The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect?
What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth.
But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that!
The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play.
It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day.
Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase.
That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive.
Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video!
All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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Hope this helps clear up any confusion you may have had about taking creatine! What other supplements would you like me to cover? Comment below! And for those interested, you can check out the full written article here: builtwithscience.com/build-muscle-faster-creatine/
beta-alanine 👍
There are also neurologic benefits on consuming creatine. You could mention them in a next video.
Hello, after heavy pull-ups, my biceps shifted a little down, it looks like an injury to the long biceps tendon, please tell me how you can cure this and return the biceps to its original position, thanks in advance
Cocaine
Hyaluronic acid, please, and strengthening tendons in general
Step 1) take creatine everyday step 2) workout, eat, drink, and sleep
anavar give up
And no sex until marriage, right?
Thanks, saved me 10 minutes 👍
Do you have a money tree? 🌳 or a work too?
@@michaelgregory3452 😂😂
Jeremy has always been honest on his informative videos. No BS, no clickbait, just facts.
5.5M views and tbh, he deserves it, good content
I subscribed just to support you on TH-cam because you are so well spoken! It’s so easy to listen to you. Your points are very concise, and I love how you summarize. I’m 77 years old and at the beginning of January I started working out with consistency. Grandma needs some muscle! I did buy creatine because my son gave me a punchcard for nine visits to a CrossFit gym. That has been a bit of a shock to my system! But I’m proud that I’ve been able to do workouts at a 😮modified level.
Awesome! I'm 25 and also for the first time started consistently working out the last few months. How timelines can differ :)
Any update on how effective creatine was ?@@Scrungge
You are both inspiring a 44 year old!
i usually snort it
Does it work?
Haha 😂
No.
Bro wrong powder
😂@@KingGaming-qu3nt
A couple of questions if that's ok:
1. so drinking a cup of coffee a day won't affect creatine's effect, if not taken at the same time, correct?
2. how long shall we take creatine for hypertrophy? Should it be like protein, where it's basically forever? Or is it advisable to stop every 3 months or something like that?
Hands down the most informative and concise creatine video I've ever seen.
Just started taking creatine a week ago. I don’t drink coffee so that won’t be a problem. I’ve stuck to the 5g a day and weigh 150lbs. I like the energy boost from creatine, especially working a physical job.
what brand
Momentous
Does it makes ur face puffy
To get the most from your creation consumption, drink plenty of water. That’s what actually makes it work.
This.
Creatine draws fluids into muscles. Without sufficient hydration, you're going to literally piss away the creatine.
Hi friend, what would be the ideal water consumption when taking creatine?
@@yurizaldivar5023 after you consume your creatine, you should drink 8 ounces of water a couple of minutes after maybe 15 to 20 minutes after then drink water every half an hour afterwards just sip though out the day. Don’t worry about pissing out your creatine Thts why it’s recommended to use the measurement scooping they provide.
@@yurizaldivar5023 it's upto ur body and ur daily consumptions of water .. if u drink around 2L a day then u may increase it to 3L or something near .
Thanks mate just started talking 5g a day not for heavy work outs I'm 51, I take for cycling and light lifting just trying to get my behind of the couch
@texwesany side effects or everything is fine?
@@joebouchahine2583no bad side affects, just a boost to natural production you already have
good job man
@@joebouchahine2583 sorry for only getting back to you know, not a bother at all some days I'm taking 10mg fell fine
@@1972malberto I'm glad you are doing good
planning to take it just 5g for the first 7 days and then other 3 weeks just 3g at day
How was your results if any. ?
you would need to take 5g for more than 7 days to saturate the muscles
@@user-fg1ko4yz1dhe's ded
Taking it as a preworkout is not mandatory simply because it’s not a stimulant nor is it a nitric oxide booster. It’s just smart to take the daily doses on time regularly. Great video. Randomly looked up the trending content for creatine info. 💪🏽
What SO many channels leave out when touting its benign properties is that it is NOT recommended by any credible medical source for anyone with Fatty-Liver disease in particular, and any kidney/liver impairment in general. Some channels I consider border-line deceptive as they tout creatine's benefits, but don't clarify the difference between its natural production and usage versus usage via supplementation - which is NOT a natural aquisition. Another way some channels are border-line deceptive (or just ignorant) is that they cite studies which say taking creatine does not CREATE harm, but do not also add that taking creatine supps if you ALREADY have liver-disease is not reccomended. The devil is in the details!
Eat 90 pounds of meat a day dummy
After years of hesitation I am finally taking creatine 3g/day. I've been lifting since Dec 2022 with some decent gains.
can I take 5g if I'm 16
@@bledioum2181 ye
@@bledioum2181na
@@bledioum2181 Yeah but train for like half a year before using any supps.
@@bledioum2181no you’re gonna get a heart attack and die is you take too much be careful
Drink Water , Hydration , Drink Water, Hydration, Drink Water, Hydration
Great video, but I wish he addressed if there's a benefit in cycling creatine. I've read 4 weeks on, 1 week off… But it didn't have any sources to back it up🤔
@JeremyEthier Can I drink coffee in the morning and take creatine at night after my workout? Also can I take whey protein shake and creatine at the same time?
Its been scientifically proven by numerous firms that caffeine doesn’t cancel it out
Just dont drink alcohol as it can lead to liver dysfunctional
I tried creatine, took it for a month, didn´t get any effects from it. But i´m also a heavy coffee drinker, 4-5 cups per day. It never occurred to me that it could actually be why. Creatine binds water, while coffee is a diuretic. Makes sense that they would cancel each other out. Maybe i´ll try creatine again, but reduce the coffee this time.
All just speculative babbling about caffeine. You are going to piss or poop most of your creatine out anyway.
1/4 are non responders to creatine
You weren't working enough
Because of this pathway versus that pathway and therefore that, is not how biology actually works. Just because a pathway was found and more chemicals in the pathway are eaten, does not prove this boosts the pathway. The chemicals have to get through the gut into the bloodstream, then to the cells, and to the right pathway chemicals. That is a lot of what if's. I don't get bloated from creatine, it does not make me gain weight, and so caffeine as a diuretic does not likely inhibit creatine doing anything. Water in cells is not water in the blood is a problem for starters. It is where the water is that matters. It is not just dumbo water here, water there, blah, they cancel because some shallow thinker says so.
I noticed protein supplement powder in my coffee with soy milk makes me less hungry and drink just those two instead of coffee all day. Morning drink with 5g creatine, and several other amino acid supplements claimed to do something useful. Worth a try.
Thank you for citing your sources
What amount of creatine we should take I am going to buy it
Why 20 and not 12 grams for loading? Since the brands recommend 5 and 20 (mantainance/loading), you say 3 and 20...hope the question makes sense
Has shown loading phase is only a myth you dont need to load ... loading is only a marketing strategy for u to run out faster to buy more... all you need 5g of creatine = 1 scoop only take everyday including rest days 120 Oz of water throughout the day... mix with your protein shake, sports drink after workout recommended
Thank you so much for this video. This was really informative and I feel way more comfortable with trying this out.
great vid, i take creatine before a workout it gives me more strength for lifting, i tried taking it after a workout instead but noticed lack of strength during workout, so i now take it before.
You’re supposed to take it 20-30min before workout
Time of day doesnt matter its about keeping saturated, its has no immediate effects
I have one of the most sensitive stomachs out there. I have black coffee in the morning and unflavored creatine hcl afterward and have no stomach issues.
Mixing imperial and international units is just wild
Should we take creatine before or after workout
After
It doesn't matter. As it takes a while for the creatine to be absorbed by the muscles. It's a daily dietary supplement, not a pre or post workout supplement.
I use to drink coffee every morning. What is the time space I should leave between the consumption of coffee and creatine?
Half-life period of caffeine in your body is about six hours so depending on how much caffeine you have been taking in... Some time in the evening should be fine I guess
I think the grapefruit thing is cos grapefruit juice is an cyp450 inhibitor ...so decreases creatine breakdown.
Answered all the questions I had in one video with scientific research. Literally, this is why Jeremy is the goat.
I've been working out almost a year now. Through my year I've seen impressive results only extreme will power and a healty lifestyle. But I want more gains, because I can't stop the grind.
That's why I bought my first bag of Creatin Monohydrate (5000 mg). I'm really excited and I just wanna thank you for all the tips from this video.
Lift safe, gym brazz.
any updates a month later?
im looking to buy the bad ass anabolic creatine too
@@str7637same but idk if I should take it
@@TroubleisHeredude I’m thinking about it but idk
@@str7637 Long story short, I started taking my Creatine Monohydrate on a daily basis for whole week: Loading fase 5 g × 4 times = 20 g / a day).
But then I got sick and couldn't gym for like 2weeks. After that I kept taking 5 g / a day after my first week, but then I just stopped. Probably because I didn't feel like It would do something, since I couldn't go to the gym anyways.
@@leoastner888did you take it all in once or divert it into different times of the day? in the video he said to avoid stomach discomfort and all that other stuff, take 1 at 9am, 1 at 12pm, 1 at 3pm, and 1 at 6pm.
Supplements can be a great addition to a muscle-building routine. However, they're not a substitute for a proper diet and exercise.Look for supplements that contain ingredients like creatine, protein, and beta-alanine, which have been shown to aid in muscle growth and recovery.Remember, supplements should complement your training and diet, not replace them entirely:th-cam.com/video/1nonDxjIMPM/w-d-xo.html
When do you suggest to take them? For someone who is slim
i don’t think anyone was saying it’s any kind of replacement
Also pay attention so you're not double-dosing by accident which could be wasting money or even risking going over a upper tolerable limit. It's not fun having your workout interrupted by stomach issues because you took too much of something.
@@zerrodefex i dont think anyone would be capable of double dosing, you have to be mentally challenged for that to happen
alot of these food just contain precursors to those proteins so you would need a shit load… just take supplements safely
Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.
I have been taking creatine for almost 3 years and it is a blessing to my everyday life and workouts. I am never tired. When I am off it for awhile I feel more weaker and tired after doing some activities.
Love that you cite your sources.
That's babe behavior, good work.
I am taking creatine from 1 month I seen changes in my body ❤
how much changes and what about weight lifting strenght ?
Very useful presentation...Kudos
Should I take creatine 5 times a week or daily?
Every day
I’m going to do 10 grams a day for 2 weeks for loading protocol I do not want to risk stomach pain and nausea
hey did this work out for you?
@@brayanrodriguez8112 ff
@@brayanrodriguez8112did you try it?
Can sniffing creating take a faster approach?
Fantastic video.
I’m a coffee lover and it was not clear for me whether it is ok to drink coffee during the day (not together with creatine) or to avoid coffee even during the day
Coffee is metabolized after 4hrs. So no coffee 4hrs before should be fine.
Been using creatine for 2 years and coffee drinker. No problems with performance.This myth has been debunked time ago.
@@aronchassame here. I drink a couple cups coffee everyday and have had no negative results. I wake up in the morning have about 10-12 oz of water with my creatine as soon as I get up. Have a couple cups of coffee and water through the morning with all water through the afternoon. About 50-60 oz of water daily. Because I workout in the evening I sometimes have a cup of coffee before a workout to wake my body up.
@@aronchas It varies from person to person
Could you guys tell me wich brand is better?
Leo Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking everyine tell you leo pilieci
Hostile brand has really clean supplements in my opinion
and what are some reccomendations on what creatine to take
The whey protein I bought contains 3g of creatine, should I take 5g of creatine in addition or should I adjust it by flowing 2-3g?
I think 5g per day is the safest dose for creatine
I would just keep doing what your doing because anything extra even by a few G's will just either get pissed out or stored. It is not much a difference unless you are taking like 4 or 5 protein shakes a day then I would stay off creatine as you get it from that and other food sources like chicken and meats.
Whats the best time to take it?
Before work out or after working?
Does it works even if u only take home work out? Gym 2-3x a week?
take it every day!!
I did this and yeah it worked I gained strength and muscle growth for 4 months now and gained weight from 77kg to 100kg within those 4 months no side effects, brain working effectively max lift slowly improved and yeah staying hydrated
hello bro, i m happy for them gainz keep up the good work, i just bought the cell tech creatine can you tell me when i should take it before or after workout and also the dosage thanks!
@@user-ru1gh3br3n bro its based on your body and preferences.For me it’s 5 grams after workouts and sometimes early in the morning when I wake up to cater for the rest of the day and it worked for me.Just be consistent and have that mind muscle connection while training with technique and form strength will follow. Thank you
When to take creatine? Before or after workout???
@@zainahmed7485 I usually do it after work outs feels good and stay hydrated for the next workout in the next day
Does "Taking creatine and caffeine separately" mean to leave some time in between them (if so, how much)? Or does it mean that if you take caffeine from pre-workouts or from coffee you can not take creatine at all? 🤔
Thanks so much for covering this. I’m new to working out, skinny fat, and looking for ways to safely maximize my gains. These resources are a Godsend!
get that work done
I have a question which one do you use? If you don't mind me asking
Why protein
Whey protein
Can you use creatine and whey protein during fat loss process ??
rubesh Never try to rush things or this[ th-cam.com/video/1nonDxjIMPM/w-d-xo.html ] could be the outcome.
Of course. It helped me to lose weight.
Should I do cycles with creatine or no? And if so is it like 1 month on, 1 month off kind of thing?
I’ve been taking preworkouts that had creatine already in it. I didn’t understand why I felt nauseous the more I drank it during my workouts. That study makes sense 🤔
How did you deal with this ?
@@cuddyholder8685 I bought a pre-workout with no creatine in it and I’m taking creatine separately
I think the best way is to take them together since you could be taking too much. You should probably take less then adjust to more? I’m not sure but it makes sense (Don’t take my advice, take a doctors or professional!!)
try taking a different form of creatine. a friend of mine gets nauseous from mono-hydrate but since he deviated to a different form he does not get sick anymore
Great video. Simplifies things for newer lifters and is a reference based video. Love it, good stuff dude!
Is it better to take creatine in hot, warm, or cold drinks? It doesn't dissolve in cold drinks, but does that matter? And could fluid that is too hot cause it to break down and become less effective? Thanks.
Just swallow a spoonfull of creatine and then drink water like a real man :D
@@ukaszoczko11 that doesn’t sound like something a true man would do…
@@gustavogo2915 You can always sniff it :D
@@ukaszoczko11 Like a real man!
@davidwelburn7208 it’s best to dissolve it in hot water
Hey, Jeremy, nice video! I'm 6 feel tall and I weight 183 pounds... shoud I take 3g or more? Many people say 5 or even 8... Thanks!
I had seen studies that if taking 20g/day by day three you're already mostly saturated. Also since more than 10g/day tends to cause diarrhea it's likely better to do 10g/day for a week as a loading phase.
That's what I was thinking of. I don't mind doubling the loading phase by cutting the dose in half
2.5 gram makes me have to run to the toilet with really soft stools. I would probably get the total craps at 5g and probably would not make it to the toilet at 10 g.
Don't know why nobody suggests what you mentioned cause that I'm currently doing. You get the best of both worlds in terms of your body adjusting to tolerate it whilst cutting down time with one serving per day before your saturated!
I've been taking creatine for the past week, and the only side effect that I have is nausea for about 30 to 45 minutes after two hours of taking it. So I decided to take it right before going to bed along with a warm chamomile thinking if the nausea takes over I'll be sleeping, but the other night I woke up in middle of the night and I really felt the nausea coming back . I fell asleep almost right away so that took care of the problem. I hope the nausea will go away with time.
Has it gone away?
@@vellity628 Sometimes it does come back, but now I'm trying to force myself to drink more water even now in the winter time when your body does not crave it as much as in the summer time, that seem to work a bit, so the key thing is to drink more water even if your body doesn't ask for it.
@@Amedeus1756 good to know thanks, recently been feeling some discomfort in my loading week, but overall not too bad
I’m pretty sure it’s something to do with drinking water whilst on creating . You need to drink a LOT of water, like 3L a day minimum I think.
@@unclejp7yeah because of water we suddenly drink so much water which we were not used to it😂 I bet it's just because of that
Not sure I you got to 2.3g with your calculation!?
he put the lbs on the screen instead of kilos. i was confused too lol
@@khaledmuhanna9665 oh now i got it.. i was confused too
Editing mistake it seems
I mix my creatine with my coffee in the morning with a teaspoon of honey and I have not had any bad side effects regarding digestion. So far I was taking it with water, but I just wanted to try this and it’s been good so far.
what kind of honey? I'm about to start taking creatine
I am here in Texas and I buy it from a local beekeeper so that’s where I would start wherever you are located at see what honey is in your area.
@@striker2laggy467 I am here in Texas, and I’ll get it from a local bee keeper, so it is from my local area. Maybe that’s where you can start and see if there’s somebody in your area where you can source it from locally.
Take creatine with juice is good for perfomance?
Is it okay to be taking creatine as a 15-year-old (turning 16 in a couple weeks)? Also curious about how much I should be taking. (Which creatine ya'll using right now)
Yuh
I'd personally say you better wait for it. Get used to working out a bit and building the foundation of your strength. Later on you can always take creatine, but right now try to rock it as you are
Is creatine bad for someone trying to lose fat ? Just in regards to the water retention
You gain water weight. Not body fat. It helps lose body fat. The water weight makes your muscles bigger. Make sure to drink plenty of water.
@@dr_no_ok2125 appreciate it thanks. Been wanting to use it but wasn’t sure
@@dr_no_ok2125 so it helps to lose body fat ? I need to gain weight I'm skinny should I take creatine Or not
@@rexter780 yes you should. You gain weight pretty fast, but not body fat, as long as you know how much you should be taking
@@rexter780 creatine can be good for losing or gaining weight whether you lose or gain fully just depends on how you are eating
Should I avoid this if my hairline is fading? My widows peak is looking peaky.
Does this mean I have a sensitivity to dht?
I don't care if I lose my hair, but I wouldn't risk a swollen prostate or anything
I mean wouldnt a visit to a doctor be more useful than the youtube comment section?
Also if that is a risk then you should also consider if it is even worth it to even consider taking creatine in your case
@@coolmetin02i agree with you
This is the best & informative short video I have ever seen on creatine.
I got a 15 dollar can of monohydrate from Walmart and it’s got 90 servings
Make sure that it's of a good brand👍
Please discuss HMB. Which kind is the best to take? Is is a good idea to stack it with something like Creatine? What are benefits? What are non-benefits?
@@mansonfatir1929 I asked for an answer, not a parenting lesson. Maybe I’m not as unintelligent as the people you surround yourself with. A question is a question, not a cry for help dude. Geez
I started taking creatine at the beginning of this week, is it okay that I take it in the morning and have a workout in the evening? Or does that lessen the effect the creatine has on me?
No have it anytime of the day, just get it in to the system. But you’ll need to eat correctly aswell to really see the benefits.
@@jacknicholls5868How much time before each use would you say?
@@jacknicholls5868 alright thanks a lot, and sorry for the late response.
Unique Junction
What if I snorted it? Would that load faster? I mean, it works great for other white powders
I'm dead 💀💀💀💀💀💀💀💀💀
Should you do a break of consumption after some time?
If so for how long?
You don't have to, but I break it after about 2 months and don't take it for a week or two.
That is just what I do but I would recommend doing it every day for at least a month at the start.
but you do you in the end
Can I put it in my water and drink it through my workout ?
Sure, but it won't have any specific effect
Yup but it won't make any difference.
Thanks for such a detailed information. I will ho with 1 week of 5 grm and then cut in to 3 grm
About the coffee thing, so I just shouldn't drink coffee at the same time I take my creatine right? Can I still drink coffee earlier in the day way before the workout and creatine?
Quit drinking creatine
@@ipoop4359 I realized that it makes no difference as long as you don't drink like three cups of coffee or everyday.
Hi I have a couple of questions, 1st do I still take creatine on days I don't workout? 2nd if I do a loading phase how would I know when I reach full saturation? Thanks
You should absolutely take it on days that you don’t workout, remember your body is still recovering and growing on off days…and most people reach saturation at day 7-9 so just assume you have on those days and reduce your intake at that time. There is no real way to tell. Hope this helps!
@@kevindaniels8122 thanks for the response 👍
how much water should u drink daily when using creatine?
commenting to follow the comment need answer aswell
5L
from what ive read today 3-5L of water is recommended.
Not less than 3-5 Litre of Water During Creatine Intake
it depends how much you weigh and how tall you are. There are calculators out there
I want to take caffeine before workout and creatinine after workout is that sustainable ?
Ok what if you're big af already like 240 but want to burn excess fat and build muscle
Lots of cardio i was like 280 down to 220. Did lots of cardio and light weights. Now im doing more weights
Do u use it everyday ? Including off days ?
Yea
Can anybody suggest a good brand of creatine....thnx
Creatine Monohydrate from GNC it is 100 % pure micronized creatine
Well core
Evogen creatine monohydrate micronized
What about electrolytes + creatine?
For me more than 10g/per day was to many in loading protocol - feeling bad, I was sick
How much u weigh
Wish you are feeling better :) How were your results?
@@christianvegito 74kg/180cm, normally i used to ~3g per day ;)
excellent work man, great intro to each subject, great animation, narration and source descriptions.
Should I take creatine on rest days?
Every day
@@jruderwier thank you
Brian! Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking without creatine combine all and all legal brian germain
Question (anyone answer please) I usually drink diet sodas with caffeine, is that ok? Because not a lot of sodas have de caf
love your videos. you’ve taught me so much thank you
get off his dk mate
Man this video was SO Helpful & thorough. Thanks 💪🏾
Learned a lot from this - thanks bro.
Should creatine be taken before workout or after please reply ..!🚩
I have been going to gym since 4.5 months. And doing push pull legs from last 2 months. I loose belly fat as well as gain strength but not getting muscle mass ? I want to get bigger. Should I change my workout to Bro split. I am 26 years old, weight 66 kg. What will you suggest me ?
I’m new to working out but are you by chance focusing on light weight high rep Exercises? I think I watched a video that explained that you can build strength but not mass if you do high reps with low weight. You could also be at too steep of a calories deficit maybe?
@@joshuazatarain7967 Yes I was till now doing high reps with low weight, as well as have to increase my protein intake. Those might be the mistakes I have been doing.
Just eat more! It‘s that easy
@@watchcheck_Germany True. I thought I was eating good. But have to eat more.
How much water do you need to drink a day if you are over loading?
3-4 L / day
Can you take the 20g of the loading phase at once daily and still have it be as effective?
No; you will be constipated. Creatine is a thief. It wants water big time.
yes but depends on some people. i am able to do it as i didnt feel anything bad happen the first day i did it nor the following days. if you do get an upset stomach split it to 2 x 10g if that still upsets the stomach 4 x 5g a day.
@@rrkred3561for how many days i have to take 20g of creatine per day?
@@rrkred3561Did you get any kidney side effects due to loading ?
So do i take creatine with juice together? Is good
what about just taking 10g for like 10 days as a loading phase and then going for 3g? not as harsh/wasteful? as 20g/day and not as slow as 3g a day, or am i missing something? I think i will start to give creatine a try in a few weeks
I’m just going to take 5 grams every day. Get there in about 2-3 weeks and keep going
Yes you missed common sense…
Do what right for you….
Can I take preworkout aswell as creatine? Would I take the preworkout before training and creatine after? Any help would be appreciated!
since preworkouts are loaded in caffeine, it's reccomended to take creatine post work out and take preworkout before going to hit the weights. Creatine and caffeine is not a good combination to be taken at the same time, some of the side effects of it is that you'll have an upset stomach
@@nTnaTionaL Much appreciated
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Just on my 5th day of creatine, loading phase. I just had my 2nd gym session since taking it and I did chest for the night. About 40 minutes but my body has never ached so much before so not sure if this is because of creatine. Only difference I did was shorten breakes between sets
20gm creatine together or 5 gm by 4 times a day?
Which one is good?
@@anuragps4957 i doubt it makes a big difference
hopefully you are drinking an increased amount of water. creatine draws in a lot of water so you need to drink a lot more water to counter act its effects
@@raiden3013exactly how much?
How many times per day? I actually workout morning, midday and noon
Should you take creatine every day or only on workout days?
Every day
There’s only a question that bother me, hope you answer or someone that has knowledge..Can I take creatine straightly like the way i take my whey protein? Or is there a stop phase like after 1 month? 2 months of taking? or year of taking and then stop?and start cleansing time the body to avoid any side effects? Can somebody tell me the right thing to do..
-beginnersask..
U can take creatinine along with whey protein
I’ve had the same question. I don’t do the loading phase thing either. From what I’ve gathered…you don’t have to do the loading phase. You can just take your 3-5g. It just takes a little longer (few weeks) to show results. But now, many people are saying creatine is good for brain activity and again as well. So I’ve seen many people say they take creatine consistently without “phases” or “time off”
My advice…if you’re like me and like fitness. I just take 3g (bout half the scoop) before my hard workout heavy lifting days (legs, arms, upper body). I personally don’t do the loading phase thing. Just 3g before hard lifting days.
Main advice I often hear is make sure you drink a lot of water. My Preworkout (Kinetic Ambrosia) had 3g creatine in it. But I’m thinking of just switching to pure CreatineMonohydrate since it’s cheaper
There's no reason to stop taking it for a few months (except if you literally can't). taking creatine everyday for a long term has no side effects
The reason you take a 2-4 week break from creatine is not because it's unhealthy, but because you body gets used to it and over time the effectiveness goes down. Idk if you watched the same video lol but yes you should take it for like 6-8 weeks then break for 2-4 weeks. Hope this helped.
Personally I’d recommend gradually introducing creatine and not loading bc creatine makes me throw up (even just 5 grams of it) if I haven’t taken it for a while. When I first started taking it, it made me super sick for the first week even though I was only taking about 5 grams a day. I can’t imagine how bad it’d be if I was taking 20g 🥴
Have you tried 3g per day post workout?
I’m taking it for the first time and took 10/15 the first day and about 10 half way into today and feel fine, how does it make you feel??
Interesting, how did you take it? 5g/day was fine for me. Didn't notice any sort of side effect or anything. After about a month I def was bulkier and felt more explosive, but not by a huge amount. Sex with the wife was wild too, but have not researched sexual function effect if any. But I made no other changes to my workout routine which I have been doing for so many years.
@@thembones1895
Did it effect semen viscosity?
@@thalmoragent9344 Hah not sure, would have to ask the wife. Maybe, though I doubt that's directly from creatine. If anything due to the increased T from the more intense workouts from the creatine. So indirectly, maybe.
im 13 years old and itake creatine monohydrate the first week ialready felt the effects iwent from 20push ups to 26push ups
and
10pull ups to 14/17 pull ups depends if my muscles are fully recovered