research is clear that for many athletes, this is one supplement that comes with a significant upside.
"There are plenty of supplements out there where people report great results anecdotally, but the science is either wishy-washy, or simply not there," explains Douglas Kalman, Ph.D., RD, in Bodybuilding.com's Foundations of Fitness Nutrition Course. "With creatine, not only has it built a solid reputation among lifters and many other types of athletes, but the science backing it as a legit performance enhancer is robust and pretty consistent. With over 2,000 studies to date, it's the most effective performance-boosting supplement out there."
| What Is Creatine Monohydrate? |
"Creatine is a combination of three different amino acids: glycine, arginine, and methionine. That's it-nothing more than a combination of amino acids," writes world-class powerlifter Layne Norton, Ph.D., in the article "Creatine: What It Is and How It Works."
And yet, that simple compound is involved in a vast number of processes in the body. It's a fundamental component in how your body creates its primary form of energy in muscle cells, the compound adenosine triphosphate, or ATP. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it.
Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. Creatine is not considered an "essential" nutrient, because healthy human bodies are capable of creating it, and it can also be easily obtained through a diet that contains animal products.
However, dietary creatine pretty much only comes from animal products. So vegan and vegetarian athletes don't get nearly as much creatine in their diet as those who eat dairy products, eggs, and/or meat. This is one reason why creatine is often recommended as an important supplement for vegetarians.
Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it-hence the name monohydrate. It is usually around 88-90 percent creatine by weight.
You may occasionally see people claim that creatine is a steroid. Norton says this couldn't be further from the truth.
"No, creatine is not a steroid, it is totally different and works in a different manner," he writes. "It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas.
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After taking creatine I could see this video in full color.
Excellent comment dude
😂
Report these comments the ones that repeat each other scans
Lol
i didnt even realize it wasnt in color until i saw this comment
No bullshit.
Straight to the point.
No Bro science.
Exactly what we needed.
Thanks doc
What's bro science
@@dubbzy92 science u make up to make yourself sound smart and right
The fuckdude who acts like he studied everything related to bodybuilding
Bro science is just things that have been passed down from experience as opposed to studies and actual science. Bro science quite often has some form of validity however real science and proper unbiased studies are the best source of information.
Literally the top of a biased view
This guy needs an award for getting straight to point. We love you Doc.
But I wanted to know can I use 2.5g when my creatine product says 5g per serving will that be ok? Or should I take as the package says? Or should I buy creatine that's made for 2.5g per serving.
@@mishkattasdid you don't need 5g. 2 will be ok or not at all...
at das
He has a phd idiot
@@mishkattasdid the doctor said take 3-6g a day in the video w/ no need to load. 💪🏼
I have been taking Creatine 5 grams / day for a couple of years and my hair is just great
Glenn Sankey did ur testicles shrink like fr no joke cuz I’m thinking bout taking this but worried bout mine
@@HEATERTHRAX dude 😂 take it, it's a natural substance.
because your family probably has a full head of hair. My father is bald, my grandfather from my mothers side is. So i’m bound to lose hair too if i take it. That’s why i’m debating on whether or not i should shave my head so i could probably preserve a few hairs 😂
Yeh imma take it lots of ppl say about hair loss but there's no problem study
What about kidneys...are they harmed
Perfectly explained by Dr. Jose. Very simple and easy to understand.
I wish all supplement videos were as easy to understand as this, straight to the point.
Also whats the byproduct of creatine usage is something called creatinine, essentially one of least the first signs of AKD/AKI Acute Kidney Damage/Injury, like when being severely hydrated certainly for an extended period of time, it's then found in the blood stream when it shouldn't be there (muscles aching is a sign of it).
he didn't anwser if we have to do creatine cycles.. i must stop creatin for 3-6 weeks or 5g per day for my whole life its ok?
Amit Physique no the loading progress is bullshit the company do that only for the winst of the product so you have to buy faster a new one your body is making creatine itself already so why you have to load it op if its already in your body?
bradleyveenhuizen The point is to raise creatine levels, and then keep it hi.
Excellent video. Straight, smart, informative. Thank you.
Now this is a man I want to listen to thank you very much
I’ve had plenty of questions and this video alone answered everything I wanted to know and more. Thank You!
Listening to a Bald guy telling me about creatine makes me feel paranoid
my hair is already gone and I don't use it.
Hhaaha
fresh he also don’t even kno how to say the word smh kept saying creatin
fresh he studys it doesnt necessarily mean he uses it.
@@jackman9035 it made my hair receede no joke
This is very concise and straight to the point, thanks a lot Doc...!!!
Extremely insightful. Thank you!
This is the best video ever made I love you man, you’ve changed a lot of lives x
OMG. This was what I needed. thank you very much!
Lucidly explained without any scientific complications. Thank you
Very educational and informative.
Much appreciated.
Thanks,
Mike
i love how this is short and straight to the point
Thanks Doc, lotta info in just 5 mins.
Tenía tantas preguntas al respecto desde que comencé a concentrarme realmente en la salud, la nutrición y el estado físico, ¡y este fue simplemente un video perfecto!
Thank you, so much so much useful and concise information.
This is video was so great. Pound for pound, I'd say this is one of the best videos I've ever seen on RUclips
If you can't explain it simply, you don't understand it. He explained it simply, I trust the man.
Very good information and even better delivery. It's short and direct to the point. Excellent job doc and producers. Thanks.
This is the best video I’ve ever seen, it got me excited to see results soon🤩🤩
thank you soo much for this video and for clarifying soo many things for me and my family
Thx for amazing information dr
Thank you for such an informative video. Great job!
Mimi Miyagi I’m yer biggest fan ever- dj jikko flipino cdo , philippines
Such a complete answers for my questions, thanks is great!
I love the video very short with lots of good material, thank you!
Had so many questions about it since I just started to really focus on health, nutrition and fitness and this was just a perfect video!
Jose Antonio; sir you're dope!💎🔥
I'll probably be looking for your reviews......well articulated
Excellent and to the point. Thank you.
I took creatine in high school and I went from 135 as a freshman to 210 as a junior. Part of it had to do with genetics but creatine definitely helped.
I’m out of college now and I used creatine for 3 years in high school. I had absolutely monstrous gains. I’m probably one of those people that’s in the middle between fast-twitch and slow-twitch muscle fibers because I was strong with the weights and fast at long-distance running, while on creatine.
Was it lean muscle mass?
@@owenlee639 no but that's because I wasn't going for lean I was a going for bulk since I was a middle line backer.
@@andrewsalazar98 yeah same here. I'm somewhere in the middle as well. Probably has something to do with playing soccer most of my teenage years.
val got it, thanks
WOW! A video that is actually straight to the point and discusses the points in a timely and efficient manner. Normally these videos start with a 7 minute long introduction on how creatine was invented...like the ATHLEAN X videos.
Imagine how much time we would save if all youtube vids were like this one
Probably one of the best quick fastest explanations on creatine.
Thank you Dr Jose
Wow what a great speaker, every question answered thanks so much!
I don't typically give likes or comment on videos but this is a fantastic to the point discussion of creatine monohydrate from someone who is actually qualified to give an opinion on the subject.
This was soo simple and super informative
quick, too the point, informative, and very helpful. thanks.
Very good info. Was hoping there would be some info on creatine HCL as well instead of just the mono.
You just answered all my questions doc.
Beautiful explained 👍👌thanks you so much ur information... 🙏
Well explained. Thank you sir
This is the perfect creatine video OMG
A completely positive no criticisms approval from a company that promotes and sells creatine
Edit The Sink yeah at its core it’s an ad for creatine but don’t dismiss it, the info was good, there are no well established criticisms of creatine, there are many claims about negative effects but no GOOD evidence that moderate, let me stress that, moderate, creatine consumption has any ill effects
Sounds totally trustworthy...
Facts
There really aren’t any negative effect of supplementing on creative. So even if we wanted to talk about it there wouldn’t be much to talk about.
Fast paced no bull shit information thanks.
Excellent video. Thanks! 🙏
On point and quite informative
Excellent knowledge.
Straight forward and simple explanation. 👍👍👍👏👏👏
thank you soo much Doc well explained simple and clear.
Essentially this is perfect for studying and workout out boiiii
Boiiiii🤣🤣
Everything is interesting for him!
But you are not
@@milan9180 ohhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
@@prateekchowdhury3337 uuuuuuuuuuhhhhhhhhhhhhhhhh
Well here's where it gets interesting
@@milan9180 holy shit chill bro you put my man in a grave
This was very helpful. Great vid doc
Thank you dear doctor !
anyone here because people always tell you that "Its terrible for your liver" or "It is very dangerous" Smh
Only thing I'd like to comment: Skip the loading phase and stick to only 5g a day if you're worried about digestive issues like bloating or diarrhea. Yeah, you won't reach saturation in 7 days and only in like 28, but you're still using the same amount in total, just not using x4 to quicken the saturation. If you're not bothered with a delayed peak effect, skip it.
@PvM also, don't bother with "cycling" like some of the bottles say on their labels. There's no benefit to stopping.
Yea this is what im worried about 😅 this comment is my sign to skip it haha
I started loading phase of creatine 4 days ago first time in my life and there are bunch of benefits . I am more focused, similar to when you take speed or cocaine, I can feel my muscles day after workout while before taking creatine I would feel stiff and tired, my stamina increased way too much, erections are harder, libido went through the roof.. so far so bloody good. I cant wait to see what happens after finishing the cycle. and to think that I avoided this supplement my whole life is kinda embarrassing thing to admit.
@@dekapitatorr i think those are Placebo effects. Loading phase only accelerates saturation, the effects are much more subtle and unrelated to what you mention. Also, there is no on or off "cycle".
In summary, creatine helps transfer a phosphate to ADP for better ATP regeneration. This is only beneficial to you during anaerobic ATP use of around 30s after which you are out of energy. Any activity outside of Intense anaerobics will mostly likely not be affected, except for indirect effects like increased strength and Fitness as a result of anaerobic Training carrying over etc
There's even a chance you may be non responder to supplemented creatine.
@@pietpadda593 it is certainly not a placebo effect. there is no way my stamina was nearly as good as it is in last 2 days. I know my body.
Very simple and easy to understand
Wauuuuu simple and straight foward info.. Thanksss 👍👍
I've been taking creatine for 2 months now, and I'm already seeing results Thank you creatine
Any increase in hair fall?
Thanks for this video! This addressed my concerns on taking creatine daily.
I take creatine over 10years..best thing you can use.. And I was never sick..
@@Freedom-kl8rt what about hair loss?
@@George-jj2tp yeah that’s the major potential problem
@@balthazarduclos2673 the hair loss thing comes from a study in 2009 where 20 rugby players took 25mg of creatine daily and that saw a 50% increase of the DHT hormone in them which is a hormone strongly related to hair loss. The problem is that those guys took 25mg daily whereas the recommended amount and the amount the average person would take is only 3-5mg.
The DHT hormone also only causes baldness in people already genetically predisposed to balding. If you're one of the lucky men who aren't genetically predisposed to balding, then the DHT hormone has no effect on your hair whatsoever.
@@Username-wj8pz ok that's very interesting to know then. Thank you for taking the time to respond! I might start taking creatine again.
This was a great video. Thank you 🙏🏽
Great value - thank you :)
I'm just about to take creatine and this video answers all of my questions. Neat video and straight to the point and no unnecessary information
Any update on how it has affected on you?
@@obaid653 all I can say is that my body got leaner especially the abs aside from that I never had any side effects.
@@humanbeing1024 has it improved your strength and muscle?
@@obaid653 in that 2 months I gained about 3-4 pounds of muscle. My weight when I started was 50kg and after 2 months it went up to 55kg. I can see the changes in my body as my muscle started to tone much better than before. In terms of strength I can only apply it on deadlift, I started on 60 pounds then after 2 months of lifting I can now lift about 170pounds.
Hi, is there an update now? I'm about to take creatine. Really worried about the weight gain since I'm trying to lose weight (from being obese) and trying to gain muscle at the same time.
I literally needed to know about creatine and he got straight to the point and a lot of info, good job doc! 👍
Agustin Sandoval I just got a free creative tub and I needed this video!!
Why literally?
THX for ur explanation doc
Thank you Doc.
What effect does it have on blood pressure? With extra water retention in the body, does it increase blood pressure?
What no one mentions is that it is very important to drink the right amount of water to protect your kidneys from damage.
Amazing thanks!!!
Excellent info. Thanks
What happens if you stop taking creatine? Does your body maintain the muscle it helped you gain or do you slowly lose it?
After listening here, I wonder why everyone isn't taking it. Is he president of the American Creatine Council?
Actually everyone is taking it..
@@omeralibasic2384 IM SO MAD I NEVER TRIED THIS STUFF ALL THE GAINS WASTED
@@doctorfletch2646 Yeah same, I've been working out for a year almost with no creatine just protein.. And I just started taking creatine recently, because I was scared about the side effects.. but the pros easily outmatch the cons
@@tomasciganpal7897 Don’t feel bad.. I have been lifting for 20 years and I just started taking creatine 2 months ago
@@omeralibasic2384 except vegans
Thank you very much amazing video
Good explanation, thank you
I think finally we get someone who give us the best information about Creatine and if it causing hairloss, at the moment its the biggest concern for people taking creatine who are DHT sensitive. But no he is not awnsering it. When are they going to replicate that study from 2009 where they discovered creatine is rising your testerone dht. Its really holding a lot of people back.
His hair concludes your query lol
Honestly, I'm already balding without taking it, so it's no concern to me, I'll just go bald.
iafozzac it will accelerate the balding. When using it, instead of two or the hairs falling I noticed a significant increase in hair loss.
Creatine per se does not induce patter hair loss or baldness, there's a genetic predisposition to that and some association to DHT so in the end if you were to be bald you will be, taking creatine or not.
Check out Jeff Nippard's video on Creatine, he addresses that study with three more that show it's unlikely for most people to have hairless unless they are genetically predisposed.
If he uses it, I'm worried about the hair loss side effects! 👀 But jokes aside great instructive vid
It’s mostly genetic, he’d probably have the same amount of hair if he didn’t take creatine.
That’s the thing I’m worried about. Loosing my hair, or gains? 🤷♂️
Hair is over rated. Muscle isn't.
Any type off suplement makes people lose hair . Ask a bodybuilder
@@Daniko2014 .....um.... what..?
Thanks for the video
Didn't expect that to be so informative .
BITCONNEEEECTTTT
H3 squad where u at?
Stephen Wisniewski Bahahaha spot on!
Lmao
Hey hey hey...
Wasawasawasawasaaaaap
I take it to make up for the lack of red mean I eat, all tho I do eat plenty of boiled eggs.
Thank you Doc
Excellent video, I was always skeptical because I hear tv doctors say things like (your body creates it so you don't need it) but the studies do prove creatine works...
Creatine is the best supplement I’ve come across. And although I wouldn’t class myself as a body builder. The gains are visible in just a new months.
I saw results in 2-3 weeks, more strength in the gym and better muscle pumps. You may see results a lot faster if you're on a loading phase but it's person dependent.
@@christopherdavis4135 what if i take it for a month or two and then drop it? Will i lose that progress?
@@gabrielchouman9542 Any muscle gain that you get whilst on creatine will stay, however you will lose some fullness and the strength that creatine provides when you come off.
@@christopherdavis4135 what about your hair, Bro?
@@OscarHernandez-ul5go It doesn't affect the hairline, it's not a hormone it's a supplement so no problems should occur there. Hair loss is more to do with your genetics than anything else.
Thank you Jose , literally gave me answers and not bs 👍🏽
Why literally?
@@royedwards51 why not
Great video. Very informative.
wow, best video on this i've seen, no bs and solid info from a well studied guy. no misinformation like it causes hairloss or is bad for the kidneys like the bro science idiots.
You don’t have to stack on creatine. Most creatine comes with a scooper one of those a day is perfectly fine. And get pure creatine not the crap with artificial sweeteners and flavors. The best creatine by far is the pure creatine monohydrate
I was at a plateau but I started to take a pre that had creatine, I saw great results after a month, I looked more full and all my lifts increased, amazing
Thank God! Finally a video about nutrition and supplements without all the “Smash” that like button and “Subscribe”. Nothing but the facts! Thanks Doc.
Straight to the point vid , .
I work in the medical industry and I think a great question to adress is why primary care Doctors are against creatine supplementation due to the abnormally elevated Bun levels in some patients when they undergo a CMP blood test.
Aren't you talking about creatinine clearance? Creatine and creatinine are two completely different things.
the difference is when u use creatine the waste.product will be the creatinine so high intake of creatine will give u high result of creatinine
@@michellenixon4911 no. they are not. rise in creatinine is caused by creatine intake
Please can you do some courses on nutrition, supplements etc thought RUclips, as I've found these so helpful and a good way of learning.
Helpful video! Thank you
Thanks for a good video this one helped me alot
Hi! Found this video because I was curious of the chemical structure and functionality of creatine. This video was incredibly informative, however I’m still very curious as to the function and role of creatine in the body in terms of biological physiology?
Thanks!
Let me be a voice for some of you that want to take Creatine. People need to realize that every supplement out there reacts differently to each individual person. I've been lifting for about 8 years now. I'd cycle on and off Creatine through out that time. However, this past year I had blood work done and my levels were abnormal. My Creatinine levels were way to high. This caused abnormality of my kidney function. Mind you I never exceeded more than 5 grams a day. I spent a couple thousand dollars on tests such as an ultra sound and CT scan, and also had to have an endoscopic surgery. The conclusion that the nephrologist and urologist came up with was that my problems were stemming from the creatine and the caffeine that i was getting from pre workout. I just wanted to share this because I thought nothing of it until I had a blood test taken one day. Can creatine get you great results? Yes. But please be advised and get blood work done yearly to make sure your levels aren't out of wack.
@Just a Man Trying To Learn Creatine doesn't contain caffeine. However, most pre-workouts will contain caffeine and creatine within the product substance. A product that I've been using lately that helps with energy and blood flow without having creatine and or caffeine in it is called pump mode by evolution nutrition.
@@Entrepreneur_Wealth_HQ Just go clean and I was just taking a post workout drink and my liver readings were almost at 200% higher and my doctors told me to stop taking it right away! Before all of this shit came out to be honest I NEVER took any supplements, followed Arnold's bible that I bought, ate all real food and went up to 220lbs from being 170lbs 100% natural at 5'7! As I got older and now being in my late 40's the post workout drinks helped me get through the workouts but now these liver readings were too high so again I am back being 100% clean and dealing with a little struggle working out but atleast my organs are healthy and the workouts are good but not great! I think our health is more important right???
@Aaron Go clean and you DON'T need any supplements to help you get your gains, they will come but just takes a little longer! I've tried creatine, pre & post workouts drinks at different times in my life and got not one good reading on my kidneys or liver readings when taking them. Most people just take these supplements and don't worry about the consequences until really bad shit happens! Natural foods provide all of the nutrients we need so if you're eating 3-5 small meals a day you'll see growth!
cool story bro, I prefer to listen to a doctor citing hundreds of researches than a cool story on youtube comments, thanks for the bullshit though
@@dafniskiada6500 You believe a few hundred trials & studies is significant enough for you to believe that it's not harming your internals right??? The last time I saw a sport injury doctor he had prescribed me Naxen Naproxen 500mg's for my carpel tunnel syndrome and almost killed me causing my kidneys to work at 50% and fucked up my cholesterol level at the same time. Not all doctors are there for your best interest and "many" you're just a number to his $$$! Open your eyes buddy!
Thanks a million man 👍
thank-you so much doctor