How to Properly Use Creatine
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- เผยแพร่เมื่อ 4 ส.ค. 2024
- In this QUAH Sal, Adam, & Justin answer the question “How much creatine should I consume and when?"
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Video - • 1511: How to Properly ...
“How to Properly Use Creatine“
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Been taking creatine before and after the workout. Seeing great results with pump and strength
Why would the timing affect pump and strength though. The creatine you take today isn't available for your muscles until tomorrow at the earliest.
@@undeniablereality9904 but what about the creatine I took yesterday?
@@murderfacewartooth answer is obvious, no?
why people make this so complicated, take everything in one go whenever that works before or after
First time hearing about this “red light” now to do my research .. thanks 🙏
Thank you for the helpful advice, like always!
I take 2 grams creatine with some eaa;s before my morning cardio and 3 grams creatine before my strength training workout. It seems to be working for me. I will try what you said about taking it post strength training and see what happens. Thank you for all the amazing content you provide.
Every time i take a break from creatine i don't seem to get that noticeable drop but every time i get back to it i get solid boost.
Thats probably placebo for the most part. But also when you are off creatine, your gains don't magically all go away. Just a little water in your muscle. A muscle is made of lik 78% water, so thats why some might feel a little weaker where others see barely any change.
Jheeez ISSA BIG MON TING 🚫🧢💪💪💯
What is the difference between creatine and kre alkalyn??? which one should I take
Omg I love you guys!!
I’ve been vegan since November and just started on creatine in January, love it
Life update?
Update?
Vegan lol
Kill an elk and eat it and you’ll love it even more
Vegan. Eat some bugs bro
Sal is on the test for sure
Through process of elimination, I found out that creatine was directly responsible for my muscle gain.
I was predominantly vegan and ate fish 3 times a week. Stuck at 72 to 75 kgs. Soon as I started eating creatine with no substantial change to my workout routine, I gained muscle mass to 80 kgs.
@Nickolas Suarez was thinking of doing that but I'm scared it will lead to fat being developed around my organs.
@@Charlie100 you won’t get fat around your organs by eating meat. Neither will your LdL raise. Carbs and sugar are responsible for that.
@@Charlie100 visceral fat won't come from taking g creatine, it comes from unhealthy eating and lifestyle habits (fried chicken instead of grilled/baked chicken etc)
I've about a recent creatine monohydrate that says in the directions to mix with cold water... is the cold water bad or is warm water better to mix and dissolve the creatine for maximum absorption??
How about taking creatine during your work out?
Thoughts on adding 5g and adding to a 2l water bottle to drink throughout the day? (10am-6pm - ish)
Thank you
Can you go over this “red light therapy”? Like how to get it?
What if you fast 2 days a week?
Also in your video when you discuss the volume vs shortreps and how volume gives you an overall pump look but deflates quicklu..
whereas heavy 5x5 gifts you granite look for longer..
Can you not achieve this by doing volume or lower weights.. eg home gym ..
As volume is easier at home.. wih gyms being closed
I’ve had the best results and best digestion taking 5 g creatine INTRAworkout, with EAAs and BCD. Works great.
I gots like 55lb of fat on me weighing in at 235 lbs ! I use 2 scoops so 6.8 just to be on the safe side. Big up the Keto diet whilst I’m here the best food/lifestyle choice I’ve chose
I lost weight very quickly on keto, but gained it back almost as quickly. It's really hard to adjust to eating calorie dense carbs again. Try to stick to a plan when you reach your goal to transition out of keto
I’ve been splitting up about 3 grams in the morning and 2 grams post workout and seeing some decent results so far after a few weeks
I'm having Kevin Levrone's ANABOLIC Creatine Monohydrate. I hope there's no issue with this version on a long term basis consuming it daily?
I've heard that creatine also affects something like myostatin inhibition so I started spliting the doses to 3-4grs 3 times a day usually when waking up during workout or after and before sleep, don't know if that's any better
Please discuss beet powder and nitric oxide and collagen protein. I'm seeing alot of these products and don't know if their worth it. Thanks!!!
For Collagene, read this www.ais.gov.au/__data/assets/pdf_file/0009/999954/36194_Sport-supplement-fact-sheets-Collagen-v3.pdf
I take 2 hours before my workout each day. Creatine pre-workout helps to saturate your muscles creatine stores before you begin exercise. 3g/d creatine has been shown to increase physical performance during short-term, high intensity exercise.
Love the Milton Friedman shirt 👍
If I just add a little to my normal, elevated protein diet, is it still beneficial, or is there a minimum beneficial amount? So for example, if I take 1g a day in addition to my normal diet, can that have any benefit?
Hi, I love your content. I'm 32 6'5 374lbs how much creatine should I consume I just started working out getting prepared for the police academy in fall 2023, please let me know !
So do you get smaller when you stop taking creatine? I want to use to to bulk up a bit but want to stop using it eventually.
Yes you will get a bit smaller when you stop using it because you will lose the water that creatine caused you to gain in your muscle in the first place, which can be up to 1/2 stone. Only then will you find out what gains you've REALLY made. At the end of the day, creatine doesn't add muscle gain, but rather it helps you train harder, i.e. the surplus gains are from training harder, i.e. getting a couple more reps out after you would have failed, not from the creatine itself. The extra pump from the surplus water in the muscle from taking creatine is good for LOOKING the business on the way to BEING the business, i.e. it gives you a much welcome pump in the beginning when you're not as muscular as you would like to be, i.e. it gives the impression that your muscles are bigger than they actually are, but when you stop using it, you WILL lose that added pump, although because it enabled you to train harder, you should be left with more lean muscle mass than before. Hope this helps mate 😉
Whats best one on market anyone?
10-20g before intense workout with some salt and fast carbs(50g) can add calcium citrate if you want and caffein if you like 200mg
that is the best preworkout you can get
Sounds like a heart attack
@@rickybobby9840 why do you say that? The high dose of creatine?
Lmaooo. Wow
Is the dosage the same for hcl?
What do you say about creating malate, guys? Thanks for content
I've been using it for three years, however it's a fact it increases DHT production, which can induce hairloss. With that being said, I've been off it for a week, no loss in strength and no noticeable changes in muscle size, just less water volume within the muscle, which actually makes the muscle more dense in appearance now. I also came to the conclusion I don't want to be dependent on a supplement. Food is the best supplement, vitamins, vitamin D supplementation of 7,000 UI and 25MG Zinc.
that's dumb. dependent on a supplement? It's natural, your body just can't absorb optimal amounts from food if you're dieting or dont eat meat
@@DJM3KS Well if you're eating optimal amounts of meat, eggs and fish, protein from animal sources, Creatine supplementation isn't going to make a dramatic impact. You'll gain a few pounds of intramuscular volume within the muscle and a few added reps to your lift. The best part about Creatine is the cognitive benefits, not the muscle and strength benefits. Before synthetic Creatine was created, people were still jacked and strong. With that being said, it's not stupid and only necessary and crucial if you don't eat animal products.
@@lastofadyingbreed2304 That is true, but there are also proven studies of the ill effects of consuming too much red meat and links to cancer. If we're focusing on a wholistic health approach, I don't think this is the way. But thats another conversation
@@DJM3KS I agree, I don't think we should be eating red meat everyday, a few times a week at most and organic. Eggs on the other hand can be consumed daily.
You wrong , dht increases but dht increase aint the only thing that causes hairloss, hairloss is a complex matter .... having high test levels actually increases dht levels so it dont mean that much
How much cholesterol can you take in if you work out 5 times a week weighted fitness? Because i eat 4, 5 eggs a day and thats like 700 to 900 mg a day. I also do sometimes 2 eggs with egg yellow and 3 egg white combined, which is better?
Does it matter if it’s HCL or mono? Still 5g?
Should the dosage be more if your on a low carb diet or fasting?
Its said carbohydrates help retain the creatine in system.
I like fasting and am not big on carbs,please help....
Just do the 5gs
Where do you go to get red light therapy?
I used creatine and my legs got HUGE. I dig the Milton Friedman tee btw. 😎
Just started working out after a year because of a knee injury. Tried creatine now for a month and a half. I can tell you, for sure, you can tell there is a big difference in performance and pump after the workouts. Highly recommend.
Where do you get your t shirts?
Shout out to the GOAT. Milton Friedman 🔥
I read that UNLESS the creatine you purchase is a German made creatine with a creapure label, that all other creatines are made in china leaving possible toxicities, any feedback or opinions are greatly appreciated. Thanks
🔥🔥🔥🔥
I love the milton friedman shirt, the GOAT
What's red light
Are there solutions to prevent creatine causing hair loss in sensitive mpb prone men ? Or must it be stopped ?
creatine will not cause hair loss.
theres mixed opinions on it. ive taken it before and felt amazing, probably best i ever looked. However, i have terrible MPB genetics in my family so i stopped. I won’t be taking it until the norwood reaper takes all my hair away. I think it’s just better to be safe than sorry.
4x5g per day first week, loading phase.
After that 3g per day, after training with your protein shake and thats it.
you can take creatine at any time, the body absorbs it and applies when needed. This is the same discussion how much protein per meal.. it does not matter. The amount is relevant across many hours across, so it's about how much protein roughly per day, the same applies to creatine.
Underrated comment. When does not matter. Consistently every day matters.
This question goes to anyone who can help me. I weigh 300 lbs im 6’1 31 years old. Been lifting weights for 2 months. Should i get on creatine?
You can if you want to. It's just a supplement don't over think it
Is creatine worth taking if I can not take it regularly? Or is it the same as just not taking it, if I have a few days of not taking it in between? So basically what I am asking is does it have any positive effect if I just take it every once in a while?
Sure it's probably better than nothing, but why not just make an effort to take it consistently?
@@MindPumpShow I just have a sleeping disorder that messes with my circadian rhythm and many different things to keep up with all the time, so its not always possible to think of everything and not forget something. But I try my best, thanks for the info!
I been taking 5grams post workout for a very long time now but has anyone tried the 4-600mg of cholesterol he mentioned? And if so what are you using and how are the results? Very curious in this
I drink raw eggs for good cholesterol. It is the way. Crack a few in the blender with a protein shake. Every Golden age bodybuilder did this with 6-12 eggs.
@@michaelhemmer4897 thank you I will definitely be trying, is there a certain time frame window you should shoot for post workout or just the first thing you eat/drink after the workout ?
@@timbodragon9379 not particularly. The texture of eggs is pretty bad alone but essentially tasteless when mixed in with a protein shake. My go to is 6 eggs, scoop of protein powder, cup of milk, cinnamon, and either a banana or 1/2 cup of blueberries. I pretty much make it when i get home from the gym or after I shower. Occasionally as a breakfast replacement.
Late but I’ve been doing this for a while and a nice little hack to this instead of eating 6 eggs everytime buy egg yolk powder and throw in 2 3 tablespoons in your protein and boom 🦍
@@michaelhemmer4897 3-4 boiled eggs/yolks have enough cholesterol for a day. Bodybuilders did this mainly for protein.
Is there really a difference between 3.5 and 5 grams?
I snort my creatine and really feel that buzz pre workout
I dry scoop my cocaine before a workout and it really helps.
Me too
@@Roger-wf8sj you forgot the hashtag, you misogynist! #metoo
Try injecting it for even better results
So post workout- would i add the creatine to my protein shake?
Yes I did that it works
You can add it to anything
Is any brand good? Or should I stay away from certain ones?
Just buy any basic creatine monohydrate. No need to buy any other supposedly fancier shit. This form is the most studied and available everywhere.
@@Gengh13 thanks man, I actually ended up getting Dymatize micro mono hydrate, what do you think about that one?
@@nitetoad I don't know that one specifically, but it should be fine.
@@Gengh13 cool thanks man!
What’s creatine taste like? How do people take it? Any good brands?
Tastes slightly bitter but I find it a non-issue. I mix it with a bit of water, swirl it, and send it down. Then I just chase it with another few sips of water. I used to take it with orange juice and obviously it tasted better
Great Milton Friedman shirt
His body is fit and so is his brain
I take 5 grams per day, everyday. Usually in my yogurt in the morning...hmmm might start taking it post-workout though.
Have you found any clear evidence that post-workout is better though? So far I've been finding mixed results in the scientific literature.
I take it post workout. The body absorbs nutrients well after a workout. I would probably do morning on non workout does.
@@FirstnameLastname-qb2bg I'm about to start taking it and was originally gonna do mornings. But I was wondering if there was clear evidence that taking it post-workout is more effective. What I've found is pretty mixed so far.
12 grams a day!
@@undeniablereality9904 post workout youve depleted your muscle then your body is more better at receiving in nutrients or buy a whey protein that has creatine so you have both protein and creatine post workout
Is there a specific brand of creatine monohydrate that you guys recommend?
Creapure
i would go for optimum nutrition because it’s the most popular and it’s cheap
Ounces and pounds. How many thimbles of creatine is 5g?
I love Sal’s Milton Friedman shirt! 👍👍👍
Creatine is the best natural supplement
Nope. Vitamin D of no more than 10, 000 UI and no more than 30MG zinc.
If I take creatine my strength goes up but my low back gets a crazy pump and tight even just walking or doing dishes
Is there a difference in creatine products?
no, just use monohydrate and you're fine
Yes, use creatine hcl...no side effects
I started taking creatine 4 days ago and i notice i have less sleep at night
What about food grade potassium nitrate powder for NO benefits?
what if im 55 kg? is 5g too much?
I eat eggs post workout with creatine
LOL@ "Dat Dere Cell-Tech".
What if you miss a day or 2 when your starting and your 10 days in, do you start the count over?
Do u take it on rest days too?
Yes
So I need to find a solar system with a red sun, plus take my creatine to become stronger..... Gotcha
Don't forget your egg yolk!
And Red meat 🥩
Just put a red filter on your photos. You’ll be super jacked for insta.
I took creatine before, works great but i gained 10 pounds,
Brand or type recommendation?
ON (optimal nutrition) micronized
Any as long as it's creatine monohydrate
What can vegans do for post workout cholesterol ?
Nothing. It's purely an animal product.
Not do this program. It's not for you and the other ground eaters.
one 5g dose each day, everyday with your most insulinogenic meal and/or most insulin sensitizing supplements.
Given the price of it, I don't think loading it personally worth it.
But if you're gonna do that...
four 5g doses spread throughout the day, for five consecutive days, preferably with food/supps that will get your insulin flowing.
Rothbard t-shirt?
How about 3g in the morning and then 3g post workout ? I'm hella late but if someone could tell me if that's good or not, I would be appreciated
8 yolks is way more than 600 mg of cholesterol tho, isn’t it??
I take it intra-workout
I don't eat red meat. I know it's healthy though. But I just like chicken cuz I can't afford grass fed beef rn and I feel bad eating factory beef.
Chicken is amazing lean protein that I eat pretty much everyday lol. I’m not a big steak eater either.
By red light do they mean infrared light?
Actually both can be beneficial apparently.
I take 3 grams a day and add to that another 3 grams post workout on the days I exercise.
But should i take it 5 days a week for the rest of my life or cycle on and off?
How much pizza should I eat?
A lot
3-5 grams per day
5-7 slices a day
can women take creatine?
Definitely! They stressed how women should also take it in another episode
During convin,creatine price have got up tremendously, ridiculous price
Last time I took creatine I had a slight stabbing pain in my lower abdomen?
Only happens if you have too much at once
@@eoinclarke9165 I didn’t even take a full scoop at a time. The max I took was half a scoop.
Dehydration and creatine causes muscle cramps
Unfortunately creatine causes cramping for me. I know proponents say it doesn't but I have tried at least 20 times over the decades to take creatine but when you cramp all over your body every single time it's impossible to continue. It sucks because it definitely increases my strength and power.
Increase you water intake.
Drink a lot of water and you should be fine. Try adding magnesium too for better results.
You're not drinking enough water, for me it did the opposite, it helped with cramps.
Like they said, I don’t think you’re drinking enough water.
You think I wouldn't have thought of that? I've had my electrolytes checked. This has happened consistently over decades. I've been an athlete my whole life.
Milton Friedman on the shirt this guys body isn’t just fit his mind is too
Libertarianism is a permanent adolescent stage. So not really
Anyone take creatine with beta and bcaa
I used to take creatine and it just made me piss more so I ended up stop taking it. Anyone else had similar experience?
Yep same here haha and it also caused havoc on my digestive system so i had to stop :/ but geez did it make a difference in my strength and size. Was about 5kgs heavier on it. All water weight though
Of course he has a Milton Friedman shirt
I take 5 grams in the morning and 5 grams post workout.
Red light therapy doesn’t do jack!!
I take 50 grams pre and 50 gram post
Total of 100 gram
There is no way in hell you take 100 grams of creatine a day
@@gavinblaze lmao
So it doesn’t cause hair loss in any way...?
With poor genetics
Yes it doez
cray-uh-teen ??
It always makes me shit my pants
all these guys who sell creatine say its amazing. Go figure!?