For the quick summary. Fat loss is a secondary benefit of creatine. No special strategy to consider for additional fat loss with creatine alone. Keep dosing 3-5 G per day, as normal, and you can see increased fat loss over time. Great to know.
Thomas I keep dropping with your help! Thank you so much! I'm down 123 pounds this morning since Feb 2nd. I feel like a completely new person. I still have a ways to go though. I'm 100% commited.
I felt "more coordinated" almost instantly, when I began taking creatine. Maybe it was that little bit of extra ATP conversion, but I definitely felt it. I've tried other supplements, and aside from magnesium and caffeine, I don't think I can say any other was so dramatically noticeable.
@thesalad Wow, thats awesome. Do you go to the gym often or just in your daily life it helped? I have one leg with muscle atrophy that I am trying to rehab. So I thought maybe adding creatine could help while I rehab a bit as well as helping the rest of me too, hopefully lol. I take magnesium at night, very true it helps.
@@avatar19822 well it takes awhile to lose that saturation and you do still get a small amount of creatine from your diet so I would think it should take at least a couple weeks to a month before you start to actually lose its performance benefits. And the benefits are statistically significant but small enough that I doubt most could even perceive the difference.
Considering creatine is basically calorie free and increases exercise intensity, I had thought it would promote more calorie burning which in turn means more fat burning.
The energy system creatine impacts is separate from fat burning for energy. Example, intense movements like weight lifting use glycogen while lower impact exercise has time to wait for triglycerides to make their way from body fat through the blood to the cell and then to the mitochondria. When you gotta move fast you can't wait for all that lol. Creatine might increase daily calorie burn or muscle growth slightly and thus a reduction overall in body fat as other cells turn to that fuel with muscle glycogen depleted and carbs being used to replace the glycogen instead of being burned for energy.
Thomas i know you read the comment section but please do an interview with Professor Thomas Seyfried! "Cancer not a genetic disease but metabolic..." He needs to be heard IMO
This is exactly what's has been happening to me, I have been almost the same weight these 3-4 months, however, I was 16% bodyfat, and now 12% or so, so yes, I have gained some muscle while cutting with the same bodyweight, I must say in terms of psychological things, is a little frustrating since I weight the same, but on the mirror I can really see the difference, my only cons is that I'm really good at getting water retention and that some days makes me look fatter, and the next day leaner, not saying also that I pee like crazy during my morning fasted cardio workouts, so is a little annoying, but overall, body recomposition, or maingain, with weight training, plus creatine in a small caloric deficit it is possible. Best
@@Starbug11 oh really? Didn't know that when entering ketosis one starts peeing like crazy, however, when I didn't take creatine and doing the same, I was peeing half of now, but still peeing quite a lot probably for being in ketosis like you said.
Case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn't appear to affect kidney function in healthy people. Please keep this in mind if you have a kidney disorder.
I lift and run. Taking 3g of creatine in the morning. I havent noticed a fat gain being fat already. I'm dropping fat percentages and slowly gaining muscle. I track everything, when i eat super lean with high protein i drop a lot. I aim for 250-300g of protein and 2400-3000 of calories.
Definitely a huge game changer for me. Monohydrate never did anything. I switched to hcl and found I could take 1/5 of the amount and experienced more benefits
When taking N.O.Xplode in my resistance training and Atkins dieting I lost 100lbs in 3 months twice in my lifetime. Once when in college and the other in my late 20s
I’m 60 years old, life time of training, in reasonable shape say friends but have noticed weaker strength over last decade so for first time in 30 years have come back to creatine and sure enough, more energy, increase in weights, double train some days…seems very good but I have added a kilo of weight as well and surely it can’t all be muscle. I haven’t changed anything, I fast, acv,etc
All these videos just mention creatine without ever stipulating type. Due to the bloating issues with creatine monohydrate and potential health complications of altering the water balance so dramatically in all muscles (including the heart), why am I never seeing creatine HCL discussed, and how would the dosing differ between the two?
I'm going call this study non conclusive and flawed, as much as I like where it's going. First 2 variable were changed, breaking the first rule of "trouble shooting" or comparative data measurement. Had these subjects performed the same training regime without creatine what would be the results? If subjects just added creatine to their diet and not engaged in resistance training what would be the outcome? At the very least the former of these 2 should have been implemented . Where is the control group in this? Does it exist? I'm not being negative here or bashing this as I think most should use creatine , training or not. Believable but not conclusive imo.
kinda wish I could give creatine a shot but I have read that it increases uric acid and I have had gout flareups in the past and don't want any part of that. Does it really increase uric acid?
The 5% P-Value and null hypothesis "statistical significance" testing are fundamentally and irreconcilably flawed. It's basically the probability of a random variable being as extreme or more extreme assuming the null hypothesis to be true! So it says nothing about whether some alternative hypothesis is true or even just likely. All it says it that assuming no effect (random coin flip), the measured/observed outcome occurs randomly in 1 of 20 cases anyway. First of all, 1 in 20 is extremely high chance of being duped. Secondly, the assumed null hypothesis may not match the actual null hypothesis. Thirdly, there are a plethora of ways to massage the numbers, manipulate experiments (even subconsciously) to arrive at statistical significance (this even has it's own name: P-hacking). Fourthly, rejecting the null hypothesis (the coin is fair) does not tell you anything about whether any of the alternative hypotheses that you want to test are true.
I've made a protein shake that I plan on taking every single morning for breakfast that combines protein powder + taurine + creatine + L-cardinine + cardarine
Whey is already a complete protein, adding in more of those individual amino acids isn't going to grant any additional benefit. Save your money and just get more protein.
@@Arrowz_88 You need to check your blood glucose before taking it and then 30-60 minutes after… see if blood glucose increases. That’s one of the best ways to know how it affects YOU!
At what age can someone safely start creatine use? I ask because I have a 14-year-old son who started working out with me. I wouldn't allow him to take creatine given the unknowns of taking creatine at his age and given the efficacy off just eating right, sleeping, and training. Nevertheless, I'm curious if there's research on creatine and teenage athletes?
creatine can be naturally found in animal foods, beef for example has 5g creatine in 1kg and as a result beneficial for anybody, no matter the age. If 5g of creatine is recommended for an adult, just split the dose in half and it should be perfect for your son or change/improve the the diet so there is no don't need to supplement it 😉
People taking creatine are probably into bodybuilding. If you increase muscle your muscle to fat ratio increases. That doesn't mean creatine helps you loose fat
Its actually funny i just got told by a trainer at the gym i go to who sees me do cardio every day said stop doing cardio lol it doesnt help maintain weight i was told xD they wouldnt listen to anything i said lol
Saying this as a stranger, slow down on everything else and work on your legs, you're at the edge of forgivable proportion so don't go farther. Your content is amazing, hope you're well.
Not really considering we address the common myth of Creatine causing fat gain in the first 1 minute of the video. Also, by posing it as a question, it wasn’t exactly clickbait, but I see your perspective. Also I like “escape velocity” lol. So true for UA-cam
@@ThomasDeLauerOfficial Appreciate your side too. Thanks for the comment! Wish I'd had kinder language in my comment. I love your content. Peace, brother
The fact he claimed people on a high protein and fat diet or keto diet can live a long healthy life, when the long term data says otherwise, makes me not trust him or any of his research whatsoever
For the quick summary. Fat loss is a secondary benefit of creatine. No special strategy to consider for additional fat loss with creatine alone. Keep dosing 3-5 G per day, as normal, and you can see increased fat loss over time. Great to know.
And if your more muscular you could need up to 10g a day. 👍
Thanks.
@@GAB-vq7reI agree I take 10gm/day
Thank you!
Every day or every workout day?
Damn clickbait! Lol
Thomas I keep dropping with your help! Thank you so much! I'm down 123 pounds this morning since Feb 2nd. I feel like a completely new person. I still have a ways to go though. I'm 100% commited.
HUGE congrats :)
That's almost a pound a day. Pretty impressive.
I felt "more coordinated" almost instantly, when I began taking creatine. Maybe it was that little bit of extra ATP conversion, but I definitely felt it. I've tried other supplements, and aside from magnesium and caffeine, I don't think I can say any other was so dramatically noticeable.
Wow! I want to try it now.
What happens if you suddenly stop taking creatine after doing it for so long? Do you start having less energy and feeling less coordinated?
@thesalad Wow, thats awesome. Do you go to the gym often or just in your daily life it helped? I have one leg with muscle atrophy that I am trying to rehab. So I thought maybe adding creatine could help while I rehab a bit as well as helping the rest of me too, hopefully lol. I take magnesium at night, very true it helps.
@@avatar19822 It probably won’t be as noticeable if you stop taking it, but let us know.
@@avatar19822 well it takes awhile to lose that saturation and you do still get a small amount of creatine from your diet so I would think it should take at least a couple weeks to a month before you start to actually lose its performance benefits. And the benefits are statistically significant but small enough that I doubt most could even perceive the difference.
Considering creatine is basically calorie free and increases exercise intensity, I had thought it would promote more calorie burning which in turn means more fat burning.
The energy system creatine impacts is separate from fat burning for energy. Example, intense movements like weight lifting use glycogen while lower impact exercise has time to wait for triglycerides to make their way from body fat through the blood to the cell and then to the mitochondria. When you gotta move fast you can't wait for all that lol. Creatine might increase daily calorie burn or muscle growth slightly and thus a reduction overall in body fat as other cells turn to that fuel with muscle glycogen depleted and carbs being used to replace the glycogen instead of being burned for energy.
You have too many subscribers to need clickbait titles. (Love the content tho)
Yes, I can't watch anymore. It's like a sponsorship Ling wind up followed by incessant ads. Bye.
This is not a clickbait title. The topic of the video aligns with the title.
Not as relevant for this video, but yeah I cannot *stand* his lying/misleading thumbnails
@@retrosoul8770the study is flawed.
You have a point
Creatine was one of the best things for my journey
Thomas i know you read the comment section but please do an interview with Professor Thomas Seyfried! "Cancer not a genetic disease but metabolic..." He needs to be heard IMO
Everyone should be taking creatine, it’s helped me so much along my 100 pound journey!
What if you can't take creatine?
@@PardieDiem one size doesn’t fit all, just do your best!
even if note exercising at all?
@@la1930 it’s supposed to be great for brain function as well, just drink a ton of water
@@DadBodtoBadDad I don't need to lose weight, just need to build muscle mass and I'm finding that difficult to do.
He lost his hair too lol
Thumbs down for click bait title
My husband and I take creatine and will continue to do so while training hard
This is exactly what's has been happening to me, I have been almost the same weight these 3-4 months, however, I was 16% bodyfat, and now 12% or so, so yes, I have gained some muscle while cutting with the same bodyweight, I must say in terms of psychological things, is a little frustrating since I weight the same, but on the mirror I can really see the difference, my only cons is that I'm really good at getting water retention and that some days makes me look fatter, and the next day leaner, not saying also that I pee like crazy during my morning fasted cardio workouts, so is a little annoying, but overall, body recomposition, or maingain, with weight training, plus creatine in a small caloric deficit it is possible. Best
@@Starbug11 oh really? Didn't know that when entering ketosis one starts peeing like crazy, however, when I didn't take creatine and doing the same, I was peeing half of now, but still peeing quite a lot probably for being in ketosis like you said.
And our kidneys will be ok with this?
One of your best interviews. Good job.
Case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn't appear to affect kidney function in healthy people. Please keep this in mind if you have a kidney disorder.
Yes but wasn’t it one study and the amounts of creatine were significantly higher than 3-5 g per day
@@Steffy-xm7mc I would say roll the dice Steffy see what happens. It's your body and everyone's body's different
@@Dolphinsphanjackass
Unbelievable collab and video! Incredibly nuanced and educational.
Oh thank god I’ve been taking it for a few weeks now you worried me
I lift and run. Taking 3g of creatine in the morning. I havent noticed a fat gain being fat already. I'm dropping fat percentages and slowly gaining muscle. I track everything, when i eat super lean with high protein i drop a lot. I aim for 250-300g of protein and 2400-3000 of calories.
That's a lot of protein!!!
If you have stomach issues with creatine monohydrate, try switching to HCL. Might do the trick
Definitely a huge game changer for me. Monohydrate never did anything. I switched to hcl and found I could take 1/5 of the amount and experienced more benefits
Kre alkalyn is even gentler on the body ☺
@@bannanaization Where is the HCL derived from?
@@richmarko8704 creatine hydrochloride, i have no idea where it comes from
Thanks for this info!
When taking N.O.Xplode in my resistance training and Atkins dieting I lost 100lbs in 3 months twice in my lifetime. Once when in college and the other in my late 20s
Best time, ( for us intermittent fasters) best kind, (where is it derived from?) best way, to take creatine. Plz.
Creatine is good for the brain. I was taking it for a while, and giving it to my wife.
How did you get her to take it?! (that’s OK you don’t have to answer that)
Should you take 3-5g creatine everyday for the rest of your life? Or do people cycle it? like, 6 months on, 1 month off, 6 months on, etc..
Great content so far, but thumbs down for the click bait title.
We'll yeah, you have to exercise too.
I’m 60 years old, life time of training, in reasonable shape say friends but have noticed weaker strength over last decade so for first time in 30 years have come back to creatine and sure enough, more energy, increase in weights, double train some days…seems very good but I have added a kilo of weight as well and surely it can’t all be muscle. I haven’t changed anything, I fast, acv,etc
It's water
Never thought it increased Body Fat but did wonder about Weight increase due to water retention?
Same here. I get really "fluffy" when taking only 3 g/day creatine. It is really frustrating.
All these videos just mention creatine without ever stipulating type. Due to the bloating issues with creatine monohydrate and potential health complications of altering the water balance so dramatically in all muscles (including the heart), why am I never seeing creatine HCL discussed, and how would the dosing differ between the two?
Knowledge is power. Thanks
Anyone recommend a brand of creatine for a female? Thanks
I am looking at Thorne company creatine right now online, maybe gonna try that.
Depends on where you are based. I take Women's Best creatine.
@@paulahanro1760 Thank you. I will look into that one. :)
“A small significant reduction” wtf does that mean? Is it small, or significant?
What the heck? They pranked us. Keep having your creatine. Show goes on, folks. Nothing new here.
I'm going call this study non conclusive and flawed, as much as I like where it's going. First 2 variable were changed, breaking the first rule of "trouble shooting" or comparative data measurement. Had these subjects performed the same training regime without creatine what would be the results? If subjects just added creatine to their diet and not engaged in resistance training what would be the outcome? At the very least the former of these 2 should have been implemented . Where is the control group in this? Does it exist? I'm not being negative here or bashing this as I think most should use creatine , training or not. Believable but not conclusive imo.
Creatine helped eliminate my wife's migraines
Love the content and your hard work! Awesome info here on creatine! Thanks!
The room may benefit with a couple/few audio ceiling baffles. 🤘🏻
5g every day for moi 💪🏼
kinda wish I could give creatine a shot but I have read that it increases uric acid and I have had gout flareups in the past and don't want any part of that. Does it really increase uric acid?
great addition to the channel, the interview series, is!
Yoda, is that you?
💚
I took creatine for years and had no benefits for my efforts
I just don't get it...why does it work for everyone else but not me?
Can anyone suggest the optimal duration for taking 5gs/day? 1,2 or 3 months? How long should one take it for and what is an optimal cycling strat?
Can take it forever or stop if u want
So what are some good quality creatine supplements?
Creatine Up from Metagenics
The 5% P-Value and null hypothesis "statistical significance" testing are fundamentally and irreconcilably flawed.
It's basically the probability of a random variable being as extreme or more extreme assuming the null hypothesis to be true! So it says nothing about whether some alternative hypothesis is true or even just likely. All it says it that assuming no effect (random coin flip), the measured/observed outcome occurs randomly in 1 of 20 cases anyway.
First of all, 1 in 20 is extremely high chance of being duped.
Secondly, the assumed null hypothesis may not match the actual null hypothesis.
Thirdly, there are a plethora of ways to massage the numbers, manipulate experiments (even subconsciously) to arrive at statistical significance (this even has it's own name: P-hacking).
Fourthly, rejecting the null hypothesis (the coin is fair) does not tell you anything about whether any of the alternative hypotheses that you want to test are true.
This is why I don't put meta analyses using statistical methods to practical application. Just show me the facts.
I've made a protein shake that I plan on taking every single morning for breakfast that combines protein powder + taurine + creatine + L-cardinine + cardarine
Whey is already a complete protein, adding in more of those individual amino acids isn't going to grant any additional benefit. Save your money and just get more protein.
Lol listing cardarine like it’s taurine or creatine…
Do we need to take creatine with carbohydrates or just with water?
Great information. Thank you
Can u take Creatine while fasting?
Yes u can as Thomas mention in some other video
@@djfawaz09 I tried taking it while fasting the other day...and idk. I feel like it breaks my fast
@@Arrowz_88 You need to check your blood glucose before taking it and then 30-60 minutes after… see if blood glucose increases. That’s one of the best ways to know how it affects YOU!
Ugh, this video has too many likes but the information is not related to the title. 👎
Creatine good, commercials bad...
At what age can someone safely start creatine use? I ask because I have a 14-year-old son who started working out with me. I wouldn't allow him to take creatine given the unknowns of taking creatine at his age and given the efficacy off just eating right, sleeping, and training. Nevertheless, I'm curious if there's research on creatine and teenage athletes?
creatine can be naturally found in animal foods, beef for example has 5g creatine in 1kg and as a result beneficial for anybody, no matter the age. If 5g of creatine is recommended for an adult, just split the dose in half and it should be perfect for your son or change/improve the the diet so there is no don't need to supplement it 😉
@@Tradefy Thank you🤝
What are the alternatives to creatine, when you can't take creatine?
Meat has creatine in it.
@@DrunkJackal Love meat of all kinds, but I'm not carnivore. I'm trying to gain muscle.
any reason why you cant take creatine? Health issues?
@@s2sphysiotherapy892 One kidney
🙏❤️
I’ll be real, I’ve never in my entire life ever heard anyone claim or suggest creatine increases body fat
I need something besides the coffee. What is worse? Dark chocolate- 85% 14g carbohydrates /100g or nuts (walnuts, almonds)? Thank you
First
Just a few minutes in. Hope we get analysis of studies that didn't include resistance training just see how much creatine adds.
When should I take it before or after workout
People taking creatine are probably into bodybuilding. If you increase muscle your muscle to fat ratio increases. That doesn't mean creatine helps you loose fat
Essentially it then does because of those results you mentioned
I’ll stick with carnitine.
Its actually funny i just got told by a trainer at the gym i go to who sees me do cardio every day said stop doing cardio lol it doesnt help maintain weight i was told xD they wouldnt listen to anything i said lol
They're right
3-5 grams per day.
I get moon face when I take this stuff. It's just awful, not to mention the stomach pains.
Try hcl
Look out, here comes another one.
WHAT is it made of/from?
I have read that caffeine seriously reduces the positive impact of creatine - COMMENT?
Where did you read that?
@@mandolorian9893 Google it.
Saying this as a stranger, slow down on everything else and work on your legs, you're at the edge of forgivable proportion so don't go farther. Your content is amazing, hope you're well.
Dude look at my instagram lol. My legs are jacked. I don’t have huge calves, but never have and don’t really care lol
❤❤
💖❤️💖🙏❤️💖❤️
Click-bait headline, “Does creatine STOP fat loss?” Wonder if he’ll change it once the vid reaches escape velocity
Not really considering we address the common myth of Creatine causing fat gain in the first 1 minute of the video. Also, by posing it as a question, it wasn’t exactly clickbait, but I see your perspective. Also I like “escape velocity” lol. So true for UA-cam
@@ThomasDeLauerOfficial Appreciate your side too. Thanks for the comment! Wish I'd had kinder language in my comment. I love your content. Peace, brother
Sweet years of creatine for nothing
The fact he claimed people on a high protein and fat diet or keto diet can live a long healthy life, when the long term data says otherwise, makes me not trust him or any of his research whatsoever