Beginner Takes CREATINE for 30 Days (RESULTS & SIDE EFFECTS)
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- Опубліковано 29 лип 2023
- Creatine is a well known supplement for making you bigger, stronger, ad more athletic. But what does a creatine 30 days transformation look like? What happens from taking creatine before and after 30 days? What are the creatine benefits and how should you take creatine for the best results? What about creatine and hair loss? Well in today's video we're putting to test on a beginner - Raza. He'll be taking creatine for 30 days and we'll monitor his weight, muscle size, and strength to see just how much creatine helps, or hurts him.
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So when you first start taking creatine, it won’t work right away. You actually won’t experience any benefit until you reach what’s known as full saturation. This is the point when your muscles creatine stores are completely full.
Typically, if you take one 5 gram scoop of creatine a day, this you can reach full saturation in about 3 weeks. But you can experience the benefits faster, in as little as a week, if you use what’s known as a loading protocol. This involves taking 20 grams of creatine every day for a week. However, for some individuals, ingesting this much creatine at once can cause stomach discomfort.
To soothe Raza’s stomach pains, we spaced out his servings throughout the day and also fully dissolved each dose with water instead of dry scooping it. We also made sure he stopped taking it with his pre-workout or any caffeine.There is not only some evidence suggesting that taking caffeine with creatine may make it less effective, but it also seems to greatly increase the odds of stomach discomfort. Making these fixes seemed to do the trick.
Alright so after the 7 days of loading, by now the creatine should be fully saturated in your muscles and is when it’ll start working. This is when you should scale back your dose to just 5 grams per day to simply maintain your elevated creatine stores. However, not everyone responds to creatine. In fact, it’s estimated that about 20-30% of people are non-responders. So once you do reach full saturation, there’s a few benefits and side effects you’ll want to look out for to tell if it’s working.
So when creatine is initially taken into a muscle cell, it also draws water into that cell and often causes a slight spike in your bodyweight as a result. On average research seems to show around a 1-3 lb increase in bodyweight before it stabilizes. Although this may sound like a bad thing especially if you’re on a diet, this water retention can make your muscles look and feel a lot fuller and is a sign that the supplement is working.
Throughout the challenge Raza was also concerned about creatine and hair loss. Why is hair loss a popular concern when it comes to creatine? Well this goes back to a study published back in 2010. Researchers took 20 rugby players and split them into a placebo group or a creatine group where they followed the loading phase for 7 days and then dropped down to maintenance afterwards. Throughout this period, researchers measured what’s known as DHT, a hormone known to contribute to male pattern baldness and hair loss in those who are genetically predisposed to it. So what happened? Well, the creatine group actually experienced a significant increase in their DHT levels by about 56% after the loading phase, which then reduced down to a 40% increase during the maintenance phase.
What does this mean?
Well first of all, the creatine group had lower than average DHT levels to begin with, and the increase they experienced was still within normal levels. Also, no other study has yet to replicate the results.
So I honestly think it’s not a concern, but we will keep an eye on Raza’s head of hair and see if we notice any difference.
But if you’re a responder to creatine, you should notice a slight strength boost across most of your exercises. In fact, a meta-analysis reviewing 22 creatine studies found that on average, trained lifters can expect roughly an 8% boost in strength and 14% boost in number of reps performed. Less experienced lifters like Raza however seem to reap larger benefits, with one study showing an average strength increase of 30% in untrained individuals.
Now Raza’s been able to increase almost all his exercises by 5 lbs or so as well as do a couple more reps, which seems to align with the research.
But in addition to the strength benefits, one study surveying 52 NCAA athletes found that 81% of them reported faster recovery from their training after taking creatine.
95% of supplements are junk. But creatine is an exception. It’s natural, safe and as you saw with Raza, can make a noticeable difference if you’re a responder to it. But, just always keep in mind proper nutrition and hard training will do A LOT more than taking any supplement will.
The biggest effect I noticed was that I could recover from leg day better. I went from being almost unable to use the stairs in my house to just being very sore.
It made me feel like I wasn't exercising them enough. But I was getting stronger.
Same experience
When I come back from gym after leg days I'm tired in the rest of the day and It takes me 2 or 3 days to recover...that's why I'm gonna start taking creatine.
That is because your legs got stronger and adapted, rather than creatine.
@@npc2k yes suddenly my legs got stronger in one week.😂
I’m 50 and just started taking Creatine after not taking in the last 15 years. In 5 weeks my bench press went from 130 to 155 so yes, pretty impressed.
@titus9587 My biggest fear through my 40’s was injury besides I still need to be able to play a killer round of golf so killing it in the gym can be counter productive to other things we do in life. After turning 50 I have ramped it up a bit.
I'm 65. Started lifting 10 months ago. I've gained more strength than you without any supps or peds. You could have made the same gains without it.
@titus9587probably kg
@titus9587who said he’s been lifting for 15 years?
Now let's not get into who's got bigger balls arguments.If 1 wants to take supplements,that's his choice.Natrual is best,but it's their bodys&choice,what they take and do.
For me the biggest benefit I noticed about creatine is how fast I recover and also how I get less fatigued while working out, also the pump is a little better but that's most likely because of the water weight. Like you see in the video creatine is not for everyone so make sure you pay attention to how your body responds.
Related to this, I believe, in combination with cialis I developed an inflamed tendon in my dominant bicep. I later partially tore it (twice, yeah I'm an idiot).
Bro do you know how long we can take creatine
@@fka5883 Me personally I didn't take the 20g of creatine the first week since I already have gastrointestinal problems so I just did the regular 5g daily, and make sure you don't go above 5g maintenance after the first week of 20g if you decide to do it.
I also recommend intaking 10-15 g of creatine the first week instead of 20g to prevent any stomach problems.
As for how long? You can take 5g of creatine daily and as long as you need to if you're working out, nothing bad (or good) will happen if you take it without working out apart from some water weight gain, so you can take it years down the line if working out that long is your goal.
Again make sure you pay attention to your body when you take creatine, and consult your doctor if you have any sort of internal bodily issues such as kidney problems before using it. Make sure you hydrate more often than usual due to your muscles being more filled with water while taking creatine. Other than that good luck on your weight training journey and I hope you reap the benefits of creatine!
Also you’ll destroy your kidneys in the process
@@furtgiaSource?
>"my stomach hurts because of creatine"
>Proceeds to stuffing himself with greasy pizza, soda and ice cream
My stomach hurts no matter what I eat so I'm going for it. LOL
@@GRJCLyon bet if you ate healthy for 2 months, no junk food, all that will go away.
@@TexTheMaster yes bro i didn't eat junk food for more than 1 month and i took it yesterday, my creatine scoop , i didn't felt anything and pushing my regular weight like nothing , its good bruh
I gained weight due to the creatine, not the pizza and ice cream. Hahaha
I'm surprised how many pull-ups he can do with that build. Man is strong.
12 pull ups is not a lot lmao i can do that if i was out of shape. I can knock 32 in a row right now that im fit
@@bobbill3003 kk
@@bobbill3003majority of the population cannot even do 5 pull-ups, relax don’t downplay 10+.
@@bobbill300312 is an impossible feat for the MAJORITY of people. I’m quite fit, but I ”only” get around 20 *clean* pull-ups, and around 4 muscle-ups in a row. Don’t overestimate other people and underestimate yourself. If you can do that many clean pull-ups, congrats, you have excellent upper body strength.
@@adriano1309yeah I am 45 and I only can do 13pullups after 5months of calisthenics
Jeremy creates another addict, another lost soul. God save him.
Lmao
and fkn him up in the process
god💀
@@AquaLady153how
@@ThriftedHeart he said he messed up
I’m 46 and been training on and off the last 30 years. I didn’t do the load up but just took 3g daily and after 3 weeks I’m seeing improvement. I look more cut and definitely have more energy. Also haven’t experienced any stomach problems.
Hair loss.?
HAIRLOSS
@@tarun8851 No definitely no hair loss so far
@@cochelper1736 No definitely no hair loss
@@tarun8851 Creatine does not cause hair loss
The skit near the end made me laugh so hard! Great job Jeremy thank you for explaining the adverse effects and how to properly saturate your muscles. Been a subscriber for a while man you look fantastic!
Wo this is a very useful topic for all the beginners take creatine for 30 days and keep it up and keep up the wonderful work as always and take care
Keep smiling always
I took 3g of creatine for 1 WEEK and i took a wet dump 3 times a day for 1 week, but after 8th - 9th day, my stomach bowel went to normal and I gained energy lifting
Any hair loss was noticed bro?
Convey our gratitude to Raza for participating in this program & wish him a happy married life ahead 👍
It also helps the mind. I feel more up & up when I am going to do cardio. Better mood most of the time💪
1:40 why didn't he just shit at the restaurant?
I haven’t shit in a public restroom since elementary school bc someone got a lil too curious and peeked.
@@growinggreenthingsturd burglar if you will
Like a lot of people, he probably can't use nasty public restrooms. Too many stall guys, peeing all over the place.
Then he didn’t have to go THAT bad
@@NoNameNo.5exactly.
He looks at least 30.
He must be an 👽
I loved this video! Keep
Them coming
Thank you this is super helpful as a beginner who doesn't know much about creatine and how to start it or its benefits
How can we compare the results if your friend did the exact same workout/nutrition without the creatine for 30 days?
To avoid side effects I began taking Creatine Monohydrate several weeks back at a 1g/day dose. I saw the gains that told me it was working. It seems that even a small dose can have a big impact. I definitely feel like I have experienced the same shoulder widening too. After 3 weeks I did not notice any negative side effects so I increased to 2g/day. I've not noticed any significant improvement after the dosage change so far but I'm going to continue taking it and paying attention to my body.
At least 5g per day bro, there is no chance to have a problem with that
Nice. I actually buy mine through Protein Factory. I do like how Alex Rogers breaks down how we shouldn’t buy just your average Creatine here in America since most are made from China. I bought mine before they were completely sold out in Germany. And this was the creatine monohydrate 1000 grams 200 servings pack. Sadly they sourced a company from China but have done done testing and continue to test the product from China. I love this website because Alex has done so much research in products that are made and has proof that products bought here in USA are not what they seem! Best gains to you!
Waste of time
it’s been proven that creatine doses from 1-2g will have almost no benefit
@@brunotangerina
I bought this supplement. But I'm afraid of taking it because I'm genetically predisposed to the hairloss. How should I take it to avoid spike in secreting DHT level in my body?
Jeremy= mind reader... I was just searching about creatine and he answered all my questions
me too
Creatine is a good decision and it's actually really not expensive because of low the amount of grams is you actually take
I’ve been taking creatine for a few days and already I’ve noticed my recovery is much better, almost to the point where I’m wondering if I’m still working out as hard as usual. I’m excited to keep using it.
Bro how was your experience
Hey Jeremy please make a detailed video on what nutrients our body needs in a day and on supplements like ashwagandha fish oils e.t.c please
Yes please it would be so much beneficial
Etc is not an acronym. You don't need to put dots between the letters. Etc is short for "et cetera" which is Latin for "and the rest"
Ok😢
@@cyanophage4351so "e.c."? 👌
Just prioritize macros, hence it's term.
Jesus Loves you all very much!!!! God Bless everyone!!!!
God bless you too my brother in Christ.
Love how you put the claims to the scientific test with real people, and how you always tell both the good and the bad.
Nice vid. Way to go combining humor and info
He forgot to mention the important fact that the 30% ''non-responders'' are actually lucky and have naturally high creatine levels to begin with..
So is it good to be a non responder.
@@Toydota yes, i am too. I am working out since 2014, pretty good natural physique, tried creatine back in 2017 or 18, 0 effect for me, legit. Only stomach issues too. Never took it again. Tried different variations too. No need for me. Dont forget too, the people taking creatin are in the meantime committing mostly first time to the gym. So the gains is not from creatine only, but because they actually go to the gmy regularly lol.
I started lifting 6 months ago and took creatine. I stopped for financial reasons and saw a drop in strength of roughly 30%. It makes a HUGE difference and was honestly pretty frustrating. Now I'm loading again and can't wait to get those big juicy lifts again.
what bro? financial reasons? just a tip: every creatine monohydrate is the same no matter what they tell you in ads etc, buy the cheapest one trust me there wont be any difference.
@@michxc I did and it's still like 30 bucks for 1lb
Creatine is cheap af, by far the cheapest suplentement
Great storytelling and graphics. I honestly was going to fast forward to the ends but kept watching throughout
Congratulations on everything 🙌🏾
Although I did not experience significant strength growth, but I felt much more energized and could do much more reps. Because of that I added a superset per each day at the end, which I for sure wouldn’t be able to do before. Although I take creatine blend, so I am not sure how much of that comes from creatine itself.
Hey i don't know if this is a dumb question but i just bought some creatine is it normal for it to have 49g of sugar per 80 g because that sounds like a lot
@@ryanbaker5296you got scammed
@@ryanbaker5296I don't think that sounds right, creatine isn't supposed to have anything but creatine. Unless its some kinda of creatine I've never heard of it shouldn't have any sugar. P.S. Jesus Loves You.
@@Ya_Boy_Cash Ok thank you very much have a good day
@@ryanbaker5296usually you buy creatine monohydrate, which literally is just creatine
44 y/o taking creatine for 4 months and consider myself an advanced lifter. I did not do a loading phase, just 5g per day and it was very hard on the stomach! Took me weeks to get that sorted out and ended up lowering the dose to 3g per day to ease the BM issue. I did gain weight in that time but never felt bloated. The biggest benefit I noticed is bench went up and achieved new PRs. So I decided to continue taking 3g creatine daily going forward. If you are already into training it can improve your performance but it is not a miracle supplement that will suddenly make you looked jacked.
Any hair loss?
I was already losing my hair before
No loading phase for me either and I'm not far off 40, but no ill effects on my stomach luckily. I do only use creapure though
Do you cycle on and off?
@@NetworkGeek280 yeah I do cycle
off for a few weeks but have no adverse effects from being on it
Your content is great mate!
Great work jeremy
How you respond on Creatine depends mainly on your meat consumption, since meat is a valid Creatine source at around 0.5g / 100g for most meat variants.
So if you eat a lot of meat, your creatine storage is more or less saturated already (depending on your genetics as well), thus low effect on additional Creatine intake.
Also you don't have a loading phase, this is old science while new research suggests to just stick with lower amounts and have nearly the same impact.
Vegans will see the most benefits from it, since they only have their naturally produced Creatine in their body.
awesome job! Wish you measured his afters before his workout not before to see real results
Jeremy. Guess what I bought today for the first time ever. Your timing is impeccable.
thank you!!! and congrats rasa!
Lost so much hair from taking it on two different occasions. Don't care what those sellers of creatine say about lack of evidence for it. There are so many individual anecdotes about hairloss that it makes me shake my head when people don't believe in it.
Did you grow it back after stopping?
@@fabian-gj1dm Not nearly to the thickness it had before sadly.
Same boat did it grow back and for how long did you take it?
@@leandromartins2936 First time I took it for several months and it just took me a long time connecting the dots. Last time for only two weeks. My hair has never looked the same since.
for how long did u take creatine? and when did it start thinning?
Regarding hair loss concerns:
Whether true or not, I feel like the important piece of information that's often glossed over from that study and from anecdotal claims is the fact that it ACCELERATES SOMETHING THAT WAS ALREADY GOING TO HAPPEN, so you should address the actual problem rather than worrying about the possible cause of it. Creatine is the red herring distracting people, the real bogeyman is the hair loss itself.
I'm now in my 30s, with a noticeably receded hairline. It started probably around age 24, perhaps coincidentally when I started working out and supplementing with creatine, but wasn't noticeable to anyone except myself (I could see the changes in the mirror each day since I had a freckle right on my hairline, so it was really obvious when the hairline changed). I was on-again, off-again with my workouts, doing roughly 3 month stints each time, and so was my hairline slowly moving back and forward every few months by the tiniest amounts. Even before taking creatine, I had read about the possibility of its impact on hair, but at that time I wasn't sure if I would even be impacted by male pattern baldness (looking at the hairlines on both sides of the family, it looked like a 60/40 scenario in favor of my hair being ok, and I also got a bit more confidence from the fact that up to that point I had zero indication that my hairline had moved at all - compared to other people I knew where their hairline had at least done *something* [no matter how small] by their low-to-mid 20s to give them a nod that they were going to experience it eventually). Further, each time the topic was brought up, people in comments would bring up the valid points that creatine was the most researched supplement and only that one (possibly faulty) bit of research had ever shown this, so probability was in your favor that your hair would be fine. Despite how unlikely it was, each time I took creatine the receding hairline became a lot more apparent, and when I would stop taking it the hairline would very slowly come back over the course of months. I got lulled further into a sense of security; I would tell myself "well, *if* creatine is causing this, at least I know from my experience now that it'll grow back each time that I stop." That was until around age 27; that was when my hair would occasionally *not* bounce back to its original hairline (obvious by my freckle) no matter how much time passed. And by age 28, there was no denying it - other people could now see it. Either it was pure coincidence that my hair receded each time around the time that I would take creatine (which is totally possible and honestly the most likely a scenario given research) or creatine did play a part in it (also possible despite how unlikely), but honestly it actually doesn't really matter what role creatine did or didn't play in it because I should have instead just been addressing the hair problem itself! (Admittedly, at the time, I didn't even know there were products to use for this, I thought it just happened and I had to swallow it or it wouldn't happen; I *wish* there hadn't been such a stigma around the topic of taking products for balding back then [which has improved since, but we're still not being open enough about it to make it obvious to the people that need to know that it's ok to use these products].)
So, regardless of whether creatine accelerates it, and honestly regardless of whether you ever take creatine at all, if male pattern baldness is a concern to you then you should be doing something preventative NOW (or at least the instant it starts becoming apparent) to make sure that it simply doesn't happen to begin with (e.g. finasteride and other medicines). Maybe, had it not been for creatine, I would have followed the average trajectory of people experiencing male pattern baldness and instead experienced it in my early-to-mid 30s, but that still means I was going to experience it! And so, the fact of the matter is, if it's going to happen to you then it's going to happen to you, so what does it matter *when* it happens if you don't do anything about it? Take creatine or don't take creatine, but at least take something to remedy your hair the instant you need to if that's something that worries you.
I am not reading allah
Yea dude maybe try a shorter comment, everything you said could've been said with way less
Source: Trust me bro
@@AM-wi6zo The first paragraph (which is all most people will/should read) is all that actually matters; I added the other two just for context if someone feels the need to keep reading. Years ago, I saw comments basically saying what the first paragraph said but assumed it didn't apply to me, so the other two will hopefully make someone with my mentality realize "oh, nevermind, this does apply to me".
Receding front line that comes and goes is PURE SCIENCE FICTION. It’s just impossible. Anyway it’s a fact that creatine speeds up thinning hair. Sad but true.
Thanks for the video. Can you recommend some good creatine products?
what about GHK-Cu for his hair?
I'm curious what Jeremy thinks of GHK-Cu. Love this channel and all the clutch info.
Would love to see a similar test done with women!
Same
Hair loss is real I stopped taking creatine after only two weeks of use due to my hair loss, although my strength increased in the bench press.
Stop scaring people in the comment section. I have been using creatine for just over a year now and have noticed 0 hair loss. I'm 26 and as you can see from my pfp and channel I still have a full head of hair.
@@GianniCarpino I am speaking from my personal experience, and there are hundreds or thousands of people’s experiences with creatine causing hair loss. Creatine is useful, but it is not a miracle, and you can improve without it.
@@---bk4lg but what if im already taking dht blockers will it still impact
@@serrioton1858 You can use creatine, of course, if you want my honest opinion, and you may be surprised by it. I find that many of my colleagues and friends in the gym focus a lot on protein, creatine, energy, and caffeine supplements before exercising. However, most of them cannot exercise with me on days when I exercise with high intensity and heavy weights.
Rather, I focus a lot on nutrition, and every 6 months I buy a vitamin B12 and iron supplement to enhance my sexual ability, especially in the summer.
1- My biggest secret is to eat a whole meal of chicken and 5 whole boiled eggs with the yolks two hours before exercise, which gives me explosive power during exercises.
2- I train with weights only 4 days a week, and I dedicate one day to stomach exercises, push-ups, kegels, and running for half an hour.
3- I never masturbate or watch porn films.
How much you taking for this to happen i am starting and only take about once a day with a shake. Since i eat meat and that has it to. Your own body makes it but since i am 42 it makes really little of it. @---bk4lg
Thank you for making this video and helping people like us to know more about this supplement
❤ good job raza. He probably didn’t eat much meat to start with (like me), so he responded fast. Water Soluble Creatine HCL is my go to. It’s water soluble. Enough said.
For me, between sets i feels much more energized, but my stomach hurts and i feel nausea and i get headaches from it all day if i dont constantly drink water all the time. I am 50/50 about it
What happened next I too feel the same but for me there is pain in lower abdomen and back
I was literally needing a video explaoning this and also tap on the hair loss problems
A big fan of your work and I have learnt a lot from you. And I was wondering how does vitamin play a role towards building muscles. Can vitamins replace food a nutritious. I live in South Africa so salmon is very expensive if I take omega-3 fish oil with it replace salmon. And which vitamins do you recommend if you are in our bulking. That will assist you combining with a diet and vitamins. Your consideration will be highly appreciated if you make a video thank you.
Next time please also do pre and post 30 days test for the video and to show safety too. Blood pressure, Blood Glucose, Heart Rate, General Blood test and compare the two with a GP. If you want to get even more scientific, there are places that offer under water weighing, which is more accurate for body composition compared to other methods.
We want a video on how( with what food) and when to take protein shakes
thanks for the honest photo comparison
Congrats Razia!
For me creatine is a great supplement. I'm a woman in my thirties and I'm not in particularly good shape due to life circumstances. Creatine gives me energy and makes me recover faster. It feels like I'm not at the 'appropriate fitness level' to use this kind of supplement but the truth is that it helps get there.
Good for the brain also 🧠
There's no appropriate fitness level to use supplements
I too am in 30's and was wondering if it would be beneficial to me. Your comment has given me a positive boost. Thanks.
Out of curiosity has anyone else had the negative side effect of creatine being elevated blood pressure and hypertension? I've been taking it for 3 weeks and in the past 3-4 days I actually had to go to an urgent care center because it felt like I was gonna die. My blood pressure/pulse were elevated but an EKG and the doc listening to my heart said everything looked good and normal. They did acknowledge my BP was up but not in a range warranting hospitalization. But all the other signs of high BP (headaches, chest soreness, etc.) This has all come about so suddenly and I'm not prone to blood pressure issues so this has been quite concerning. Going into my 2nd day of not taking any creatine so, again, anyone with similar experiences I'd be intrigued to hear. Thanks.
Sounds scary! I wonder if it is a gastrocardiac thing. I have that. Gas and gastrointestinal distress can push on vagus nerve and diaphragm and give you everything from tachycardia to high bp
That was a very good video. Thanks
It sounds like if you are predisposed to male pattern baldness then YES keep an eye out for changes. It also depends on how important is your hair to you and how you want to look and feel?
the creatine/caffeine thing has been disproven by more recent research, good job half assing the quality of the info presented
Can you provide info what exactly has disproven?
Hey Jeremy! I have a concern about taking creatine. I have heard you need to be very hydrated or it might give you kidney stones? Is that true? In a very hot climate like India, as someone who works out very intensely every day in hot conditions (wrestling training and conditioning), I end up drinking 3L on average. Is that good enough or will I have trouble taking it?
drink enough that your urine is very light yellow or clear, you're in the clear if that's the case
@@shreeharismadhunah, just drink enough for the urine colour.
theres nothing that shows that to be true.
the kidney issue comes from the fact we use a compound creatinine to check for kidney damage, because people with kidney damage sometimes have a lot of that. however taking a lot of creatine increase the amount of creatinine, but doesnt actually cause long term damage.
this was misreported in the media because they only exist on clickbait, and so the rumor started. creatine is one of the only useful supplements thats dang near completely safe.
@FelixAllistar interesting. So my creatinine levels are usually in the 0.9-1.2 mark which if I understand correctly is in the upper normal range. If creatine spikes that, would that be potentially dangerous?
@@kevinstellar434 No.
Creatinine doesnt cause kidney damage, it comes from it (or taking creatine supplement.)
if you have high creatinine levels and you dont taake supplements you may have a problem. if you have high levels and DO take supplements it wont cause any problems.
you are probably in the upper range from it being really hot and exercising a lot. thats normal for you to be in the upper range of averages.
the only risk is that if you are taking creatine, it may be harder to diagnose other kidney issues and so having a family doctor that you keep in contact with is a great way to avoid this problem.
fatigue, swelling in eyes and feet, urinary issues can all be signs of kidney issues and there are different tests other than the creatinine test they can use as long as you tell them what you have been taking and for how long so that they can make a better decision.
Great no BS video! Wishing your friend a long, happy and healthfull marriage with a lot of healthy offsprings!
Tell buddy his wife looks fantastic in the wedding pictures, congrats to you two!
I don't know what to say about this. I'm 42, never been to gym before. started training 2 weeks ago and everything presented here happened to me without any suplements or magic dust. My strength increased by 30-40% and my muscles strating to pop up. Imagine if i took creatine from day 1 and attributed all this process to it. That'll be like not taking merit for my work. I just eat a little about 1 hour before gym, drink lots of water during workout and eat a little again within 1 hour after gym. No special diet .. just stay away from junk food. I would however be interested in something to make me heal faster.
The 2 best ways to recover from a workout is sleep and nutrition. You build more muscle when you are in the deep cycle of your sleep. It can be difficult to get the adequate amount of protein to build that muscle, so most people take whey protein right after working out. Whey is pretty standard (though some people choose not to use it).
I might try creatine, but I've already accidentally done a little in the past when I use c4 post workout and didn't realize it had 2.5g of creatine in it (no big deal for me). I don't use pre workout because caffeine can be addictive and its effects diminish over time with constant repetitive use and I want to be able to be as strong and energized in the gym as i would be anywhere else.
That scene of him snorting the creatine was the funniest thing I’ve seen all day 😂 well done!!!
I'm a high responder and started 6 weeks ago. I am quite well trained but apparently always used to eat too little and mostly vegetarian (vegetarians are often high responder due to is eating less meals that naturally contain creatine).
I gained about 2.5kg and it's all in my muscles. It's really visible too. I love it
Your videos are so informative and funny.
He looks absolutely the same to me after 30 days.
For only 30 days thats decent progress
@@raulrahaman9863agreed
Bro nobody’s gonna look like goku after 30 days bro
I did the loading phase and had no side effects at all... Probably because I spaced out the intake throughout the day. Don't do what this guy did and have it all at once..
The biggest thing I noticed with Creatine is the recovery time.. Pretty much felt no aches or pain at all the next day after a workout.
Were you loading up for a competition?
Another bro science channel, we needed more of these..
Who tf make you the Arbiter of what people need?
He definitely looked thicker all around , especially in the shoulders . Nice video.
For me I noticed almost no changes but it turns out that I'm one of those fairly rare people who should not take creatine. It resulted in higher levels of creatinine in my urine which is an indicator of a small amount of kidney damage. On my doctor's advice I stopped taking it and my kidney function returned to normal.
When you are taking creatine or working out you are bound to have more creatinine in ur urine than normal people because body needs to get rid of the byproduct....this necessarily doesn't mean your kidney is not functioning properly as such because urine creatinine is a relative marker of kidney damage and not a sureshot marker. But yes if your urine creatinine levels are above 2 even on normal 5 g dosage per day....then that might be a problem. Creatinine values between 1 to 2 for a person working out or taking creatine is just normal
That’s just fals information right here. That your creatinin level rises is just damn normal.
@@user-vj5lj4yw2b Talk to my doctor about it. In any event I found that the effects of creatine on me were kind of difficult to detect, and I pre-loaded correctly and took an adequate does.
@@user-vj5lj4yw2b which one?...mine or his?
it is NOT an indicator of kidney damage. Some of the creatine will break down into creatinine which will elevate levels. The fact the doctor doesn't understand this means you should be looking for a new doctor, IMO
Here’s my take on why creatine is not effective in 20-30 percent of people: as it works by replenishing atp I would argue that is mostly helpful for those populations that have a lot of type two muscle fibres (either by nature or by already training for a while and hypertrophying fast twitch fibres) since type two fibres use mostly anaerobic ways of energy production via the atp resynthesis whereas slow twitch fibres use more aerobic ways of energy production. Hence, having more type 2 / fast twitch muscle fibres means creatine can actually have more of an effect. Assuming a normal distribution of muscle fibre types would lead exactly to the expected result that the lower 20-30 per cent of people with a very little percentage of type two fibres would hardly benefit or benefit in such a negligible amount that we would need a huge sample size to detect the effect.
I'm not sure if all of that is correct - certainly the percentage of fast & slow twitch fibres can change dramatically between the various muscles.
Your hypothesis would mean some people would respond for certain muscles but not for others - maybe that's true, I don't know.
Thanks for the vid 👍
i just started taking creatine becasue i have read and seen that in older men it can be beneficial in helping me recover and increase intensity of workouts and it seems to be helping thus far. I am not loading it, i've been taking 5mg daily for about 4 weeks now.
Thanks Jeremy! but what happen if you on the maintain stage and you skip them for a week? Do you have to start taking 20g/day again?
1 week is nothing.
Dont do that! your body wont absorb it, takes 5g/day without skipping a day, thats the better way of taking creatine
creatine saturation is BULLsh*t
dude looked exactly the same after 30 days. m
lesson learned, gains are going to take years
genetics
what do you expect for a 1 month of training lol
Yeah... Especially I wouldn't think about seeing gains when hopping on pizzas
Take a note, this dude is tall, tall ppl need years of training to look good
Im close to finishing a cut phase and will try Creatine for the first time in the bulk. Looking forward to it
I've recently started taking creatine and am currently in the loading phase, with three days to go before the week is over. I have noticed a slight improvement in my workout but have no side effects, now I'm worried that I'm a non-responder, is there any way to find out if it's really working for me and the initial boost isn't just a placebo?
If your weight hasn't changed and you havent been way more thirsty in a given day then it may not be working.
"I gained x pounds in a week and i got surprised" you were eating fucking pizzas and ice cream dude
Hi Jeremy ,
I hope you are well 💪🏻
I am really confused about rest phase.
Some People say there is 2-4 weeks resting phase. Is it really necessary? Or should I keep using 2.5gr everyday for how long ?
Thank you very much for your great videos 🙏🏻
Peace
ive taken creatine off and on over the years and never noticed a difference. reading all these comments makes me feel like i need to try again.
Nice summary of the rugby study. Anecdotally, creatine did seem to speed up my hair loss. Fortunately, I'm on finasteride now with no negative side effects.
so i guess taking creatine with finasteride or dutasteride(i heard it's better) is good for keeping my hair?
@@amiraskari4055commenting so that ill know when he replies lol
Have you looked into natural methods? I've started scalp massaging and will be getting on to microneedling. Early days, but I'm optimistic.
@@amiraskari4055 Taking creatine with dutasteride will keep u fully safe
@@squirrelpatrick3670those two things alone are completely bullshit and wont do anything for you. If you want to dermaroll it will only be effective if you use topical minoxidil as well. Even that is only a temporary solution. You need a dht blocker.
I've been taking 3 grams of creatine with protein powder and 5 ounces of black coffee for the past 2 weeks as pre-workout. During the 2 weeks, I stopped taking this mixture for 2 days. I actually felt really tired half way thru my workout routine. I'm back on the creatine, protein and coffee mixture. My workouts are much better. I'm doing more reps and lifting more.
After workout, I take my usual protein shake with 3 grams of protein.
I'm going to guess you meant to 30 grams of protein, and not 3?
I would not mix creatine with coffee
Jeremy even said in the video, that there are studies showing a decreased effect and more side effects of creatine whne taking in combination wihh caffeine
Just take it at some time in the day hwne you aren't drinking coffee.
Creatine does not need to be used as a pre workout right before the training!
Creatine is not a pre workout
@@luma7777 The complaint caffeine thwarts creatine is just another presumptive urban myth. I take them together always which greatly increases my bench stamina.
……with 3 grams of creatine?
Wait, so you felt more energised having caffeine before working out than when you didn’t have caffeine?!?! Madness! It must be the creatine!
I’ve just started the gym roughly 3 weeks ago, a little bit of cardio but mostly weights at least 3 times a week. Been on the fence about whether or not I should try using creatine. Just wondering if I start taking creatine everyday do I need to be working out everyday or can I stick to my 3 a week workouts? I also am on keto and do 16/8 fasting. My goal is to loose body fat and gain muscle. After some advice thanks
cool video, nice work bro
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
Not really. Low rep, higher intensity, and shooting for maybe 85% of reps toward failure yields the same or better results than an exhaustion/step-down routine
That’s a good way of putting it
@@VeritasEtAequitaspretty sure that’s what he meant
Can you discuss HCI Creatine? Monohydrate made me bloat. My face was bloated especially around my eyes. Tried scaling back from 5g and even more water , no effect. Switched to HCI and no issues at all. Just wondering how the gains are versus Monohydrate
This!
In a similar vein - ethyl ester formulations had much reduced dehydration side effects for me (stomach cramping and pain).
Same positive effect, definitely sped up post workout recovery for sure.
hey Jeremy, it would be interesting to do a placebo effect experiment with one of your friends with creatine
You rock at showing the truth and science. So I trust this is in alignment with the goal. At 7:13, your measurements seem to be inconsistent for his shoulders. Day 1, the video shows you measuring an inch above the beginning of his axilla. Day 30, you're measuring at the line where his axilla begins. This is significant because the lower you go, the more of his arms we get in the measurement. The more of his arms that find their way into the measurement, the greater the measurement will read.
Before creating i used to bench 60kg just after the loading phase I started benching 70kg
Keep it up!
We had a dude at my highschool who could have been the next CBum (or rather PreBum since im a few years older than him) tore his MCL during football and started lifting upper body and become a full on amateur bodybuilder. He wrote his "controversial" research paper for our English final about creatine being safe lol
should have written about steroids
I started taking creatine 3dsys ago and I take 2 scoops (6g) everyday so how much time can it take to fully saturate in my body?
I'm 15 (16 in 29 days) male weigh about 130lbs 6'1 and I workout decently consistent at the moment I don't have much access to a lot of equipment but I know that my curl PR id 40lbs and I just started the loading phase of creatine 3 days ago and I'm really looking forward to seeing how it goes!
I had to let go of creatine after three months because I was having too much cramps, to the point I was waking up at night. A few days without creatine and I was fine. People can say what they want, this is not for everybody.
Exactly! People can still build their dream body without supplements and especially Creatine!!
have you tried creatine hcl instead? its supposed to be easier on the stomach
@@cakescakescakes The issue is not the stomach
Probly deficient in minerals
@@ryanwk1 Absolutely not, I took care of that.
To avoid side effects I began liquifying my creatine and feeding it directly into my femoral artery with an IV. that way the powder comes no where close to my hair 👌 10/10 would recommend
what? how does it not come close to your hair when it's in your bloodstream? are you trolling?
@@romaevt546 I actually changed techniques this week. Femoral artery wasn't a fast enough route, so I've switched to a direct feed into my spinal tissue. That way it feeds directly into my brain but misses what's just above it - my precious hair 👌 11/10 would recommend
To make sure it never came in contact with my hair, I just used a syringe and injected into my anus. 💪 11/10 recommended💩
Just posting this out there to help anyone else experiencing muscle cramping and wondering if it's the creatine? According to research, in at least a small percentage of cases (I think the figure was ~20-30%) creatine does cause cramping, even though most of the research suggests that it doesn't cause muscle cramping and may in fact prevent it in dialysis patients... Through a process of elimination, I determined that in my case, it was (interestingly, it was also the case for my ol' lady).
I was suffering from HORRIBLE muscle cramps an hr into my workouts forcing me to quit, then lasting a few hrs post-workout, on every single workout: abs, biceps, triceps... I tried everything: vinegar, salt on the tongue, different creatine formulations, longer rest periods between reps, eliminating caffeine, more hydration, NA/K electrolytes plus high dose (500mg) magnesium supplementation - nothing worked. I even got bloodwork drawn and all my no's were normal (obviously, it isn't practical getting the blood drawn at the gym, when I'm cramping). Anyway, I've been off creatine for almost two months now and have experienced zero cramping! I can't tell you what a sigh of relief it is not to experience the apprehension that comes from thinking that I might cramp before, during or after my workouts.
My theory is that the creatine, which causes extracellular > intracellular water shifts (hence the pump) can cause a NA/K hiccup, at least in some folks... I've used creatine for yrs w/o issues until recently, when the cramping became progressively worse and unbearable. Obviously, you'll lose the strength gains from creatine, but I've found a well researched workaround to get the same energy, drive, power & muscle fullness that creatine provides. Take 8g of citruline malate + 3g HMB 1 hr pre-workout for explosive workouts. If you don't experience cramping with creatine then more power to you.
I might gradually re-introduce creatine back into my arsenal at a future date, to see if the break from it helps, but for now I'm enjoying cramp-free workouts. Anyway, hopefully, this helps anyone out there struggling with cramping like I was, cheers!
Hey man, I love watching your videos. Great presentation, keeps me engaged! 🙌🏾
I wanna take creatine but afraid losing my hair 🫥🫥
Can I just ask once you stop taking creatine do you lose all your gains?
you don't lose the "gains" but you'll lose the water that was saturated in the muscle because of it
My muscles looked bigger but my hair shed like crazy when i went on creatine.
Stopped after 6 weeks and my hair loss stopped/went back to normal, thank god.
What was his workout routine prior to this study? Was it more that he just started training more ? Or did he not change any part of his workout just added creatine ?
I took 10 grams a day in the loading phase with over 3.5 liters of water. All good. No problems. Works like a magic.
There is no reason to take 10g a day, 5g is more then enough
How many days you took that amount for loading phase?
about 14 days then continued with 3-4 grams a day@@itsmandal
@@itsmandal7 days Monday-Sunday
I am a 42 year old woman. I started to use creatine only a few days ago, and I can already say that I feel better after working out, and I feel more energised. I'm a vegan, so I'm gonna probably be in the group of people who benefit from it. I desolve a scoop in the water and drink it while working out. It's not too bad for a stomach for me. Maybe a bit of discomfort, but nothing painful. I'm looking forward to seeing the benefits after a month and more. I've already increased the weight today, too.