I've been taken creatine for almost a month now, and yes, it definitely affects the brain. Makes me way more aware, reactions are faster, and I remember everything. 😂💪
OUTSTANDING video and info ! Question: I am on Keto, 2 mos now, and lift weights fasted - typically sipping LMNT electrolytes during my lifting session. Can I add Creatine to my LMNT drink to efficiently utilize with no detrimental absorption effects ? Thanks!
So what were the positive affects on post menopausal women with 11g of creatine?? Just skipped right over this….There’s so little studies on women and even less in menopausal women. We deserve more focus!
I’ve been seeing greater results with creatine HCL from kaged. One scoop pre workout. And one scoop during/post workout. Stay hydrated! Also, I wonder what the benefits of taking saw palmetto (to keep DHT in check) along with creatine.
It’s not metabolized like say caffeine where you get the effect right after ingestion. It’s at the cellular level so it has to be consumed daily to get the cells to the level where effects are realized. So it doesn’t work like ‘pre’ to give you the boost or effects right away its built up until it saturates the muscle cells and you keep taking it to keep them at that level once they reach saturation.
Would you use half the dose for a child for brain health? I see the recommended dose being 10grams for a whole body perspective. Would a teenager then use 5grams? (50kg 13years old)
Monohydrate made my face/eyes bloat...5g, scaled back to a lower dose, same...more water, same. Switched to HCI and no issues. It's hard to find out how HCI compares to monohydrate?
Do you consume a lot of salt? What does your diet look like. I actually get similiar affect to what you’re taking about usually when my diet is pretty bad, not enough water, High dose, lack of movement etc.
I just started taking creatine and the first things I noticed immediately upon taking it one hour before resistance training. - more energy - less fatigue - no post day muscle soreness - muscles bigger during training; more swole! - increased focus and cognition.
The older I get, the more fit I get and the more I train the more I realize that bro science was right. Meatheads are not really a thing, the sheer holy hell amount of discipline and knowledge needed to be an athlete is bonkers. Mad respect.
I personally like HCL The Mono doesn’t dissolve unless you put it in hot water and it seems to make me nauseous similar to Beta-Alinine. The HCL mixes well
Been adding creatine to my morning coffee since it disolves better and easier on my stomach. When I used to add it to my protein shake it wouldn't disolve that good and would be gritty when drinking it. It also would mess with my stomach a little.
I am skeptical of some of these so-called research results. Many clinical studies lack demographic diversity. Please provide a link to any studies that were passively referenced in this video.
Took the body type quiz three different times changing the body type each time, just out of curiosity... All remedies were the same. Low carb + carb cycling + HIIT.
1:09: 💪 Creatine is a naturally produced compound in the body that helps with energy production during exercise and weightlifting, leading to increased muscle strength, endurance, and power, as well as potential benefits for bone health and the brain. 3:28: 💪 Creatine can help with muscle recovery and improve measures of muscle mass, strength, endurance, and power in resistance training. 8:17: 💪 Creatine has applications for all athletes, regardless of their domain, and can help with recovery, muscle glycogen sparing, and energy production. 10:19: ✅ Creatine can have therapeutic effects on brain health and cognitive function, but its muscle, fat, and bone benefits are unlocked when combined with exercise. 14:24: 💡 Creatine supplementation can have positive effects on the brain, especially in older adults and during times of stress. 17:01: 💊 Creatine has potential applications for reducing inflammation and mental health issues, but dosing varies for different body parts. 20:18: 💪 Creatine helps muscles retain water, leading to temporary weight gain and bloating, but this is a sign that the body is responding well to creatine and can expect strength benefits. 23:52: 🔬 There is no evidence to suggest that creatine causes hair loss, and a loading phase is not necessary. 26:45: 💪 Creatine loading phase is effective for athletes needing a rapid acute effect, but for the average person interested in health and fitness benefits, as low as 3 grams a day can saturate muscles. Recap by Tammy AI
(15:20) So, wouldn't this "creatine deficiency", and an improvement in mental illnesses via the consumption of creatine, indicate that we as a society are not eating enough creatine-containing foods such as meat and other animal products?...
My son is a type 1 diabetic and is very active outdoors with disc golf and soccer. Would there be any negative side effects for him at 14 to begin taking creatine?
My blood work comes back with my creatine in the 1500 range (which of course is red flagged and I supplement 10grams per day) is this ok? I assume yes as I feel great and my doctor hasn't mentioned a thing about it. Might try 20 grams a day and see what happens.
@@sg255010you only need 5g a day to maintain your creatine stores after they’re fully saturated in your body. Anything after will just get excreted out so you would basically he wasting your own money taking such high doses of creatine regularly. Only take 10-20g for loading phase, otherwise it’s recommended to take about 5g daily depending on your height/weight
Is it necessary to take breaks when taking creatine? I do not eat red meat at all, not because I am vegan, but it just happens so. Creatine might be necessary for me, it really increased my performance at the gym. But the instructions say to take breaks, not consume it all the time. What will you recommend?
Great info! Question though...if I take creatine on an empty stomach for exercise first thing in the morning and immediately after the workout as a post workout supplement is all ok?
Can you talk to which type of creatine is best as far as being bioavailable, etc. goes? I've seen some say that there are better versions than monohydrate.
Thomas on your video like about 2 weeks ago you said completely different things about how much creatine you take and today you’re saying something different. Which one is correct? 2500 mg couple of times a week or what you said today?
I have not heard of it increasing blood pressure. It does increase water in the body, but not in the way that salt does as the water weight added due to creatine is in the tissues and not the blood. So I think based on what I have heard from experts, including those who have addressed side effects.
Had found creatine and tried to help me stop loosing muscle and it gave me a headache. Only used a tiny bit of the powder as often react to meds or supps. Tried several times with hwater as wondered if was dehydrated. (Was Creatine monohydrate I think, in a grey jar),
A month after I started supplementing with 5 to 8 grams of creatine a day I felt no need for caffeine anymore in my diet.I cut the caffeine to about 1/4 right away and soon stopped consuming caffeine completely. I'm 66 years old carnivore and I work two full-time jobs, one of which is working in a lumber yard. I'm definitely going to up my dosage to a minimum of 10 G a day consistently.
If vegetarians don't get any from their diet does it make an omnivore diet superior? I would say yes, except the omnivore diet only includes 1-2g of creatine, which is not enough to make a difference unless in strength or cognitive effect. Unless you are supplementing, and once you supplement both diets are in the same camp.
I had a serious attack of chronic fatigue sitting around in the house most of the time after surgery for several months, and medical tech at my clinic had me load up on vitamin D and bam, just stopped.
@@kimgordon3695 Sun exposure higher altitude 2500ft Socal High Desert, intense sun. Gives you paper skin by 50, cataracts, skin cancer. Had cataract surgery last month for one eye, eventually need it in the other. 3 attacks of skin cancer on my face. No paper skin, readily tears and bleeds, just yet. Neighbor has it. I think he is 65.
Fantastic video, amazed with the dose … I was taking 2g then 5g, after watching the video I will pump more. I am also enjoying a lot Rhodiola Rosea after learning from it with Huberman podcast. Game changer
Another great thing to do while taking creatine is to take quality magnesium supplement like threonate, gluconate or citrate. It works synergistically with creatine
@phoenixrisin2269 the optimal level of potassium is easy to get from fruits and vegetables. On the otherhand, the RDA for magnesium is 400mg for men and 350mg for women. Unfortunately, lots of people fall short of these daily doses because it isn't so easy to get that level of magnesium from food sources these days. In case you're skeptical of that claim, try counting your milligrams of magnesium everyday for a week. One of the reasons it's extremely important to optimize your magnesium while taking creatine is that creatine uses magnesium for ATP production. I think that alot of these people who claim to be "creatine non-responders" are actually deficient in magnesium.
The K/Mg amounts for the Element electrolyte powder are laughable compared to Na. We are surrounded by table salt yet K/Mg are scarce… same as they are in this mix. So why would you spend this much for something that doesn’t help?
Is it more beneficial to take creatine based on body weight. I am a 170 lb male, does it make more sense to me if I consume more creatine based on body weight or I should still opt for 3g of creatine every day.
I've been taken creatine for almost a month now, and yes, it definitely affects the brain. Makes me way more aware, reactions are faster, and I remember everything. 😂💪
OUTSTANDING video and info ! Question: I am on Keto, 2 mos now, and lift weights fasted - typically sipping LMNT electrolytes during my lifting session. Can I add Creatine to my LMNT drink to efficiently utilize with no detrimental absorption effects ? Thanks!
Great discussion! Low-key creatine is one of the most simple and beneficial additions to your daily diet.
The one you can afford
Extremely straightforward and helpful content. Thank you!
So what were the positive affects on post menopausal women with 11g of creatine?? Just skipped right over this….There’s so little studies on women and even less in menopausal women. We deserve more focus!
You will have greater bone density, retain muscle tissue as well as a much better immune function.
I would look into the Love your Liver with Dr. Garrett Smith. Also as Nutrition Detective on UA-cam.
Should my 64 yr old mother maybe start taking it?
Does pill form work just as good
what is the best creatine brand I can take?
I don't think there is much a difference between brands other than pricing. Just make sure to get the monohydrate version. I use nutricost brand
@@TheBasscow me too, it is very good.
I take c4 got electrolytes also in it
Do high doses have any effect on cardiovascular health/ irregular heart beats?
I’ve been seeing greater results with creatine HCL from kaged. One scoop pre workout. And one scoop during/post workout. Stay hydrated! Also, I wonder what the benefits of taking saw palmetto (to keep DHT in check) along with creatine.
Excellent discussion
I totally agree with using it , great to see the new expanded dose / body weight range
Is there anything (besides caffeine) that should be avoided? Or is there anything (beside water) you SHOULD take with it?
Thanks dudes for useful information.... Better consumed before or after exercise?
I would guess before because they spoke about how it affects exercise endurance and energy. I want to know how soon before exercising.
It’s not metabolized like say caffeine where you get the effect right after ingestion.
It’s at the cellular level so it has to be consumed daily to get the cells to the level where effects are realized.
So it doesn’t work like ‘pre’ to give you the boost or effects right away its built up until it saturates the muscle cells and you keep taking it to keep them at that level once they reach saturation.
About to start keto so I need LMNT which is salty. Should I hold off on creatine when taking in so much salt?
I do both
What age range would benefit? I know the US recommend >18 (adults). I’m guessing there are limited studies on this
What time did he said the best way to use it?
Pre work out
22:00 varies
Would you use half the dose for a child for brain health? I see the recommended dose being 10grams for a whole body perspective. Would a teenager then use 5grams? (50kg 13years old)
Helpful information!
Does creatine affect hair loss?
No
Monohydrate made my face/eyes bloat...5g, scaled back to a lower dose, same...more water, same. Switched to HCI and no issues. It's hard to find out how HCI compares to monohydrate?
Wow interesting, does nothing to me. Zero water retention. No weight gain. He did one sentence on fast mention HCl uptake was faster.
Do you consume a lot of salt? What does your diet look like. I actually get similiar affect to what you’re taking about usually when my diet is pretty bad, not enough water, High dose, lack of movement etc.
@@tide8999 very healthy low carb diet. I don’t do much salt at all.
I also bloat in my face and neck when taking 5g Creatine/day from Creatine monohydrate. I don’t like It, i will try HCI
Is creatine monohydrate all the same, or are products like Creapure better forms????
Monohydrate is the best, cheapest and most studied version of stick with the original
I have Afib . So does creatine cause me to afib?
I just started taking creatine and the first things I noticed immediately upon taking it one hour before resistance training.
- more energy
- less fatigue
- no post day muscle soreness
- muscles bigger during training; more swole!
- increased focus and cognition.
same day that a lie 😅😅😅
@@lordofthegym When did the say "same day" they said "first things I noticed" in context, this could be months later 🤔
The older I get, the more fit I get and the more I train the more I realize that bro science was right. Meatheads are not really a thing, the sheer holy hell amount of discipline and knowledge needed to be an athlete is bonkers. Mad respect.
What gummies are you taking as creatine? Can diabetics and heart disease patients take creatine?
Another question. Do you have to take it everyday to see benefits? Or only heavy training days? Does it breaks a fast?
Every day to keep it saturated. Does not have any impact while fasting.
What kind of creatine do you recommend?? Creatine monohydrate, creatine hcl, ect.
I personally like HCL
The Mono doesn’t dissolve unless you put it in hot water and it seems to make me nauseous similar to Beta-Alinine.
The HCL mixes well
The original creapure german creatine
What gummies are you taking as creatine?
So which creatine brand do you reccomend?
I like Allmax myself
It's ON
Who ever is cheapest to buy creatine monohydrate
Thanks for bringing in experts and discussing the science. I really appreciate these style of videos. 🤙
Been adding creatine to my morning coffee since it disolves better and easier on my stomach. When I used to add it to my protein shake it wouldn't disolve that good and would be gritty when drinking it. It also would mess with my stomach a little.
They say it is not good with caffeine it negates it...
DO NOT take within an hour of having coffee. Caffeine blocks body's absorption. Heaps of studies out there regarding this.
Awesome interview one of my favorite channels bang bang great job Thomas
What a GREAT discussion! Thank you. ❤❤❤
How do you tell fake ON creatine monohydrate? I got one from Walmart, but it doesn't come with a seal after taking off the lid
Swanson vitamins are a reputable company, high quality, and economical.
Could creative help people who don’t exercise hard, like the elderly who just go for a walk?
Why creatine headaches .
Because it sends blood pressure through the roof
Not drinking enough water
HCl > Mono
How many time does it takes for the cognitive benefits? On the other hand, I know it holds to water. Do the retention come down eventually?
That’s my question, also.
What about increasing accounts of creatine consumption and erectile dysfunction
Well considering it raises blood pressure that won’t do your ED any good but make it worse
If my supplement shake has all three amino acids that make creatine, are they actually making creatine? Should I supplement a little bit more? Thanks.
txlongarm! Never try to rush things [ ua-cam.com/video/1nonDxjIMPM/v-deo.html ] could be the outcome.
I am skeptical of some of these so-called research results. Many clinical studies lack demographic diversity. Please provide a link to any studies that were passively referenced in this video.
Important!!! Video
Hi Thomas
Can you post the article Dr Candow spoke about.
Darn V-shred ads during this video... 😂
"Keto, paleo, cardio is NOT the way to lose weight"
Jumps in pool...
Took the body type quiz three different times changing the body type each time, just out of curiosity... All remedies were the same. Low carb + carb cycling + HIIT.
I hate v shred. I block adds and they keep changing adds
Thanks for another great video Thomas!
Just wanna say that I appreciate the occasional interviews with professionals.
😂🤣Hair loss question, the creatine expert guy is bald. 😂🤣
Creatine gummies? Which do you recommend?
Give over
Awesome guest
1:09: 💪 Creatine is a naturally produced compound in the body that helps with energy production during exercise and weightlifting, leading to increased muscle strength, endurance, and power, as well as potential benefits for bone health and the brain.
3:28: 💪 Creatine can help with muscle recovery and improve measures of muscle mass, strength, endurance, and power in resistance training.
8:17: 💪 Creatine has applications for all athletes, regardless of their domain, and can help with recovery, muscle glycogen sparing, and energy production.
10:19: ✅ Creatine can have therapeutic effects on brain health and cognitive function, but its muscle, fat, and bone benefits are unlocked when combined with exercise.
14:24: 💡 Creatine supplementation can have positive effects on the brain, especially in older adults and during times of stress.
17:01: 💊 Creatine has potential applications for reducing inflammation and mental health issues, but dosing varies for different body parts.
20:18: 💪 Creatine helps muscles retain water, leading to temporary weight gain and bloating, but this is a sign that the body is responding well to creatine and can expect strength benefits.
23:52: 🔬 There is no evidence to suggest that creatine causes hair loss, and a loading phase is not necessary.
26:45: 💪 Creatine loading phase is effective for athletes needing a rapid acute effect, but for the average person interested in health and fitness benefits, as low as 3 grams a day can saturate muscles.
Recap by Tammy AI
Thanks very much for doing this friend 👍
Is it necessary to take creatine on non training days?
yes even when you dont train you need to take it whenever you want
during the day.
Does creatine increase estrogen in women?
No
@@madmax5841 Do you have any additional arguments or evidence to support your answer?
What is the best brand to buy for absorption and cleanliness from excessive fillers?
Get mono hydrate
Pure monohydrate, I should specify.
Micronized monohydrate. Creapure is non China purest form tested for heavy metals etc
Multigenics™
Creapure german creatine
(15:20) So, wouldn't this "creatine deficiency", and an improvement in mental illnesses via the consumption of creatine, indicate that we as a society are not eating enough creatine-containing foods such as meat and other animal products?...
ty!
Really appreciate the time stamps, was more curious on the fat loss aspect.
It doesn't help you lose fat. It helps you work out longer without getting run down and more workout is the pathway to losing fat.
My son is a type 1 diabetic and is very active outdoors with disc golf and soccer. Would there be any negative side effects for him at 14 to begin taking creatine?
Tt his pediatrician my friend
I take 1/2 a scoop and doesn’t make me bloated
My blood work comes back with my creatine in the 1500 range (which of course is red flagged and I supplement 10grams per day) is this ok? I assume yes as I feel great and my doctor hasn't mentioned a thing about it. Might try 20 grams a day and see what happens.
Just wasting money over 5 grams.
@@FRWD_FXLRST enlighten me please...
@@sg255010you only need 5g a day to maintain your creatine stores after they’re fully saturated in your body. Anything after will just get excreted out so you would basically he wasting your own money taking such high doses of creatine regularly. Only take 10-20g for loading phase, otherwise it’s recommended to take about 5g daily depending on your height/weight
That may be creatinine and not creatine. Two different things
Creatinine levels in blood work, not creatine!
Cool
Is it necessary to take breaks when taking creatine? I do not eat red meat at all, not because I am vegan, but it just happens so. Creatine might be necessary for me, it really increased my performance at the gym. But the instructions say to take breaks, not consume it all the time. What will you recommend?
Great info! Question though...if I take creatine on an empty stomach for exercise first thing in the morning and immediately after the workout as a post workout supplement is all ok?
I take 5g 1st thing in morning 20-30 min before workout, then after workout have whey protein with my breakfast.
This is what I do, then take 2 scoops before bed for a total of 5g a day of kre-alkalyn
Can you talk to which type of creatine is best as far as being bioavailable, etc. goes? I've seen some say that there are better versions than monohydrate.
All BS. Monohydrate only
Creapure is non China purest form (tested no heavy metals etc) micronized monohydrate
He did mention likely better or faster uptake with the HCl version. It was a fast sentence.
I love kre-alkalyn! It causes no bloat and absorbs very well
Creapure
Loved this interview
21:45
How much water do you have to drink when you take creatinine?
Do you mean creatine?
@@alexc2265 yes
Thomas on your video like about 2 weeks ago you said completely different things about how much creatine you take and today you’re saying something different. Which one is correct? 2500 mg couple of times a week or what you said today?
Doc has an itchy nose. Sulfur? Liver?
Did he say gummies?
Yeah, who knew they existed.
Powder or pills?
Both the same
Now this was very helpful. Awesome thanks Thomas
My sister claims she can’t take it bc of high blood pressure… is this true?
I have not heard of it increasing blood pressure. It does increase water in the body, but not in the way that salt does as the water weight added due to creatine is in the tissues and not the blood. So I think based on what I have heard from experts, including those who have addressed side effects.
This was a great episode, Thomas, good questions and answers.
thank you, that was super helpful. i wonder whether there is a cross link to NAD metabolism...
Best explanation of Creatine I've ever heard.
Had found creatine and tried to help me stop loosing muscle and it gave me a headache. Only used a tiny bit of the powder as often react to meds or supps. Tried several times with hwater as wondered if was dehydrated. (Was Creatine monohydrate I think, in a grey jar),
It’s cause it sends blood pressure though the roof. Main symptom of high BP is headache.
You tried creatine to help you loose muscle? LOL
The name itself-creatine-sings, doesn't it?
Damn !
Great, informative interview. Thank you.
Man Thomas's Bicep routine, is either perfect, or he's genetically blessed with superior bicep size. I know he uses BFR bands, but man, they're huge.
Maybe he "supplements"
Or maybe I eat my wheaties
@@ThomasDeLauerOfficial Haha will give them a go. Seriously, thanks for the content and education!
@@ThomasDeLauerOfficialDon't you mean your "meaties" 😅😂❤
lol! hey tom, keep on keepin on! love ya, bro!
Should someone with cancer avoid creatine?
They should avoid sugar I think and take vitamin d
A month after I started supplementing with 5 to 8 grams of creatine a day I felt no need for caffeine anymore in my diet.I cut the caffeine to about 1/4 right away and soon stopped consuming caffeine completely. I'm 66 years old carnivore and I work two full-time jobs, one of which is working in a lumber yard. I'm definitely going to up my dosage to a minimum of 10 G a day consistently.
Then you should keep an eye on your blood pressure especially at your age when taking creatine
Quality
18:51 10 gram per day recommendation from a whole body perspective
Why does Creatine make me constipated?
Try a few magnesium tablets an hour before bedtime with a good bit of water. Morning should flow better 👍🏼
You need to drink more water.
So creatine is safe for children??
It also helps the human growth hormones work.more effectively
Do 10 push ups when you see the comment, i do when i post the comment
Did 40 lol
@@TheKetoJudgeI did 41 lol
Cringe
@@BB-re6nzor positive
Why stop there, do 100, then 1000 grams a day!!
If vegetarians don't get any from their diet does it make an omnivore diet superior? I would say yes, except the omnivore diet only includes 1-2g of creatine, which is not enough to make a difference unless in strength or cognitive effect. Unless you are supplementing, and once you supplement both diets are in the same camp.
Theres no way creatine could be absorbed by the body in time to benefit someone in between sets absolut B.S
He should mention benefits in relation to relieving chronic fatigue.
I had a serious attack of chronic fatigue sitting around in the house most of the time after surgery for several months, and medical tech at my clinic had me load up on vitamin D and bam, just stopped.
Get out in the morning sunshine daily! Reduce chemical exposure & take time to journal or meditate.
@@kimgordon3695 Sun exposure higher altitude 2500ft Socal High Desert, intense sun. Gives you paper skin by 50, cataracts, skin cancer. Had cataract surgery last month for one eye, eventually need it in the other. 3 attacks of skin cancer on my face. No paper skin, readily tears and bleeds, just yet. Neighbor has it. I think he is 65.
Fantastic video, amazed with the dose … I was taking 2g then 5g, after watching the video I will pump more. I am also enjoying a lot Rhodiola Rosea after learning from it with Huberman podcast. Game changer
Nice topic for a quick listen after a workout ❤❤❤❤
Was this strictly on monohydrate or is creatine hcl a more viable option?
Monohydrate is the best option by far
Another great thing to do while taking creatine is to take quality magnesium supplement like threonate, gluconate or citrate. It works synergistically with creatine
As long as your getting your RDA of 4700 mg of potassium per day and sodium from Himalayan salt
@phoenixrisin2269 the optimal level of potassium is easy to get from fruits and vegetables. On the otherhand, the RDA for magnesium is 400mg for men and 350mg for women. Unfortunately, lots of people fall short of these daily doses because it isn't so easy to get that level of magnesium from food sources these days. In case you're skeptical of that claim, try counting your milligrams of magnesium everyday for a week.
One of the reasons it's extremely important to optimize your magnesium while taking creatine is that creatine uses magnesium for ATP production. I think that alot of these people who claim to be "creatine non-responders" are actually deficient in magnesium.
You forgot to ask about creatine consumption in hot water.
Does it effect creatine monohydrate? Can I put it in my hot green tea?
Maybe I need to look into taking creatine into my daily routine
10G of creatine a day???????? Has anyone tried this log term??????
Hey Thomas… I cant find your video of where you had a link to purchase the red light therapy face mask. Can I get that link please?
❤️💖❤️🙏💖❤️💖
On point, as always. Thank you for this valuable info.❤
The K/Mg amounts for the Element electrolyte powder are laughable compared to Na. We are surrounded by table salt yet K/Mg are scarce… same as they are in this mix. So why would you spend this much for something that doesn’t help?
Is it more beneficial to take creatine based on body weight. I am a 170 lb male, does it make more sense to me if I consume more creatine based on body weight or I should still opt for 3g of creatine every day.
3-20g based on activity levels