Unfortunately, we are seeing in real time why I don't want to talk about supplements. It is an entirely separate topic and that is a point that I tried to make clear at several points in this video. Creatine is not a supplement. Creatine is a nutrient. This video is a dive into creatine as a nutrient. Any of the specific cases regarding rare individual side effects or use cases of the supplement, I'm not going to be able to explain all that. On a broader level I don't think anyone can. If you have concerns, take the message I repeat each video seriously: do your own research. Ask your own doctor. Test and measure. Start taking your health into your own hands instead of blindly following people on the internet.
Can you please verify that parmesan cheese actually contains 2.9 - 3g of creatine per 100 gram, because that just seems insane to me. Many websites state different creatine levels as well, and i was unable to find the source of the study or smth close to that thanks!
I stopped supplementing in 2024 and I’ve reached new peaks in health and fitness. I also don’t waste money on bogus gunk and chemical supplements that I never actually needed. This largely due to meeting my nutrition needs with just high quality, nutrient-dense food. Grateful to have your channel because it has been helpful in striving toward my goals. You’re doing the lord’s work 🫡
I've experienced the same thing, actually! Although, I also started supplementing d3, B vitamins, and taking a plant-based complete protein around the same time. I think it was helpful for me at least because my diet leans more plant based, with dairy, a little poultry, and minuscule amount of red meat.
i stopped smoking weed all day, replaced that with working out and creatine every day - its been 6 months and the difference in my alertness and memory is wild man! congrats
Unfortunately, Collagen is merely a source of protein, a very expensive one at that. You're better off consuming meat or whey than collagen supplements in almost all cases.
Wow, i came into the video knowing very little about creatine, had doubts "why is this guy now talking about supplements?" But now I'm well informed and very interested. Awesome video as always! :-)
A VIDEO ABOUT CREATINE? OMG LETS GO. As someone that likes nutrition as a hobby, ur actually one of my favorite youtubers and I always go back to your videos like they're reference notes! ❤
got to this one early. Thank you for all the videos Talon! It's helped me strive to live healthy. "advocate for your body, you only get the one" is a saying that plays through my mind often when I don't feel like getting up to exercise or cooking something nutritious.
I like the true nutrients series. What about doing something about how many meals at days are recommended and things like that? Good food habits and routines
3 meals until you are full or satiated is generally recommended. Snacking isn't really great, because constantly snacking will 1-fit in more calories into your body than it honestly might need, but more than anything 2- eating until you are full or satiated will reduce the amount of ghrelin your body produces. Ghrelin is the hormone that makes you feel hungry, and signals to the brain that you need to eat, and once you have eaten, ghrelin levels reduce until the day goes by and your stomach is empty and in need of refeuling once again. We already know that being in a prolonged state of hunger causes irritability, low alertness, and stress. And grehlin is what causes the feeling of "hunger". If you never satiate your feeling of hunger well, your body may exist in a chronic state of high ghrelin production, aka in a chronic state of hunger- which also means your body may be in a constant state of stress. And we all know, chronic stress is a slow and silent killer. Irritability may affect your quality of life by making you less likable lol and low alertness of course hurts efficiency and productivity. Ghrelin is also responsible for maintainence of healthy weight. Consistently high levels of ghrelin are found in both people who are severely overweight and in anorexic individuals, both populations who struggle with healthy weight and with portion control, though, for different reasons. With that said, 3 is just the recommended amount. At the end of the day, what's important is: 1-you ARE eating 2- your meals are conistently full of vitamins, minerals, proteins, and fiber 3- your meals contain complex carbs and fats in amounts that make sense for your level of activity and your fitness goals 4- your caloric intake makes sense for your level of activity and fitness goals. You should be eating until you feel satisfied, and if it only takes two meals a day for you to meet all those needs or you need a fourth one, so be it. Snacking should be done as a treat or to hold you over until meal time, but it should not be your primary way of refeuling. However, if you are still meeting all 4 points most days and hunger, weight, and diet are not a source of stress in your life, your food habits are probably just fine. Of course, if you ARE having trouble meeting any of the 4 points or your weight, diet, or hunger ARE a source of stress in your life, it's time for a modification somewhere.
Yeah anecdotally 3:36 seems true. When I started taking creatine (for its brain related properties) I wasn't doing any exercise but my muscles felt more shapely even without any training. It happened in a week of creatine supplementation.
@@zanderrose tbh it wasnt me who noticed a lot of people said it looked like I started working out but i wasnt working out.. it was more like 2 weeks after I started. Yes probably water retention
@@joan3338 I have male pattern baldness, so my hair is about half way thinned in the back but I'm 32 years old so it isn't unreasonable. I don't believe creatine has caused it tho, I think it's genetic. As my hair thins my facial hair is growing thicker. Which makes me believe it's a genetic change, not a creatine issue.
@tgs5725 I've been taking it for a little over a year too and I noticed that my excessive hair fall stopped once I stopped smoking and started eating better.
A video about all the parts of food most of us consider not edible by default but are actually very nutritious would be very interesting. Like skin, stems and seeds of fruits. Skins and eyes of fishes. And even cartilage in chicken and crust in cheese. So many things that we don't even think to eat but have true nutritious benefits.
The information you give us in these videos is amazing, and very digestible, pun intended. Thank you for all your hard work, the effort you put into these videos does not go unnoticed, and we very much appreciate what you are doing. (:
Mr. Talon back at it again. Seriously man your videos are by far the BEST on the entire internet. Very easy to follow along, straight to the point, and you just keep on gifting us with education. Just yesterday I was telling myself to start taking my creatine again as I've been trying to piece together the days where I'm at my best mentally and physically, be that what I did physically that day, what I put in my body, what positive actions could I make into a habit that I know are beneficial etc. and I was thinking how every day I've ever had creatine in my protein smoothies I would always have a positive day and even the days after. But just as I hop on UA-cam this is the first link I see and you worked your magic and it gave me a sign for sure. Thank you for what you do in trying to show us all how the choices we make and what we put in our bodies can absolutely make life better.
Thank you again for these highly informational, easy to understand and essential to know videos. The only things I supplement are omega 3 and creatine and I'll stick to that
I think recommended dosage is for the general population like 2000 kcal per day is the recommended but no heavyweight athlete will ever come close to 2000. Other than that, great video as always.
Thank you for posting this video, as I now have a quick, informative video that points out all the reasons I have been telling people I believe almost every single person in the world should be taking creatine
Let me share my experience with creatine as someone who has trained for 10+ years, you can do with that information whatever you want. I started taking creatine when I was a teen, about 16 yo, despite taking it according the recommended intake and drinking huge amount of water I came to the point where my kidneys were about to fail, I did a blood test and the only concerning parameter was the creatinine level which was much higher than normal so it's pretty obvious what caused the problem. Some time after I have stopped taking it my kidneys fully recovered. I have to mention that my kidneys regardless of creatine use are completely healthy. Personally I don't like supplements, especially I don't like seeing teens at the gym taking creatine after workouts or pre workout between sets because "I feel tired today". I get pretty good results without that, if you do use something that's ok as well, just do your research, understand what exactly you are doing and why, do blood tests to ensure everything is fine. If you are underage just don't do it, just eat well, train hard, train wisely and maintain healthy lifestyle, much better than any supplement out there.
Creatine has been proven to be safe in multiple studies. If you had an adverse reaction, then you might just have had a genetic kidney issue to start, and the creatine just flushed that out. Also what's so bad about pre-workout it's just caffine and b vitamins. I think a donut is probably worse for you than pre-workout.
I started taking creatine last year and just started with about 3g per day (it came with a 5g scoop and I measured it the first few days but I basically eyeball it to 'not quite a scoop' now). For the first two weeks I figured it was just another useless money waster supplement .At week three I started to notice I could either lift a bit heavier or do a few more reps during my sessions and thought maybe it was working but could be just good sleep or whatever. Week 4 the effect was much stronger and I was sold. By week 5 I realized I had to rethink my entire workout plan because I was starting get joint pain again. That's about where the effect peaked. It was nothing short of magic for me. I don't know if I'm just a hyber responder or if I was massively deficient in the first place but I've never had a supplement work so well and so consistently before. Most things I use you can't even tell if it's working or not but this was one thing that was VERY obvious.
What is the deal with creatine non-responders? Is there something biologically different about them? How would one go about making sure they respond to creatine other than trial and error (if there even is a way)?
Been taking it now for a couple of weeks. Bone density test showed some bone loss so I'm adding weight training to my routine. Hoping the creatine helps. Thanks for video.
Please if you could make a video on the optimal diet. One that is best for health, with foods available to most people. While explaining its best attributes and how it contributes to good health.
I wasn’t aware that plants don’t provide creatine. I started taking about 3 grams of creatine daily about 9 months ago and it definitely makes a difference for building muscle. I will up it to 5 now that I’ve stopped eating meat
After my doctor recommended vitamin d3 supplementation in the winter, I bought a pill planner and have creatine capsules (I find it much easier than mixing it in water), vit D, a multivitamin, and omega 3. I feel like that covers most bases for a good baseline
Hey, i have been dying to get this question answered: if creatine doesnt make me gain ANY water weight whatsoever, does that mean that i am a non responder and should i continue to take it or save my money? Love you vids btw.
I'm one of those guys who got stomach discomfort when initially starting to take creatine, just take lower dose and take it multiple time a day. The discomfort will go away eventually. Also, apparently boiling hot water could degrade creatine.
Awesome video! I have a question i've been looking for an answer for for YEARS: You didn't touch on the common myth that Creatine can cause hair loss when supplemented for a long time! While I am fully aware that this does not CAUSE hair loss, I was curious if there are any records of it worsening PRE-EXISTING hair loss? I found out I have early MPB (25 years old) so I hopped on meds for that. Is Creatine counter productive there?
I took creatine mono in Covid lockdown. I was physically not active and my diet was lacking immensely. The creatinine gave me severe inflammation in the colon. I had to stop after 2 or 3 days. I could imagine it didn’t cause it these issues but might have put more load on already existing issues / wounds / inflammation. I personally suggest you get everything else on fleek, nutrition, physical activity, consistency before trying out creatine. PS: maybe I made a mistake with not mixing the powder into the water or something
Hey Talon! I love your videos and always watch them, you are one of few creators I feel like are unbiased and can be trusted. Which is why I have a question. I have tried taking creatine in the past and it has always made me feel horrible almost to the point of depression. I would feel like when I would sleep I would wake up with a head ache and was always very irritable and even developed a bit of anger issues. I have always heard of the befetis and tried to tough it out, drank plenty of water and never really understood why. I tried it 3 times for like 3 months each and even lowered the doses to a small teaspoon to still feel the same. I have taken it off the list but I am very interested to know if I am the only one and if you might know the reason. Either way, thanks for always making incredible stuff.
Regarding the recommended dose: a blanket statement/prescription of requirement will only fit the average person doing typical activity. In the case of higher lean mass or a more active lifestyle the 2g supplemental recommendation may be less than adequate. Additionally polymorphisms in your genetics (ie MTHFR) may cause your body to have issues with methylation and reduce the volume you synthetize from your diet, so supplementing with creatine can reduce the overall burden of methylation. Given all the knock-on effects beyond lean mass it may be worth supplementing for the general population.
Also never forget to listen to your body whenever I take creatine i get dehydrated very fast and my heart rate rises so I need to drink enough and I usually take less then the recomended dosis but this is mostly because i suffered from underweight for most of my entire life (sorry for spelling mistakes english is not my first language)
I've been lifting weights for a year and started on creatine right away to maximize my efforts and I'm sure it's added a small result to my overall gains but it's cheap and easy to take. It's really sweet though that in addition to the muscle stuff you also get some benefits to memory and helping with Alzheimer's and if that runs in your family genetically it's probably fucking worth it to have another year or two of lucidity or whatever small benefits it might provide. Don't need the loading phase, the companies are trying to get people to buy more upfront since most people quit fitness stuff after a few months and $20 small container will last you 2 months. Seems like a no brainer
Creatine is found in meat only, but how come it seems all of the Creatine supplements are vegan sourced? I am taking ceatine supplement and eat meat but can't tell if its helping or not. I still have to pee a lot.
It's precursor salts are readily available. U just mix those two and creatine is formed. It's vegan sourced prolly coz one of the salt is made from leftover coconut products and others precursor would be lime(calcium oxide)
Please don’t buy creatine hydrochloride. It’s a pretty strong acid and tastes extremely sour in the quantities you would want to eat, compared to monohydrate which is virtually flavorless. Imagine adding an entire lemon to your protein shake, that’s what it would taste like.
There’s pill form which has no taste, also hydro creatine doesn’t retain water like mono, which builds more solid cut muscle instead of bloated muscle like mono
Never really heard of Creatine before, so thanks for talking about it. Love that you're also covering nutrients most are not talking about in that sense
@@vexingbrat8605It is shown to increase DHT which has been linked in some cases to hair thinning. There has never been a study to actually show a link between creatine and hair loss though and it's been studied for a REALLY long time.
I think it can increase DHT which can accelerate hair loss in predisposed people. I have mild pattern baldness and was hesitant on creatine for a while but got over it and haven't noticed further hairfall since starting
@1x5x7 Can you please share some data? I took Creatine while getting bald and I fear it accelerated it. Just want to make sure it's safe to consume without effecting DHT levels 🙏
@@yardenl1998 Debunked due to the initial study with 8 experimentees being rated insufficient. There is also one from 2009 with 20 random teenagers (without checking medical or genetic conditions) taking creatine 5x the recommended dosage for 3-6 weeks (which is WAY too short for a study). Every single news article regarding that matter uses these studies as reference, but there is still a lot more data missing to accurately say something. I started balding and also take creatine for over 2 1/2 years now. It slowly accelerated too but it's most likely linked to an increased amount of testosterone due to intensive workouts and better diet. Creatine intake correlates indirectly, but does not cause baldness itself. DHT levels are tremendously affected by only testosterone and genetics, but also by dehydration, which might come into play when taking creatine. Stay hydrated champ!
@@yardenl1998 I wrote a huge reply which UA-cam deleted...... I will summarize it a lot shorter: There was an initial study with 8 men, and another in 2009 with 20 teenagers taking 5x the recommended dosage over the span of 3-6 weeks. Both the number of experimentees and study duration are way too low to accurately measure the data. Also, the teenagers' medical nor genetic conditions have been checked beforehand. Every news article you find regarding baldness is based on that insufficient study. My personal experience is that not Creatine, but intense workouts and better diet have increased baldness, due to the increase of testosterone; both testosterone and genetics are the main factors of male balding, secondary to that is dehydration. Creatine itself indirectly correlates, but does not cause an increase of DHT levels. Hope this comment will stay. Be safe.
No one seems to point out the best way to take creatine. Is it best to mix with only water? is it better to include a simple carb and salt to increase absorbtion? does anyone know?
you mentioned that creatine can lower blood pressure levels, which I have heard anecdotally that in some people it can increase the blood pressure which could be due to creatines affect of increased water retention. On my bottle of creatine it also says to not take if you have high blood pressure. So i am a bit confused about it. I have tried it and I "think" i saw a rise in my BP levels before taking it and after taking it for a couple of weeks, but that could have easily been due to my anxiety around getting my BP taken which can cause a false positive as stress raises BP. So I siked myself out and stopped taking it, but I have heard so much about its positive benefits so im on the fence again.
5:41 there's a recommended bodyweight ratio for creatine intake during loading phase Is there a recommended bodyweight ratio for maintenance phase? The usual 3-5g always felt a little too arbitrary
Thanks for the review! Is it okay if I dissolve creatine monohydrate in hot drinks like tea or coffee? Because it doesnt dissolve completely in room temperature water and stays crunchy that way
@@leichtsinnig3256 I just throw a scoop in my mouth and swish around water until it dissolves. I can't speak for specifics but generally you should avoid hot water with supplements, or they may degrade.
Unfortunately, we are seeing in real time why I don't want to talk about supplements. It is an entirely separate topic and that is a point that I tried to make clear at several points in this video. Creatine is not a supplement. Creatine is a nutrient. This video is a dive into creatine as a nutrient. Any of the specific cases regarding rare individual side effects or use cases of the supplement, I'm not going to be able to explain all that. On a broader level I don't think anyone can. If you have concerns, take the message I repeat each video seriously: do your own research. Ask your own doctor. Test and measure. Start taking your health into your own hands instead of blindly following people on the internet.
This very reasonable disclaimer would be great if I and the other knuckle dragging haters could read! Alas!
Can you please verify that parmesan cheese actually contains 2.9 - 3g of creatine per 100 gram, because that just seems insane to me.
Many websites state different creatine levels as well, and i was unable to find the source of the study or smth close to that
thanks!
Great vid. Love the approach. Keep it up!
I stopped supplementing in 2024 and I’ve reached new peaks in health and fitness. I also don’t waste money on bogus gunk and chemical supplements that I never actually needed. This largely due to meeting my nutrition needs with just high quality, nutrient-dense food. Grateful to have your channel because it has been helpful in striving toward my goals. You’re doing the lord’s work 🫡
Still waiting on that leafy greens tier list my guy
Guido from Cars mentioned 🗣️🗣️
the GOAT 😤😤
The one and only
Shut yo ah up
I think I missed it 🥴
@@alvisvalencia2:18 champ
I was researching and browsing for creatine like 20 minutes ago and this popped up. The timing is insane.
😂
The Matrix Has You 😂😮
The simulation is revolving arround you
just google doing it's magic (COUGH spying on you COUGH COUGH)
Google and UA-cam are partnered 😂
I've been taking creatine DAILY and my memory has improved GREATLY. Like, a minor miracle
I've experienced the same thing, actually! Although, I also started supplementing d3, B vitamins, and taking a plant-based complete protein around the same time.
I think it was helpful for me at least because my diet leans more plant based, with dairy, a little poultry, and minuscule amount of red meat.
i stopped smoking weed all day, replaced that with working out and creatine every day - its been 6 months and the difference in my alertness and memory is wild man! congrats
Your reviews are the best, by far!
Clocking out of work for the next 10 minutes 41 seconds. Sorry boss.
Holy sht
Yoo Denis
I've always heard that creatine was a 'free boost' but I wasn't aware just how good it actually is, since so many other supplements are overhyped
Can you do collagen next?
Yes please, I meed to know the difference between the various collagen supplements: Beef, Chicken and Fish
Unfortunately, Collagen is merely a source of protein, a very expensive one at that. You're better off consuming meat or whey than collagen supplements in almost all cases.
so close, that's connective tissue! ( not a nutrient)
@@koblastercollagen is good for the skin
@@sixseventhreeso is any other source of protein as in the end they end up broken down into aminoacids
Wow. Stamp of approval by Talon. I might actually have to supplement this in my diet.
Talon, your summaries are fantastic. that's it. I appreciate you.
Wow, i came into the video knowing very little about creatine, had doubts "why is this guy now talking about supplements?"
But now I'm well informed and very interested. Awesome video as always! :-)
If there's one thing I hope this video accomplished, it's proving that I'm not really much of a supplement person
bro. i absolutely love your videos. i get excited when a new one comes out. i also share to anyone about your channel and how great it is.
A VIDEO ABOUT CREATINE? OMG LETS GO. As someone that likes nutrition as a hobby, ur actually one of my favorite youtubers and I always go back to your videos like they're reference notes! ❤
got to this one early. Thank you for all the videos Talon! It's helped me strive to live healthy. "advocate for your body, you only get the one" is a saying that plays through my mind often when I don't feel like getting up to exercise or cooking something nutritious.
I like the true nutrients series. What about doing something about how many meals at days are recommended and things like that? Good food habits and routines
3 meals until you are full or satiated is generally recommended. Snacking isn't really great, because constantly snacking will 1-fit in more calories into your body than it honestly might need, but more than anything 2- eating until you are full or satiated will reduce the amount of ghrelin your body produces. Ghrelin is the hormone that makes you feel hungry, and signals to the brain that you need to eat, and once you have eaten, ghrelin levels reduce until the day goes by and your stomach is empty and in need of refeuling once again. We already know that being in a prolonged state of hunger causes irritability, low alertness, and stress. And grehlin is what causes the feeling of "hunger". If you never satiate your feeling of hunger well, your body may exist in a chronic state of high ghrelin production, aka in a chronic state of hunger- which also means your body may be in a constant state of stress. And we all know, chronic stress is a slow and silent killer. Irritability may affect your quality of life by making you less likable lol and low alertness of course hurts efficiency and productivity.
Ghrelin is also responsible for maintainence of healthy weight. Consistently high levels of ghrelin are found in both people who are severely overweight and in anorexic individuals, both populations who struggle with healthy weight and with portion control, though, for different reasons.
With that said, 3 is just the recommended amount. At the end of the day, what's important is:
1-you ARE eating
2- your meals are conistently full of vitamins, minerals, proteins, and fiber
3- your meals contain complex carbs and fats in amounts that make sense for your level of activity and your fitness goals
4- your caloric intake makes sense for your level of activity and fitness goals.
You should be eating until you feel satisfied, and if it only takes two meals a day for you to meet all those needs or you need a fourth one, so be it. Snacking should be done as a treat or to hold you over until meal time, but it should not be your primary way of refeuling. However, if you are still meeting all 4 points most days and hunger, weight, and diet are not a source of stress in your life, your food habits are probably just fine. Of course, if you ARE having trouble meeting any of the 4 points or your weight, diet, or hunger ARE a source of stress in your life, it's time for a modification somewhere.
Yeah anecdotally 3:36 seems true. When I started taking creatine (for its brain related properties) I wasn't doing any exercise but my muscles felt more shapely even without any training.
It happened in a week of creatine supplementation.
If it’s just the shape that you noticed, it may have just been the increase in water retention
@@zanderrose tbh it wasnt me who noticed a lot of people said it looked like I started working out but i wasnt working out.. it was more like 2 weeks after I started. Yes probably water retention
I'ev taken 5g of creatine every day for about 10 years now. I love it.
Any effect noticed on your hair?
@@joan3338 I have male pattern baldness, so my hair is about half way thinned in the back but I'm 32 years old so it isn't unreasonable. I don't believe creatine has caused it tho, I think it's genetic. As my hair thins my facial hair is growing thicker. Which makes me believe it's a genetic change, not a creatine issue.
@tgs5725 I've been taking it for a little over a year too and I noticed that my excessive hair fall stopped once I stopped smoking and started eating better.
A video about all the parts of food most of us consider not edible by default but are actually very nutritious would be very interesting. Like skin, stems and seeds of fruits. Skins and eyes of fishes. And even cartilage in chicken and crust in cheese.
So many things that we don't even think to eat but have true nutritious benefits.
The information you give us in these videos is amazing, and very digestible, pun intended. Thank you for all your hard work, the effort you put into these videos does not go unnoticed, and we very much appreciate what you are doing. (:
Mr. Talon back at it again. Seriously man your videos are by far the BEST on the entire internet. Very easy to follow along, straight to the point, and you just keep on gifting us with education.
Just yesterday I was telling myself to start taking my creatine again as I've been trying to piece together the days where I'm at my best mentally and physically, be that what I did physically that day, what I put in my body, what positive actions could I make into a habit that I know are beneficial etc. and I was thinking how every day I've ever had creatine in my protein smoothies I would always have a positive day and even the days after.
But just as I hop on UA-cam this is the first link I see and you worked your magic and it gave me a sign for sure.
Thank you for what you do in trying to show us all how the choices we make and what we put in our bodies can absolutely make life better.
I've been trying it daily since this video dropped and I already see a big difference in my workouts. I've gained noticeable muscle weight too
Thank you again for these highly informational, easy to understand and essential to know videos. The only things I supplement are omega 3 and creatine and I'll stick to that
This channel is amazing!
I think recommended dosage is for the general population like 2000 kcal per day is the recommended but no heavyweight athlete will ever come close to 2000. Other than that, great video as always.
Thank you for posting this video, as I now have a quick, informative video that points out all the reasons I have been telling people I believe almost every single person in the world should be taking creatine
Your videos are always straight fire!
Watching this right after finishing my loading phase. I love to see how creatine actually works!
Loading phase is mostly unnecessary
Looking forward to another one!
Please do Lecithin next! Your videos are very interesting and informative, thank you 🙏🏼🔥
Thank you so much for your wonderfully videos.
Let me share my experience with creatine as someone who has trained for 10+ years, you can do with that information whatever you want.
I started taking creatine when I was a teen, about 16 yo, despite taking it according the recommended intake and drinking huge amount of water I came to the point where my kidneys were about to fail, I did a blood test and the only concerning parameter was the creatinine level which was much higher than normal so it's pretty obvious what caused the problem. Some time after I have stopped taking it my kidneys fully recovered. I have to mention that my kidneys regardless of creatine use are completely healthy.
Personally I don't like supplements, especially I don't like seeing teens at the gym taking creatine after workouts or pre workout between sets because "I feel tired today". I get pretty good results without that, if you do use something that's ok as well, just do your research, understand what exactly you are doing and why, do blood tests to ensure everything is fine.
If you are underage just don't do it, just eat well, train hard, train wisely and maintain healthy lifestyle, much better than any supplement out there.
Creatine has been proven to be safe in multiple studies. If you had an adverse reaction, then you might just have had a genetic kidney issue to start, and the creatine just flushed that out.
Also what's so bad about pre-workout it's just caffine and b vitamins. I think a donut is probably worse for you than pre-workout.
Hi Talon. Was wondering if you would talk about rosehip at some point. Or maybe it is a part of one of your tierlists? Have a nice day, awesome video
I started taking creatine last year and just started with about 3g per day (it came with a 5g scoop and I measured it the first few days but I basically eyeball it to 'not quite a scoop' now).
For the first two weeks I figured it was just another useless money waster supplement .At week three I started to notice I could either lift a bit heavier or do a few more reps during my sessions and thought maybe it was working but could be just good sleep or whatever. Week 4 the effect was much stronger and I was sold. By week 5 I realized I had to rethink my entire workout plan because I was starting get joint pain again. That's about where the effect peaked.
It was nothing short of magic for me. I don't know if I'm just a hyber responder or if I was massively deficient in the first place but I've never had a supplement work so well and so consistently before.
Most things I use you can't even tell if it's working or not but this was one thing that was VERY obvious.
Creatine should actually work faster then a month , it works within 3 days for me right away but I e taking it on and off since 1992 .
What is the deal with creatine non-responders? Is there something biologically different about them? How would one go about making sure they respond to creatine other than trial and error (if there even is a way)?
More likely they just get more from their diet or their body may produce sufficient amounts that taking extra isn't noticeable.
I read this in Jerry Seinfeld's voice.
Perfect video, most people should know about this
Been taking it now for a couple of weeks. Bone density test showed some bone loss so I'm adding weight training to my routine. Hoping the creatine helps. Thanks for video.
How could you nail the timing of this video so perfectly 😂😂
Please if you could make a video on the optimal diet. One that is best for health, with foods available to most people. While explaining its best attributes and how it contributes to good health.
I wasn’t aware that plants don’t provide creatine. I started taking about 3 grams of creatine daily about 9 months ago and it definitely makes a difference for building muscle. I will up it to 5 now that I’ve stopped eating meat
Thanks for reminding me. I have gotten back into shape recently but completely forgot about the freebie boost from creatine.
That was great! Thanks man
After my doctor recommended vitamin d3 supplementation in the winter, I bought a pill planner and have creatine capsules (I find it much easier than mixing it in water), vit D, a multivitamin, and omega 3. I feel like that covers most bases for a good baseline
Hey, i have been dying to get this question answered: if creatine doesnt make me gain ANY water weight whatsoever, does that mean that i am a non responder and should i continue to take it or save my money?
Love you vids btw.
Great video!!
Just started taking creatine and still in the loading phase, Immaculate vid timing
Can you do caffeine?
I'm one of those guys who got stomach discomfort when initially starting to take creatine, just take lower dose and take it multiple time a day. The discomfort will go away eventually. Also, apparently boiling hot water could degrade creatine.
Awesome video!
I have a question i've been looking for an answer for for YEARS:
You didn't touch on the common myth that Creatine can cause hair loss when supplemented for a long time! While I am fully aware that this does not CAUSE hair loss, I was curious if there are any records of it worsening PRE-EXISTING hair loss?
I found out I have early MPB (25 years old) so I hopped on meds for that. Is Creatine counter productive there?
He has no answer for you, no studies on hair loss so far. But quite a lot of people swear that it worsen it. Of course it's genetics
Dark Matter is my favorite post workout supplement, full of creatine and protein and tastes delicious
Could you do a video on probiotics and prebiotics?
Creatine industry liked this video. I see no fault here honestly.
I have a question is there a difference methionine and creatine
I took creatine mono in Covid lockdown. I was physically not active and my diet was lacking immensely. The creatinine gave me severe inflammation in the colon. I had to stop after 2 or 3 days. I could imagine it didn’t cause it these issues but might have put more load on already existing issues / wounds / inflammation.
I personally suggest you get everything else on fleek, nutrition, physical activity, consistency before trying out creatine.
PS: maybe I made a mistake with not mixing the powder into the water or something
How about different types of tea's ranked?
Is is true that Creatine supplementation can make it harder for your body to naturally produce it on its own?
Possibly, but i think that creatine supplementation is many times more than what the body create on its own
Creatine supplementation isn’t like supplementing exogenous hormones. I don’t know where you read that falsehood.
Hey Talon! I love your videos and always watch them, you are one of few creators I feel like are unbiased and can be trusted.
Which is why I have a question.
I have tried taking creatine in the past and it has always made me feel horrible almost to the point of depression. I would feel like when I would sleep I would wake up with a head ache and was always very irritable and even developed a bit of anger issues.
I have always heard of the befetis and tried to tough it out, drank plenty of water and never really understood why.
I tried it 3 times for like 3 months each and even lowered the doses to a small teaspoon to still feel the same.
I have taken it off the list but I am very interested to know if I am the only one and if you might know the reason.
Either way, thanks for always making incredible stuff.
Eat food, not isolated compound.
Regarding the recommended dose: a blanket statement/prescription of requirement will only fit the average person doing typical activity. In the case of higher lean mass or a more active lifestyle the 2g supplemental recommendation may be less than adequate. Additionally polymorphisms in your genetics (ie MTHFR) may cause your body to have issues with methylation and reduce the volume you synthetize from your diet, so supplementing with creatine can reduce the overall burden of methylation. Given all the knock-on effects beyond lean mass it may be worth supplementing for the general population.
HE DID IT. GOD BLESS TALON FITNESS!!!!!
Also never forget to listen to your body whenever I take creatine i get dehydrated very fast and my heart rate rises so I need to drink enough and I usually take less then the recomended dosis but this is mostly because i suffered from underweight for most of my entire life (sorry for spelling mistakes english is not my first language)
So can you take creatine everyday no problems?
Would love to see a ranking of different teas
Great video
I've been lifting weights for a year and started on creatine right away to maximize my efforts and I'm sure it's added a small result to my overall gains but it's cheap and easy to take. It's really sweet though that in addition to the muscle stuff you also get some benefits to memory and helping with Alzheimer's and if that runs in your family genetically it's probably fucking worth it to have another year or two of lucidity or whatever small benefits it might provide. Don't need the loading phase, the companies are trying to get people to buy more upfront since most people quit fitness stuff after a few months and $20 small container will last you 2 months. Seems like a no brainer
Creatine is found in meat only, but how come it seems all of the Creatine supplements are vegan sourced? I am taking ceatine supplement and eat meat but can't tell if its helping or not. I still have to pee a lot.
It's precursor salts are readily available. U just mix those two and creatine is formed. It's vegan sourced prolly coz one of the salt is made from leftover coconut products and others precursor would be lime(calcium oxide)
I’ve been wanting to use creatine, but I’ve heard it causes dehydration and balding. Is any of that true or just rumors?
Dehydration yes because it redistributes water in the body. If you supplement it you should add 2-3 glasses to your total daily water consumption
It doesnt affect balding period
Awesome. Thank you.
Please don’t buy creatine hydrochloride. It’s a pretty strong acid and tastes extremely sour in the quantities you would want to eat, compared to monohydrate which is virtually flavorless. Imagine adding an entire lemon to your protein shake, that’s what it would taste like.
There’s pill form which has no taste, also hydro creatine doesn’t retain water like mono, which builds more solid cut muscle instead of bloated muscle like mono
Awesome video as usual Talon! Do you have any videos on honey? If not, id love to watch a video on honey from you.
Never really heard of Creatine before, so thanks for talking about it. Love that you're also covering nutrients most are not talking about in that sense
Absolutely loved the video, thank you! Could we get your take on fish oil? Pretty plz ❤️
do creatine cause hair loss ( increase it ) or is it a myth ?
myth
Why would it?
@@vexingbrat8605It is shown to increase DHT which has been linked in some cases to hair thinning. There has never been a study to actually show a link between creatine and hair loss though and it's been studied for a REALLY long time.
Increases
I think it can increase DHT which can accelerate hair loss in predisposed people. I have mild pattern baldness and was hesitant on creatine for a while but got over it and haven't noticed further hairfall since starting
Watching this while drinking my creatine gotta be the best feeling there is
dude, you are so right
What about the rumored balding effects?
Debunked
@1x5x7 Can you please share some data? I took Creatine while getting bald and I fear it accelerated it.
Just want to make sure it's safe to consume without effecting DHT levels 🙏
@@yardenl1998 Debunked due to the initial study with 8 experimentees being rated insufficient. There is also one from 2009 with 20 random teenagers (without checking medical or genetic conditions) taking creatine 5x the recommended dosage for 3-6 weeks (which is WAY too short for a study). Every single news article regarding that matter uses these studies as reference, but there is still a lot more data missing to accurately say something.
I started balding and also take creatine for over 2 1/2 years now. It slowly accelerated too but it's most likely linked to an increased amount of testosterone due to intensive workouts and better diet.
Creatine intake correlates indirectly, but does not cause baldness itself. DHT levels are tremendously affected by only testosterone and genetics, but also by dehydration, which might come into play when taking creatine. Stay hydrated champ!
@@yardenl1998 I wrote a huge reply which UA-cam deleted......
I will summarize it a lot shorter:
There was an initial study with 8 men, and another in 2009 with 20 teenagers taking 5x the recommended dosage over the span of 3-6 weeks. Both the number of experimentees and study duration are way too low to accurately measure the data. Also, the teenagers' medical nor genetic conditions have been checked beforehand. Every news article you find regarding baldness is based on that insufficient study.
My personal experience is that not Creatine, but intense workouts and better diet have increased baldness, due to the increase of testosterone; both testosterone and genetics are the main factors of male balding, secondary to that is dehydration. Creatine itself indirectly correlates, but does not cause an increase of DHT levels.
Hope this comment will stay. Be safe.
@@1x5x7 could you expand on the dehydration part, thanks?
Thank you for the video
No one seems to point out the best way to take creatine. Is it best to mix with only water? is it better to include a simple carb and salt to increase absorbtion? does anyone know?
you mentioned that creatine can lower blood pressure levels, which I have heard anecdotally that in some people it can increase the blood pressure which could be due to creatines affect of increased water retention. On my bottle of creatine it also says to not take if you have high blood pressure. So i am a bit confused about it. I have tried it and I "think" i saw a rise in my BP levels before taking it and after taking it for a couple of weeks, but that could have easily been due to my anxiety around getting my BP taken which can cause a false positive as stress raises BP. So I siked myself out and stopped taking it, but I have heard so much about its positive benefits so im on the fence again.
Should one load with creatine, since the natural amount found in fouds is so low? Seems like benefits can be gained with small doses from the get go?!
Can you do aminoacids like L-Argenine?
❤️
I’d like to see a video on Vitamin K (K1 & K2)
5:41 there's a recommended bodyweight ratio for creatine intake during loading phase
Is there a recommended bodyweight ratio for maintenance phase? The usual 3-5g always felt a little too arbitrary
Loading phase have been debunked... Just take 5gr for health, and can go till 10gr for brain
As a Track Sprinter, are there negative effects of taking creatine for sports performance
Do it cause hair loss ?
What's your opinion on stuff like AG-1. I get an ad a day for the stuff and almost bought it, but I have a tingling feeling it's BS.
I heard that the supplement doesn't work for everyone, can you explain a little about that?
Unflavored creatine can make a glass of tap water taste like fancy filtered spring water.
@Talon_Fitness Could you do a video on choline, or other nutrients that are good for brain health??
I just learned so much about creatine, damn
I heard that you have to drink A LOT of water while taking creatine. About a gallon a day. Is that true?
guido shoutout 🗣
thank you for making this, you're the goat
What are your thoughts on Bryan Johnson and the diet he promotes?
Thanks for the review! Is it okay if I dissolve creatine monohydrate in hot drinks like tea or coffee? Because it doesnt dissolve completely in room temperature water and stays crunchy that way
@@leichtsinnig3256 I just throw a scoop in my mouth and swish around water until it dissolves. I can't speak for specifics but generally you should avoid hot water with supplements, or they may degrade.
The GOAT
Iodine is next?
Can you talk about "Human Growth Hormone"? Its legal to buy but not use on humans.
Literally just bought creatine
How do you find out that you are a non responder? And what about sleep/stomatch issues?
So if I understood it right, you would recommend creatine even for people who are not active gym-goers?
If you give us some more information about Trimethylglycine (TMG) or Betaine, it would be great. Thanks