What Creatine Does to the Body
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- Опубліковано 19 чер 2024
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What Creatine Does to the Body
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In this video, Jonathan from the Institute of Human Anatomy discusses how creatine works, how you get it, if it's safe, and how it can improve athletic performance.
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Video Timeline
00:00 - 00:55 Intro
00:56 - 01:47 What is Creatine Made From?
01:48 - 02:15 How Do We Get Creatine?
02:16 - 04:03 Can Vegans and Vegetarians Be Deficient in Creatine?
04:04 - 06:15 Other Supplements for Athletic Performance - AG1 & "Destroying" Jeremy!
06:16 - 08:20 The 3 Energy Systems of the Body (Hint... Creatine is one of them...)
08:21 - 11:50 How Creatine Actually Works & Fuels Your Muscles
11:51 - 13:13 How Much Do You Have to Take?
13:14 - 14:16 How Creatine Actually Improves Athletic Performance
14:17 - 16:12 What are the Side Effects & Is Creatine Safe?
16:13 - 17:10 Geoffrey & Jonathan's Final Message: AG1, Superman, Quizzes, & Stuff
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Audio Credit: www.bensounds.com
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#Anatomy #Creatine #Exercise
I'm an old powerlifter (lifetime drug-free) and I've been taking creatine for 25 years. My kidneys are in perfect working order and I've never experienced the slightest ill effects. Creatine does put on five or six pounds of visible intramuscular water weight when I start taking it after a layoff, but that's not exactly a problem, unless you're worried about maintaining your weight class in your respective sport. When I first started taking it, without at first really monitoring its effects, I one day was shocked to realize that my deadlift/back training session time had dropped from 40 minutes to 25 minutes! I don't time myself between sets -- I simply do the next set when I feel mentally and physically ready. _That_ is what creatine does.
Hey man did you every get hair loss. Lots of people say that you lose your hair form it.
@@luisg1683 LOL That's a new one. I've never heard that one before.🤣
@@timsmith3377 LOL it's not new at all. You must have just recently started creatine intake to have never heard that. The most common rumors that are ALWAYS bandied about over the possible negative effects of creatine is a drop in kidney function and hair loss. It is proven that creatine increases the DHT (testosterone) levels in the body. So yes, in an indirect way, if you already have really poor genetics for male-pattern baldness, then logically it can cause that hair loss prematurely. That being said, no scientific study has ever proven a direct link.
I'm not a serious lifter but I sometimes do fairly intense routines like P90X or Body Beast to get in better shape. Body Beast has things like dumbbell super sets and drop sets followed immediately by trying to do 15 decline pushups. I had a really hard time doing the pushups after my muscles were already tired from the lifting. There was nothing there after 3 or so. I just ran out of steam no matter how hard I tried. After some time on creatine I noticed I could not only lift heavier weights but I could power through far more pushups. The extra work I was doing created additional gains. And with continued creatine I could continue doing more work than previously. It definitely broke me out of plateaus. The stuff did wonders for me.
@@swedishshortsnout5610 >It is proven that creatine increases the DHT (testosterone) levels in the body.
No, it has not been proven. There's a garbage study that showed that some athletes had elevated DHT levels while they were taking creatine during a study, but no causal link has been established, no one can explain how or why creatine would increase DHT, and there also studies that show no DHT increase when taking creatine. For all we know the creatine supplement they used was laced with a DHT analogue like anavar, as at the time of the study there was also another study that showed that up to 20% of supplements on the market at the time were contaminated with anabolic steroids.
So it's one of the few well researched supplements that legitimately work, good to know.
I haven't finished this video yet, but when I took it in 1999 I understood it helped muscle cells absorb more water, basically.
It definitely "pumped" me up when I took it in crystal form in protein shakes.
I thought you only watch anime/movies
@@PhilLesh69 did you comprehend what he said? It can give more energy to do more reps. In general, you will build more muscle by doing more reps if using the same weight. Same weight with more reps equals more volume.
@@capedbaldy6404 this guy is everywhere just like Justin Y.
@@eventhorizon4795 It's a bot
You never pinned the correct answer.
Arginine is not classed as an ESSENTIAL A.A., of course we can use this for the justification go keep a stash of dark chocolate.
This is the best fitness/biology channel I have come across so far. Everything makes sense. You explained concepts instead of repeating fitness cliche. Great thing!
I’ve been taking creatine for the majority of my fitness journey (7 years) and it’s always been super beneficial. Also, I still have my hair!
I have like a 5% chance of actually keeping my hair, so that’s the only debate for me on taking creatine 😩
Hair on your butt doesn't count.
I still have hair down there,which still crate problem to my wife mouth..
What do you use to keep your hair from falling? After doing research that is literally the only real bad side-effects of using creatine supplements
@@KidKrazz81 im holding off since my hair is my best asset, but even i have to say the actual research is pretty minimal, and could be due to the increase in work the Creatine athletes did.🤷♂️ The rest is anecdotal and could just be correlation for the most part.
Answering today's question: Both arginine and glycine are considered nonessential because the body can produce them. They are classified as semiessential or conditionally essential amino acids. Amounts needed vary, depending on the age and the health status of the individual. Individuals whose bodies are under stress, such as burn patients, also need more arginine and glycine in order to heal or facilitate tissue growth. Methionine is an essential amino acid. The body does not produce it. It must be obtained from the diet or with supplements. Methionine is needed for normal growth and repair of body tissues. (These quizzes are fun. Thank you!)
It’s actually Glutamine and L-Leucine that are given to burn patients and those with HIV losing body mass
I disagree
@@shaanpatel2008 exactly lmao methionine also codes for the start codon in dna and this mf says body doesnt produce methionine
@@shaanpatel2008 I have no background in this subject. I simply enjoy researching the topics and hope someone who knows more about it can answer the questions correctly.
@@marthajohnson2775 I love that. I love it a lot.
I remember my teacher used to play your videos in class all the time. I though you only did regular anatomy and physiology lessons, cool to see that there's also a lot of exercise science stuff too
I didn't see it pinned, but methioione is an essential amino acid.
While arginine isn't an essential amino acid in adults, it is for children. It's needed for optimal growth. It's also needed in adults for certain injuries and medical conditions such as burns and renal failure.
-NIH
Methionine yeah
thank you I didn't see a pinned one either :( but no worries now thanks to you! I appreciate it man thanks
NIH also thinks eggs aren't as nutritious as lucky charms
@@christianfritz3373 I'd like to see a link to that study.
Good to know ty.
As someone trying to get into a fitness journey. It's really confusing trying to choose suppliment products. Thank you for a clear and scientific explaination. Great video!
Would you suggest me to take it or 🙄
@@corpse_e based on the above information. I'd suggest making your fitness goals clear before making that decision. If your goal is merely living a healthy an fit lifestyle then creatine won't be necessary. If you intend to compete in fitness competitions creatine may be a factor that can help maximise your results.
Protein and Fish Oil is all you need at the beginning. Creatine once you start training pretty hard.
Honestly at the beginning you should focus on a proper training program and a good diet.
Taking any supplement is useless if you eat pizza and drink coca cola.
You're welcome and good luck on the fitness journey!
Use creatine to build when bulking.
Use EAAS when leaning to preserve muscle mass. Works as energy booster too.
You do not need protein shakes. You get most of what you need form the average diet. 1.6-2.2g p/kg of body mass, studies shows around the same results. Unless your program design says otherwise by a professional depending on your situation.
That's all that's necessary to know when it comes to supplements.
From My years of training and education, that's all you need to preserve and build.
But like the guy above mentioned, you don't need it if you just want to be healthier and mobile, opposed to aesthetics and muscular size.
Forwarding this to my mom. Finally settling the argument from when I was taking creatine back in highschool and it not being some sort of illegal preformance enhancing drug. All jokes aside great video!
I was waiting to see this comment lol, SAME
I would argue with my mom over this 🤦 it was actually quite annoying. She still doesn't shut up about it. I'm 33 now.
Most heavily researched supplement of all the supplements by a LONG shot. The scientific data is sound.
I'm forwarding to youngest 😂
Give her a scoop
I have never really committed to creatine until about 6 weeks ago. The only side effect that I’ve really noticed is weight gain. After my loading phase of 20g for 5 days, and 1.4 tsp (5 g) daily maintenance, I went from around 181 to 188 with ease. I’m around 190 now. My strength is significantly higher, and my metrics such as reps, load, and effort has improved as well. If you can get past the psychological aspect of the water gain (my muscles aren’t looking as “rigid”, but much more supple), then I’d say go for it. It definitely gives you about a 15-20% boost through weight training.
Good information, tnx
Do you do cardio? That usually takes away the water retention.
Should we take creatine 1/2 hour before going to the gym? or can we take it any time?
@@rohitpunetha9506 anytime ,I put it in my water that I drink while at the gym.
@@rohitpunetha9506can be taken anytime but taking after a workout has worked for me for the last 20 years.Taking before doesn’t have any added benefits.Good luck on your creatine journey!
I have been training for 10+ years now, and i have been on and off creatine monohydrate several times during this time. And what i discovered, is that for me, not only did i become more resilient, i also became stronger in certain muscles, especially in my arms. And the effect was almost instantaneous. I also recover more quickly and need less rest between exercises. It's truly a magical supplement that i cannot do without anymore. Now I've been on creatine monohydrate for 2 years straight, without any breaks, and there are no side effects to mention. It's all +.
Until you start loosing hair
@@James-dy6zh I started losing hair long before that. It's genetic in my family. And also, i don't really care, Hair only makes summers too hot, and cost too much to have it trimmed. And i also work as a bouncer, so i guess i look more badass without hair.
Anyways, i would trade massive gains over having hair on my head any given day.
But then again, no study show or have concluded that higher creatine intake causes hairloss, so there's that.
@@FabledGentleman what are your daily dosage? Do you do loading dosage?
@@Dubai892JK 5-8 Grams per day is what i take. I do loading phase when i start yes. 1 week with 4x5g every day.
@@FabledGentleman how often do you stop and resume. Ever considered adding glutamine to the supplement you are taking
I'm 66 years old & have taken 2 types of creatine, monohydrate & HCL for decades with grape juice for insulin spikes. Creatine seems to help my joints and give me strength while lifting. This could be because I have less pain in my joints due to hydrated cells and the ADP. Don't know how accurate all that is. But it's my experience.
Did you notice any difference between HCL and monohydrate?
Great explanation doc! Really helped me in understanding how creatine works in the body. It also helped me in deciding on how and when to take it.
Great video as always. I've been on the fence about creatine for about a year now but might dab into it and see how my body reacts. Love your videos and got into AG1 because of you guys, doesn't taste the best lol but I have noticed a difference in my day-to-day energy.
Thank you so much for your videos. I've always loved them, but right now, I'm doing the human biology module of my health science bachelor's degree. I have my exam in a month. Your videos are excellent revision for me. It's crazy how you've just happened to cover the topics I'm doing, almost at the same time as the topic in most cases.
Thank you so much for such an in depth talk on the subject at hand.
I have taken creatine for years, and works well for me, but stopped a year ago since I was beginning to think I did not need it. Now, as I am getting back into rougher exercises, I find myself missing out on a couple of reps, which was unusual for me. Your information has answered my questioning and back to creatine I go, haha!
If you over stack it doesn't work as well.
@What Up what? You want one guy to update you as if that's somehow more valuable info than the tons of studies done with hundreds of subjects
I enjoy hearing first hand reports. There are sometimes additional perspectives that don't make it into the published studies.
@@dimitrijekrstic7567 why did you assume they only want "one guy" to update them? And why did you assume that it can't be both? As in benefiting from the studies as well as personal accounts?
All those assumptions for what? Are you trying to paint others as dumb? If yes, ask yourself why.
MAYBE ITS CUZ UR OLDER? i used to work out since i was 14 years old till i was in my late 40's I think theres are really maybe 2-4 suppliments that help. all you gotta do is eat healthy and sleep
One of the best channels i have ever subscribed too. So much scientific explanation so easily explained. Thanks mate and keep it up!
BEST VIDEO ON CREATINE I'VE EVER WATCHED, LOVED YOUR EXPLANATION!!!
The simplicity of your explanations is on another level! I've listened carefully to every word you said and it all makes sense. You're hitting directly in the center with the main points and concepts that are the most important for the specific topic. Keep it up with your awesome work!
I never really knew about the nutrition part of workouts, and would go absolutely crazy in the gym without any supplements or guidance, and would come out feeling absolutely horrible and burnt out. I started reading more about creatine and increasing my protein consumption, and after about a month I’ve noticed significant improvements!! Nothing crazy, but my muscles are slightly more defined and I’m able to push through more reps/more weight at a time.
This video was super informative and I appreciate you breaking everything down! Too much of the fitness world seems intimidating, especially with supplements, but this is super helpful :)
I appreciate the clarity by which you explain everything. It’s like taking class. Love it!
I used to take Creatine and I found it did help increase my strength when exercising.
However, I did suffer from muscle cramps during that time period.
It was recommended that you drink alot of water when you're taking creatine supplements, and I can verify that is a good idea.
Ive only been taking 3g per day for 8 days, but i already feel the benefits of it in my workouts and hitting PRs so much easier than before. Plus because i am drinking so much more water, my digestion is so much better! I'm no longer getting bloated after meals, especially after my protein smoothies. I only experienced nausea once and that was when i took it on an empty stomach. Now i either take after meals or with some soy milk rather than water.
I have a bad mid back sprain where I tore some muscle and spinal ligaments. It's slowly getting better over 4 months but pain never really goes away. So it just hit me that body builders use whey protein with creatine and all that other stuff in it to recovery from working out. It has really sped up my recovery too. No more pain and full motion again.
Supplements make a difference over time
You REALLY need to add the 9 essential amino acids from Vita monk or kion(I think?) It builds muscle and repairs tissues. It's protein that's 100% bioavailable. The next closest is eggs at 49%.
So, should I take creatine or nahh?
@@mavvynne444 Try it out. If you don't like it or have no signs of improvement then don't buy it again. But I think you will like it
@@my2cents187 But will I still be a natty if I take creatine?🤔
I just found your channel. As long time ag kinesiology grad and now an industrial hygienist you are unique in your physiological approach. Subscribed.
I truly enjoy this channel!! This vid is interesting. Reading through some of the comments this may not be for everybody. I was taking creatine, and I stopped after my blood work results. My bun/creatnine ratio is 33 , and the standard range should be 9-23, Overall, I feel strong and healthy.
Wow! What a well researched, easy to digest bit of information. I just found a new favorite channel. Thanks for keeping it nerdy and real. Big fan!!!!
Man, I love these videos relating to exercise and performance. Your video style is captivating and informative, please keep making more and educating the public!
Just started to take a pre work out that has 3g of creatine in it, the amount of people that give you different info on what it dose at the gym is unreal. This vid has really helped me understand more and made me happy to continue to keep taking it. Thank you for the work you do
I didn't do well supplementing with creatine but for those that weren't aware, 3g is the same amount you can get eating a pound of beef.
COLIN..TAKING A PREWORKOUT IS UNHEALTHY
@@aclockwisevortex32 almost 1kg of meat a day to get 5g is OUUUF
@@aclockwisevortex32 a kilogram, not a pound of beef contains 3 grams of creatine. Creatine is only in raw beef though, since heating meat converts creatine it contains into creatinine, which has no effect on you
It increases your work capacity more than anything else, which makes sense. You can perform the same feats more times in a row, with less rest in between. Absolute strength gets a small bump, and you maybe hold more water and feel more "full".
Ive had some experience with anabolic steroids when I was younger, today at 43 I've started trt. But in between my absolute favorite supplement with the most benifets was creatine. I've heard of people who don't feel the benifets, but the vast majority do, both in strength and in muscle gain.
Ive been taking it on and off for years since I was 15. I’m 36. It’s great! You can def tell when you stop taking it. Only major side effect I’ve noticed was massive diarrhea about 2-3 days after stopping the supplement. Most likely because your body is releasing the water you’ve been holding on to
That makes sense actually
Most website ignore what happens to you physiologically when you stop taking creatine… they need to highlight the diarrhea part more
How and what does it feel like when you commence it?
???? you don't shit out water LOL
The water in your muscles never go back to your digestive system, so it's impossible for it to cause diarrhea
I was at the gym today and I literally thought if there is a scientific video about creatine. And here you are with this amazing video! super cool
Perfect timing! Lol. Thanks for watching!
You don’t need it
Only fools go to the gym, real men play sports.
@@SunnyandNova Why not
@@dann5480 Opinion rejected
As a healthcare professional and instructor I
believe this channel does the public a great
service. So many of us know so little about our
bodies that it really is shameful.
Thank you for your continued work.
What do you mean by Healthcare professional?
@@Dr.SriramRavichandran he’s like you. When they’re not proud of what they are they just say “hc professional”.
Lol 😂these days anyone call themselves healthcare professional by just lifting weights… How these people even write these things Be what you really is
@@Dr.SriramRavichandran From the "Dr." noted within @Dr.SiramRavichandran's online call name, it could be naturally assumed that @Dr.SiramRavichandran is likely some sort of physician, aka., a healthcare professional.
lovely poem
omg I love your videos, it really helped me understand physiology etc!❤❤❤❤❤❤❤❤
I really appreciate the breakdown. I've been taking creatine (monohydrate) for about 9 yrs. It's hard to explain to people who don't understand that it isn't a steroid and for the broscience aspect I just dumb it down to "it recycles phospates into more atp so you can do more work and get stronger/faster via that process"...been looking for something a little more concise to point people toward who really want to know what it's about/what it's for. Thumbnail is a little sus though lol
I started taking creatine monohydrate 2-3 weeks ago, 15-20g/day. I know it's a lot, I will go down to 5 grams. I gained about 4-5kg/8,8-11lbs bodyweight, probably mostly water (in the muscle). My strength went up significantly! I added 10kg/22lbs to my bench press in working sets and improved in EVERY exercise. Everything feels easier, better pumps etc. I started training 20 years ago, so I'm not talking about newbie gains. So yeah, creatine works for sure!
Nice, that's awesome 👌 question for you, when during your day do you take creatine or how long before your workout?
4-5kg in how long?
Nice
@@avriosan take it with shakes after breakfast
@@avriosan it dfoesnt matter
I experimented and creatine seemed to increase my working set bench press by 3 reps from 225 for 10 max reps to 225 for 13. It didn't get worse that's for sure. It's a slight edge at best.
3 more reps in your example is 30% increase this is significant don't you think?
@@jdparadis4925 Yes, when you put it that way it is significant. Thank you.
@@dw6015 When (before my workout) should I take it?
I heard a lot of good things, so I got one, but it doesn't seem to work. I take 5 grams about half an hour before workout...
@@ibrahimalzahrani4587 doesn’t need to be any set time or particularly before a workout. Also, results take time to show and will show after a couple weeks of taking 5-10 grams daily. Your muscles need to saturate with creatine to get the benefit
I have almost the same experience.
For me, I have experienced the upset stomach from creatine but it’s only when I’m loading and I take it on an empty stomach. I would recommend eating before taking higher doses or to spread it out into smaller doses throughout the day. Hope this helps
After a few months of using creative along with a good diet and daily exercise I notice a very significant difference of endurance and recovery. I highly recommend it. I didn’t do a loading phase. I just stayed with a consistent 5g scoop daily Long and steady. Consistency is key on everything. No need to rush
Ans:-
Essential amino acid:- Methionine
Non-Essential Amino Acid:- Glycine, Arginine
Met is the starting Amino acid of a poly peptide chain also
@@gregnichols2140 Yes,Methionine is specified by the codon AUG, which is also known as the START CODON. Consequently, Methionine is the first amino acid to dock in the ribosome during the synthesis of proteins.
Great video. I was waiting to hear affects of creatine on the heart…I was told in hs that it affected the heart ie heart rate, etc, so I stopped taking it. This was in the 90s and they clearly didn’t have the research on it like they do now. I did notice the increase in strength though. Was very helpful with lifting.
I started taking creatine a little over a week ago and did not load so it will be a bit of time before I really see a difference. It was nice seeing a video talking about it though, so far I have experienced no side effects.
You do such a great job of blending chemistry, biology, and anatomy in a way that makes sense! Wish I could’ve learned it like this in school.
I just bought my first jar of creatine and this is the first video I see, thank you so much for posting it!
Talk about some mighty fine timing!
Go for pure creatine monohydrate. Don't bother wasting $$ on crap that people are trying to sell you with 10+ other ingredients. You can buy pounds of pure creatine for VERY cheap. Tastes like absolutely nothing so you can mix it with ANYTHING.
Amazing! Wow ! The body and mind does. Thank you for the explanation very thoughtful. You are very knowledgeable.i always learn something new. Will try again this supplement. I've tried it before, but I was scared to take it again. I didn't know too much about it, but now Im more certain to what it does. Thank you!
Don't be afraid, man. You go get that rake and you rake that creatine like there's no tomorrow!
Don't do it it's bad you can get more than enough through foods like red meat . Is bad for kidney's causes muscle cells to retain water will raise blood P .
It's weird how this vid popped up literally right after I finished drinking my daily creatine dose. I'm definitely for the gains. Thanks doc.
I've always said creatine hands down is one of the, if not the single best supplement to take for working out. As you learned it actually can yield up to 40% more reps and is one of the safest supplements to take.
I just got back on it a week ago after not taking it for years. After a few days, definitely an energy boost and as of tonight's bicep movements...I have the weirdest pump. Feel like my muscles are rolling. Crazy
It helps keep your muscles hydrated.
@@darionbuck4614 did u take it in pill form or powder? And how much? I want to get some from Walmart.
I take creatin almost for 15years. Every day a tablespoon powder (5-6gramm) to your breakfast.
If your prone to hair loss like most men are it will speed that process up
I really love how you made science and biology so fun! Keep doing these videos!
I’m 61 female 🏋️♀️& I enjoy the benefits of creatine both muscular & cognitive 👌👍
This dude is an excellent teacher! Keep it up brother...thank you!
I love this channel and I happen to be getting into lifting recently…sick timing! Great vid
Thanks! Good luck with the lifting!
It’s the microphone on your iPhone/other brand dear, def not coincedence
I worked out with and without creatine in a bunch of different scenarios. I can definitely say creatine helps.
Thank you for your information I've been taking creatine for like one month now and it works really well for me
I took creatine for about a month and it was lifting weights daily different parts of my body alternating and one day I pumped up huge and stayed that way for a long time
it happend to me also. i got scared from it
Great video; thank you for being detailed, easy to understand and engaging to listen to.
I'm at the beginning of Another fitness journey after being in a terrible car accident in early 2021.
At 6'1, I went from 219 to 301 in less than a year.
But I'm working on it.
Liked and Subscribed.
Have a great day.
what happens
@@adelalotaibi2752 Hi,
I've lost 25 lbs. in my first 6 weeks so far. Another 50-60ish to go.
Have a nice day.
Hi how are you now?
I started taking creatine about 10 days ago, I had no side effects and my muscles look bigger. I don't mind it.
did you go on a loading phase ?
@@malcomx5675 yes I did
Very educational I love your videos so much!!
Do you have any links to the study that showed creatine does not increase creatinine levels? Would really help me out with research. Thanks.
Keep up the great content
Thank you so much for such a great video and clear explanation! What is the effect / benefit of creatine for more endurance based sports (eg longer runs, swimming, cycling etc)?
Super packed with info and well illustrated. Thanks Doc!
Great content, I am a graduate of medical school and I find your videos to be so helpful to tie concepts together and visualize key aspects. Keep the videos coming! Thank you
This channel is truly the best , and you’re doing a great job
These videos are interesting and packed with good info. Keep it up!
Creatine sounds great, I had forgot about that. Limiting my sugar intake to consuming raisins along with a fat source, Walnuts, has given me a lot of energy. The juice I drink is very low in sugar like just carrot juice. You become a fat burner after quitting sugar. Things like honey and fruit juices are sugar as well, plus overly broken down processed foods turn to sugar in the body. Also quitting bread and other testosterone lowering foods increases energy along with having only the one meal at the end of the day, breaking the fast with protein shake with cocoa.
I'm not a medical student nor had any related thing from med. But I am fascinated from this, every single one of your videos. You explain everything so clear. Really I learn lots. In fact I'm an architecture student, and I think med also suits for me🤔😊 keep up!
It goes way deeper than all the videos. Informative videos in UA-cam are always much more interesting than real life medical studies.
I'm a medical student and I like this guy's videos. You're not alone 🤗
Hey, I was an architecture student too before I decided to quit and go to med school ! I realized I was way more interested in these topics ahah
@@furavyoff4188 how's your med choice 😃? I have a second tho.
Now this video is worth its weight in gold!!! Very good honest, review and talk about creatine!! Awesome work guy's!!
Every time I run, I feel tired easily. But when I first started to push past my limits every time I ran for about 2 months then I realized that I can still go further. I don’t even know my limits anymore. I just stopped fearing that I might crash after workout. That’s how great is pushing your limits. No supplements.
Wow, so interesting! I have the same fears too that I might be pushing myself too much.
The daily 5gm of Creatine is flexible, based upon your body weight and muscle mass isn't it? Like all things, the amount of a nutrient you need is based upon your individual requirements.
Great to see another channel confirming that studies confirm positives of creatine supplementation with minimal to no adverse effects.
Enjoy these fitness related videos; keep 'em coming...
From what I gathered yes it’s possible to expand apon that taking more if you weigh more than average like above ~200 but that’s more of a arbitrary number. Realistically you just need to have sufficient saturation of creatine so taking more just leds you to only having to take micro doses (2.5~5g)to keep your muscles saturated with creatine, bc your body naturally releases some of it. Once you’ve reached the point where your saturated enough you can miss a couple of days no biggy but if you stop taking it for a extend period upwards of a week, expect it to be majority of it out of your system (at least for the benefits you’d be taking it for).
yes, the 5mg is for an adult well over 300 pounds, but good lord is messing around with
how much if you weigh 110 and have been working out for a year?
im thinking like 1.5 cause i eat a lot of meat and fish that has some creatine
I was told that it is bad for people with high blood pressure or can cause heart attacks are either of these true ?
Love your ongoing presentations - as a long term Personal Trainer/Movement Specialist (20yrs) I direct & send these videos to my Clientele. 👌🏼
As someone who’s trained squads of Clients specifically for Obstacle Course races here in 🇦🇺 & competed in them monthly for 3 years I can recommend the following for Spartan: 1) research the obstacles & distance & prep specifically 2) run light (lightweight clothing & exact footwear 3) be functionally sound & issue/injury/niggle free at the start line 4) wear protective gloves to save your hands 5) work & motivate as a team 6) have brutally strong grip strength & 7) remember to have fun!
Best of luck. 👊🏻🇦🇺😎
Another awesome helping video !
You are very good at how you speak and provide this important information. Thank you.
Perfectly explained! Thank you! PS: I'm one of those getting muscle cramps when using creatine, so that can be a side effect for some people unfortunately.
When it comes to supplements the most important point for me is the purity and where it comes from. Just like with the regular food. For some reason i can always reactivate my muscle structure within 3 weeks of training, although i sometimes didnt exercise for half a year (winter).
hi. you are doing a great job with these videos. could you also make one about carnosine (description, how the body uses it and if it is necessary to supplement it)?
Creatine helped me recover between reps when I was lifting. I noticed an immediate increase in the number of reps I could do and recovering after the workout.
Your channel is pure gold.
Thank you for covering this topic in a truthful medically scientific view.
Hey my good friends at the IHA, y'all are really doing something here... keep it up mates! The depth and all inclusive physiological approach you take to these topics set you apart from all these other channels.
I really enjoyed the video and the information offered. I would love to understand if creatine has any positive impacts for endurance athletes. I can imagine strength gains in terms of those who lift, but does it impact the ability of the muscles to perform over longer sub-maximal efforts?
I've tried to find scientific info on this, but failed. Anecdotally, I've found creatine helps push my endurance goals substantially, but I would love a more objective take.
Well done. As a media professional you did a great job maintaining my focus and attention. I survived an abortion attempt only to be born without a right major and minor pec, 2/3 of the bicep muscles, no R lat and only 1 ligament in both knees. As a result, I work hard to look like others sand creatine has been a part of my training.
So sorry. Tell the Dems Late term abortions are horrible and a sin against humanity
massive respect
@@Yee20234100% agree.
Wow... you are inspiring
This is gonna blow up , everyone wants to know about Creatine side effects
Lol. Hopefully it does blow up. Thanks for watching!
I took creating years ago and gained 10 lbs of water weight and even got stretch marks from muscle bloating. When I would get pumped, the skin would be tight as if it was stretching the skin. It gave you that pump feeling. It definitely worked for me and I never suffered any adverse side effects besides the water retention.
I didnt notice any changes on my body in terms of health but when I ve done some medical tests it showed some "spikes" or something higher in the liver, cant remeber the correct term. When I stopped used creatine and did the tests again it was normal, kinda bugging me out, because creatine is the only supplement that " works" for me...
Thanks for letting us know. Definitely don't want stretch marks, so no creatine for me..
i havent learned in a setting like this in so long like since school. Thnak u
This is a great series of videos thank you so much!
I know my following statement goes against some established research, but it is a reflection of my experience with creatine. Make sure to drink plenty of water when taking creatine. For me, not drinking enough water caused a few issues, such as morning dry eye and not having smooth movements.
im a powerlifter i take creatine everyday i work out but i love your content
Thank you!!
I use creatine, and I mention it to my Dr. when I noticed a blood test he had checked off Creatinine. He said it was not going to affect the results, which surprised me. Glad to hear it repeated in this video, too.
@institute of human anatomy I love your videos. I have a question regarding CrP's use, how does your body regulate when to leverage this energy source? For example if I go for a mid intensity run, will the CrP be leveraged once my glycogen is consumed? Or does the intensity really have to be above a specific threshold?
My understanding is that taking creatine can noticeably increase creatinine levels in the blood and urine, but that this increased creatinine is not itself harmful. However, it can throw off the kidney diagnostics mentioned in the video and lead to a misdiagnosis of early stage chronic kidney disease in otherwise healthy people. This is because creatinine levels are used to determine an estimated "GFR" score, essentially a percentage score of your kidney function. This can be exaggerated by additional factors common in people who would take creatine: high protein diets (especially from meat), having high muscle mass, ketoacids from low/no carb diets, and increased muscle metabolism from training. This misdiagnosis can be cleared up by either temporarily stopping creatine, slowing training, reducing protein and increasing starches for a week or two, or by having a "true GFR" test performed which is a more involved test requiring an inulin injection followed by one or more blood draws over 24-hours to test the kidneys'' ability to clear the inulin.
I hope u are right, cause either i have stage 3 kidney failure, or its caused by creatine.
I was taking tablespoon full servings in protein shakes daily for over a year back around 1999/2000. As far as I know it didn't cause any lasting damage. But I have not positively confirmed this via any medial diagnosis. So, your mileage may vary.
@@powiUNDERSCORE You could ask your doctor about a true GFR test to get a clear answer. My understanding (not a doctor) is that even in the absence of causes like diabetes,
stage 1 and 2 kidney disease aren't uncommon among North Americans and Europeans because we tend to drink too little water, too much soda, and consume too much sodium.
This is true, which is why letting your doctor know ALL SUPPLEMENTS is extremely important. My levels were high in my last blood panel and the doctor just asked me to stop preworkout/creatine and protein powder use until I could get checked again 2 weeks later. Open communication with doctors is key.
The bad thing...those studies only last 5 years...5 years Don't really matter if the average person lives 70 years ...if you really want to know what happens, the studies should extend their range to 20-30 years of continued use of creatine and what the increased water retention and swelling in the kidneys causes to the health.
Oh my god.. it is really what i need right now. Thank you guys so much !
Glad we could help!
Great content thank you.
How can I trust you as a resource when you are knowingly exaggerating the benefits of AG1
I've been taking creatine for many years, and my creatinine levels are a bit elevated on a blood test. It worried my GP, so I went without creatine for a few weeks and a subsequent blood test showed normal creatinine levels. So my n=1 sample shows anecdotally that creatine supplementation and blood-creatinine levels are probably linked.
Also, I agree that Superman is the best superhero.
Did you tell your doctor you were taking creatine? Im not sure about the long term effects of taking it but I read that taking creatine can raise the creatinine levels in your kidneys but it doesn't necessarily mean your kidneys are are failing or in danger. Look here:
"The concentration of serum creatinine is a widely utilized measure of renal function. As a waste product of skeletal muscle metabolism, it is excreted almost entirely via the kidneys. The serum creatinine concentration is therefore used to form an estimate of the rate of glomerular filtration (eGFR). If elevated, emphasis is placed on recognising and treating renal failure promptly.2 Increasing reliance on serum creatinine as a marker can overlook situations in which levels are influenced by factors independent of true changes in kidney function. A high muscle mass alone has been correlated with elevated serum creatinine.3"
Here is the link for the rest of the article. www.ncbi.nlm.nih.gov/pmc/articles/PMC4170516/
another study from the same website also concluded this:
"Creatine supplementation minimally impacts creatinine concentrations and renal function in young healthy adults. Although creatinine concentrations may increase after long periods of creatine supplementation, the increase is extremely limited and unlikely to affect estimates of creatinine clearance and subsequent dosage adjustments. Further studies are required in the elderly and patients with renal insufficiency."
Link: pubmed.ncbi.nlm.nih.gov/15886291/
I hope this helped!
I think the best superhero is the institute of human anatomy yt channel for filling our heads with knowledge
Lol Bonus points for you!
@@theanatomylabty! I’ve had sm questions about creatine and this video helps a lot:)
Yup, I totally agree
Great video, lots of useful info. Never took creatine into account, I'll have to put some emphasis on that.
Dude I fricken love these videos. Helping me understand a bit deeper about things that I may already have a decent knowledge of.
this channel has been so helpfull!!! Am now 3rd year Medicine and i ve learnt a lot, thanks
Thank you! And good luck in your medical journey!
@@theanatomylab thanks a lot sir!
Great timing for this video! I’m about to start going to the gym and was looking at Creatine supplements yesterday!
Glad we were in sync with the timing!
@@theanatomylab Have been looking at BCAA’s and Beta Alanine, what do you think of that combination along with Creatine? Also, thank you so much for your work! Love you guys!
@@kimmyvpixie9735 Disclaimer: I am not an expert. With that being said, my understanding is that as long as you’re eating enough total protein throughout the day BCAAs are probably just a waste of money, while beta-alanine can help with anaerobic endurance but causes a tingling sensation that I personally prefer not to deal with
@@19DannyBoy65 this guy's right
@@kimmyvpixie9735 Don't bother with BCAA's, they are one of the biggest supplement scams. They do absolutely nothing as long as you get enough protein anyway.
I am an avid weightlifter and I have been lifting on and off since college. I am taking Creatine HCL since the other forms of Creatine make me feel bloated and retain water. Since I am taking Creatine HCL for more than a year, I constantly have to remind my PCP that I don't have kidney disease since my Creatinine is way above normal (2mg/dL) as opposed to the normal range of 0.66-1.25mg/dL) in my Complete Metabolic Panel. I am almost 57 and since men start losing roughly 1% muscle mass every year, I am trying to offset that by consuming 5mg of Creatine HCL daily. I have gotten much stronger, and I have noticed dramatic increases in energy performing HIIT and jump roping as cardio after 1 hour of lifting.
What tests do you do? Just Serum Creatinine?
I suggest you read the study, "Lower dietary and circulating vitamin C levels in middle-aged and elderly men and women are associated with lower estimated skeletal muscle mass" you can find it on Pubmed.
My doctor told me that it’s bad to have a lot of creatinine, the by product of creatine. You’re making your kidneys work harder it’s not normal, probably should see a doctor before thinking over doing creatine.
Honestly I love this channel