Creatine for Muscle Growth GUIDE - ua-cam.com/video/KkT7jKJOEYg/v-deo.html REFERENCES: 1. “45 to 74% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement” pubmed.ncbi.nlm.nih.gov/14636102/ 2. Research indicates that a 70 kg male with an average physique has about 120 grams of creatine stored in their body pubmed.ncbi.nlm.nih.gov/10893433/ 2.5. Consuming a LOV diet for 21 days was an effective procedure to decrease muscle creatine concentrationpubmed.ncbi.nlm.nih.gov/12432177/ 3. “People who cannot produce endogenous creatine suffer from a form of mental retardation with autistic-like symptoms due to deficiencies in the enzymes of creatine synthesis” examine.com/supplements/creatine/ 4. Let’s look at a review paper by Rawson and Volek, which involving 22 studies on creatine. “evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training.” “the average increase in weightlifting performance following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%).” pubmed.ncbi.nlm.nih.gov/14636102/ 5. A review study by Kreider scientist Richard Kreider also looked at the effects of creatine supplementation on athletic performance, and it also saw impressive results. “short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%).” pubmed.ncbi.nlm.nih.gov/12701815/ 6. Research shows supplementing with creatine can benefit the muscle cross-section area of a variety of individuals, including recreational and elite athletes, sedentary individuals, and the elderly. pubmed.ncbi.nlm.nih.gov/12945830/ pubmed.ncbi.nlm.nih.gov/11445756/ pubmed.ncbi.nlm.nih.gov/9390981/ 7. Healthy males involved in a 6-week strength training regimen found that those who supplemented with creatine gained, on average, 2 kg more muscle mass than those who received a placebo pubmed.ncbi.nlm.nih.gov/10408330/ 8. “Alzheimer’s disease Parkinson’s disease Huntington’s disease Ischemic stroke Epilepsy Brain or spinal cord injuries Motor neuron disease Memory and brain function in older adults” www.healthline.com/nutrition/what-is-creatine#brain-health 9. “creatine supplementation gave a significant measurable boost to brain power” news.bbc.co.uk/1/hi/health/3145223.stm 10. "ability to remember long numbers improved from a number length of approximately seven digits, to an average of 8.5." news.bbc.co.uk/1/hi/health/3145223.stm 11. Three weeks of creatine supplementation increased levels of dihydrotestosterone (DHT), the primary androgen involved in male pattern baldness. pubmed.ncbi.nlm.nih.gov/19741313/ 12. a number of studies have tested creatine’s effects on testosterone. Only two RCTs saw a significant increase in testosterone when supplementing with 20 g of creatine per day over 6 days and 7 days. [But] Ten RCTs have found no effect of creatine on testosterone.” examine.com/nutrition/does-creatine-cause-hairloss/
I'm 23 I powerlift, train mma and sprint every day about 5 hours a day I'm already naturally strong with fast twitch muscle fibers but with creatine supplements my fatigue is very minimal. I squatted on Thursday and a buddy wanted me to squat with him again yesterday but my legs feel great. It's almost like taking a steroid but it's not you're just manipulating your bio mechanics.
BISMILLAH Must Read you will know best thing here , if you ignore this message then you will think about it , what was written in that ↓↓↓whole message -- press-> Before Your Death know your creator and follow the order of your creator = > You cant make creator but he created you = > No One created ALLAH/GOD , actually creator is beyond from our imagination , beyond from our limits , beyond from our thinking , ability etc etc = > we have limits on everything , we can only see Signs of GOD in this world GENERALLY people do God Vs Science = > science is to know about things which is made by GOD and Human's science have limits to know things , even humans can't know fully about created things and matter properties , then how can they know about the creator ALLAH looks like ? Signs Of Allah/God/Creator == > As we know " Energy Can't Be Created Nor Be Destroyed But May Be Transfer From One Body To Another " who made this energy , from where it comes from . This is the ALLAH/CREATOR/GOD who made energy and everything , he made also that thing which can not be see by our eyes , listen by our ear, or we cant even think and imagine about them. there are so many things which are hidden bcz god knows everything and we can't even imagine that things. 1 ) Allah made you from weak little disdained liquid from your (dad,mom) and that Turned into bones, continuesly pumping heart 2 ) and creator created a clean body from that , and everything is in perfect place like , brain , tongue , heart , liver , and there size , ear , nose , mouth, two kidney and their size , your lungs ,your lungs size etc etc what a perfection , also this is the sign of creator Allah . 3 ) Allah gives you a identity from that liquid drops , example -> your brain a complex part of body and made very small small nerves in it -> your face is different from whole world people, and give you eyes which sees and give you different fingerprint every finger have different fingerprint from your every finger and every finger have different fingerprint from whole world people fingerprints. 4 ) suppose if GOD not gives you nose then when you eat food then you cant take breath , think how the perfection of our body is made by our creator ALLAH . 5 ) SEE egg of hen it is dead but allah create and make in it leg ,eye , ear , heart etc and convert it in to a living creature , and that creature know how to eat , speak , drink , walk this is sign of that ALLAH the CREATOR of everything . 6 ) ALLAH/GOD Made ant , how small it is and it have mind to think , small eyes to see who fit eye lens in it , and have more and more sense than humans , can identify easily where is the sweet and meat . ALLAH made more smaller things than ant , spider etc etc these are signs of Allah . 7 ) think about hair cells , your hand hairs have limit of increasing , you eye hairs have limit of increasing , your head hairs have different limits so this shows that they are made up of same cells but controlling not by you and not by that cells but your creator Allah . 8 ) we say speed light is fastest , ( after researching to a limit by scientists ) before research they were thinking about any other thing, may be Tomorrow they will think about any other thing. = > now we should think the creator ALLAH who made light and properties of every matter , how much ALLAH the creator is faster and powerful . is it a coincidence no bro no, try to understand. don't think this is a message only, take it serious. and so plz minimum one time read Quran it is a word of God, check my playlist , = > Do You Think That you are controlling YOUR SELF ? 1) Your heart is running can you stop it now ? NO can you live without oxygen ? NO can you live without food and water ? NO (bcz you are not controlling your self because it is controls by your creator ALLAH) 2) You need to sleep to recover your self , if you can control your self then stop this process you cant do it . Allah - Arabic Word ] Creator Name Iswar - Hindi Word. ] in Diff Lang God - English Word ] = > THINK ABOUT when people start to imagine CREATOR ALLAH, they started to make their own GOD, Note - we can't imagine creator . for example = > they make pictures, sculpture etc and pray to that pictures can you make god ? no " you cant see God in this world , you can see God after this world if you obey God/ALLAH " is God a human being ? no = > About Some created God By Humans, some fake god require to eat food , some human worship stone and some worship real god but not follow his order . If God eat food then have call of nature means need toilet to poop and pee . IT IS NOT THE QUALITY OF GOD so remove these fake gods now . = > WHO ARE MESSENGERS Allah send messages to their messenger ( Jesus , Mohammad , Adam , Moses , ABRAHAM etc ) so that , they tell that message to the people , bcz ALLAH/CREATOR wants to check people , who follow his order and who don't. we can't say these messengers are son of GOD. for example IN CHRISTIANITY, They Pray To Jesus as son of God. = > we cant pray to Messengers like Jesus , Mohammad , Adam , Moses , ABRAHAM etc but we should pray to the creator ALLAH/God in the way of his messenger, now last messenger is Muhammad sallallahu alaihi wasallam . = > Even we cant worship muhammad sallallahu alaihi wasallam. we can worship only one creator ALLAH . if we worship Muhammad then we will be in Hell . = > Keep in mind that Muhammad cannot make a single fly, = > we should follow last messenger Muhammad and should obey him. ( now last book is Quran in which ALLAH'S words are written) for guidance of people. JESUS is neither a god nor a son of God, = > JESUS WAS A MESSENGER OF ALLAH before jesus birth , people follow whom , before prophet jesus people follow prophet of that time like Adam , Moses , Noah , Abraham etc . These were the messenger of Allah at their time on earth now last messenger is Muhammad , you should follow Muhammad now. 1 ) ACCORDING TO CHRISTIANITY = > when people tryied to torture JESUS and want to beat him and kill him even they were thinking to hang on neils etc etc etc is it a quality of god that any one can beat him and to nail , jail and hang him , torture him. 2) Jesus Eat Food When He Was Hungry is it a quality of god ? ( Hungry God ) if he eat food then also do toilet for pee and poop at that time no toilet seat was there so they used to do that in hidden in grass and back of some trees and stones etc is it a quality of God ? No = > why some people wants to kill Jesus and want to hang on neils ? because Jesus called people towards Allah/God the creator of everything . so the ruler of that time thinking that jesus will destroy our king rulings , bcz people wanted to follow of true path of the creator . = > Some people says JESUS DIE FOR OUR SINS This is totally wrong if someone rape your wife , sister , mother and murder your family . Then , will you say , he will be in heaven bcz Jesus died for his sins ? Jesus had ever say that "enjoy your life do whatever you want , kidnap a young girl and rape her and do robbery , do murder etc etc And I want to die for your sin then you will be in heaven , and hang me on Neil etc etc " NO don't make your on thoughts . THIS IS INJUSTICE this is your thought , and this thought is wrong = > COMMANDMENT Of Creator Is . 1 ) Allah is only one god and prophet Muhammad sallallahu alaihi wasallam Allah's Last messenger 2 ) Namaz/prayer according to prophet muhammad sallallahu alehi vasallam . if you ignore these 5 times prayer then you will be sinful , if you do your own type prayers then this will be rejected bcz you have to follow messenger not created your own and obey Allah then you will be in paradise inshallah " REMEMBER you have to go back to that creator ALLAH who is the master of all " = > Islam is for everyone not only for Muslim bcz muslim means submit to one creator when you were child then you only submitted your self to your creator you were muslim . it doesn't not matter who are you now and from where you belong and what you followed in past ? DONT JUDGE MUSLIM to see islam, to see islam you should read QURAN and sunnah of prophet Muhammad sallallahu alaihi wasallam . in islam worship only creator one Allah in the way OF his messenger Muhammad = > YOU should follow ALLAH the creator and it will be true for you If You Follow It. if you do not follow then you reject it , you ignore it and you reject the creator . Allah says in Quran chapter 2 Ayatul kursi " Allah! There is no god ˹worthy of worship˺ except Him, the Ever-Living, All-Sustaining. Neither drowsiness nor sleep overtakes Him. To Him belongs whatever is in the heavens and whatever is on the earth. Who could possibly intercede with Him without His permission? He ˹fully˺ knows what is ahead of them and what is behind them, but no one can grasp any of His knowledge-except what He wills ˹to reveal˺. His Seat encompasses the heavens and the earth, and the preservation of both does not tire Him. For He is the Most High, the Greatest.. " your whole life depend on what you choose bcz ALLAH the creator will ask you about this life after this life what will happen after death with you ? and so plz minimum one time read Quran it is a word of god , i promise you will know everything that you want. Search on UA-cam full Quran translation in your language And subscribe for more ......,...,,,,,l.... Ru iUYu
I definitely can tell the difference when doing push ups after taking Creatine. I was 135 pounds 2 weeks ago. I'm now 142 pounds after daily push ups and creatine/protein shakes. Literally all it takes is consistency. Don't give up.
I started working out on august 4th. Started taking creatine. Starting weight 129. Now today i weigh 172 lbs and fucking stacked. Cant wait to cut jan 1st. Creatine gave me the motivation in the first month because my muscles became "huge", or at the time it felt that way. Now my biceps are manly. Not stickly anymore. Dirty bulk yall!!
its bonkers how quick creatine works. i just went back to the gym after being lazy for 5 years, and within 2 weeks, my muscles are not only looking more full and round, but my strength is shooting up basically every workout.
@@BlindingSun_ definitely. 20g a day for one week, then 5g a day after that for as long as you want. When you stop taking it, youll look smaller - but strenght will stay.
There are also studies that suggest taking creatine daily for men over 40 is extremely beneficial in joint health and reducing joint pain, to include reversing arthritis symptoms.
I’m 17, started taking creatine a few months ago. Went to the gym about 4/5 times a week and play football 3 times a week. When I tell you creatine does wonders, about a week after a loading phase not only me, but other people would mention how much wider and bulkier I was looking. Definitely increases self confidence too. For example, I was doing around 40 tricep dips maximum before creatine and after I could hit 70. Could be placebo taking place too but I noticed a physical change for sure. Would 100% recommend to anyone in a similar position to me.
@@vz-_-crxstal9902 only has a chance to affect hair loss if you already have the hair loss gene mate. Still may not happen just could accelerate the process of it
@@vz-_-crxstal9902 I am using it for years, everyday 5 gram, never had hair loss, didnt even know that it was a thing, its total bs and like the other guy said, its definetely a genetic thing
i wanna take it to but i’m nervous i’m gonna look to bulky. I am already sort of bulky im like 5'9 150 do u think it would make me look more muscular or too bulky?
@@spookmxvin9397 Hi mate. Your not gonna look too bulky unless you workout and diet like that. Creatine will add a sort of plump effect to your muscles as it’s gonna be holding the water in them, so it will appear bigger but not too bulky. Yes you will look wider, bigger, more muscular but you will only look too bulky if you stay in a very high calorie surplus and train for a bulk
I think it's important to mention that creatine also increases your blood creatinine levels (a biological marker used by healthcare professionals to assess renal function), since creatine is metabolised into creatinine by your body. So if for any reason you have to do some bloodwork and your clinician worries about your creatinine being high, its normal if you're taking supplements and you should ask for a urine analysis instead in order to properly assess your renal function :)
Everything this guy is saying I can definitely attest to. I'm 56 and started using creatine as a pre work out and after about a week I noticed fatigue lessened and recovery was significantly faster. Also muscle growth and retention was definitely noticed. So much so that my fellow church members notice my change in physique. But, I slipped, life got busy and I stopped taking creatine(I just didn't have time to buy more) and after about a month I noticed the difference in recovery, muscle retention and even noticed energy and power behind the drum kit.
Without exaggeration, this is by far the best science-related video I've ever seen on UA-cam, let alone about creatine. Extensive but brief at the same time, nice pacing, nice narration and good visuals, not even to mention the surprisingly in-depth explanation of the theory. 10/10 thank you so much
When I started taking creatine, in the first 5 days my belly swelled a little, I was always flatulence. But after two weeks the flatulence stopped and my intestines deflated. However, I gained 5 pounds in two weeks in water weight (I do drink a lot of water), but I was still fit. Although it still didn't show, my muscles had swollen and in just two weeks I weighed another 5 pounds! My workouts got better and longer over time.
I CAN NOT BELIEVE THIS! IS THE MOST COMPLETE VIDEO I EVER SEEN UP TO THE IMPORTANT DETAILS ABOUT THE CREATIN/PROCESS /EFFECTS /SIDE EFFECTS! Respect and admiration! ❤ SUBSCRIBED
Love this channel. Not just a fitness buff but he breaks down the science and facts step by step so you know exactly what things do to your body. Great!
I started using this .. And i would say I DON'T KNOW WHY EVRYONE ISN'T USING THIS.. It's amazing! It's taken away my brain fog.. anxiety.. it's sharpened my thoughts and helps me focus soo much more proper.. it's taken away my back pain and my fatigue and my low energy! My body doesn't get as sore and hurt all the time! Eveny confidence and Libido are better.. even tho i didn't have a problem before it's just wow INCREASED! I feel younger and more awake and healthier! And it's great for both bulking or cutting! It might not be like this for everyone but i had a hard time giving my body enough water so the increase is drastic! It's amazing i love it!
@@SsjGssjGogeta Vitamin D3. its super vital to your body because you naturally produce it by getting exposed to sunlight and our modern living culture really causes a deficiency of D3. The good news is you can supplement it at a relatively low cost, depends if you prefer powder, oil or pills. D3 is actually a hormone and not a vitamin. it tells your body, or in other words, its a measure for your body to tell the time of a year, so fundamentally D3 regulates all of your organs, vital functions and your metabolic system. Its proofed that by low levels on mammals, it introduces the winter sleep. Humans dont directly do such a thing but we still have the inner mechanisms in place, therefore youre losing out on your overall performance. And i havent talked about the mental effects yet...
@sec61 im gonna be honest it started to become more regulated and i had to start taking more and more to feel the effects which i felt was bad for me and my liver.. and it still helps woth muscle growth.. but honestly im in a bit of a rough spot at the moment and haven't really been taking it as much
Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for some types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from NextLevel Diet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.
been on it for a month now, gone from a moving average of 75kg (165.3 lbs) to 76.1kg (167.7 lbs) and some slight physical changes as well. hoping to get to 80kg by the end of the year 💪🏼
I was about 165-170 around November/December. Rn I'm pushing 195. Stay motivated. And really push yourself when working out. Just because you aren't lifting the heaviest weights doesn't mean it won't do great for your body
I have autism and I've been working out since I was 16 years old. Here I am on this 22 years old and I'm more fit than I was in high school. And I have high testosterone according to a blood test. I take creatine everyday consistently I went through my loading phase for one week I've gained 7 lb of water weight. And my muscles look a whole lot Fuller. I have had no negative side effects of creatine.
creatines water retention isn’t something that isn’t explained, but actually pretty simple! creatine causes more water retention because of the atp hydrolysis reaction. before atp decomposition is catalyzed by atpase, it is hydrolosized. the reaction is as follows: ATP + H20 -> ADP + P (thus creatine phosphate donating the free ion group) hope this clears up water retention. basically, water is used during the entire muscle action potential
I was 130 at the beginning of this year. At a lot and worked out and put on 13 pounds which put me at 143 Started taking creatine and mass gainer at the same time and 1 week and a half in and I’m 150 pounds. Stay consistent boys
Started taking 5g of creatine every day about three weeks ago. I can already tell that it's giving me more power and better performance at the gym. My muscles also look significantly bigger, especially my chest. It also gives me turbo-shits if I don't drink enough water. Stay hydrated!
weighed 62kg in February, could barely bench 60kg for one rep, now I weigh 70kg and can bench 90kg for 8 reps, been taking 5g of creatine every day and working out consistently throughout the year and my whole body has changed for the better, just make sure you drink BUCKET loads of water, i developed a small kidney stone mid way through the year not drinking enough water, thankfully i learned that lesson the hard way so you dont have to.
@@ub3rfr3nzy94 dude, recommendation is 2.5 to 3 litres i agree more water is good, it isnt harmful, but i cant keep drinking water because 4 hours im training in which we get 2 water breaks. else im in school and i cant pee every 45 minutes, the teachers just wont send us. so u see its a rip for me
Define credible. I’m not against the video or the message but define credible. I feel that word is used too much now for things we simply agree with. And when we don’t agree we say misinformation or lies lol
@@frederickcraft7302 Nope. Creatine makes your muscles to look thicker. It helps also to maintain the power, because when you are in calorie deficit, it's really hars to train with same weights.
@@axe-bans Powder, but always mix it with water and shake it. This is better for the digestion. Never take creatine with dry scoop, this can give you diarrhea.
I remember I hit a plateau and decide to buy a tub of creatine. It was exactly what I needed. In one month I added 30 lbs to my max bench press. No side effects either. Just remember to drink plenty of water
I don't know anyone in my family who is really bald. My grandparents all had a full head of hair and my parents and their siblings too. Maybe it will start with me or I don't know but if I take creatine I won't worry about it then. If I do get bald by then well...whatever, less need for shampoo.
The studies were made with people taking 20g of creatine per day which is gigantic! You should take 5g per day, maybe 10 if you want to do a loading phase.
@@kevindaoust6192 I took it at work, two times, it was one full spoon. I barely felt anything, maybe I should take more. I work in logistics for car parts so I really need any energy I can get, we got literal tons of work this week, haha. Might as well use my job as a gym.
Don't know why I was recommended this video but it explains creatine well which is good cause I need to actually reduce my creatine levels, by a lot. Also having my creatine so high, I can attest to that dehydration. Appreciate that you talk about the negatives of creatine.
It doesn't increase DHT. That study wasn't complete. It is true that the DHT spiked but it went down after a week while they were still taking creatine. Later studies could not replicate this Finding.
To the person reading this:Even though I don't know you but I wish you the best of what life has to say offer to you may God guide you and protect you and your family...
I workout twice a day . Weights in the morning and cardio in the evening . I usually take creatine after the morning workout . I was skeptical at first about taking creatine because I was scared about the water weight . Currently this is day 17 of me taking it and I haven’t gained any weight . But my muscles look a lot bigger . And I have a lot more veins pumping out . I also just went up on my weight load last week . So it definitely works . Can’t wait to see long term results
How's the hair department doing? I would love to take creatine but i shed alot of hair specially during the winters i think i will probably get bald in future in like 2-3 years. Any advice if i should be taking creatine ? I am already big and i would love to take my physique to next level i always wanted, i am getting there but its not good enough.
I haven’t had any hair loss . I’m 32 ,African American and have long braids . Also hair loss doesn’t run in my family . My father is 58 and still has a perfectly symmetrical hair line . But as I stated this is only day 17 for me so I’ll definitely look out for it .
@@onionknight5553 I've been taking creatin for a couple of years, I've had zero hair loss, I take about 7g of creating per day, have about a litre of water per day, hair thinning runs through the family I'm 43, am 1/4 Italian and the rest is Australian. Keep in mind everyone's genetics are different and this is only my experience.
I have taken creatine 5 years (Or More) and still have a full head if hair. I’m 36 btw. My brother no creatine, was bald at 25, he got that from my fathers side and I am more like my moms side. Just take if you get bald it’s probably not the creatine just your genetics. Rock a bald head if you get one!
The cognitive enhancement is what did it for me. Started taking it for the gym, kept taking it because of the extra energy I had when studying/working.
Last year I started taking creatine at the beginning of the second semester, and the neurological side effect was quite noticeable. I was much less tired and more excited! this made me pay more attention and have more desire to study, which created a positive spiral. My average for the second half of that year went up 4 points (on a scale of 1-20), which left me stunned with joy. I stopped taking it for a few months during the summer to avoid too much kidney strain.
@@historymaker4894what age are you, because I'm 15 and I want to start taking it for both the reasons of cognitive as well as strength in the gym but I heard it can have some side effects on people below 18?
Creatine truly works wonders, however I strongly suggest you to take it mid meal. I used to take it on an empty stomach and developed some pretty bad gastrointestinal issues from which I had to stop taking it. Now I'm back on it again after a year break, I take it in the middle of a meal and I haven't experienced any issues.
@@isaiahbuskey6475 Severe bloating and gassing almost after everything I ate even after qutting due to bacterial disbalances. Had to take medication to get that fixed.
Creatine is a great supplement. You just have to be patient with it. You’re not gonna see overnight results. The first 2 weeks you’ll have placebo strength gains because you believe it works but it’s not working yet. Week 3 you start to fill out a tiny bit and can feel like you had 3 weeks of growth in only a week. Week 4 is when you start feeling the energy. But it’s not just workout energy, it’s you that feels strong, fast and alert. After week 4 you feel like a very calm Tasmanian devil, as you feel like you could destroy a house with a sledgehammer in less than a day. You feel like you could wrestle a pitbull, you just feel like a beast.
@@pagalladka9809 highly recommended. I saw a very noticeable increase in energy and endurance. Felt more energetic than ever before. I saw gains faster than when I was taking protein powder alone. My only concern was the hair loss myth. Didnt notice any of it, the only thing is it makes you thirsty, bit thats no problem for me as i drink tons of water, no sodas or any other crap.
Creatine can also lead to gout attacks. A study that appeared in a 1992 issue of the “Annals of the Rheumatic Diseases” showed a positive correlation between increased uric acid levels and creatine levels in men with and without gout
This was a really great video, it explains everything I needed to know. Most of this stuff I have already seen from other videos but not in one single video like this one. I now feel completely sure of what to expect when I finally get my creatine monohydrate delivered in a couple of days!
@@allsportscomps6896 Nah man i just looked it up, it doesnt cause kidney damage per se but it does change the readings when testing ur kidneys. If you hop off creatine just for a lil bit the readings will soon go back to normal. Its a myth. And creatine is not pre workout, it just helps you get just 1 or 2 more reps in per set which means more work done by ur muscles = more gains. So nah u don't need it of course, but its a decent supplement that can help you
as an adult male w ADD, who just turned 35, today, I can honestly say, ADD/ADHD has 86’d, what seems to be, like, anywhere from 87% to 98% of my brains cognition and/or cognitive traits/processes/abilities, at any given time. for 15 to 20 years, of my life, I, whole heartedly, thought that having to, for a lack of a better word, “guess”, at what a normal reaction and/or response to any, and every, situation, scenario, circumstance, comment, sentence, statement, question, exclamation, action, consequence, result, outcome, impact, move, look, sound, etc. was, was normal. w bein diagnosed and put on medication, in the 6th grade, I was quickly able to rationalize and adjust, to a new normal, once put on daily ADD medication. I still had to “guess” in attempt to connect the dots, mentally, all the time, but because I was focused and able to think 3 steps ahead of others, most of the time, I looked at it as an ability to make others laugh by being extremely quick witted and random. I became comfortable w being the funny guy in almost any crowd and through that comfort, I, w out really any effort, normalized and forgot about my lack of cognition. I went on struggling w life, but making people laugh and enjoy spending time w me, for 5-10 years. the older I’ve gotten, the more my lack of cognition has effected my life, though. ADD/ADHD can be tricky and even somewhat difficult to navigate through life w, during grade school years, but it’s a thousand times more of an impactful burden, in, seemingly, every aspect of life, no matter how small, or massive, and is a thousand times more difficult to figure outta solutions to/for, as an adult. naturally, I wasn’t able to diagnose my “guesses” as lack of cognition, in grade school. I just thought that was what was “normal”. after, gradually wanting, then needing, to research my adult ADD, the past 3-5 years, more and more, everyday, in search for answers and solutions, I have learned alot about the ADD/ADHD brain, as well as, the adult ADD/ADHD brain.
Pray for wisdom and discernment. Ask and you will receive. Maybe not all at once. Read Proverbs. I had ADD too. Nothing helped but what I just told you. You may have blinders up still set up by the enemy and have no idea. Don't listen to shrinks either.
I can listen to this for the next six months and still extrapolate awesome information thank you thank you thank you so much wow.. never stop doing what you’re doing the world needs you.. very well put together..
My personal experience: Started fitness journey at 190lbs skinny fat. Took creatine, LGlutamine, LCarnitine and protein In 6 months I got jacked with a strict diet and workout plan. I benched 3 plates, leg pressed 8, rowed 220, army PT 86pu 74su and 13:45 2mile. I was peak. I was prime. Only negative effect was receding hairline. I noticed a lot of hair falling off and my barber using fibers to fill my hairline. After four years I finally stopped and stopped seeing hairs in my hand when I would brush.
145 in February, started creatine in october and jumped 3 pounds instantly, currently 165 but cut with low bodyfat, This is tied in with lifting/cardio 5 days a week and doing my best to pack on pounds but the help creatine gave is not negligible, Have yet to have side effects, my dumps are a little worse nowadays but that could be from the more protein i intake nowadays and being a hyper masculine shy hung alphamale
One possible downside you did not mention, if you have ever had any kidney problems or family history of it, then you should not take creatine. I had kidney stones little over a year ago and my urologist told me definitely not to use creatine or vitamin C and D supplements. I found on creatine I did not see or notice much change in muscle size or strength anyway.
this does not ring true for all. I have had 2 kidney operations, which ended me up having a prosthetic bladder and kidney pipes. I use creatine full time for years now and my urologist has given me a clean bill of health with every yearly checkup.......
@@wernerclaassen4787 That is great, glad you are feeling better and can use the creatine. I was pointing out what my own urologist had said, so best to always check with your doctor before taking any new supplements.
Hi! There is a mistake in this video. 9:07 - when hydrogen is being attached a pentavalent carbon is created, which makes the structure wrong. Whole material is amazing!
I have been using creatine for a couple years and I have to say it has a very positive effect on my body. I'm 41 and started training when I was 11. I never took any kind of supplements before so at the beginning I didn't want to try creatine. I do 16/8 interval and the creatine helps me a lot reducing muscle ache, and also gives me a bit more of strength but nothing crazy. I only take 3g per day and I didn't have any problems loosing hair and I have long hair so I would notice it. I drink at least 3L of water per day without any effort and yes I would say my body retains some of it. I see it on my muscle definition (it looks more rounded and less defined) I train around 3-4 times per week no more than 45 min, mostly with my bodyweight and 2 kettlebells (12 and 16kg) and I never had any digestion problem. I would definitely recommend it.
I know most of the fitness/muscle studies are focused on men, but I love your content anyway. Most of the information you share is universal. Is it possible though, to show more women statistics, if you can find them. Thanks!
You make a good point but let’s be honest the information is skewed towards men because they tend to be interested body building etc. I bet if he released his viewership numbers you are one of the few women that even care about the subject. No offense btw
You all realise that at a cellular level, men's and women's muscle's are exactly the same and work in the exact same way, so everything mentioned here also holds true for women. The only reason men generally have larger and stronger muscles is due to increased exposure to testosterone from puberty onwards.
I am 79 years old and I take creatine 5 days a week I feel the difference when I go to the gym to workout CREATINE IS A GREAT SUPPLEMENT FOR ANYBODY WITH A ACTIVE LIFE
I'm getting up there myself, been talking it for about 3 months, but I have a question for you? Do you cycle the Creatine? I have just been talking it daily. Thanks.
Been taking daily creatine since I was 18. I'm 33 now. All My head is full of hair. And My body full of muscle. The hairloss fear was probably created by supplement companies to sell their other powders lol
I can’t stress how useful creatine is. Works wonders. I stopped taking for a week and felt weaker when lifting. That proved to myself it’s a huge benefit.
been on creatine for about 3 months and I have so much more energy and way better pumps/vascularity, I drink tons of water and have had no side effects, its definitely a great gym investment
I am 25 years old, I’ve always struggled with weight gain as I’ve always been 130lbs and haven’t gone up more than 5 pounds in my life, I’ve tried everything I could possibly try, and nothing seemed to make me gain weight (healthy way), and then I decided to hit the gym in high school and joined BFS class, and one friend suggested Creatine and I stayed consistent with protein and healthy meals and creatine, and I honestly went up 15 pounds. The most I weighed was 145 lbs, and creatine helped me do that. I recommend using pure 100% creatine and not the bs creatine mixed with all other stuff, search up 100% German creatine, 100% recommend it.
Spot on, dog. Keep up the solid info. I'm 55, a long-time gym rat. and a semi-vegetarian. I was losing strength and stamina in my 40's. I added creatine, albeit after reading studies on PubMed (I'm also a huge nerd who wants facts, not hype). My energy popped right back to my 30-year-old levels. As a side benefit, I was mentally sharper at work and at home. As to hair loss, well... No comment... :-)
I've been lifting weights for 5 years and never used creatine. I also never knew that if you don't eat meat, you could have very low creatine levels. I'm not vegetarian, but eat meat very, very rarely. Maybe twice a month. Should I give creatine supplementation a try?
I’ve also seen conflicting studies that say creatine does not effect exercise performance. It definitely adds to muscle growth which positively effects performance in the long run, but I’m not so sure about the immediate effects
3:10 that's kinda wrong. When you destruct the ATP for energy, you're left with ADP+P. The energy comes from the CONNECTION between the 2nd and 3rd phospates. It's not coming from phospates but it is coming from the connection between them. So u don't really need that much extra phospates for that. Creatine is a protein. It's helping the muscles to grow bigger and faster. You can kinda say creatine fills your muscles.
Hey, think you could do a video on what a good full body routine would look like, with rotation recommendations? I dont like to do isolated workouts. I prefer to try and get everything in, in every visit to the gym.
I can say I had a full head of hair before creatine and after taking it for a little while off and on, I experienced some hair loss. Luckily, I went to the dermatologist and he gave me two sets of pills that helped me grow that hair back. I have also experienced stomach pain and diarrhea. And I only took about 4 grams a day. Just sharing my experience. To end on a positive note, it does improve performance and give you a fuller look! But if you're looking to cut, it might be counterproductive. I will get back on creatine when I reach about 15% body fat.
yeah. It doesn't increase DHT(hair loss hormone). That study wasn't complete. It is true that the DHT spiked but it went down after a week while they were still taking creatine. Later studies could not replicate this Finding, meaning that creatine doesn't make you lose your hair.
What an excellent, thorough and eminently "digestible" explanation! Thank you for NOT dumbing it down, but covering all the necessary information - and, I might add, at an impressive pace! I'm new to your channel, but I'm gonna go ahead (hit "like" and) subscribe and see how you cover other topics I've been wanting to understand. Really looking forward to it, thanks again!
I went from 145lbs 2 years ago to 190lbs and built from creatine, protein powder, and making sure to eat at least 3 meals a day.. along with lifting at least 3 days a week. Creatine is the way to go... When I forget to take it I easily notice a different in my lifting ability
This is exactly my goal I’m at 150 rn and I just started lifting 3 days a week and try to eat 3 times a day but good meals but which creation do you recommend and Joe much did you take?
@@JorgeFlores-ot4oe Hows the lifting going? I use Allmax creatine because its cheap and reliable and works, now if you have more money id go with legion or alpha lion brands, (legion is for canada and alpha lion is US).
@@touchingisjustthefirststep 20g x 7 Tage = 140g 5g x 30 Tage = 150g It doesn't take several months, 4 weeks/one month is the equivalent to a loading week. Once the storage is full, it's full. There is no benefit in consuming more.
Man I started taking creatine watching your videos since last month at first it was tough for me to play street Football and walk 1.5-2 KM (So walking one way and then taking Bus while returning) and had to take a break after 3 days now it's like 3-4KM + Football and 4-5 days of consecutive days of that heavy cardio (Walking on both the trips to & fro)
I've been taking creatine for 3 months already and I can easily say that is one of the most efficient supplement existing (I've been taking all sorts of supplements and none where this efficient)
I'm 23, and I started taking creatine two months ago and I have consumed 400g of creatine I think. I gained muscle but I'm experiencing a lot of hairfall. I don’t know if it's because of creatine or not. It could be something else, scalp infection or anything but I've quit taking creatine because I'm scared that I'll loose my hair. (I don't have baldness in my family)
Right now I’m 17 and I didn’t experience hair loss but quit because I’ve read on some research that shows that creatine can increase dihydrotestosterone which means that your hair grows and falls out faster and if your predisposed to hair loss it means that your hair could be falling out faster than it can grow back. You’ll still lose your hair eventually if your disposed to obviously but I’d rather have it be later than earlier
The point is bro... we heard from various sources that creatine causes hairloss Now you been taking for 2 mnths and anyform of hairloss gets the blame on creatine I had the same issue....😂😂
@@souravkrishnak yeah, that's the issue. Creatine helped me gain a lot of muscle and I wanna continue taking it. I'm just scared, or I'll wait till the hairfall stops.
I also started taking creatine since last year December. Now from this year’s June I’ve started to notice hairfalll and hair loss issues. And this is still in process. Idk if I should keep an off cycle of creatine or not.
I'm on two weeks of creatine taking 5 grams per day and I definitely feel the effects of dehydration. It occurs a lot faster than normal with similar water intake.
@@sec61 Its been working out great for me, dehydration isn't an issue anymore. It turned out that the little scoop I was using was more like 10 grams maybe that played a role. Put on a good amount of muscle and weight (Around 3 kg) which I was never easily able to do before
Creatine was an amazing supplement. I used it for a year straight. Then stopped for no real reason. Never lost any gains when I stopped. However, after a couple years off, I went back to using it. Never gained from it again no matter how much I used.
Creatine for Muscle Growth GUIDE - ua-cam.com/video/KkT7jKJOEYg/v-deo.html
REFERENCES:
1. “45 to 74% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement”
pubmed.ncbi.nlm.nih.gov/14636102/
2. Research indicates that a 70 kg male with an average physique has about 120 grams of creatine stored in their body
pubmed.ncbi.nlm.nih.gov/10893433/
2.5. Consuming a LOV diet for 21 days was an effective procedure to decrease muscle creatine concentrationpubmed.ncbi.nlm.nih.gov/12432177/
3. “People who cannot produce endogenous creatine suffer from a form of mental retardation with autistic-like symptoms due to deficiencies in the enzymes of creatine synthesis”
examine.com/supplements/creatine/
4. Let’s look at a review paper by Rawson and Volek, which involving 22 studies on creatine.
“evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training.”
“the average increase in weightlifting performance following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%).”
pubmed.ncbi.nlm.nih.gov/14636102/
5. A review study by Kreider scientist Richard Kreider also looked at the effects of creatine supplementation on athletic performance, and it also saw impressive results.
“short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%).”
pubmed.ncbi.nlm.nih.gov/12701815/
6. Research shows supplementing with creatine can benefit the muscle cross-section area of a variety of individuals, including recreational and elite athletes, sedentary individuals, and the elderly.
pubmed.ncbi.nlm.nih.gov/12945830/
pubmed.ncbi.nlm.nih.gov/11445756/
pubmed.ncbi.nlm.nih.gov/9390981/
7. Healthy males involved in a 6-week strength training regimen found that those who supplemented with creatine gained, on average, 2 kg more muscle mass than those who received a placebo
pubmed.ncbi.nlm.nih.gov/10408330/
8. “Alzheimer’s disease Parkinson’s disease Huntington’s disease Ischemic stroke Epilepsy Brain or spinal cord injuries Motor neuron disease Memory and brain function in older adults”
www.healthline.com/nutrition/what-is-creatine#brain-health
9. “creatine supplementation gave a significant measurable boost to brain power”
news.bbc.co.uk/1/hi/health/3145223.stm
10. "ability to remember long numbers improved from a number length of approximately seven digits, to an average of 8.5."
news.bbc.co.uk/1/hi/health/3145223.stm
11. Three weeks of creatine supplementation increased levels of dihydrotestosterone (DHT), the primary androgen involved in male pattern baldness.
pubmed.ncbi.nlm.nih.gov/19741313/
12. a number of studies have tested creatine’s effects on testosterone. Only two RCTs saw a significant increase in testosterone when supplementing with 20 g of creatine per day over 6 days and 7 days. [But] Ten RCTs have found no effect of creatine on testosterone.”
examine.com/nutrition/does-creatine-cause-hairloss/
❤😍❤
I'm 23 I powerlift, train mma and sprint every day about 5 hours a day I'm already naturally strong with fast twitch muscle fibers but with creatine supplements my fatigue is very minimal. I squatted on Thursday and a buddy wanted me to squat with him again yesterday but my legs feel great. It's almost like taking a steroid but it's not you're just manipulating your bio mechanics.
@@radoslavchernev5506 ???
EXCELLENT clip which explained a lot. Thank you.
BISMILLAH
Must Read you will know best thing here ,
if you ignore this message then you will think about it , what was written in that ↓↓↓whole message -- press->
Before Your Death know your creator and follow the order of your creator
= > You cant make creator but he created you
= > No One created ALLAH/GOD , actually creator is
beyond from our imagination ,
beyond from our limits ,
beyond from our thinking , ability etc etc
= > we have limits on everything ,
we can only see Signs of GOD in this world
GENERALLY people do
God Vs Science
= > science is to know about things which is made by GOD and Human's science have limits to know things , even humans can't know fully about created things and matter properties , then how can they know about the creator ALLAH looks like ?
Signs Of Allah/God/Creator
== > As we know " Energy Can't Be Created Nor Be Destroyed But May Be Transfer From One Body To Another "
who made this energy , from where it comes from . This is the ALLAH/CREATOR/GOD who made energy and everything , he made also that thing which can not be see by our eyes , listen by our ear, or we cant even think and imagine about them.
there are so many things which are hidden bcz god knows everything and we can't even imagine that things.
1 ) Allah made you from weak little disdained liquid from your (dad,mom) and that Turned into bones, continuesly pumping heart
2 ) and creator created a clean body from that , and everything is in perfect place like , brain , tongue , heart , liver , and there size , ear , nose , mouth, two kidney and their size , your lungs ,your lungs size etc etc what a perfection , also this is the sign of creator Allah .
3 ) Allah gives you a identity from that liquid drops , example
-> your brain a complex part of body and made very small small nerves in it
-> your face is different from whole world people, and give you eyes which sees and give you different fingerprint every finger have different fingerprint from your every finger and every finger have different fingerprint from whole world people fingerprints.
4 ) suppose if GOD not gives you nose then when you eat food then you cant take breath , think how the perfection of our body is made by our creator ALLAH .
5 ) SEE egg of hen it is dead but allah create and make in it leg ,eye , ear , heart etc and convert it in to a living creature , and that creature know how to eat , speak , drink , walk this is sign of that ALLAH the CREATOR of everything .
6 ) ALLAH/GOD Made ant , how small it is and it have mind to think , small eyes to see who fit eye lens in it , and have more and more sense than humans , can identify easily where is the sweet and meat . ALLAH made more smaller things than ant , spider etc etc these are signs of Allah .
7 ) think about hair cells , your hand hairs have limit of increasing , you eye hairs have limit of increasing , your head hairs have different limits so this shows that they are made up of same cells but controlling not by you and not by that cells but your creator Allah .
8 ) we say speed light is fastest , ( after researching to a limit by scientists ) before research they were thinking about any other thing, may be Tomorrow they will think about any other thing.
= > now we should think the creator ALLAH who made light and properties of every matter , how much ALLAH the creator is faster and powerful .
is it a coincidence no bro no, try to understand.
don't think this is a message only, take it serious.
and so plz minimum one time read Quran it is a word of God, check my playlist ,
= > Do You Think That you are controlling YOUR SELF ?
1) Your heart is running can you stop it now ? NO
can you live without oxygen ? NO
can you live without food and water ? NO
(bcz you are not controlling your self because it is controls by your creator ALLAH)
2) You need to sleep to recover your self ,
if you can control your self then stop this process you cant do it .
Allah - Arabic Word ] Creator Name
Iswar - Hindi Word. ] in Diff Lang
God - English Word ]
= > THINK ABOUT when people start to imagine CREATOR ALLAH, they started to make their own GOD, Note - we can't imagine creator .
for example
= > they make pictures, sculpture etc and pray to that pictures
can you make god ? no
" you cant see God in this world , you can see God after this world if you obey God/ALLAH "
is God a human being ? no
= > About Some created God By Humans, some fake god require to eat food , some human worship stone and some worship real god but not follow his order .
If God eat food then have call of nature means need toilet to poop and pee . IT IS NOT THE QUALITY OF GOD so remove these fake gods now .
= > WHO ARE MESSENGERS
Allah send messages to their messenger ( Jesus , Mohammad , Adam , Moses , ABRAHAM etc ) so that , they tell that message to the people , bcz ALLAH/CREATOR wants to check people , who follow his order and who don't.
we can't say these messengers are son of GOD.
for example
IN CHRISTIANITY, They Pray To Jesus as son of God.
= > we cant pray to Messengers like Jesus , Mohammad , Adam , Moses , ABRAHAM etc
but we should pray to the creator ALLAH/God in the way of his messenger, now last messenger is Muhammad sallallahu alaihi wasallam .
= > Even we cant worship muhammad sallallahu alaihi wasallam. we can worship only one creator ALLAH .
if we worship Muhammad then we will be in Hell .
= > Keep in mind that Muhammad cannot make a single fly,
= > we should follow last messenger Muhammad and should obey him.
( now last book is Quran in which ALLAH'S words are written) for guidance of people.
JESUS is neither a god nor a son of God,
= > JESUS WAS A MESSENGER OF ALLAH
before jesus birth , people follow whom ,
before prophet jesus people follow prophet of that time like Adam , Moses , Noah , Abraham etc .
These were the messenger of Allah at their time on earth now last messenger is Muhammad , you should follow Muhammad now.
1 ) ACCORDING TO CHRISTIANITY
= > when people tryied to torture JESUS
and want to beat him and kill him even they were thinking to hang on neils etc etc etc
is it a quality of god that any one can beat him and to nail , jail and hang him , torture him.
2) Jesus Eat Food When He Was Hungry
is it a quality of god ? ( Hungry God ) if he eat food then also do toilet for pee and poop
at that time no toilet seat was there so they used to do that in hidden in grass and back of some trees and stones etc
is it a quality of God ? No
= > why some people wants to kill Jesus and want to hang on neils ?
because Jesus called people towards Allah/God the creator of everything . so the ruler of that time thinking that jesus will destroy our king rulings , bcz people wanted to follow of true path of the creator .
= > Some people says JESUS DIE FOR OUR SINS
This is totally wrong
if someone rape your wife , sister , mother and murder your family .
Then , will you say , he will be in heaven bcz Jesus died for his sins ?
Jesus had ever say that "enjoy your life do whatever you want , kidnap a young girl and rape her and do robbery , do murder etc etc
And I want to die for your sin then you will be in heaven , and hang me on Neil etc etc "
NO don't make your on thoughts .
THIS IS INJUSTICE
this is your thought , and this thought is wrong
= > COMMANDMENT Of Creator Is .
1 ) Allah is only one god and prophet Muhammad sallallahu alaihi wasallam Allah's Last messenger
2 ) Namaz/prayer according to prophet muhammad sallallahu alehi vasallam .
if you ignore these 5 times prayer then you will be sinful ,
if you do your own type prayers then this will be rejected bcz you have to follow messenger not created your own
and obey Allah then you will be in paradise inshallah
" REMEMBER you have to go back to that creator ALLAH who is the master of all "
= > Islam is for everyone not only for Muslim bcz
muslim means submit to one creator
when you were child then you only submitted your self to your creator you were muslim .
it doesn't not matter who are you now and from where you belong and what you followed in past ?
DONT JUDGE MUSLIM to see islam,
to see islam you should read QURAN and sunnah of prophet Muhammad sallallahu alaihi wasallam .
in islam worship only creator one Allah in the way OF his messenger Muhammad
= > YOU should follow ALLAH the creator and it will be true for you
If You Follow It.
if you do not follow then
you reject it , you ignore it and you reject the creator .
Allah says in Quran chapter 2 Ayatul kursi
" Allah! There is no god ˹worthy of worship˺ except Him, the Ever-Living, All-Sustaining. Neither drowsiness nor sleep overtakes Him. To Him belongs whatever is in the heavens and whatever is on the earth. Who could possibly intercede with Him without His permission? He ˹fully˺ knows what is ahead of them and what is behind them, but no one can grasp any of His knowledge-except what He wills ˹to reveal˺. His Seat encompasses the heavens and the earth, and the preservation of both does not tire Him. For He is the Most High, the Greatest.. "
your whole life depend on what you choose bcz ALLAH the creator will ask you about this life after this life
what will happen after death with you ?
and so plz minimum one time read Quran it is a word of god , i promise you will know everything that you want.
Search on UA-cam full Quran translation in your language
And subscribe for more ......,...,,,,,l.... Ru iUYu
This man shared far more about creatine than I was prepared to learn.
😂😂ikr
LMAO
deto
You’re new here aren’t you lol
Lmao my daily shit turned into a chemistry/biology lesson
I definitely can tell the difference when doing push ups after taking Creatine. I was 135 pounds 2 weeks ago. I'm now 142 pounds after daily push ups and creatine/protein shakes. Literally all it takes is consistency. Don't give up.
how many scoops of creatine u take?
How many push ups?
@@FluentOfficial I do one scoop per shake
@@joshawesome1557 Around a 100 a day
I started working out on august 4th. Started taking creatine. Starting weight 129. Now today i weigh 172 lbs and fucking stacked. Cant wait to cut jan 1st. Creatine gave me the motivation in the first month because my muscles became "huge", or at the time it felt that way. Now my biceps are manly. Not stickly anymore. Dirty bulk yall!!
its bonkers how quick creatine works. i just went back to the gym after being lazy for 5 years, and within 2 weeks, my muscles are not only looking more full and round, but my strength is shooting up basically every workout.
Is it worth buying I’ve just gone back to the gym after 10 years of not working out at all..
@@BlindingSun_ definitely. 20g a day for one week, then 5g a day after that for as long as you want. When you stop taking it, youll look smaller - but strenght will stay.
There are also studies that suggest taking creatine daily for men over 40 is extremely beneficial in joint health and reducing joint pain, to include reversing arthritis symptoms.
As lifters we need that 😂 ....oh the knee pain
@@souravkrishnak I'm a lifter with knee, shoulder, and lower back pain, and being 46 isn't helpful🤣🤣🤣
@@silvershelbygt500 doing good mate
Im half your age😍😍
Yea but this is made me bald so..
What about kidney and liver damage bro?
I’m 17, started taking creatine a few months ago. Went to the gym about 4/5 times a week and play football 3 times a week. When I tell you creatine does wonders, about a week after a loading phase not only me, but other people would mention how much wider and bulkier I was looking. Definitely increases self confidence too. For example, I was doing around 40 tricep dips maximum before creatine and after I could hit 70. Could be placebo taking place too but I noticed a physical change for sure. Would 100% recommend to anyone in a similar position to me.
i feel like i want to start taking it, but i’m afraid of hair loss
@@vz-_-crxstal9902 only has a chance to affect hair loss if you already have the hair loss gene mate. Still may not happen just could accelerate the process of it
@@vz-_-crxstal9902 I am using it for years, everyday 5 gram, never had hair loss, didnt even know that it was a thing, its total bs and like the other guy said, its definetely a genetic thing
i wanna take it to but i’m nervous i’m gonna look to bulky. I am already sort of bulky im like 5'9 150 do u think it would make me look more muscular or too bulky?
@@spookmxvin9397 Hi mate. Your not gonna look too bulky unless you workout and diet like that. Creatine will add a sort of plump effect to your muscles as it’s gonna be holding the water in them, so it will appear bigger but not too bulky. Yes you will look wider, bigger, more muscular but you will only look too bulky if you stay in a very high calorie surplus and train for a bulk
I think it's important to mention that creatine also increases your blood creatinine levels (a biological marker used by healthcare professionals to assess renal function), since creatine is metabolised into creatinine by your body. So if for any reason you have to do some bloodwork and your clinician worries about your creatinine being high, its normal if you're taking supplements and you should ask for a urine analysis instead in order to properly assess your renal function :)
Everything this guy is saying I can definitely attest to. I'm 56 and started using creatine as a pre work out and after about a week I noticed fatigue lessened and recovery was significantly faster. Also muscle growth and retention was definitely noticed. So much so that my fellow church members notice my change in physique. But, I slipped, life got busy and I stopped taking creatine(I just didn't have time to buy more) and after about a month I noticed the difference in recovery, muscle retention and even noticed energy and power behind the drum kit.
u can take creatine at any time of the day, doesnt make a difference. glad to hear you have benefited from creatine 👍
Creatine always taken after workout
@@arpitpandit391 ? I take it before, wouldn’t it be better during a workout
@@1ton.j it's goes in ur blood and it's doesn't give u gd result so always take creatine after workout with protein 😊
@@arpitpandit391 Nope, doesn't matter when you take it.
Without exaggeration, this is by far the best science-related video I've ever seen on UA-cam, let alone about creatine. Extensive but brief at the same time, nice pacing, nice narration and good visuals, not even to mention the surprisingly in-depth explanation of the theory. 10/10 thank you so much
When I started taking creatine, in the first 5 days my belly swelled a little, I was always flatulence. But after two weeks the flatulence stopped and my intestines deflated. However, I gained 5 pounds in two weeks in water weight (I do drink a lot of water), but I was still fit. Although it still didn't show, my muscles had swollen and in just two weeks I weighed another 5 pounds! My workouts got better and longer over time.
weight honestly doesnt matter to me its how i look, if the weights going into my muscle then i will love that
@Godsa_ 4g/day with lots of water. In the first 3 days I did 15g for loading, but only in those 3 days.
I CAN NOT BELIEVE THIS! IS THE MOST COMPLETE VIDEO I EVER SEEN UP TO THE IMPORTANT DETAILS ABOUT THE CREATIN/PROCESS /EFFECTS /SIDE EFFECTS! Respect and admiration! ❤ SUBSCRIBED
Love this channel. Not just a fitness buff but he breaks down the science and facts step by step so you know exactly what things do to your body. Great!
Np
Yeah like you understand anything
I started using this .. And i would say I DON'T KNOW WHY EVRYONE ISN'T USING THIS.. It's amazing! It's taken away my brain fog.. anxiety.. it's sharpened my thoughts and helps me focus soo much more proper.. it's taken away my back pain and my fatigue and my low energy! My body doesn't get as sore and hurt all the time! Eveny confidence and Libido are better.. even tho i didn't have a problem before it's just wow INCREASED! I feel younger and more awake and healthier! And it's great for both bulking or cutting! It might not be like this for everyone but i had a hard time giving my body enough water so the increase is drastic! It's amazing i love it!
now add some D3 and your life changes forever
@@vanqy. what is this??
@@SsjGssjGogeta Vitamin D3. its super vital to your body because you naturally produce it by getting exposed to sunlight and our modern living culture really causes a deficiency of D3.
The good news is you can supplement it at a relatively low cost, depends if you prefer powder, oil or pills.
D3 is actually a hormone and not a vitamin. it tells your body, or in other words, its a measure for your body to tell the time of a year, so fundamentally D3 regulates all of your organs, vital functions and your metabolic system. Its proofed that by low levels on mammals, it introduces the winter sleep. Humans dont directly do such a thing but we still have the inner mechanisms in place, therefore youre losing out on your overall performance.
And i havent talked about the mental effects yet...
How is it going now ? Do you still feel the positive effects of mental thing etc. ???
@sec61 im gonna be honest it started to become more regulated and i had to start taking more and more to feel the effects which i felt was bad for me and my liver.. and it still helps woth muscle growth.. but honestly im in a bit of a rough spot at the moment and haven't really been taking it as much
Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for some types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from NextLevel Diet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.
great job man!
NO
Creatine has been proven to cause kidney damage
@@BaenjaminS Thanks
i swear i've seen this comment somewhere else
been on it for a month now, gone from a moving average of 75kg (165.3 lbs) to 76.1kg (167.7 lbs) and some slight physical changes as well. hoping to get to 80kg by the end of the year 💪🏼
You can reach such goal whitout creatine. Stay consitent 3-4 work outs per weak and you have it.
I was about 165-170 around November/December. Rn I'm pushing 195. Stay motivated. And really push yourself when working out. Just because you aren't lifting the heaviest weights doesn't mean it won't do great for your body
@@EvilKane333 i’m at 173lbs atm now
@@njonesyauto How much now?
Lmao we weigh the same, hopefully I get to 80 this summer.
Thank you for hitting on the ATP energy cycle. You nailed it perfectly and did in seconds what took me a whole semester in AP Bio to memorize!!
you may be more of a visual learner just like me. UA-cam has been a Godsend!
I love creatine. It really worked and boosted my weight lifting.
I'm considering buying some. Which brand do you use?
@@Snufkin588 I get the cheap generic GNC one. It's all the same.
@@FlyingTigersKMT Thanks for the help. I'm gonna try that one.
@@Snufkin588 Good luck. I know it was pretty amazing when my max went up right away and I didn't notice much fatigue or soreness.
How about hairlost?
All these years and finally a Quality Video educating everyone on all levels!
Thank you. Finally an actual explanation and not just a surface level explanation.
I have autism and I've been working out since I was 16 years old. Here I am on this 22 years old and I'm more fit than I was in high school. And I have high testosterone according to a blood test. I take creatine everyday consistently I went through my loading phase for one week I've gained 7 lb of water weight. And my muscles look a whole lot Fuller. I have had no negative side effects of creatine.
Which creatine are you taking?
creatines water retention isn’t something that isn’t explained, but actually pretty simple! creatine causes more water retention because of the atp hydrolysis reaction. before atp decomposition is catalyzed by atpase, it is hydrolosized. the reaction is as follows: ATP + H20 -> ADP + P (thus creatine phosphate donating the free ion group) hope this clears up water retention. basically, water is used during the entire muscle action potential
I've just started using creatine mixed with protein and honestly I feel loads more energy at the gym
I was 130 at the beginning of this year. At a lot and worked out and put on 13 pounds which put me at 143 Started taking creatine and mass gainer at the same time and 1 week and a half in and I’m 150 pounds. Stay consistent boys
Aug 4th i was 129 today im 172. Starting bench 120. Pr now is 160. Creatine is the real mvp. Also dirty bulking gives you crazy strength and recovery.
I was 130 a few months ago and have been stagnant at 150 and got lazy after catching a fever for a couple weeks. I need that motivation again!
@@Milessss get that work in my boi!! Eat eat eat. When ur full 2 hrs after eating, eat again!
@@Gamersquadtttta thank you!! Your results are also motivation as well, keep it up yourself!
@@Gamersquadtttta bro could you give me like a diet plan cause i am 6 feet but only 55 kilogram..please
Started taking 5g of creatine every day about three weeks ago. I can already tell that it's giving me more power and better performance at the gym. My muscles also look significantly bigger, especially my chest. It also gives me turbo-shits if I don't drink enough water. Stay hydrated!
Yeah turbo-shits might be the problem but it's helpful in the morning
Is it ok if I drink 2 litres of water daily and start taking creatine or do I still have to increse water intake?
@@timonpumba6375 Nah, 2 litres and you'll be fine.
@@timonpumba6375 but if you can drink 3 litres
did you get any side effect till now?
there can't be any video more detailed than this, great work bud.
weighed 62kg in February, could barely bench 60kg for one rep, now I weigh 70kg and can bench 90kg for 8 reps, been taking 5g of creatine every day and working out consistently throughout the year and my whole body has changed for the better, just make sure you drink BUCKET loads of water, i developed a small kidney stone mid way through the year not drinking enough water, thankfully i learned that lesson the hard way so you dont have to.
how much water do you recommend
@@omarassi6245 2-3 Liters should be aight
@@omarassi6245 Four litres daily bro don't go lower than that.
@@ub3rfr3nzy94 dude, recommendation is 2.5 to 3 litres
i agree more water is good, it isnt harmful, but i cant keep drinking water because 4 hours im training in which we get 2 water breaks. else im in school and i cant pee every 45 minutes, the teachers just wont send us. so u see its a rip for me
@@Shiv_Deore actually all those numbers are arbitrary. Drink when u feel thirsty
I love that you used credible and actual research as your resources.
That's good ol' Max!
Define credible. I’m not against the video or the message but define credible. I feel that word is used too much now for things we simply agree with. And when we don’t agree we say misinformation or lies lol
Normally when im not on creatine I feel pain in my joints, but when i am on it, no pain ever, and thats due to the water retention
Really bro is it true?. because I felt it same
Pretty much sums up my experience too
This happens to me 2 what could be the explanation?
So body retaining water reduces inflammation of joints?
@@AnonAnon-ho1uc yeah, water is a natural lubricant for joints
Creatine is one of the few products, who is super cheap and work.
The best supplement without doubt.
Can take it during cut and bulk.
Wont it smooth you out instead of looking cut???
Should i take creatine as a pill or powder
@@axe-bans powder better
@@frederickcraft7302 Nope.
Creatine makes your muscles to look thicker.
It helps also to maintain the power, because when you are in calorie deficit, it's really hars to train with same weights.
@@axe-bans Powder, but always mix it with water and shake it. This is better for the digestion.
Never take creatine with dry scoop, this can give you diarrhea.
I remember I hit a plateau and decide to buy a tub of creatine. It was exactly what I needed. In one month I added 30 lbs to my max bench press. No side effects either. Just remember to drink plenty of water
loved how simple he made the science sound!
Take a drink every time he says creatine.
Bam, you're dead by the end of the vid.
Water in the brain and kidney
Laughs in Irish and Army Infantry.
@@israelvaldivia2686 presenting to the emergency room
This was a good challenge 🤣🥵
Hey! Great video! How about facial hair? How will Creatine affect beard growth? I heard it is good for beard growth :)
nope. It is the oppositte way, you can lose hair.
@@validus5808 really??
@@validus5808 actually?
@@validus5808 no. There is no proof
@@validus5808 Wrong. While testosterone is responsible for hair follicles priming, DHT promotes linear facial hair growth.
It can be hard on your kidneys if they are weak. Keep track of your GFR level when taking creatine with suspect kidneys.
Thanks for the tip appreciate it a lot
This
Or just drink water more often
Drink 3-5 L pf water daily and ur fine
@@logger22 this! Such an underrated yet basic practice. I know a lot of dudes that Lift And don’t drink much water. I always found that really odd
THANK YOU for making great content with good clear information. pleasing visuals and thats straight to the point with no nonsense
I don't know anyone in my family who is really bald. My grandparents all had a full head of hair and my parents and their siblings too. Maybe it will start with me or I don't know but if I take creatine I won't worry about it then. If I do get bald by then well...whatever, less need for shampoo.
Your acting like it’s steroids 🤣 you will be fine with creatine
The studies were made with people taking 20g of creatine per day which is gigantic! You should take 5g per day, maybe 10 if you want to do a loading phase.
@@kevindaoust6192 I took it at work, two times, it was one full spoon. I barely felt anything, maybe I should take more.
I work in logistics for car parts so I really need any energy I can get, we got literal tons of work this week, haha.
Might as well use my job as a gym.
@@brokemono lol , using your work as a gym. Lol , that's funny
@@brokemono you’re not going to see benefits if you aren’t training. You’re better off drinking caffeine or a 5 hour energy.
Don't know why I was recommended this video but it explains creatine well which is good cause I need to actually reduce my creatine levels, by a lot. Also having my creatine so high, I can attest to that dehydration. Appreciate that you talk about the negatives of creatine.
6:00 Creatine for muscle mass and cognitive function
8:25 Creatine increasing DHT
It doesn't increase DHT. That study wasn't complete. It is true that the DHT spiked but it went down after a week while they were still taking creatine. Later studies could not replicate this Finding.
@@JohnTavastian 🤓
@@julian2wavy875 🤡
To the person reading this:Even though I don't know you but I wish you the best of what life has to say offer to you may God guide you and protect you and your family...
❤❤️
I workout twice a day . Weights in the morning and cardio in the evening . I usually take creatine after the morning workout . I was skeptical at first about taking creatine because I was scared about the water weight . Currently this is day 17 of me taking it and I haven’t gained any weight . But my muscles look a lot bigger . And I have a lot more veins pumping out . I also just went up on my weight load last week . So it definitely works . Can’t wait to see long term results
How's the hair department doing? I would love to take creatine but i shed alot of hair specially during the winters i think i will probably get bald in future in like 2-3 years. Any advice if i should be taking creatine ? I am already big and i would love to take my physique to next level i always wanted, i am getting there but its not good enough.
I haven’t had any hair loss . I’m 32 ,African American and have long braids . Also hair loss doesn’t run in my family . My father is 58 and still has a perfectly symmetrical hair line . But as I stated this is only day 17 for me so I’ll definitely look out for it .
@@onionknight5553 I've been taking creatin for a couple of years, I've had zero hair loss, I take about 7g of creating per day, have about a litre of water per day, hair thinning runs through the family I'm 43, am 1/4 Italian and the rest is Australian. Keep in mind everyone's genetics are different and this is only my experience.
I have taken creatine 5 years (Or More) and still have a full head if hair. I’m 36 btw. My brother no creatine, was bald at 25, he got that from my fathers side and I am more like my moms side.
Just take if you get bald it’s probably not the creatine just your genetics. Rock a bald head if you get one!
@@onionknight5553 I'm already bald so I'm bout to order some right now!
The cognitive enhancement is what did it for me. Started taking it for the gym, kept taking it because of the extra energy I had when studying/working.
Last year I started taking creatine at the beginning of the second semester, and the neurological side effect was quite noticeable. I was much less tired and more excited! this made me pay more attention and have more desire to study, which created a positive spiral. My average for the second half of that year went up 4 points (on a scale of 1-20), which left me stunned with joy. I stopped taking it for a few months during the summer to avoid too much kidney strain.
@@historymaker4894what age are you, because I'm 15 and I want to start taking it for both the reasons of cognitive as well as strength in the gym but I heard it can have some side effects on people below 18?
Creatine truly works wonders, however I strongly suggest you to take it mid meal. I used to take it on an empty stomach and developed some pretty bad gastrointestinal issues from which I had to stop taking it. Now I'm back on it again after a year break, I take it in the middle of a meal and I haven't experienced any issues.
What are some of the symptoms of those issues you had ? Been taking it on an empty stomach for 2 weeks
@@isaiahbuskey6475 Severe bloating and gassing almost after everything I ate even after qutting due to bacterial disbalances. Had to take medication to get that fixed.
I been reading all of these n I finally saw ur post..I wanna take it but it kills my stomach n I was wondering why..I'm def gonna try it your way
Creatine is a great supplement. You just have to be patient with it. You’re not gonna see overnight results. The first 2 weeks you’ll have placebo strength gains because you believe it works but it’s not working yet. Week 3 you start to fill out a tiny bit and can feel like you had 3 weeks of growth in only a week. Week 4 is when you start feeling the energy. But it’s not just workout energy, it’s you that feels strong, fast and alert. After week 4 you feel like a very calm Tasmanian devil, as you feel like you could destroy a house with a sledgehammer in less than a day. You feel like you could wrestle a pitbull, you just feel like a beast.
Started my first scoop today! Post workout. Do you do post or pre?
@@djdashdfw it doesn’t matter when you take it
@@djdashdfw how's it's going??
@@pagalladka9809 highly recommended. I saw a very noticeable increase in energy and endurance. Felt more energetic than ever before. I saw gains faster than when I was taking protein powder alone. My only concern was the hair loss myth. Didnt notice any of it, the only thing is it makes you thirsty, bit thats no problem for me as i drink tons of water, no sodas or any other crap.
@@djdashdfw yo thanks pal
Creatine can also lead to gout attacks.
A study that appeared in a 1992 issue of the “Annals of the Rheumatic Diseases” showed a positive correlation between increased uric acid levels and creatine levels in men with and without gout
Ah yes I remember when I first drank worter, so refreshing
Lol
Lmfaooo I just noticed it hahahaha
@@albking2150 his best vid ever say Wauter 34 times!! New PR!
Worter😂
This was a really great video, it explains everything I needed to know. Most of this stuff I have already seen from other videos but not in one single video like this one. I now feel completely sure of what to expect when I finally get my creatine monohydrate delivered in a couple of days!
Creatine causes kidney damage and I've been working out 6 days each week with not 1 pre workout and I'm still muscular
@@allsportscomps6896 Source?
@@allsportscomps6896 Nah man i just looked it up, it doesnt cause kidney damage per se but it does change the readings when testing ur kidneys. If you hop off creatine just for a lil bit the readings will soon go back to normal. Its a myth. And creatine is not pre workout, it just helps you get just 1 or 2 more reps in per set which means more work done by ur muscles = more gains. So nah u don't need it of course, but its a decent supplement that can help you
Just so you know it might cause hairloss i noticed 1 months after starting taking it i started losing some of my hair
@@SadHeavy_ probably because you already have those genes
as an adult male w ADD, who just turned 35, today, I can honestly say, ADD/ADHD has 86’d, what seems to be, like, anywhere from 87% to 98% of my brains cognition and/or cognitive traits/processes/abilities, at any given time.
for 15 to 20 years, of my life, I, whole heartedly, thought that having to, for a lack of a better word, “guess”, at what a normal reaction and/or response to any, and every, situation, scenario, circumstance, comment, sentence, statement, question, exclamation, action, consequence, result, outcome, impact, move, look, sound, etc. was, was normal.
w bein diagnosed and put on medication, in the 6th grade, I was quickly able to rationalize and adjust, to a new normal, once put on daily ADD medication. I still had to “guess” in attempt to connect the dots, mentally, all the time, but because I was focused and able to think 3 steps ahead of others, most of the time, I looked at it as an ability to make others laugh by being extremely quick witted and random. I became comfortable w being the funny guy in almost any crowd and through that comfort, I, w out really any effort, normalized and forgot about my lack of cognition. I went on struggling w life, but making people laugh and enjoy spending time w me, for 5-10 years.
the older I’ve gotten, the more my lack of cognition has effected my life, though. ADD/ADHD can be tricky and even somewhat difficult to navigate through life w, during grade school years, but it’s a thousand times more of an impactful burden, in, seemingly, every aspect of life, no matter how small, or massive, and is a thousand times more difficult to figure outta solutions to/for, as an adult.
naturally, I wasn’t able to diagnose my “guesses” as lack of cognition, in grade school. I just thought that was what was “normal”. after, gradually wanting, then needing, to research my adult ADD, the past 3-5 years, more and more, everyday, in search for answers and solutions, I have learned alot about the ADD/ADHD brain, as well as, the adult ADD/ADHD brain.
Pray for wisdom and discernment. Ask and you will receive. Maybe not all at once. Read Proverbs. I had ADD too. Nothing helped but what I just told you. You may have blinders up still set up by the enemy and have no idea. Don't listen to shrinks either.
I can listen to this for the next six months and still extrapolate awesome information thank you thank you thank you so much wow.. never stop doing what you’re doing the world needs you.. very well put together..
My personal experience:
Started fitness journey at 190lbs skinny fat. Took creatine, LGlutamine, LCarnitine and protein
In 6 months I got jacked with a strict diet and workout plan. I benched 3 plates, leg pressed 8, rowed 220, army PT 86pu 74su and 13:45 2mile. I was peak. I was prime.
Only negative effect was receding hairline. I noticed a lot of hair falling off and my barber using fibers to fill my hairline.
After four years I finally stopped and stopped seeing hairs in my hand when I would brush.
I’ve been wanting to know this for a long time
@@NathanielMarkarian what
@@sooba515 candice was asking about you mate
@@shadab8484 it may not fit in mine but it fits in yours
So basically it makes you look bigger, builds muscle faster, improves performance, and makes you smarter... Nice.
Spectacular explanation, this video is the perfect example of "came looking for copper, and I found gold"
145 in February, started creatine in october and jumped 3 pounds instantly, currently 165 but cut with low bodyfat, This is tied in with lifting/cardio 5 days a week and doing my best to pack on pounds but the help creatine gave is not negligible, Have yet to have side effects, my dumps are a little worse nowadays but that could be from the more protein i intake nowadays and being a hyper masculine shy hung alphamale
One possible downside you did not mention, if you have ever had any kidney problems or family history of it, then you should not take creatine. I had kidney stones little over a year ago and my urologist told me definitely not to use creatine or vitamin C and D supplements. I found on creatine I did not see or notice much change in muscle size or strength anyway.
this does not ring true for all. I have had 2 kidney operations, which ended me up having a prosthetic bladder and kidney pipes. I use creatine full time for years now and my urologist has given me a clean bill of health with every yearly checkup.......
@@wernerclaassen4787 That is great, glad you are feeling better and can use the creatine. I was pointing out what my own urologist had said, so best to always check with your doctor before taking any new supplements.
Yeah, I too had kidney stone after a few months I consumed creatine. Though it helped me lift more weight during those weeks.
@@sohail5281 were you drinking enough water
Corelation does not causation, be causing
Hi! There is a mistake in this video. 9:07 - when hydrogen is being attached a pentavalent carbon is created, which makes the structure wrong.
Whole material is amazing!
As an exercise science major that has not covered this yet in class, thank you for this video very informative
It’s almost like you knew i needed this knowledge, thank you!
Same here
Yeah same omg
I have been using creatine for a couple years and I have to say it has a very positive effect on my body.
I'm 41 and started training when I was 11. I never took any kind of supplements before so at the beginning I didn't want to try creatine.
I do 16/8 interval and the creatine helps me a lot reducing muscle ache, and also gives me a bit more of strength but nothing crazy.
I only take 3g per day and I didn't have any problems loosing hair and I have long hair so I would notice it.
I drink at least 3L of water per day without any effort and yes I would say my body retains some of it. I see it on my muscle definition (it looks more rounded and less defined)
I train around 3-4 times per week no more than 45 min, mostly with my bodyweight and 2 kettlebells (12 and 16kg) and I never had any digestion problem.
I would definitely recommend it.
Does taking Creatine reduce your sex drive or it boosts it? I am a beginner I am scared of getting that side effect lol
@@witnessncube6780in my experience I would said it increases it a bit. Just stay within the recommend dose which is 3g per day
Best fitness channel on UA-cam.
I know most of the fitness/muscle studies are focused on men, but I love your content anyway. Most of the information you share is universal. Is it possible though, to show more women statistics, if you can find them. Thanks!
You make a good point but let’s be honest the information is skewed towards men because they tend to be interested body building etc. I bet if he released his viewership numbers you are one of the few women that even care about the subject. No offense btw
@@lombardo141 No, I get it. All good. 🌞
Im looking for trying creatine the first time too! Hope more people could talk about the effect for women
@@brainmira you can take it. It has no hormones and stuff of that’s what you worried about.
You all realise that at a cellular level, men's and women's muscle's are exactly the same and work in the exact same way, so everything mentioned here also holds true for women.
The only reason men generally have larger and stronger muscles is due to increased exposure to testosterone from puberty onwards.
I am 79 years old and I take creatine 5 days a week I feel the difference when I go to the gym to workout CREATINE IS A GREAT SUPPLEMENT FOR ANYBODY WITH A ACTIVE LIFE
I’ve been taking 5 grams of creatine daily for about 3 years. I’m 74. I been training with weights for about 60 years. I still have my hair.
I'm getting up there myself, been talking it for about 3 months, but I have a question for you? Do you cycle the Creatine? I have just been talking it daily. Thanks.
@@petekosar8379 I take 5 grams daily.
@@alphamale3141 okay got it, that is what I'm talking daily also. Thanks for the reply and GOD BLESS!!!
Been taking daily creatine since I was 18.
I'm 33 now. All My head is full of hair.
And My body full of muscle.
The hairloss fear was probably created by supplement companies to sell their other powders lol
Btw have you noticed your erections are larger and harder?
I noticed Mike blew up within 3 months of creatine and never disappointed Me since.
I can’t stress how useful creatine is. Works wonders. I stopped taking for a week and felt weaker when lifting. That proved to myself it’s a huge benefit.
Placebo
What about your hair bro
@@nftloser5030 no hair loss for me but it doesn’t run in the family my dads 63 with full hair as he did when he was a teen
@@nftloser5030 creatine doesnt cause hair loss but i'm bald anyway because i wash my head with drain cleaner
been on creatine for about 3 months and I have so much more energy and way better pumps/vascularity, I drink tons of water and have had no side effects, its definitely a great gym investment
I am 25 years old, I’ve always struggled with weight gain as I’ve always been 130lbs and haven’t gone up more than 5 pounds in my life, I’ve tried everything I could possibly try, and nothing seemed to make me gain weight (healthy way), and then I decided to hit the gym in high school and joined BFS class, and one friend suggested Creatine and I stayed consistent with protein and healthy meals and creatine, and I honestly went up 15 pounds. The most I weighed was 145 lbs, and creatine helped me do that. I recommend using pure 100% creatine and not the bs creatine mixed with all other stuff, search up 100% German creatine, 100% recommend it.
Spot on, dog. Keep up the solid info. I'm 55, a long-time gym rat. and a semi-vegetarian. I was losing strength and stamina in my 40's. I added creatine, albeit after reading studies on PubMed (I'm also a huge nerd who wants facts, not hype). My energy popped right back to my 30-year-old levels. As a side benefit, I was mentally sharper at work and at home.
As to hair loss, well... No comment... :-)
Your mums a dog
I've been lifting weights for 5 years and never used creatine. I also never knew that if you don't eat meat, you could have very low creatine levels. I'm not vegetarian, but eat meat very, very rarely. Maybe twice a month. Should I give creatine supplementation a try?
Yes! Very good for you. Used it for years
You should take some proteins as well since you don’t take any from the meat.
@@oteleaionutbogdan5381 i take whey protein daily!
if u want yo bulk up, them yes
Eat more meat.
I’ve also seen conflicting studies that say creatine does not effect exercise performance. It definitely adds to muscle growth which positively effects performance in the long run, but I’m not so sure about the immediate effects
The research you put into your posts is such good value. Thank you for sharing.
I like how he also shows the studies that helped him make this video, unlike some other bs fitness coaches
3:10 that's kinda wrong. When you destruct the ATP for energy, you're left with ADP+P. The energy comes from the CONNECTION between the 2nd and 3rd phospates. It's not coming from phospates but it is coming from the connection between them. So u don't really need that much extra phospates for that. Creatine is a protein. It's helping the muscles to grow bigger and faster. You can kinda say creatine fills your muscles.
I have long hair, been growing my hair for 3 years, and I been taking creatine for 11 years on and off.
Ok? Haha
Well you have long hair so you'd probably have good genetics against male pattern baldness 😅
@@pxxsa4043 Everybody bald in my family. Lolz
Hey, think you could do a video on what a good full body routine would look like, with rotation recommendations? I dont like to do isolated workouts. I prefer to try and get everything in, in every visit to the gym.
if you are prone to hair loss you should look into dht correlation to hair loss.
I stopped taking creatine because of its possible effect on hair loss
The beginning,seeing Ronaldo made me happy and gave me inspiration
Been taking creatine for about 2-3 years. Went from 190 to 235. Laid off it for a minute now I’m at 218 .
I appreciate you mentioning the vegetarian parts, I'm vegetarian and this has really helped, didn't feel left out:)
beware of oxalates in spinach, kale and almonds.
I can say I had a full head of hair before creatine and after taking it for a little while off and on, I experienced some hair loss. Luckily, I went to the dermatologist and he gave me two sets of pills that helped me grow that hair back. I have also experienced stomach pain and diarrhea. And I only took about 4 grams a day. Just sharing my experience. To end on a positive note, it does improve performance and give you a fuller look! But if you're looking to cut, it might be counterproductive. I will get back on creatine when I reach about 15% body fat.
yeah. It doesn't increase DHT(hair loss hormone). That study wasn't complete. It is true that the DHT spiked but it went down after a week while they were still taking creatine. Later studies could not replicate this Finding, meaning that creatine doesn't make you lose your hair.
From my years of use, I would say it improve my strength by about 10% or so. Quite useful.
Mind-blowing explanation! 🙌
What an excellent, thorough and eminently "digestible" explanation! Thank you for NOT dumbing it down, but covering all the necessary information - and, I might add, at an impressive pace! I'm new to your channel, but I'm gonna go ahead (hit "like" and) subscribe and see how you cover other topics I've been wanting to understand. Really looking forward to it, thanks again!
Thank you for sharing your experiences with creatine! I’m also a fan of this supplement and can confirm its benefits.
This is the best breakdown video so far other videos have made it sound a bit more complicated very nice
I went from 145lbs 2 years ago to 190lbs and built from creatine, protein powder, and making sure to eat at least 3 meals a day.. along with lifting at least 3 days a week. Creatine is the way to go... When I forget to take it I easily notice a different in my lifting ability
This is exactly my goal I’m at 150 rn and I just started lifting 3 days a week and try to eat 3 times a day but good meals but which creation do you recommend and Joe much did you take?
@@JorgeFlores-ot4oe Hows the lifting going? I use Allmax creatine because its cheap and reliable and works, now if you have more money id go with legion or alpha lion brands, (legion is for canada and alpha lion is US).
Awesome video learned a lot thanks
The water detail is the best to know how..... 💯
Can you do a video about Myofibrillar hypertrophy and Sarcoplasmic hypertrophy? Just a suggestion my man, thanks!
Hey I made the cut lmao!! 2:17 a clip from Greater. Nice!!
Love it!!!!
This was a very impressive video. Amazing information
if you choose just starting at 5G per day, will you still have the same amount of water retention after 30 days to someone who did a loading phase?
The loading phase is 20g for 7 days so no it will take a couple of months before that happens if you skip the loading phase.
@@touchingisjustthefirststep 20g x 7 Tage = 140g
5g x 30 Tage = 150g
It doesn't take several months, 4 weeks/one month is the equivalent to a loading week. Once the storage is full, it's full. There is no benefit in consuming more.
@@julesvr5205 If you stop taking it after a few weeks muscles lose that saturation
@@touchingisjustthefirststep 4-6 weeks, I know. But has nothing to do with his question.
@@touchingisjustthefirststep i have read that for creatine monohydrate, you need to do the loading phase, but for creatine HCL, you do not. Correct?
Man I started taking creatine watching your videos since last month at first it was tough for me to play street Football and walk 1.5-2 KM (So walking one way and then taking Bus while returning) and had to take a break after 3 days now it's like 3-4KM + Football and 4-5 days of consecutive days of that heavy cardio (Walking on both the trips to & fro)
Okay
tbh one of the best and well explained videos out there. Well done.
The only thing I’d recommend is drinking more water when taking creatine
When youre already bald as a dolphin at 23 so the hair loss part doesnt even matter lmao
lol same
I've been taking creatine for 3 months already and I can easily say that is one of the most efficient supplement existing (I've been taking all sorts of supplements and none where this efficient)
It’s good works but I hate having to pee all the time taking it feeling thirsty plus I have asthma noticed more flare ups taking creatine
I'm 23, and I started taking creatine two months ago and I have consumed 400g of creatine I think. I gained muscle but I'm experiencing a lot of hairfall. I don’t know if it's because of creatine or not. It could be something else, scalp infection or anything but I've quit taking creatine because I'm scared that I'll loose my hair. (I don't have baldness in my family)
Right now I’m 17 and I didn’t experience hair loss but quit because I’ve read on some research that shows that creatine can increase dihydrotestosterone which means that your hair grows and falls out faster and if your predisposed to hair loss it means that your hair could be falling out faster than it can grow back. You’ll still lose your hair eventually if your disposed to obviously but I’d rather have it be later than earlier
The point is bro... we heard from various sources that creatine causes hairloss
Now you been taking for 2 mnths and anyform of hairloss gets the blame on creatine
I had the same issue....😂😂
@@souravkrishnak yeah, that's the issue. Creatine helped me gain a lot of muscle and I wanna continue taking it. I'm just scared, or I'll wait till the hairfall stops.
I also started taking creatine since last year December. Now from this year’s June I’ve started to notice hairfalll and hair loss issues. And this is still in process. Idk if I should keep an off cycle of creatine or not.
@@tarun7921 I think you should bro. They ain't coming back once they are gone.
I'm on two weeks of creatine taking 5 grams per day and I definitely feel the effects of dehydration. It occurs a lot faster than normal with similar water intake.
How is it going now ?
@@sec61 Its been working out great for me, dehydration isn't an issue anymore. It turned out that the little scoop I was using was more like 10 grams maybe that played a role. Put on a good amount of muscle and weight (Around 3 kg) which I was never easily able to do before
The only thing that has kept me from taking creatine all these years is the fear of hair loss :/ I wish that wasn’t a possibility
Creatine was an amazing supplement. I used it for a year straight. Then stopped for no real reason. Never lost any gains when I stopped. However, after a couple years off, I went back to using it. Never gained from it again no matter how much I used.
What brand were you taking?
You propably stopped creating creatine in your body naturaly who knows
Excellent video. Now I understand the loading phase of cell tech. Always craving more info on bioavailable supplementation.