Oh ffs I haven't seen it yet! I'm sick of people Like you ruining things for me everytime I go on social media. It may be old. But not all of us have the time to sit and binge watch
The best supplement I've used in 30 years, besides coffee. It definitely DOES work, but only if you couple your running with resistance training in the gym.
Einhander49 I’ve been using it on and off since 1993 and it does work if you’re strength training, building muscle mass and aids in faster recovery in high intensity activities such as football, track sprinters, shot put, javelin, powerlifters, bodybuilders, rugby athletes as well as soccer athletes. I’m sure I’ve missed a few. Those most IMPORTANT thing to do while consuming creatine on a daily basis is to stay hydrated! I drink 1 gallon reverse osmosis water per day. Not sure creatine will benefit long distance runners. It’s more for explosive energy. As a runner, I use it during off season strength training and/or summer track season when I am competing.
@@patrickfrost007 RO water is actually bad for your health.i really don't know why you are removing everything from the water unless you are paranoid about your tap water
@@HikingFeral Please explain why RO water is bad for you. I have an open mind, but it would seem to me that if you eat a healthy diet and hydrate with enough clean drinking water, you should be fine. Nutritionally, what is missing from RO water that can't be had in a proper diet?
Socially Distant.. I have heard that RO water (containing no minerals) will flush minerals from your body. A gallon is a substantial amount. I have used RO water for years, but try adding some minerals back to it. I use liquid minerals (Amazon), a few drops (10 or so) per gallon. You can adjust for taste. In a pinch use a little sea salt. For me this vastly improves taste of water to resemble high end bottled water.. Cheers!
I am a former fitness competitor, and I have not taken Creatine at all. I am now a runner, and I am building muscle in the gym. This video really helped me decide if I want to take this supplement. I will stay clear. Thank you.
I definitely use it along with protein supplement. I also take quick carbs supplements after a double (run+gym) session. It would be nice a video on this too.
(coach Elizabeth here) I think I've done one at some point about nutrition recovery components but thanks for the suggestion... its time to update. Stay tuned.
Creatine taken in specific moments increase your performance and recover. Especially in periods of strength training. There are many studies in cycling that demonstrates it.
It’s not complicated. Creatine Monohydrate is one of, if not the, most researched supplement in the world. 3g a day. Time of day does not matter. It also has benefits for older adults for increasing, and maintaining strength and cognitive benefits.
I have been using it religiously because its was in a multisport mixture. To a degree this make sense why I was always cramping during my marathons. I will have to test running without using it. Thanks for the wakeup call.
My experience, the good and bad of Creatine. Like you said, great for strength and Muscle gains. Personally for me I had a problem with it where I would get Compartment Syndrome Symptoms in my lower legs (Like shin splint type pain and major swelling) after even 1km. I gained 2kg body weight within 2 weeks of taking it (5g per day) and strength went up with weights. After discontinuing use for 3 days, I noticed I lost 1KG body weight and the pressure subsided by around 70%, letting me run distances past 1-2km again. For me, I will experiment with using on strength days and in low doses around 1-2g and not every day, certainly not on long run days. Hopefully this helps someone if they are experiencing lower leg swelling with Creatine use.
Holy shit it does, thx for leaving this comment. I have exact the same problem. I did want to get stronger, which I did. However being a heavy guy I gained a lot of weight on top of that. This resulted in me having Compartment Syndrome Symptoms problems as well, which prevented me from running and racing fast.
Could I make a suggestion for future videos of this nature to include links to the studies you looked at for this video? It will just help those who want to research further get to the information quicker. There's a lot of bad information out there on the internet, so one can never be too cautious. Your guy's videos are great by the way😄
(coach Elizabeth here) - I've been meaning to do this - I meticulously plan out the videos and keep a doc with notes and links... future videos will have them. Thanks for the suggestion. I agree 100% that there is more bad info than good out on the internet. Just so you can rest assured that the content I share is quality... I am a scientist first and I will always do my very best to give you the best, most recent, most accurate and least biased info I can. I know how to differentiate the good from the bad research and won't put something out there based on "maybe's". (hence the reason you don't see me doing videos on diets, trendy pills or elixirs). That being said - I want to TEACH not just lecture and hope you'll do your own research as well. Thanks again Chris.
Great info once again!I'm gonna have to agree with the guy who said that unless you're a sprinter or a short distance runner, Creatine has no use for you. It's water retention gonna make you bulk up n put on some unnecessary weight. With that said,if for some reason you decide to take it,if you think you need the 'extra strength',an extra boost,make sure you keep your dosage to a minimum. 'Cause it may not only not help you,but also, it might even set you back!
Very informative and well researched! Thank you. I was considering creatine for my strength building phase before I start my next marathon cycle, but now, not so much!
Another fantastic video and clears up a lot, I’ve always wondered whether it would be useful with a recovery shake but maybe I’ll leave it if it’s not too effective. Also... were they seals in the background in the ocean at the start?!?!
(coach Elizabeth here) - THANKS for the feedback, I always appreciate it. I think for the most part you can leave it out of your recovery shake. Try a protein powder with BCAAs to help with muscle repair.
Excellent video. All the others I've watched are more from a weight training perspective. I've tried creatine monohydrate for a couple of cycles in the last few years, and I've found it absolutely does help with strength training. I'm a cyclist but haven't seen much advantage in that area. With weight training, It seems to help you squeeze out an extra rep or two, and that's how it helps build strength and subsequent muscle mass. But, as you and other commenters mentioned, it did cause me to gain a few extra pounds. Some muscle, some water weight, and some fat (although that might be from too many midnight Cheetos!😅). The other disadvantage is I do believe you can get connective tissue injuries easier, as the muscles (with a creatine enriched blood supply) gain strength and adapt MUCH faster than tendons, etc.. So, for me it's kind of a mixed blessing. I've always loved bikes and weights, but have found they don't necessarily "play well" together. It seems if you focus too hard on the one, the other definitely suffers....
Great video and information. I love to run and I also body build. My question to you is you say to use creatine for strength training so its ok to use for fartleks and hiit training but not for endurance running? I use the HCL version due to the monohydrate makes the body retain water. So should I switch out to the monohydrate for long runs or none at all?
This is my introduction to what creatine can do for me as a 64 yr old vegan runner, I dont want to build muscle as it is heavy and some muscle is non specific to running for, better suited for looking good or other sports, so what I hear is bad for runner racing 5-10k.
Might help sprinters, probably does nothing for distance runners. Probably more helpful for strict vegans. When combined with many runners other favorite “supplements” - caffeine and/ ibuprofen can be more dangerous to kidneys and liver. As in all things moderation is smart, don’t take what your body doesn’t really need.
Elizabeth nailed this one as usual...first off great shirt. I used creatine about 10-12 years ago in the off season when I was doing Ironman training. It really works for strength building. My coach didn't recommend it but I was kind of hoping the muscle build would make me look more buff.....embarrassed to admit that now but really that was the goal. I wouldn't use it again even off season. I love running long distances and the fluid retention isn't worth it....and I no longer care to look buff like an insecure jerk...hahah. The stuff I took was awful to taste....really gross. I had to hold my nose when I drank down the mix.
Well this makes my day! I'm thrilled you find value in the content. My shirt - Oiselle. Its probably my favorite long sleeve one to run in (or travel in or wear to meet friends). All their stuff is 100% quality. No need to be embarrassed about wanting to look strong, we all do to some extent. Hahaha - it really does taste bad, doesn't it? You'll have to give my favorite brand Momentous a try - INPYN50 gets you 50% off your first subscription order. www.livemomentous.com/ Its a top-notch product and the chocolate ArcFire Whey is YUMMY!
I think you have it the wrong way about.. it's usually the running people that are the insecure jerks running about like idiots to make themselves look good on Strava 🤣
I found it enhances running generally, but my legs would get intense cramps at random times when not running. Really painfull. I was also using a lot of coffee and i heard they dont mix so coffee won out.
(coach Elizabeth here) - its the eater retention factor and electrolyte imbalances for sure from the creatine that is causing your cramps. There are other supplements that will enhance your running - I'd say stick to those. Thanks for sharing your experience, Robert.
With creatine HCL I've been able to build my triceps to 220 lbs resistance, quads to 200 and hamstrings to 185. If I stop taking it will I lose my gains? Fast twitch muscle fiber versus slow twitch muscle fiber. Thank you👍
You won't notice much difference. You might fatigue a little easier on high-intensity lifts or intervals and possibly lose a little power in the last few sets/reps/intervals, but it won't be drastic.
I weigh 185 lb and I Marathon train. I just want to be able to maintain that weight as best as I can as well as the strength I have a high metabolism Panic basically lose weight like nothing. Desert happened to be a video on possibly what to take to help maintain? I also do meal prepping as well as eat plenty of healthy good carbs. I feel like the only way to get back what I lost is to just keep eating but my body is not fully sustain that much meeting as I already bring in 3000 calories a day
Good video, from my experience and that of others, the most likely side effects are related to hydration. Just make sure you are drinking enough water and you should be fine.
One would think that if creatine helps with short bursts of energy as stated in the video then it would help sprints, which was also stated in the video. Working sprints in a part of training for running and better training leads to better performance, ergo creatine can be beneficial to runners.
I have an iffy GI system to begin with. I found that whenever I take something with creatine as an ingredient, it tears up my GI system and causes abdominal cramping...even if I drink extra water.
@@joshcontreras8821 good advice. Its gentler on the tummy and its absorbed about 60% better. Creatine HCL works well because adding the hydrochloride group to the creatine molecule lowers the pH of the creatine, making it more acidic. This drastically increases its solubility in fluids. You'll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.
See below - I'm not recommending you take it, but if you do, the HCL is worth a try. A bit pricier though. I have an iffy GI system at times too - do you take a probiotic? L-Glutamine is also beneficial for gut health and something to consider.
Thank you for this video! Fantastic content as always, Coach Elizabeth! I have only used creatine as a post workout mixed with a recovery shake. It seems to help my recovery, of course with the balance of keeping hydrated. Thank you again and Happy Holidays to all at The Run Experience!
(coach Elizabeth here) Happy Holidays to you too Bonnie!! Any fun vacation plans? Creatine does work - you just have to carefully manage the potential side effects. I'm glad it helps with your recovery. Thank you for the kind comment and let me know if there are any topics you'd like to see covered in these videos.
I am not a running. I do have a running question. I have to pass a 1.5 mile run for work. I am 4 minutes off and only have 7 days. I am 285 lbs. I have been running for a few weeks but can't seem to cut time. I am on a low carb diet. If anyone has any that will help it would be greatly appreciated.
no study has ever shown creatine is bad for you except a study in the 1990s where it has been said to speed up hair loss in men, which when done again a couple years ago came out as inconclusive. very safe to take
Hello Elizabeth, thank you for doing this very informative video, I am currently using creatine in my off season building phase, so I was wondering about continuing to use in as I go into the running season next year. It is helping with my strength training but I think I am gaining weight and slowing down with that. I do think I will stop it when I have finish the amount that I have now. I won't put it in shakes and things (I've really got to get back to shakes and up my shake game) Thanks again Elizabeth.
(coach Elizabeth here) Jasper - my man!!! You always take time to leave such great feedback and insight. Thank you. I'm so happy you thought it was informative. I'd say stop once the running season starts up again. And heck yes you need to get back on the shake game! Let me know if you need any recipes. I've got hundreds :-)
Thank you again Elizabeth, your videos have really helped me so much this past year or so with my running and general health, especially being a vegan, so I will always have time for feedback. Yeah I am back on my shake game now, here's a shake related question, do you ever add milk (soya milk in my case) after the shake has been made? I have found lately it is easier to add the milk when I am drinking it and use coconut water in the original mixture. Thanks for the recipe offer, my system is usually what I have in the house or what I can remember to put in it. Thanks again.
Every top distance runner in the world would be taking the stuff IF it worked. But it doesn't!! It was a bit of a fad a few years ago when some supplement companies no doubt made considerable amounts of money from it but it's rarely talked about these days in the context of top athletes.
(coach Elizabeth here) And that's why I said I don't recommend it for most runners. To be fair, not all top-level athletes disclose what they take (especially if it enhances performance). What are some (if any) of your favorite supplements Mark?
@@TheRunExperience Don't run seriously enough these days to even think about taking any supplements. When I was much younger and training very seriously I did try numerous supplements in the pursuit of that extra 1 or 2 % (all absolutely legal I must add here) but none of them worked! Adequate diet and sufficient sleep were the two most important "supplements" but, basically, it's more about getting your trainers on and running yourself stupid on a regular basis!
@@pankajkumar-uo9ei actually I didn't took it that time... I am just going to order now... I exercised ony own and now I am better... Hope this will continue to make me bettr
@@ManishKumar-vc5zg bhai maine bhi nhi lia tha isliyee aap se pta kr rhaa tha. Maine apni bharti race time k ander hi nikal di thi in delhi police. Pr ab meri ek friend h jiske pass time kum h. Isliyee
Manish bhai maine spcl coaching li thi Ek jawahar lal nehru stadium k ladke se Unhone nikalwaya mera jabardast training kraate h vo 3 months do vo physical nikalva denge Agar aapko krna h TH-cam pr search kro Avdesh nagar and yassen bhai Inhi k group k sabhi baache Ye best h Aap inse online bhi guidance le sakte ho Follow her advice and workout Nikalwa denge M bohat hi kamjoor tha fir bhi ho gyaa mera Or bhi h jo aaj kal online coachin de rahein h Bohat hi minimum price m Agar aapko interest ho to M btaa dunga unke naam
Spoiler alert:. The surfer finally catches a wave at 5:25!
(Coach Elizabeth here) hahaha! Great comment.
😊😊thanks
Oh ffs I haven't seen it yet! I'm sick of people Like you ruining things for me everytime I go on social media. It may be old. But not all of us have the time to sit and binge watch
Hahaha! The sea lions seemed to have it nailed, though!
hahaha
The best supplement I've used in 30 years, besides coffee. It definitely DOES work, but only if you couple your running with resistance training in the gym.
Einhander49 I’ve been using it on and off since 1993 and it does work if you’re strength training, building muscle mass and aids in faster recovery in high intensity activities such as football, track sprinters, shot put, javelin, powerlifters, bodybuilders, rugby athletes as well as soccer athletes. I’m sure I’ve missed a few. Those most IMPORTANT thing to do while consuming creatine on a daily basis is to stay hydrated! I drink 1 gallon reverse osmosis water per day. Not sure creatine will benefit long distance runners. It’s more for explosive energy. As a runner, I use it during off season strength training and/or summer track season when I am competing.
@@patrickfrost007 RO water is actually bad for your health.i really don't know why you are removing everything from the water unless you are paranoid about your tap water
@@HikingFeral Please explain why RO water is bad for you. I have an open mind, but it would seem to me that if you eat a healthy diet and hydrate with enough clean drinking water, you should be fine. Nutritionally, what is missing from RO water that can't be had in a proper diet?
@@Grimenoughtomaketherobotcry Forget that guy, he's enjoying his rust, sediment, chlorine, parasites etc.
Socially Distant.. I have heard that RO water (containing no minerals) will flush minerals from your body. A gallon is a substantial amount. I have used RO water for years, but try adding some minerals back to it. I use liquid minerals (Amazon), a few drops (10 or so) per gallon. You can adjust for taste. In a pinch use a little sea salt. For me this vastly improves taste of water to resemble high end bottled water..
Cheers!
I am a former fitness competitor, and I have not taken Creatine at all. I am now a runner, and I am building muscle in the gym. This video really helped me decide if I want to take this supplement. I will stay clear. Thank you.
I definitely use it along with protein supplement. I also take quick carbs supplements after a double (run+gym) session. It would be nice a video on this too.
(coach Elizabeth here) I think I've done one at some point about nutrition recovery components but thanks for the suggestion... its time to update. Stay tuned.
Creatine taken in specific moments increase your performance and recover. Especially in periods of strength training. There are many studies in cycling that demonstrates it.
It’s not complicated. Creatine Monohydrate is one of, if not the, most researched supplement in the world. 3g a day. Time of day does not matter. It also has benefits for older adults for increasing, and maintaining strength and cognitive benefits.
I have been using it religiously because its was in a multisport mixture. To a degree this make sense why I was always cramping during my marathons. I will have to test running without using it. Thanks for the wakeup call.
Love the new Introduction. I havent watched in a while since im on off season. Love you all, you guys and girls are the best!
And we appreciate your loyal viewership!!! Thanks for the luv.
My experience, the good and bad of Creatine. Like you said, great for strength and Muscle gains. Personally for me I had a problem with it where I would get Compartment Syndrome Symptoms in my lower legs (Like shin splint type pain and major swelling) after even 1km. I gained 2kg body weight within 2 weeks of taking it (5g per day) and strength went up with weights. After discontinuing use for 3 days, I noticed I lost 1KG body weight and the pressure subsided by around 70%, letting me run distances past 1-2km again. For me, I will experiment with using on strength days and in low doses around 1-2g and not every day, certainly not on long run days. Hopefully this helps someone if they are experiencing lower leg swelling with Creatine use.
Holy shit it does, thx for leaving this comment. I have exact the same problem. I did want to get stronger, which I did. However being a heavy guy I gained a lot of weight on top of that. This resulted in me having Compartment Syndrome Symptoms problems as well, which prevented me from running and racing fast.
Could I make a suggestion for future videos of this nature to include links to the studies you looked at for this video? It will just help those who want to research further get to the information quicker. There's a lot of bad information out there on the internet, so one can never be too cautious. Your guy's videos are great by the way😄
That's a good suggestion! I'll pass it along :)
(coach Elizabeth here) - I've been meaning to do this - I meticulously plan out the videos and keep a doc with notes and links... future videos will have them. Thanks for the suggestion. I agree 100% that there is more bad info than good out on the internet. Just so you can rest assured that the content I share is quality... I am a scientist first and I will always do my very best to give you the best, most recent, most accurate and least biased info I can. I know how to differentiate the good from the bad research and won't put something out there based on "maybe's". (hence the reason you don't see me doing videos on diets, trendy pills or elixirs). That being said - I want to TEACH not just lecture and hope you'll do your own research as well. Thanks again Chris.
Great info once again!I'm gonna have to agree with the guy who said that unless you're a sprinter or a short distance runner, Creatine has no use for you. It's water retention gonna make you bulk up n put on some unnecessary weight. With that said,if for some reason you decide to take it,if you think you need the 'extra strength',an extra boost,make sure you keep your dosage to a minimum. 'Cause it may not only not help you,but also, it might even set you back!
(coach Elizabeth here) I agree. I get asked a lot about it so wanted to make a video explaining what its good for and bad for.
Very informative and well researched! Thank you. I was considering creatine for my strength building phase before I start my next marathon cycle, but now, not so much!
Another fantastic video and clears up a lot, I’ve always wondered whether it would be useful with a recovery shake but maybe I’ll leave it if it’s not too effective. Also... were they seals in the background in the ocean at the start?!?!
I think you spotted some surfers!
(coach Elizabeth here) - THANKS for the feedback, I always appreciate it. I think for the most part you can leave it out of your recovery shake. Try a protein powder with BCAAs to help with muscle repair.
Its helps in muscle recovery during and after exercise. I have used it with eonomous benefits!
Thx for saying it. I stop having leg soreness after running since I started taking creatine. I was not sure if those were linked...
It has definitely helped me in long endurance situations
Creatine synthesis uses glycine and arginine in the kidneys, and also requires methionine in the liver as the final step to create creatine.
Love the seals in the background!
(coach Elizabeth here) - I brought them in especially for the video.... such scene stealers. Hahahaha. :-)
Excellent video. All the others I've watched are more from a weight training perspective. I've tried creatine monohydrate for a couple of cycles in the last few years, and I've found it absolutely does help with strength training. I'm a cyclist but haven't seen much advantage in that area. With weight training, It seems to help you squeeze out an extra rep or two, and that's how it helps build strength and subsequent muscle mass. But, as you and other commenters mentioned, it did cause me to gain a few extra pounds. Some muscle, some water weight, and some fat (although that might be from too many midnight Cheetos!😅). The other disadvantage is I do believe you can get connective tissue injuries easier, as the muscles (with a creatine enriched blood supply) gain strength and adapt MUCH faster than tendons, etc.. So, for me it's kind of a mixed blessing. I've always loved bikes and weights, but have found they don't necessarily "play well" together. It seems if you focus too hard on the one, the other definitely suffers....
All great points! Thank you for watching and commenting!
Creatine is not significant enough to “outgrow” tendon strength, that would be something like steroids.
Nice explanation of what creatine does.
Thank you!!
Great video and information. I love to run and I also body build. My question to you is you say to use creatine for strength training so its ok to use for fartleks and hiit training but not for endurance running? I use the HCL version due to the monohydrate makes the body retain water. So should I switch out to the monohydrate for long runs or none at all?
This is my introduction to what creatine can do for me as a 64 yr old vegan runner, I dont want to build muscle as it is heavy and some muscle is non specific to running for, better suited for looking good or other sports, so what I hear is bad for runner racing 5-10k.
Might help sprinters, probably does nothing for distance runners. Probably more helpful for strict vegans. When combined with many runners other favorite “supplements” - caffeine and/ ibuprofen can be more dangerous to kidneys and liver. As in all things moderation is smart, don’t take what your body doesn’t really need.
Well put!
Well said!!
Elizabeth nailed this one as usual...first off great shirt. I used creatine about 10-12 years ago in the off season when I was doing Ironman training. It really works for strength building. My coach didn't recommend it but I was kind of hoping the muscle build would make me look more buff.....embarrassed to admit that now but really that was the goal. I wouldn't use it again even off season. I love running long distances and the fluid retention isn't worth it....and I no longer care to look buff like an insecure jerk...hahah. The stuff I took was awful to taste....really gross. I had to hold my nose when I drank down the mix.
Well this makes my day! I'm thrilled you find value in the content. My shirt - Oiselle. Its probably my favorite long sleeve one to run in (or travel in or wear to meet friends). All their stuff is 100% quality. No need to be embarrassed about wanting to look strong, we all do to some extent. Hahaha - it really does taste bad, doesn't it? You'll have to give my favorite brand Momentous a try - INPYN50 gets you 50% off your first subscription order. www.livemomentous.com/ Its a top-notch product and the chocolate ArcFire Whey is YUMMY!
Thanks for the info! You're the best. @@TheRunExperience
I think you have it the wrong way about.. it's usually the running people that are the insecure jerks running about like idiots to make themselves look good on Strava 🤣
@@mxrevolution3433 the worst are the runners on strava lifting weights in the gym and pounding creatine
Coach Elizabeth..you are the best:)
Time to revisit and revise advice
I found it enhances running generally, but my legs would get intense cramps at random times when not running. Really painfull. I was also using a lot of coffee and i heard they dont mix so coffee won out.
(coach Elizabeth here) - its the eater retention factor and electrolyte imbalances for sure from the creatine that is causing your cramps. There are other supplements that will enhance your running - I'd say stick to those. Thanks for sharing your experience, Robert.
Ah great, through I needed another supplement. Thank you!
(coach Elizabeth here) - thank YOU for watching. Nope... you probably can check this one off your list.
With creatine HCL I've been able to build my triceps to 220 lbs resistance, quads to 200 and hamstrings to 185. If I stop taking it will I lose my gains? Fast twitch muscle fiber versus slow twitch muscle fiber. Thank you👍
You won't notice much difference. You might fatigue a little easier on high-intensity lifts or intervals and possibly lose a little power in the last few sets/reps/intervals, but it won't be drastic.
I weigh 185 lb and I Marathon train. I just want to be able to maintain that weight as best as I can as well as the strength I have a high metabolism Panic basically lose weight like nothing. Desert happened to be a video on possibly what to take to help maintain? I also do meal prepping as well as eat plenty of healthy good carbs. I feel like the only way to get back what I lost is to just keep eating but my body is not fully sustain that much meeting as I already bring in 3000 calories a day
Every morning I run 30 minutes at a moderate pace so can I use creatine
Very informative.
Thanks Darrin - that's what I was going for.
Hey Coach Elizabeth 👍
SHAUN!!!! Hi there :) Thanks for watching.
Good video, from my experience and that of others, the most likely side effects are related to hydration. Just make sure you are drinking enough water and you should be fine.
I prefer glutamin.
(Coach Elizabeth here) I should have discussed Glutamine as an alternative. Great point. I like it too. Muscle building and gut healing.
This is great info.
I’ve utilized it for post workout recovery, after train running.
*Creatine Monohydrate
Great video. Information is logically organized and presented.
Wow - great feedback, thank you!! (coach Elizabeth here)
@@TheRunExperience Coach Elizabeth you are awesome.
The weight gain offsets the benefits in running. It's probably still worth taking though for the strength benefits
One would think that if creatine helps with short bursts of energy as stated in the video then it would help sprints, which was also stated in the video. Working sprints in a part of training for running and better training leads to better performance, ergo creatine can be beneficial to runners.
I have an iffy GI system to begin with. I found that whenever I take something with creatine as an ingredient, it tears up my GI system and causes abdominal cramping...even if I drink extra water.
Mark M creatine hcl is better for some1 with tummy problems from creatine monohydrate
@@joshcontreras8821 good advice. Its gentler on the tummy and its absorbed about 60% better. Creatine HCL works well because adding the hydrochloride group to the creatine molecule lowers the pH of the creatine, making it more acidic. This drastically increases its solubility in fluids. You'll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.
See below - I'm not recommending you take it, but if you do, the HCL is worth a try. A bit pricier though. I have an iffy GI system at times too - do you take a probiotic? L-Glutamine is also beneficial for gut health and something to consider.
@@TheRunExperience you're also forgetting to add that it doesn't cause any water retention or water related side effects
If you’re a runner ONLY, then don’t take creatine. If you’re weight training and running, then it’s ok.
Will creatine effect my running in a negative way ?
Thank you for this video! Fantastic content as always, Coach Elizabeth!
I have only used creatine as a post workout mixed with a recovery shake. It seems to help my recovery, of course with the balance of keeping hydrated.
Thank you again and Happy Holidays to all at The Run Experience!
(coach Elizabeth here) Happy Holidays to you too Bonnie!! Any fun vacation plans? Creatine does work - you just have to carefully manage the potential side effects. I'm glad it helps with your recovery. Thank you for the kind comment and let me know if there are any topics you'd like to see covered in these videos.
Creatine se koi sai effect tu nhi he mem btao plij
Really a helpful video thankyou so much
Please suggest best running supplements
anyone also just watching the surfers in the back?
Feeling sorry for the suffer, he struggling
I am not a running. I do have a running question. I have to pass a 1.5 mile run for work. I am 4 minutes off and only have 7 days. I am 285 lbs. I have been running for a few weeks but can't seem to cut time. I am on a low carb diet. If anyone has any that will help it would be greatly appreciated.
@fourierthejunglist No 400LB person is doing a 5k in sub 20. Stfu..
250 ? Sure. Maybe if they're a lap post.
Thanks. I ll have to take a hard pass on creatine. I can do everything I need without adding it. So I am not going to risk any issues adding it.
no study has ever shown creatine is bad for you except a study in the 1990s where it has been said to speed up hair loss in men, which when done again a couple years ago came out as inconclusive. very safe to take
what about for speed endurance is it good??? please answer and thanks for the info...
Excellent...and subscribed. Explained very well why I will probably not use this product that a lot rave about. Informed as fuck! LOve it.
Hello Elizabeth, thank you for doing this very informative video, I am currently using creatine in my off season building phase, so I was wondering about continuing to use in as I go into the running season next year. It is helping with my strength training but I think I am gaining weight and slowing down with that. I do think I will stop it when I have finish the amount that I have now. I won't put it in shakes and things (I've really got to get back to shakes and up my shake game) Thanks again Elizabeth.
(coach Elizabeth here) Jasper - my man!!! You always take time to leave such great feedback and insight. Thank you. I'm so happy you thought it was informative. I'd say stop once the running season starts up again. And heck yes you need to get back on the shake game! Let me know if you need any recipes. I've got hundreds :-)
Thank you again Elizabeth, your videos have really helped me so much this past year or so with my running and general health, especially being a vegan, so I will always have time for feedback. Yeah I am back on my shake game now, here's a shake related question, do you ever add milk (soya milk in my case) after the shake has been made? I have found lately it is easier to add the milk when I am drinking it and use coconut water in the original mixture. Thanks for the recipe offer, my system is usually what I have in the house or what I can remember to put in it. Thanks again.
Exactly what I needed to watch today!!!!!
Awesome!! I'm always open to topic suggestions as well so don't hesitate to leave a comment with ideas for future videos.
Thanx
So creatine is not great for parkour???
Im searching creative and swiming now.
You should make vedio at quiet place.
Every top distance runner in the world would be taking the stuff IF it worked. But it doesn't!! It was a bit of a fad a few years ago when some supplement companies no doubt made considerable amounts of money from it but it's rarely talked about these days in the context of top athletes.
(coach Elizabeth here) And that's why I said I don't recommend it for most runners. To be fair, not all top-level athletes disclose what they take (especially if it enhances performance). What are some (if any) of your favorite supplements Mark?
@@TheRunExperience Don't run seriously enough these days to even think about taking any supplements. When I was much younger and training very seriously I did try numerous supplements in the pursuit of that extra 1 or 2 % (all absolutely legal I must add here) but none of them worked! Adequate diet and sufficient sleep were the two most important "supplements" but, basically, it's more about getting your trainers on and running yourself stupid on a regular basis!
i want to complete 1600m distance in 5 minutes... will creatine help?
Did it helped u or not
@@pankajkumar-uo9ei actually I didn't took it that time... I am just going to order now... I exercised ony own and now I am better... Hope this will continue to make me bettr
@@ManishKumar-vc5zg bhai maine bhi nhi lia tha isliyee aap se pta kr rhaa tha.
Maine apni bharti race time k ander hi nikal di thi in delhi police. Pr ab meri ek friend h jiske pass time kum h. Isliyee
@@pankajkumar-uo9ei badhia h yrr... Nikal gya apka to... Baaki creatine ka h to meine order kr dia h... 1 month baad dekhta hu kya difference aata h
Manish bhai maine spcl coaching li thi
Ek jawahar lal nehru stadium k ladke se
Unhone nikalwaya mera jabardast training kraate h vo
3 months do vo physical nikalva denge
Agar aapko krna h
TH-cam pr search kro
Avdesh nagar and yassen bhai
Inhi k group k sabhi baache
Ye best h
Aap inse online bhi guidance le sakte ho
Follow her advice and workout
Nikalwa denge
M bohat hi kamjoor tha fir bhi ho gyaa mera
Or bhi h jo aaj kal online coachin de rahein h
Bohat hi minimum price m
Agar aapko interest ho to
M btaa dunga unke naam
Ise use workout karte samey kre
Workout se phle 3g workout ke baad 3g ,and water kmse kam 3 litre peena chaheye vrna kidney khrab ho jaegi
Follow the money,. I f there is money to made selling snake oil, there will be plenty of info telling how great snake oil is.
Nice sunglasses!
Ha- Thanks, they are Goodr glasses. Best affordable sunnies I've worn.
I love how she thinks she's the only one interested in the science behind creatine and NO ONE ELSE
Will it make me slower ?
Creatine works but causes cramps and muscle tightness.
Creating means i domt need ur strength training BS?
First
This lady doesn't know nothing
This lady doesn’t know anything