Here are the key takeaways from the conversation with Dr. Darren Candow on the proper dosing and types of creatine for various health benefits: 1. **Best Form of Creatine**: - Creatine monohydrate is the most effective and least expensive form of creatine. Other types do not match its overall effectiveness. 2. **Bioavailability**: - Creatine is nearly 100% bioavailable, meaning it is efficiently absorbed into the bloodstream regardless of how it is consumed. 3. **Dosing Strategies**: - **Daily Dosing**: 3 grams daily for general maintenance. - **Loading Phase**: 20 grams per day for 5-7 days, followed by a maintenance dose of 2-3 grams per day. - **Relative Dosing**: 0.1 to 0.14 grams per kilogram of body weight per day. 4. **Adjusting Dose with Training Intensity**: - Increase creatine intake when training intensity or volume increases to ensure muscle creatine stores remain saturated. 5. **Recovery and Inflammation**: - Creatine has anti-inflammatory properties and can reduce muscle protein loss, aiding in faster recovery and reducing oxidative stress. 6. **Timing of Intake**: - The timing of creatine intake (pre- or post-exercise) is not critical. The overall daily intake is what matters most. 7. **Maximum Dose and Safety**: - Doses as high as 30 grams per day have been shown to be safe, but 3 to 5 grams per day is sufficient for most benefits. Higher doses do not provide additional performance benefits once muscle stores are saturated. 8. **Creatine for Women**: - Women can benefit from creatine similarly to men, although menstrual cycle phases might slightly influence effectiveness. More research is needed in this area. 9. **Practical Recommendations**: - A general effective dose is 5 to 10 grams per day. - For loading, take 20 grams per day for 5-7 days, then reduce to a maintenance dose. - Use relative dosing of 0.1 to 0.14 grams per kilogram of body weight for individualized dosing. These takeaways emphasize that creatine monohydrate is highly effective, safe, and versatile for various health and performance benefits, with practical dosing strategies to maximize its effects.
I have been taking 5grams a day for 30 years while weight training. At 62 now, sometimes I travel to Colorado a couple weeks a couple times a year. I never take it with me because I get flagged and it takes long to get through security. I notice a roughly 15% decrease in my overall strength on the same weight machines after about 7-10 days of no creatine. I am an experienced lifter (5 days per week) and am very dialed in to my training and overall strength. It is 100% not a placebo and works great.
@robbanks1436 Yes, going off it from time to time where I live on the east coast the difference is very measured and strength decrease is real and very predictable all other things being consistent. It's also a similar response if I were to stop weight training for a month or more....get back into it for a month and then start back with creatine. I have a very predictable and measured strength increase which is generally 10-20% depending on the muscle group. I also find it difficult to get sore when fully saturated with C monohydrate no matter how I switch up training. I'm not sure if I have felt any cognitive effects though.
@@chrisedler6758 I take 5g daily everyday and have the same experience as you. I don’t notice cognitive effects but I seem to be able to do more reps and don’t feel sore. Maybe I need to increase the dosage?
@@amitprasad7113 this is great to hear. I tried creatine in my mid-late teens, and I don't think I experienced much of a benefit. But having been sedentary for the last 10 years in my 30s, I just ordered some creatine. Turning 40 in November. I started eating healthy (mostly carnivore) and exercising (training to eventually run my first 5k), and I'm looking forward to see how creatine does/doesn't improve my experience.
What about this recent study???? “Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation”
no way thats right, I’m 5 foot 9 152 pounds male and thats a range of 6-10 grams of creatine a day…. I guess If i was bodybuilding I would want more water weight in my muscles so they would be physically bigger and be more full, but I don’t train bodybuilding so do I just do 3g?
I was using 5grams of creatine M.H. then one day I scoop 7grams but I couldn't remove it cause my container wasn't thoroughly dry so I drank it. I did notice I little bit easier time with some lifts....
@@d3w222 , I take 10 grams a day, mostly for cognition and skeletal health. muscles are a side benefit. also decreases heat intolerance, I really needed that.
I take like 10gr or so daily, but mostly because it would seems that my mind and body uses too much, maybe because I suffer from anxiety, and I'm extremely active, With 10-15gr or so of daily creatine, My mind and body feels betters, and no problems at all with my GI tract or anything.
Hi creatine does have positive effects on the brain . It's supposed to be good for people with Alzheimer's and Parkinson's disease . This is being studied or researched at present . You can watch videos on UA-cam about creatine and the effects on the brain . If You put it into the UA-cam search bar . " creatine monohydrate and the effects on the brain ".👍
My anxiety got a lot better after upping my dose to 10 g per day. And it definitely wasn't placebo since I only googled it afterwards because I wanted to know if the creatine was what improved it.
I’m 72 and have been on creatine since the early 90s. I’ve have great luck. I’ve never did a loading phase. I take 5g. Before and After workouts! I went from 175 to 195 over about 3-5 years. A few years back a local supplier had an effervescent Creatine Monohydrate and boy or boy did that ever work incredibly fast in my system.
Two different metabolic pathways here. HMB works in the mTOR pathway while creatine runs in the ATP line. Both are touted to have strong anti catabolic properties, so I can assume therein lies the synergy. HMB is more beneficial for people in a calorie deficit while training to minimize muscle loss. There have also been studies where it(HMB)may be effective at preventing sarcopenia in the elderly. Hence the anti catabolic properties.
Wait, so on the one hand he's saying 3g/day, but then also saying 0.1-0.15 g/kg/day (which would be ~10-15g/day for me). Which is it? I've been taking 5g/day for several months and my "creatine weight" topped out at around 8-10 lbs over pre-creatine weight. I'm assuming I'm saturated. Why would I want to increase that to 10 or even 15g/day?
Interesting information about coffee and creatine... I normally wake up, have my cup of coffee and prepare for gym - I take my creatine with water while exercising and after. Maybe I'll rethink it
I'd really like to read that european paper though, if it's performance oriented. As far as I know there was only a single study from 1996 (if I'm not mistaken) concluding caffeine afects creatine absorption.
lots of good info and some changes I am going to try. I am 220lb, I have been doing 5g in the morning with my daily vitamin right before I had my morning coffee at breakfast and 5g on gym days mixed in my pre-workout (that has caffeine); going to change to 10g daily with my dinner night time vitamin and 5g after workout!! thankz for all the great info!!
Very hard on the liver..... best to cycle off of creatine for 3+ months.... or just use complex carbs for energy/strength, and skip the expensive supplements.
Are there any supplements that interfere with absorption. I feel like lifters are supplementing with a different array of things so just wondering if some of those other supplements affect absorption.
I don't know, for me, I feel like creatine is a dud supplement for me.... aside from the health benefits, the muscle building and strength benefits just weren't there for me. I've heard of people being non-responders to creatine, maybe I'm one of them.
Creatine’s benefits are linked to intracellular hydration. If you’re already well hydrated, you may not get much benefit. Stan Efferding goes into this.
You could have the genetics where you produce and store more creatine naturally so you wouldn't respond unless you worked out for an extended period. I personally didn't notice the difference until I reset my supplement routine and cut out my pre-workout (instead I just drink a cup of coffee and eat half a banana). When I added back creatine I definitely noticed a difference after about a week of taking 5mg of monohydrate. I think some of the pump effects of a strong pre-workout overshadow the benefits of creatine even though those benefits are still there in the background. For me the most pronounced effect is recovery. I am able to recover on average a day faster while taking creatine. As for the in workout effect its marginal but noticeable, like maybe 1-3 extra reps and its a little bit easier to activate.
Don't ever listen to guys like these who randomly suggest multivitaminsnfor kids... A big red for any content creator. Remember to consult a certified doctor ..
You do that heat can destroy creatine, red meat has quite a bit in it but cooking it to well or well done almost completely destroys it. Coffee when hot is in the same temperature range.
I use Creapure Creatine made by Alzchem in Germany. Sold thru Amazon and yes it did almost double in price in the last year. If you look at the expensive types of creatine, this is the manufacturer they are buying their creatine from and it's on their label. Cheaper brands use Creapure as well but they cut it with other substances. Check the labels. I like to know my creatine is not coming from China.
Quora : "Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. People with kidney disease, high blood pressure, or liver disease should not take creatine."
Well you need more than 8oz to dissolve it. I take it in about 24oz with my dinner and it goes down fine. But it's nice that people can just take it however they want.
Even if creatine was pure protein and used as energy, 5g would be 20 calories, which isn't enough to break a fast. It's not used as energy though. So you're fine to take it while fasting.
Every time I start taking creatine I notice my face getting puffier so that’s a big deterrent for me, and the studies do show that creatine causes both intra and extra cellular water retention in about a even ratio
Ive tried creatine twice and it has been rough for me. Causes numb hands that are quite painful. I have trouble sleeping with it because of the constant dead hands and trying to find an arm position that agops the numbness. Also I ride a motorcycle daily and both times I've tried creatine my hands go numb within a couple of minutes. Also madee very aware of old injuries that I felt were about to resurface.
For 6-8 weeks I've been dosing a small amount (~1-2g) of creatine & beta alanine (~pinch) mixed with a quarter cup of Powerade Zero immediately prior to running and cycling. Of course, it's both subjective and anecdotal, but ~4 weeks ago I began to notice that both activities became easier to perform, sustain, and recover from. For example, yesterday I did an hour of Zone 2 treadmill with zero post-exercise soreness last night or this morning, so today I did ~70 minutes of outside cycling (~half in Z4 & ~quarter in Z5) here in sunny central Florida when it was 88 degrees with a heat index of 98. Again, no soreness so far, despite being 63.5yo.
Hey look into hyper hydration with glycerin on hot days for running. I really like it. It makes the recover way easier and I run faster. Also checkout nitrates for running. And NMN is also a good boost.
@@cefrayer Yeah, I love TMG it works great. I have used it for a decade +. But I recently saw some research it was useful up to much higher dosages that have been using it at. I use to use about 2,5-3g. But now I am using 8-10 g a day in divided doses. And damn it works way better. Look into the research, it is interesting in how it helps the body burn fat and build muscle and how it lowers homocystine.
@@cajampa Agree. I did the research before adding it, and I am also taking 8-10g daily in divided doses. This morning was abs & obliques day (~2 hours, including 2-minute airbike sprints between sets), and my energy & endurance levels seemed higher than ever! And that's after setting an outdoor cycling PR of 22.22 miles yesterday. I know that's not a lot of miles compared to experienced riders, but I'm new to that activity, so increasing slowly to avoid injury. 🤞
@@cefrayer Ok, that is good. If you are not doing anything to boost the blood flow and pump, checkout adding a hefty dose of L-citrulline like up towards 10g, before working out. It gives a big boost of energy, intensity and endurance in the gym. And the added pump always feels great also.
Creatine makes me feel sick 😭😭 but I have MCAS so lots of things that are super healthy for everyone else make me sick. I have to add tiny amounts of things like this occasionally and hope to build up very slowly over time.
You should be discussing whether or not this is good for people that have different stages of kidney disease I have normal levels of creatine in my blood when I get Labs but I have high levels of creatinine in my urine because my kidney disease
Wow i listen to you been in keratosis for a while been carnivore for a long time. Im feeling the best thank u . Know what to look for . I’m also 57 feeling my best . ❤
Yes this was interesting. I usually have my creatine with breakfast and also my coffee. Probably 15 -20 minutes apart. I am going to experiment with the timing of the intake of both. Probably going to switch to creatine post workout.
I was skeptical, but 5g creatine a day in water allows me to push harder and recover faster after strength training. For me it works. I am curious about increased mental clarity in older adults. This is a very interesting topic. We all age, so every little bit helps.
Hi , if you put into the UA-cam search. " creatine monohydrate and the effects on the brain " you can watch videos on creatine monohydrate and it's effects on the brain . 👍
Some people do but it’s usually the people with genetic risk of male pattern baldness or alopecia and it exacerbates that. For average people, it doesn’t.
After watching videos from Thomas on all 3 supplements I’ve recently started taking all 3 prior to intense workouts, which for me would be, 20 minutes of 15/15 work to rest intervals kettlebell snatches using a 35lb bell. What I’ve noticed is improved endurance, delayed/ less lactic acid muscle burn, little to no muscle soreness afterwards and improved recovery. I’ve used creatine for over 35 years at this point in my life and am a pretty experienced lifter. My wife attends a boot camp style training session 2x’s a week and intense spin classes 2x’s a week but isn’t as experienced as I but she’s noticed improvement in the same areas as well. I hope this helps.
@@kirbyaugustine761 Add some high dose TMG or 8-10g split in two morning and midday also works great together and 10g L-citrulline makes everything even better.
I am a runner and to compensate I lift weights regularly. I have been taking one scoop, 5 grams. He is suggesting 1 to 1.5 grams per 10 kg of body weight. In a practical sense for a 70 kg person that’s two scopes of raisins for 1.5.
The most potent way to consume creatine mono hydrate is to take it with 12-20 ounces of a carbonated beverage. The carbonation reduces stomach acidity and helps more creatine to be absorbed
Wouldn't carbonation increase acidity (decrease pH?)? I always thought that's the effect CO2 had...you'll also be diluting your stomach acid with 20 ounces of water, which would increase pH-- I wonder how impactful all of this actually is. Do you have studies talking about this I can look at?
@@joshbaxter7966 I have been using creatine monohydrate for over 25 years and found that when I added 5-10 grams of creatine to 12 ounces of Coca-Cola preferably Mexican cokes due to cane sugar vs corn syrup and taken 15-20 minutes before exercise it really helped increase mind muscle connection and increase muscle output. Also post workout I would have 5-10 grams of glutamine plus creatine with 12-20 ounces of non caffeinated beverages like sprite or something similar. Right now I’m using creatine post workout seeing as I train at 3-4 am fasted.
Selling a product. Making something complicated “sometimes” helps sell something. Imagine your buddy’s girl selling him why she’s got other dudes messages on her locked phone… She’ll get very complicated in selling him why it’s all cool. Just saw this go down a few nights ago either a neighbors girl… 😅
I had never before heard of the antagonistic effects of caffeine and creatine consumed at the same time. I typically have a double expresso about every 2 hours; 7-8 per day. I Just like the taste; my blood pressure and pulse stay exactly the same before and after consumption. I am presently strength training and taking 5g/day of creatine. Should I try to cut out my post workout caffeine with my meal, and/or increase to 8g/day, which would be just under .1g/kg for my body weight?
0:39 yes I can see how that multi vitamin might be boosting that kid's immunity. As for creatine, I've been taking it with orange juice immediately before my morning coffee. I might need to look at changing this.
What the...Whats going on here, I just came from watching their other interviews together and Thomas wears 2 different outfits but Dr. Candow wears the same in all of them, but the videos were posted at 3 different times, 2 months ago, 8 months and 1 year. Is this all the same interview with multiple cuts and a wardrobe change from Thomas and staggered post dates? It's tripping me out man!
I put creatine 5Grams in black coffee and my ENERGY LEVEL shot way up! No NAPS in the day and the Mental CLARITY has been EXPLOSIVE! THUS FAR ITS BEEN Room Temperature Coffee because of this video I'm going to try it in hot coffee and see how that goes.
I disagree with your intro that people wasting money on creatine. I don't think anyone is wasting much money on creatine, all forms are cheap. Also with your sponsors there's a big push for low heavy metal certified for kids products, otherwise some supplements might have a downside of becoming retarded with China providing heavy metal contaminated products where most supplement raw materials are sourced.
Could it effect teenagers normal puberty? Maybe receiving outside creatine would tell the endocrine system to slow down we don't need as much testerone internally produced? Or other internal secretions would be effected during an important phase of life.
Are you able to take Creatine in high dose (0,3 x kg weight) every day, not just as a loading dose for sports, but as a cognitive supplement? I know that it can be used for people with dementia and Alzheimer. But I don’t know how much this group is supposed to use, can you shed a light on this too? Thanks 🙏🏾
I remember when Mark McGuire and Jose Conseco said creatine is what gave them there power. (And steroids but they left that part out). Been suspicious of creatine ever since. Kinda like a coke addict saying their frantic behavior was due to too much caffeine.
Місяць тому
Why do a lower dose do «nothing» and dose should do something at leat more then nothing ? If i take 5g a day my face blow up and i get puffy under my eyes , i have tested it ,usaly happends afther an hour of intake .. i try 2-3 grams before bed andit does not have that big effect on my face and water retention , and ideawhy this happends ?
That would increase the sells 100% because i don't short dosage was the problem among those who take Creatine. They drinking that thing like Kool Aid😂😂 (No, dont come to say "i dont do tha"t) because if you dont, this comment is not for you, get over it.
I have never had any weight loss from creatine. Plenty of strength increases but especially mid section increases of fat storage when I take creatine. The gains from a muscle perspective have never been worth the gains on the fat side.
Here are the key takeaways from the conversation with Dr. Darren Candow on the proper dosing and types of creatine for various health benefits:
1. **Best Form of Creatine**:
- Creatine monohydrate is the most effective and least expensive form of creatine. Other types do not match its overall effectiveness.
2. **Bioavailability**:
- Creatine is nearly 100% bioavailable, meaning it is efficiently absorbed into the bloodstream regardless of how it is consumed.
3. **Dosing Strategies**:
- **Daily Dosing**: 3 grams daily for general maintenance.
- **Loading Phase**: 20 grams per day for 5-7 days, followed by a maintenance dose of 2-3 grams per day.
- **Relative Dosing**: 0.1 to 0.14 grams per kilogram of body weight per day.
4. **Adjusting Dose with Training Intensity**:
- Increase creatine intake when training intensity or volume increases to ensure muscle creatine stores remain saturated.
5. **Recovery and Inflammation**:
- Creatine has anti-inflammatory properties and can reduce muscle protein loss, aiding in faster recovery and reducing oxidative stress.
6. **Timing of Intake**:
- The timing of creatine intake (pre- or post-exercise) is not critical. The overall daily intake is what matters most.
7. **Maximum Dose and Safety**:
- Doses as high as 30 grams per day have been shown to be safe, but 3 to 5 grams per day is sufficient for most benefits. Higher doses do not provide additional performance benefits once muscle stores are saturated.
8. **Creatine for Women**:
- Women can benefit from creatine similarly to men, although menstrual cycle phases might slightly influence effectiveness. More research is needed in this area.
9. **Practical Recommendations**:
- A general effective dose is 5 to 10 grams per day.
- For loading, take 20 grams per day for 5-7 days, then reduce to a maintenance dose.
- Use relative dosing of 0.1 to 0.14 grams per kilogram of body weight for individualized dosing.
These takeaways emphasize that creatine monohydrate is highly effective, safe, and versatile for various health and performance benefits, with practical dosing strategies to maximize its effects.
I was wishing to take these notes while listening, so thank you very much!! 😊
You wrote the most useful and helpful comment for this video.
Should also be mentioned that creatine can increase blood pressure.
Ty. 19 mins for a simple topic is insane
You are a hero for many, especially the ones with short attention span.
I have been taking 5grams a day for 30 years while weight training. At 62 now, sometimes I travel to Colorado a couple weeks a couple times a year. I never take it with me because I get flagged and it takes long to get through security. I notice a roughly 15% decrease in my overall strength on the same weight machines after about 7-10 days of no creatine. I am an experienced lifter (5 days per week) and am very dialed in to my training and overall strength. It is 100% not a placebo and works great.
I think you are correct that it is the creatine but have you considered the altitude being a factor?
@robbanks1436 Yes, going off it from time to time where I live on the east coast the difference is very measured and strength decrease is real and very predictable all other things being consistent. It's also a similar response if I were to stop weight training for a month or more....get back into it for a month and then start back with creatine. I have a very predictable and measured strength increase which is generally 10-20% depending on the muscle group. I also find it difficult to get sore when fully saturated with C monohydrate no matter how I switch up training. I'm not sure if I have felt any cognitive effects though.
@@chrisedler6758 I take 5g daily everyday and have the same experience as you. I don’t notice cognitive effects but I seem to be able to do more reps and don’t feel sore. Maybe I need to increase the dosage?
I used to have that problem with travel. But now I use Animal Creatine chews. They go right through with my bags. No security issues.
@@mondohand71 Thx for the heads up
I tried creatin in my 30s and didn't notice anything. Revisited it in my 50s. And wow what a game changer.
Same!!! I'm 40
@@amitprasad7113 this is great to hear. I tried creatine in my mid-late teens, and I don't think I experienced much of a benefit. But having been sedentary for the last 10 years in my 30s, I just ordered some creatine. Turning 40 in November. I started eating healthy (mostly carnivore) and exercising (training to eventually run my first 5k), and I'm looking forward to see how creatine does/doesn't improve my experience.
*creatine
Same. I am 58
What about this recent study????
“Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation”
Yes and I read that you need about 10 grams daily for this use.
He touched on that here but unfortunately didn't get into it deeper.
Maybe I missed it, but how are creatine companies lying to us?? On the thumbnail it’s quoted and I literally did not hear that once in the video…
I take it they are confusing the issue trying to sell more expensive forms that offer no real benefits for the price.
2-3 grams is the minimum effective dose.
For muscle building 0.1-0.15 grams per kilogram of body weight depending on the person’s exercise goals.
no way thats right, I’m 5 foot 9 152 pounds male and thats a range of 6-10 grams of creatine a day…. I guess If i was bodybuilding I would want more water weight in my muscles so they would be physically bigger and be more full, but I don’t train bodybuilding so do I just do 3g?
I was using 5grams of creatine M.H. then one day I scoop 7grams but I couldn't remove it cause my container wasn't thoroughly dry so I drank it. I did notice I little bit easier time with some lifts....
Two sentences, absolute minimum amount of information needed. useless actually....
@@d3w222 , I take 10 grams a day, mostly for cognition and skeletal health. muscles are a side benefit. also decreases heat intolerance, I really needed that.
I take like 10gr or so daily, but mostly because it would seems that my mind and body uses too much, maybe because I suffer from anxiety, and I'm extremely active, With 10-15gr or so of daily creatine, My mind and body feels betters, and no problems at all with my GI tract or anything.
I do the same. I'm very active and i notice a big difference in mental effects when i increased my creatine from 10g to 15g daily!
@@SigmaEgohuberman talks about this so I think you are spot on.
@@SigmaEgo I think this is what they call "Placebo"
Hi creatine does have positive effects on the brain . It's supposed to be good for people with Alzheimer's and Parkinson's disease . This is being studied or researched at present . You can watch videos on UA-cam about creatine and the effects on the brain . If You put it into the UA-cam search bar . " creatine monohydrate and the effects on the brain ".👍
@@spin_kick yh it's definitely not placebo
soooo, what about mental health / brain benefits ????????????????????????
!!!11!!!1
I've read it helps deal with depression.
My anxiety got a lot better after upping my dose to 10 g per day. And it definitely wasn't placebo since I only googled it afterwards because I wanted to know if the creatine was what improved it.
Creative was a game changer for depression for me
10mg a dau
A delicate art? 5 grams a day or load for 5-7 days, then do 5 grams a day. Mystery Creatine? Creatine Monohydrate (creapure). Done
play the video to the end to help the channel
It is a delicate art. It’s extremely difficult to ingest 5 g every day consistently.
That’s not what he said.
I’m 72 and have been on creatine since the early 90s. I’ve have great luck. I’ve never did a loading phase. I take 5g. Before and After workouts!
I went from 175 to 195 over about 3-5 years.
A few years back a local supplier had an effervescent Creatine Monohydrate and boy or boy did that ever work incredibly fast in my system.
what about the companies that tout the creatine + hmb works better than creatine alone?
Two different metabolic pathways here. HMB works in the mTOR pathway while creatine runs in the ATP line. Both are touted to have strong anti catabolic properties, so I can assume therein lies the synergy. HMB is more beneficial for people in a calorie deficit while training to minimize muscle loss. There have also been studies where it(HMB)may be effective at preventing sarcopenia in the elderly. Hence the anti catabolic properties.
Wait, so on the one hand he's saying 3g/day, but then also saying 0.1-0.15 g/kg/day (which would be ~10-15g/day for me). Which is it? I've been taking 5g/day for several months and my "creatine weight" topped out at around 8-10 lbs over pre-creatine weight. I'm assuming I'm saturated. Why would I want to increase that to 10 or even 15g/day?
I find a scoop is plenty. 3.5g no need to take the piss with it.
Interesting information about coffee and creatine... I normally wake up, have my cup of coffee and prepare for gym - I take my creatine with water while exercising and after. Maybe I'll rethink it
I'd really like to read that european paper though, if it's performance oriented. As far as I know there was only a single study from 1996 (if I'm not mistaken) concluding caffeine afects creatine absorption.
lots of good info and some changes I am going to try. I am 220lb, I have been doing 5g in the morning with my daily vitamin right before I had my morning coffee at breakfast and 5g on gym days mixed in my pre-workout (that has caffeine); going to change to 10g daily with my dinner night time vitamin and 5g after workout!! thankz for all the great info!!
How did you go with that ? good results ?
Does creatine raise blood pressure?
I was hoping they were going to talk about cycling it. I read some articles that it is good to cycle off for a while and Cycle back on.
Very hard on the liver..... best to cycle off of creatine for 3+ months.... or just use complex carbs for energy/strength, and skip the expensive supplements.
Studies show there ISN’T any deleterious effects on taking creatine. Many studies, long term one show that.
Thanks, I'll stop taking Creatine in my coffee.
Are there any supplements that interfere with absorption. I feel like lifters are supplementing with a different array of things so just wondering if some of those other supplements affect absorption.
Lol I've been dry scooping my creatine for years, it's just faster.
I don't know, for me, I feel like creatine is a dud supplement for me.... aside from the health benefits, the muscle building and strength benefits just weren't there for me. I've heard of people being non-responders to creatine, maybe I'm one of them.
Creatine’s benefits are linked to intracellular hydration. If you’re already well hydrated, you may not get much benefit. Stan Efferding goes into this.
It's alot more then just cellular hydration, but studies suggest 1 in 4 people are non responders.
@@withershadow3904
If your diet has a lot of red meat and fish, you might already have enough creatine from food, and excess (powder) doesn't do much.
Hows your brain working?
You could have the genetics where you produce and store more creatine naturally so you wouldn't respond unless you worked out for an extended period. I personally didn't notice the difference until I reset my supplement routine and cut out my pre-workout (instead I just drink a cup of coffee and eat half a banana). When I added back creatine I definitely noticed a difference after about a week of taking 5mg of monohydrate. I think some of the pump effects of a strong pre-workout overshadow the benefits of creatine even though those benefits are still there in the background. For me the most pronounced effect is recovery. I am able to recover on average a day faster while taking creatine. As for the in workout effect its marginal but noticeable, like maybe 1-3 extra reps and its a little bit easier to activate.
I took creatine in my 30 s did not work..now Im 50 still does not make a difference
Don't ever listen to guys like these who randomly suggest multivitaminsnfor kids... A big red for any content creator. Remember to consult a certified doctor ..
A big fkng red flag ... Shame on you
Most researched supplement but we dont know when or how much to take or if you need more or less depending on how much you exercise ......
This is not what he said. He gave out some really good protocols.
All I ask is why a 19 minute video for a simple answer. Time is important guys.
Play video at 2x.
Selling a product while appearing to not be selling a product.
UA-cam engagement. The longer you watch, the more 💰 content creators can make.
Well said, Thomas loves to advertise his sponsors.
The answers you need are in the first 6 minutes with relatively low doses of fact based analysis.
I'm running and walking 80 miles a week. I'm 60 and I'm taking 15 grams of creatine a day. First 5 grams goes directly in black coffee
You do that heat can destroy creatine, red meat has quite a bit in it but cooking it to well or well done almost completely destroys it. Coffee when hot is in the same temperature range.
@@sokyoutdoors588
👆 This!! Definitely don’t heat creatine.
Lol... why walk so much?
@rickdangerous5606 To outrun death one must cover a lot of ground.
@@trentw.3566
Clever! Too funny! 😂 👏🏻
Any cyclist out there that’s used creatine. Please share results.
Thanks for another great video. Creatine got way more expensive a couple years back it doubled and tripled in price, and has stayed that way
I use Creapure Creatine made by Alzchem in Germany. Sold thru Amazon and yes it did almost double in price in the last year. If you look at the expensive types of creatine, this is the manufacturer they are buying their creatine from and it's on their label. Cheaper brands use Creapure as well but they cut it with other substances. Check the labels. I like to know my creatine is not coming from China.
Has anyone had any success treating chronic pain with creatine? I'm curious as to the anti-inflammatory benefits.
Quora :
"Rhabdomyolysis (breakdown of skeletal muscle tissue) and sudden kidney failure was reported in one case involving an athlete taking more than 10 grams daily of creatine for 6 weeks. People with kidney disease, high blood pressure, or liver disease should not take creatine."
Go wild Gomer Pyle 🙀🇺🇸
Thomas your Gummy Creatine cubes might not be stable ??? ..... Interesting
If i work out 2 hours a day i take 5 grams ! If i work out for an hour i take about 3 and have been doing this for 23 years now .
Not necessarily the best protocol, but decent enough.
More of this guy !
For that last part on caffeine, it seems we shouldn’t take creatine with pre workouts
I was adding it to my coffee, looks like I will be changing that habit. Thanks good info!
This is fantastic information, and greatly appreciated. What im curious about, is "Creapure"? Is it any better than regular creatine?
Good discussion. I felt compelled to pause the video and get some more creatine in me.
😂
Did I miss the comparison between tablets and powdered creatine monohydrate? Are they the same for performance?
I guess you need some binder for the tablets so they won't be 100 pure.
Does creatine have a diminishing effect over time? Should I take breaks from it?
Studies say no need to cycle it.
Well you dry scoop and chase with water. Nobody wants to drink 8 oz of gritty water.
I started doing this a year ago. Way easier than mixing in water and having sediment left behind that you have to drench with more water to get out. 😂
@@Boostleaked exactly id rather just chance getting some creatine dust on my then choke down the grit
Well you need more than 8oz to dissolve it. I take it in about 24oz with my dinner and it goes down fine. But it's nice that people can just take it however they want.
It's called instanized creatine.
How would whole-day fasting affect creatine dosing? Would you double up the next day?
PS: Presuming creatine "breaks a fast."
Even if creatine was pure protein and used as energy, 5g would be 20 calories, which isn't enough to break a fast.
It's not used as energy though. So you're fine to take it while fasting.
Every time I start taking creatine I notice my face getting puffier so that’s a big deterrent for me, and the studies do show that creatine causes both intra and extra cellular water retention in about a even ratio
Ive tried creatine twice and it has been rough for me.
Causes numb hands that are quite painful.
I have trouble sleeping with it because of the constant dead hands and trying to find an arm position that agops the numbness.
Also I ride a motorcycle daily and both times I've tried creatine my hands go numb within a couple of minutes.
Also madee very aware of old injuries that I felt were about to resurface.
Creatine makes some people pack on weight
I never thought to think creatine was helped me get some weight back i after i quit drink, I lost about 20lbs and then I got about 7-10 back. 👍
I won't mix creatine with my coffee anymore! Thanks for the informative video!
Best video I've seen ever on Creatine facts,
For 6-8 weeks I've been dosing a small amount (~1-2g) of creatine & beta alanine (~pinch) mixed with a quarter cup of Powerade Zero immediately prior to running and cycling.
Of course, it's both subjective and anecdotal, but ~4 weeks ago I began to notice that both activities became easier to perform, sustain, and recover from.
For example, yesterday I did an hour of Zone 2 treadmill with zero post-exercise soreness last night or this morning, so today I did ~70 minutes of outside cycling (~half in Z4 & ~quarter in Z5) here in sunny central Florida when it was 88 degrees with a heat index of 98.
Again, no soreness so far, despite being 63.5yo.
Hey look into hyper hydration with glycerin on hot days for running. I really like it. It makes the recover way easier and I run faster. Also checkout nitrates for running. And NMN is also a good boost.
@@cajampa Thanks! Just added TMG a few days ago and set a new outdoor cycling PR of 22.22 miles today. But it was cooler (77-82), which also helped.
@@cefrayer Yeah, I love TMG it works great. I have used it for a decade +. But I recently saw some research it was useful up to much higher dosages that have been using it at. I use to use about 2,5-3g. But now I am using 8-10 g a day in divided doses. And damn it works way better. Look into the research, it is interesting in how it helps the body burn fat and build muscle and how it lowers homocystine.
@@cajampa Agree. I did the research before adding it, and I am also taking 8-10g daily in divided doses.
This morning was abs & obliques day (~2 hours, including 2-minute airbike sprints between sets), and my energy & endurance levels seemed higher than ever! And that's after setting an outdoor cycling PR of 22.22 miles yesterday.
I know that's not a lot of miles compared to experienced riders, but I'm new to that activity, so increasing slowly to avoid injury. 🤞
@@cefrayer Ok, that is good.
If you are not doing anything to boost the blood flow and pump, checkout adding a hefty dose of L-citrulline like up towards 10g, before working out. It gives a big boost of energy, intensity and endurance in the gym. And the added pump always feels great also.
Creatine makes me feel sick 😭😭 but I have MCAS so lots of things that are super healthy for everyone else make me sick. I have to add tiny amounts of things like this occasionally and hope to build up very slowly over time.
Don't forget creatine can falsely affect your eGFR results
You should be discussing whether or not this is good for people that have different stages of kidney disease I have normal levels of creatine in my blood when I get Labs but I have high levels of creatinine in my urine because my kidney disease
Crap. Been taking it in my black coffee for a few years!!! Live and learn
Does creatine increase blood pressure?
Perfect questions, answered everything I needed to know.
Wow i listen to you been in keratosis for a while been carnivore for a long time. Im feeling the best thank u . Know what to look for . I’m also 57 feeling my best . ❤
Or creatine and coffee/caffeine in the same stomach contents... not necessarily "only" in the same cup/glass.
Yes this was interesting. I usually have my creatine with breakfast and also my coffee. Probably 15 -20 minutes apart. I am going to experiment with the timing of the intake of both. Probably going to switch to creatine post workout.
So would gains in bulk instantised creatine be a scam? It's expensive. Thought about buying it.
con-crete brand was the best I've every used
I would've liked some answers on creatine and chronic illness. And creatine and cancer.
Dry scooping is the way to go time wise. I never found it really mixes with water anyway. Just drink water with it.
It disolves quickly in warm water
I sometimes stir the powder in a glass of water and drink immediately before it settles out.
Wasn't this guy just on here doing the same thing a month or two ago
If the “same thing” means talking about Creatine, yes. But this is an entirely different video. The last one is about brain health.
I was skeptical, but 5g creatine a day in water allows me to push harder and recover faster after strength training. For me it works. I am curious about increased mental clarity in older adults. This is a very interesting topic. We all age, so every little bit helps.
Hi , if you put into the UA-cam search. " creatine monohydrate and the effects on the brain " you can watch videos on creatine monohydrate and it's effects on the brain . 👍
I cant take a shit beein on creatin can anyone relate?
I take 2g per day i have taken 5g per day before and i dont see any difrent and i train for Real
If my kids just ate meat and eggs do they still need to supplement with a multitude
Creatine makes your hair fall out even in small doses not worth it
This guys says he has never seen that
Lmfao no it doesn’t
Some people do but it’s usually the people with genetic risk of male pattern baldness or alopecia and it exacerbates that.
For average people, it doesn’t.
Do you have the link to his studies? Mainly regarding the 0.1-0.15 dosage
I've been thinking about adding HMB along with creatine just not sure about it
After watching videos from Thomas on all 3 supplements I’ve recently started taking all 3 prior to intense workouts, which for me would be, 20 minutes of 15/15 work to rest intervals kettlebell snatches using a 35lb bell.
What I’ve noticed is improved endurance, delayed/ less lactic acid muscle burn, little to no muscle soreness afterwards and improved recovery.
I’ve used creatine for over 35 years at this point in my life and am a pretty experienced lifter.
My wife attends a boot camp style training session 2x’s a week and intense spin classes 2x’s a week but isn’t as experienced as I but she’s noticed improvement in the same areas as well. I hope this helps.
@@kirbyaugustine761 Add some high dose TMG or 8-10g split in two morning and midday also works great together and 10g L-citrulline makes everything even better.
Is there a way you can tell when your muscles are creatine saturated?
Bro im going bald on it, fast
You’re not going bald because of creatine. You’re going bald because of genetics.
I am a runner and to compensate I lift weights regularly. I have been taking one scoop, 5 grams. He is suggesting 1 to 1.5 grams per 10 kg of body weight. In a practical sense for a 70 kg person that’s two scopes of raisins for 1.5.
I found it harder to run while I was taking it
The most potent way to consume creatine mono hydrate is to take it with 12-20 ounces of a carbonated beverage. The carbonation reduces stomach acidity and helps more creatine to be absorbed
Honey, creek yogurt and creatine 💪🏼
Wouldn't carbonation increase acidity (decrease pH?)? I always thought that's the effect CO2 had...you'll also be diluting your stomach acid with 20 ounces of water, which would increase pH-- I wonder how impactful all of this actually is. Do you have studies talking about this I can look at?
It's 100% bioavailable, so the carbonated water thing is (yet another) creatine myth
@@joshbaxter7966 I have been using creatine monohydrate for over 25 years and found that when I added 5-10 grams of creatine to 12 ounces of Coca-Cola preferably Mexican cokes due to cane sugar vs corn syrup and taken 15-20 minutes before exercise it really helped increase mind muscle connection and increase muscle output. Also post workout I would have 5-10 grams of glutamine plus creatine with 12-20 ounces of non caffeinated beverages like sprite or something similar. Right now I’m using creatine post workout seeing as I train at 3-4 am fasted.
This makes no sense. Carbonated water increases stomach acidity from the carbonic acid it has
15 grams a day for the last 2 years seen great progress
What about if you are diagnosed with CKD
So glad you got Dr. Candow on here - great guy and the ultimate source of creatine.
"Dosing creatine is a properly is a delicate art" is one of the silliest sentences ive heard in a long time.
was thinking the same thing.
Me, doing a pirouette before dumping 6g of creatine into shake.
Selling a product. Making something complicated “sometimes” helps sell something.
Imagine your buddy’s girl selling him why she’s got other dudes messages on her locked phone…
She’ll get very complicated in selling him why it’s all cool.
Just saw this go down a few nights ago either a neighbors girl… 😅
@@karamlevi and sometimes makes you look silly
If you listen to the whole thing, it is a delicate art.
I had never before heard of the antagonistic effects of caffeine and creatine consumed at the same time. I typically have a double expresso about every 2 hours; 7-8 per day. I Just like the taste; my blood pressure and pulse stay exactly the same before and after consumption. I am presently strength training and taking 5g/day of creatine. Should I try to cut out my post workout caffeine with my meal, and/or increase to 8g/day, which would be just under .1g/kg for my body weight?
0:39 yes I can see how that multi vitamin might be boosting that kid's immunity.
As for creatine, I've been taking it with orange juice immediately before my morning coffee. I might need to look at changing this.
What the...Whats going on here, I just came from watching their other interviews together and Thomas wears 2 different outfits but Dr. Candow wears the same in all of them, but the videos were posted at 3 different times, 2 months ago, 8 months and 1 year. Is this all the same interview with multiple cuts and a wardrobe change from Thomas and staggered post dates? It's tripping me out man!
I put creatine 5Grams in black coffee and my ENERGY LEVEL shot way up! No NAPS in the day and the Mental CLARITY has been EXPLOSIVE! THUS FAR ITS BEEN Room Temperature Coffee because of this video I'm going to try it in hot coffee and see how that goes.
I disagree with your intro that people wasting money on creatine. I don't think anyone is wasting much money on creatine, all forms are cheap. Also with your sponsors there's a big push for low heavy metal certified for kids products, otherwise some supplements might have a downside of becoming retarded with China providing heavy metal contaminated products where most supplement raw materials are sourced.
Good to know about the caffeine
no discussion of HCL at all???
Could it effect teenagers normal puberty? Maybe receiving outside creatine would tell the endocrine system to slow down we don't need as much testerone internally produced? Or other internal secretions would be effected during an important phase of life.
Are you able to take Creatine in high dose (0,3 x kg weight) every day, not just as a loading dose for sports, but as a cognitive supplement?
I know that it can be used for people with dementia and Alzheimer. But I don’t know how much this group is supposed to use, can you shed a light on this too?
Thanks 🙏🏾
I remember when Mark McGuire and Jose Conseco said creatine is what gave them there power. (And steroids but they left that part out). Been suspicious of creatine ever since. Kinda like a coke addict saying their frantic behavior was due to too much caffeine.
Why do a lower dose do «nothing» and dose should do something at leat more then nothing ? If i take 5g a day my face blow up and i get puffy under my eyes , i have tested it ,usaly happends afther an hour of intake .. i try 2-3 grams before bed andit does not have that big effect on my face and water retention , and ideawhy this happends ?
Thanks lads,, good yarn !!
That would increase the sells 100% because i don't short dosage was the problem among those who take Creatine. They drinking that thing like Kool Aid😂😂 (No, dont come to say "i dont do tha"t) because if you dont, this comment is not for you, get over it.
ad ad within 20 seconds? come on. turned your crap off right then and there. I couldn't care less if you have anything good to say. NO ADS.
Nutritional and supplemental science/study’s drives me crazy, it’s always flip flopping and riddled with maybe and mights.
What cancers should you avoid taking creatine. Or if you had, say prostate cancer and after treatment you are o,o PSA?
Creatine has been an ABSOLUTE GAME CHANGER FOR ME!!! Great Video. I understand more.
If women take creatine during pregnancy, will that make their babies be born jacked?
Just another giant scam. Totally unnecessary. Continue determining your best macro nutrient percentages. It’s a marathon, not a sprint 😮
I think you want MORE water to avoid concentration. High creatinine levels are unhealthy.
Just take more than last time
still dont miss coffee, cool
I have never had any weight loss from creatine. Plenty of strength increases but especially mid section increases of fat storage when I take creatine. The gains from a muscle perspective have never been worth the gains on the fat side.
yea, but what i want to know, is how much creatine you inject directly into your left bicep? ^_^