What If You Take Creatine + Whey Protein for 30 days

Find out exactly what happens inside your body when you take CREATINE & WHEY PROTEIN at the same time for 30 days. Learn how to take creatine monohydrate and the best practices to build muscle faster.
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Taking creatine and protein can help you build muscle, lift more weight, and improve your overall performance in a wide range of athletic activities whether it's used for weight lifting, cardio, or sports. Many people want to start taking protein and creatine since they are natural supplements but they aren't exactly sure how it works within the body. There are also many myths ranging from muscle cramps all the way to kidney damage. So today we're going to take a journey inside the body to find out exactly what happens when you supplement with protein and creatine for 30 days straight based on scientific evidence.
To fully understand the changes and reactions that'll happen you need to understand what these supplements are and where they come from. Starting first with protein, which is one of the three main macronutrients, protein, carbohydrates, and fats. It's made up of building blocks called amino acids. There are 20 different amino acids that can form a protein and most are naturally produced within your body. However, nine of these amino acids can't be produced by your body on its own. These are known as essential amino acids and need to be obtained from food.
When we consume protein, whether it comes from plant or animal sources, it undergoes a series of transformations. First, our body's priority is to break down the protein into amino acids. This breakdown process begins in the mouth through chewing, then continues in the stomach where gastric juices assist in further digestion. After that, the partially digested protein enters the small intestine, where specialized enzymes and acids from the pancreas complete the breakdown, ultimately resulting in singular amino acids ready for utilization.
Once the amino acids are in their individual form, they are transported to the liver, which acts as a control center. The liver rearranges and combines these amino acids to synthesize the specific proteins that the body needs. Different proteins have diverse functions, such as aiding the immune system, facilitating chemical reactions, transporting molecules, or assisting in DNA synthesis.
The average person doesn't consume enough protein but it's also totally possible to overconsume it. Unfortunately, our bodies don't have a storage system for excess protein, unlike carbohydrates. So, any surplus protein that you take in will be broken down and stored as fat. During that process the liver removes the nitrogen from the amino acids, excreting it as urine, while the remaining components, known as alpha keto-acids, undergo a chemical process to form triglycerides that get stored in fatty tissues.
In certain instances such as when you're cutting calories really low or you're fasting, alpha-keto acids can be converted into glucose for immediate fuel, but your body prefers to rely on fats and carbs for fuel rather than protein which is reserved for tissue repair.
Creatine on the other hand is a molecule that's naturally produced in the body, primarily in the liver, kidneys, and pancreas. It's actually made from three amino acids arginine, glycine, and methionine. You can also obtain creatine from certain foods, particularly meat, and fish. Creatine is important for energy metabolism because it helps to replenish adenosine triphosphate also known as ATP which is the primary energy currency of your cells.
Now it’s important to keep in mind that the things that'll happen to your body when you take creatine and protein for 30 days will depend largely on how much creatine and protein you’re already consuming. In regard to creatine, the most often recommended dose for supplementation if you want the fastest results is to do a loading phase where you take 20 to 25 grams of creatine monohydrate for the first five to seven days followed by five grams of creatine monohydrate daily. While it is possible to consume five grams of creatine per day through the food you eat, it’s very tough to do for most people.
For example, 3.5 ounces of herring contains 1.1 grams of creatine, 3.5 ounces of beef contains 0.9 grams, 3.5 ounces of salmon also has 0.9 grams, and 3.5 ounces of pork has 0.7 grams. And those are the most creatine-dense foods available meaning that most foods have lower amounts. So, if you eat somewhere around 2 to 3 pounds of fish and meat every day it is technically possible to consume high amounts of creatine through diet alone. In that case, supplementing with extra creatine likely won’t deliver any additional benefits since your muscle creatine stores will already be full. But most people don’t come anywhere close to getting enough. The same thing applies to protein. If you already consume enough protein...

[@GravityTransformation]

References: 1. Research by Volek et al. found that 300 mg/kg/day of creatine supplementation for seven days increased body mass by an average of 0.75 kg. pubmed.ncbi.nlm.nih.gov/11445756/ 2. A review study found that creatine supplementation can aid recovery from intense training, which is beneficial because you’ll be able to train again sooner, leading to better gains. pubmed.ncbi.nlm.nih.gov/28615996/ 3. “Clinical populations have been supplemented with high levels of creatine monohydrate . . . for years with no clinically significant or serious adverse events.” pubmed.ncbi.nlm.nih.gov/28615996/ 4. Increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. www.ncbi.nlm.nih.gov/pubmed/16002798 5. Overweight men experienced a 60% reduction in the desire to snack when they raised their protein intake by 25%. www.ncbi.nlm.nih.gov/pubmed/20847729 6. Not all foods are the same in this regard. Protein has a much higher thermic effect than fat or carbs. Its thermic effect is 20-35% compared to 5-15% for fat and carbs. www.ncbi.nlm.nih.gov/pubmed/15466943 7. A high-protein group burned 260 more calories per day than a low-protein group. www.ncbi.nlm.nih.gov/pubmed/25733634 8. For instance, a review of 40 controlled trials found that eating more protein lowered, on average, systolic blood pressure by 1.76 mm Hg and diastolic blood pressure by 1.15 mm Hg, which are noteworthy improvements. pubmed.ncbi.nlm.nih.gov/20711407/ 9. It is estimated that the epidermis turns over every 40-56 days. www.ncbi.nlm.nih.gov/pmc/articles/PMC2861991/

[@bigvee6900]

How can this assist me as someone who has had bariatric surgery?

[@jakewhitworth7782]

Please don't take new research and studies as gospel, they have to be empirically reviewed to be accepted. Over use of creatine can effect kidney and liver function. Everyone has a different amino acid metabolic rate. It is always better to start small as the video suggested.

[@jakewhitworth7782]

@Vernon Seek specialist advice from those monitoring your medical situation ie dietitian. In most cases, the surgery only reduces the physical bulk of food to loose weight. The quantity of macro and micro nutrients shouldn't matter in none solid forms. I'm sure you are currently taking more liquid forms of nutrient supplements on a controlled portioned diet. Adding creatine generally would be a benefit, as explained in the video. But if in doubt, start off on a smaller dose, as the video stated.

[@OtakuTracks101]

Can I take creatine as a 15 years old?

[@guidedmeditation2396]

Whey protein can spike your insulin levels. Beware.

[@heychat8055]

Aint no way you got a Jefferey Dahmer clip for eating meat

[@kolaadebayo1]

my thoughts exactly...

[@ElMenor239]

lol right like ppl fucking sick in the head now a days.

[@malayjia1023]

I saw that too😭😂

[@thebil9185]

Xd

[@illyay1337]

lmao, that was certainly an interesting choice of clip

[@HarryMaloTj]

I’m a 43 year old man that had a protein deficit and went from a 34 waist to a 28. Your videos really helped me, now I am a lean 32 with muscle. Thanks man, grateful from gdl mexico

[@RXI63]

Keep lifting king! Your senior self will thank you.

[@frankiegodinez8864]

Same here but 27 years old. Lost 80 pounds in about a year and a half and put on about 20 pounds of muscle in the last 6-8 months.

[@OtakuTracks101]

Can I take creatine as a 15 years old?

[@IIMANIXII]

i went from 28 to 34 - teach me your ways master lol congrats on the gains.

[@searchbar83]

​@@OtakuTracks101Yes. Creatine is completely safe and it is something your body makes naturally. Mostly what it does is pull water into your muscles and store atp (which is what our muscles use for energy). If you take creatine daily, it will make your muscles look bigger and you will likely get 2 or 3 extra reps each workout.

[@shortysundoll9097]

Not the clip from Dahmer💀💀

[@mathibelamakwela9811]

Bruuhh... could be someone's arm he's eating there💀💀💀

[@itachiakash4340]

Darkkkkk

[@Realistx101]

Eating human meat contains protein too😜

[@itachiakash4340]

@@Realistx101 omg 🥲

[@erak143]

Horrible choice

[@Kai3246T]

4:27 thank me later

[@lovecatdog]

50 y/o female here..been doing lot of research on Creatine /Protein benefits.. This video is so concise amd informative... Def my reference point. Thank you!

[@wahidmahmood9169]

Jeeez my ideal weight,is urs on mine.😂

[@awesomeshubham9153]

Really appreciate the detailed information. Thank you

[@zachtoth_]

Very well explained video, thank you ! Also an audio issue at 5:25

[@asimhd1990]

Freaked me out 😂😂😂

[@Sharkii235]

Thought I was having a stroke

[@opa_sailo]

Listening at 3:00 am freaked me out😂

[@ACgymbros]

I thought i had hallucinations 😅

[@moiseslopez2176]

I thought the shrooms were kicking in hard

[@mrexception2therule410]

Love the way you break down the process. Awesome video bro.

[@patrickjacobsen7805]

Awesome I love the research you guys put into these uploads. Keep up the good work.

[@LimePlaz]

Bro showed jeffery dahmer eating talking about protein 💀

[@thisaintart]

How bad u want those gains? 😂

[@jakewhitworth7782]

Most information correct, yet a true understanding of proteinsynthesis is needed.

[@Mi.MiEspacio.]

Thx you! This was very informative!

[@Polly079]

This helped me understand so much. Thanks man 🤞🏾

[@ShauryaBafna]

The video was a reminder how amazingly complex machine our body is.

[@alhussein64]

Been watching your channel for years. You are the Goat 🐐 of youtube.

[@anastasiatoska3414]

Thank you, very simple and helpful)

[@thelifeofb8319]

Definitely seen a difference in how comfortable i have been increasing the weights . Where as before i was always stuck at my base strength

[@erikhorne846]

Great info, I just decided to ramp up my protein intake and plan to do so consistently!

[@alexg.9279]

Well, unfortunately if you keep ramping and ramping and then adding MORE protein and creatine supplements then your kidneys and liver will inevitably get affected sooner rather than later. Best thing to do is ramp it up with MODERATION or else it will be too late for your organs🤷🏼‍♂️ Gluck human🖖

[@rishirajsaikia1323]

​@@alexg.9279or drink enough water with it

[@mediaisthevirus]

​@@alexg.9279or just eat 😂

[@chillndie]

@@alexg.9279 somebody surely don’t know about H2O here

[@vtggas_2958]

Thanks for the informations, very helpful 👍

[@majestichomicide5272]

Thank you for the information

[@djaleleddineboussahel1501]

thank you so much for the precious informations , everything seems clear now

[@Mssdee92]

Love the info that was given

[@LafeJames]

5:25 thought I was overdosing on creatine there for a minute

[@brandonuriarte9298]

😂

[@gramozosss1]

😂

[@heromask388]

Lmao 😂😂😂

[@geneyumang9554]

loading phase that is only MYTH that is not true that is only a marketing strategy for you to run out faster to buy more... all you need is 5g of creatine = 1 scoop

[@kellyambindwile1658]

Thank you very for the information you provide

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a wonderful thing by making this content of what happened if we take creatine and protein both and keep it up and keep up the good work as always and take care Keep smiling always

[@hortyhickory4598]

Great video!

[@WhisperLeo]

I love your channel dude you’re informative honest no bro science love it thanks

[@user-cg8wo3ys5j]

Your video presentation and information were on point! Thanks!

[@BrunoAH]

Awesome video. Thanks

[@subhambiswas6407]

1:03 I like how he added a clip from Dahmer when explaining protein from animal source. It's savage .

[@Mooreman50]

No one else even noticed it lol

[@thisaintart]

No wonder dahmer was so strong jk

[@kiloskywalker]

Great video 🔥

[@tehprimelime1063]

very well done to the editors with the funny movie clips, while learning it keeps things fun and fresh. I personally just take my Protein powder for breakfast with my oats but to each their own and best of luck!

[@OtakuTracks101]

Can I take creatine as a 15 years old?

[@ostardreamz4832]

@@OtakuTracks101 yeah, I started when I was 16

[@OtakuTracks101]

@@ostardreamz4832 does it help?

[@yukitze]

@@OtakuTracks101 it does, specially when you are a teenager which is your golden era to workout till 25, just dont over do it, your body is already doing ALOT at that point

[@OtakuTracks101]

@@yukitze thanks

[@mathewshackelford8037]

I've been putting creatine mono in my isowhey protein shakes after workouts for some time. Good stuff! I also eat my protein based meals within 45 mins and seems to do well! great info!

[@qwq665]

Great information & video. I have been training for 3 months, monday to friday and was consuming protein shakes only. Yesterday ordered 300g of creatine monohydrate. Can't wait to try it out and see the results.

[@THELEGEND-xf7so]

Did u get any nice results?

[@panzerkampfwageniiiausf.h6814]

How is it going dude? Edit: Its been another month. Still going?

[@juztkei]

¿Como lo va?

[@sizan_is_here_4176]

are u dead?? if not then tell us the results !!!!

[@alexprinsrealestateagent1263]

I’m 36 and weigh 150. Started taking creatine and about 120 grams of whey protein a month ago. I have explosive energy at the gym and have increased my weights by 20-50 pounds depending on the exercise! I’m seeing amazing results. I did have to change my reps tho. With all the heavy weight I do only 6-8 reps instead of 12. More sets and lower reps. Can’t wait to see what 60 and 90 days looks like!

[@foreskinracer8753]

My guy that's way too much protein powder. The recommended amount is like 2 scoops (30g)

[@buttered__toast_2899]

I started the year weighing 149lbs with 15.5inch arms. Now I’m at 172 with 17inch arms. I’ve actually run out of weights on my bench for the first time and have to buy more plates. I have the endurance to bench press for an hour straight while training biceps in between rest periods on the bench I’m 5’10 so my arms aren’t just large because I’m an elf. I seem to respond well to creatine and definitely would not have put on this much mass within such a short timeframe without it. Also, I need to throw in some more leg days so it’s basically 20lbs of upper body muscle I’ve put on in under 6 months.

[@quiasnoorzad]

How many grams of Creatine did you take a day?

[@righteousmasculine]

Man I honestly recommend no creatine just do it natural. That stuff not good for the body over time

[@buttered__toast_2899]

@@quiasnoorzad I only take 2 capsules (2.5g) a day then wash it down with a protein shake to kill two birds with one stone. Followed by a second protein shake in the evening before a meal. In hindsight it says to take 5g per day but I’m seeing good results and the bottle last twice as long. You can adjust as you see fit. I’d recommend the capsules from Optimum Nutrition. Just google creatine monohydrate and you should find it

[@DeathProofXXX]

Great video 🙌🏼

[@mannyboy95]

I just started a routine of full body workout 4 days a week. Im about to close the 1st month this week. Thanks to gravity transformation i was able to gain the confidence and know how to get a good diet and workout routine down.

[@ONiMOnKTM]

Video is very useful!

[@depekthegreat359]

Happy Father's Day to your father and this is an extremely so important topic for me to adapt to how to balance myself through the use of the creatine after each and every of my workout activities,Max Posternak boss!!!LONG LIVE,MAX POSTERNAK BOSS!!!🏋️‍♂️

[@ahmedahmed19800]

Good video, really informative 👏

[@OtakuTracks101]

Can I take creatine as a 15 years old?

[@miauw8762]

@@OtakuTracks101no

[@ok.1791]

did you do it? im 15 i needa know too lol@@OtakuTracks101

[@METAL-ADDICT]

No joke my muscles use to be SORE for days. Now they heal from fatigue a lot quicker.

[@nikhilnagaraj]

Overlapping Audio - editing mistake at 5:23.

[@thisaintart]

He was just trying to make a point. Common in hypnosis, dual audio. Stay getting gains!

[@joeyj452]

5:25 felt like I turned into a mathematical genius 💡

[@joemeza2832]

Same

[@rayp4986]

Very informative

[@grouchygrouch9500]

thansk for the info

[@marcosalcala9852]

Do you have any videos on interactions between creatine and caffeine?

[@mohammadtawfiqrafiqzada1523]

I was waiting for this 🤩🤩

[@troylane229]

This was awesome!

[@kalimuthu5821]

Clear cut explanation ❤️❤️

[@thisaintart]

U talking about the Dahmer clip? Jk

[@morningstar3741]

1:05 bro really used a dahmer clip to emphasis getting your proteins in😂😭

[@thisaintart]

* Normalize protein * jk

[@my-village-life]

Perfect video ❤

[@clivescott6620]

Thank you😊

[@Greenflag2288]

2:23 joju George 😂

[@mysticaldragon3497]

Great video

[@shawnjones1562]

Hello. I was wondering if you could do a video on red light therapy? Wanted to see your thoughts and experiences

[@reyreyes6126]

so creatine assists the muscles with energy to train harder and longer by recovering fast; during that process the muscles retain water for muscle volume. Exercise stimulates muscle growth (mass) which is enhanced by protein. Hence creatine addresses training, and muscle volume, while protein is responsible for muscle growth stimulated by resistance training.

[@williamblankenship6501]

Well said

[@ahmedaslam9515]

Great sir

[@nikolasavic1242]

Please make a video about Chest pullover excercise

[@aswinsajikumar]

2:24 - Porinju alle ath 😂Joju George

[@iassenlazarov4421]

Been using creatine on and off for around 20 years now. Muscle cramps are not a myth for me. Hydrating well resolves the issue to an extent, but not completely.

[@PalashAgrawalECE]

If u dont mind, Please ans my queries How much creatine u take per day What is your on-off cycle duration Does your arm increased and by how much? Suffered hair fall?

[@iassenlazarov4421]

@@PalashAgrawalECE hey mate. When I was younger (in my 20s), I used to take 4 grams per day for around 2 months and break for a month. It basically did what everyone now knows that it does - got me to feel about 15% stronger (judging by my ability to lift more weights when I was on it) and to recover faster. I usually got around half an inch on the arms size. By the end of the first month however I was always getting cramps in my legs when being physically active - maybe because I also combined it with quite a lot of alcohol and partying :-))). Post 30 I reduced dramatically the dosage - using 1,2 grams capsule of Monohydrate per day and the cramps problem is somewhat resolved. That being said, my training routine has also changed significantly. I'm near 38 now and I train mainly for endurance and flexibility - I swim around 8 km every week and do 100 pull-ups and dips as strength training in the weekends. I continue to use it for the general benefits of it as I think that creatine is one of the "superfoods" for longevity of our body. As for your last question - in my 30s there was some hair recession, compared to my earlier years, but I can't say to what extent it can be correlated to the usage of creatine. Many people my age are already bald and never actually used the supplement, so it's hard to say. Also - I'm a swimmer and people say that using caps and constantly being in the pool with chlorine water can have some negative effects on the hair.

[@dcmasta123]

@@PalashAgrawalECE- take 3-5 grams bro , just 1 scoop & throw it in your mouth with water. Make sure u drink a good amount of water ! On your 14th day you’ll for sure feel a difference bro. I’m 24 170 pounds and it’s definitely helping. Get either Thorne Creatine or Op nutrition creatine powder.

[@MrBrandonLau]

MAGNESIUM

[@cluelessLM10]

@@iassenlazarov4421 I'm a beginner. Around 2 month. Would you recommend me creatine??

[@mdkamran2003]

You did not talk about protein’s effect on our kidneys as you said you would talk about at the start of the video, I was looking forward to it.

[@noahsangster8280]

I think he was referring to keratin

[@Elchino0303]

Nothing happens

[@nayl8661]

For people who easily cramp, easily get headaches, or easily have stomach aches, creatine will cause the said symptoms BUT the trick is drinking lots of water after taking creatine!! I easily have headaches but if I drink 600 ml of water or one full shaker bottle after taking creatine (I directly ingest in powder form). I only get headaches when I forget to drink lots of water right after taking creatine, yes, it has to be right after taking creatine because it will cause water retention

[@ColombianFighter018]

I'm ready!

[@notdavid8175]

5:25 had me trippin looking for another open tab playing a video lol

[@stagaries1696]

Great video, only critique from me, as a European, please use both measurements (or show metric on screen for those who are interested), because i have no idea what ounces actually mean and pounds are also difficult to interpret due to the measurement having different meanings in certain countries

[@ramilherrera4781]

Hello! Is it ok to drink creatine powder before work out?

[@leomysky]

Wonderful video, thanks a lot!

[@elementaleighteight]

35. 5'7 started 140 lbs now 147. Just started day 31.I'm on creatine. 3kmg and 100 g protein with whole milk a day. Calisthenics and hard labor only. No weights no gym Solid 6 pack. Deep v.. lats so big i can't shoulder shrug lol.

[@user-zz6tb7vy9w]

you are still in a good age to start taking care of yourself... it just gets harder after 45-50, thats when the body really starts to slow down

[@alexaoo]

Thanks for the info!!! 👌👌👌 One question, can my parents use creatinine and protein? They do really light workout, would it help them feel better ?

[@olympiangod8294]

If they only do light exercises, they shouldn't consume both. I suggest they get their protein sources from whole foods.

[@zackhair3757]

What's a good creatine brand to start with?

[@karunyavlogKB1432]

Nice my bro ❤️❤️❤️

[@shrimubinji6136]

Is it good for muscular dystrophy?

[@bosscristvofficialvlog7324]

What is the best time to use Post work out or Pre workout

[@troymoitt5248]

Thank you💜💜💜💜

[@tenxarun6974]

Which whey protein is best for muscle building

[@ionutserghe7127]

hi. tell me about hair loss after taking creatine studies and experience

[@dawnbreakerii204]

any recommended creatine brands?

[@eddiehernandez6132]

What’s your thought on effectiveness with pre and post creatine intake, ie. 4 grams pre and 1 gram post, or visa versa

[@chinamotoadventures2374]

If you're still looking for an answer, creatine is not time crtitical, as it is a cumulative effect resulting from increased availability of ATP in the muscles. Essentially it means it doesn't matter what time of day you take it, as long as you are consistently taking enough to increase the available ATP in your body.

[@GoatOnGanja]

Please direct to any videos you have on Intermittent fasting

[@tjlucky08]

5:24 - 5:30 really tripped me out while i was trying to listen and sleep

[@Mathushank3626]

Brother you mentioned monohydrate Anabolic creatine and creatine monohydrate are same effective?

[@yetimcsomethin3517]

Answered every question I had 😅

[@tomw3886]

Currently in day 6 of my creatine loading phase. The only day i had any noticeable negative side effects was day 1, i was really dehydrated i became constipated and for about an hour after drinking my stomach hurt for a bit. But afterwards i increased water intake and its been fine. Ive noticed performance increases at the gym and i look bigger but also a bit leaner.

[@ApostleThe344]

180 grams of protein at 6'4 Pre work and a scoop of creatine everyday for 3 months strait its amazing

[@Ralph_Ghost]

Does it cause hair loss ?

[@baranyetgin8015]

thanks

[@ddayreal]

Yooooooo….. I saw that… think you slick putting in the Dahmer clip of him eating “meat” 😂😂😂

[@innerlocus]

😃FYI @ 5:25 you left audio on B roll.

[@ModernMonergy_2494]

Good video

[@viralsfun]

I consumed creatine 20g/day along with whey protein which caused a weight gain of 0.5kg in 3 days and was able to lift 10kg additional weight during workouts, the only side effect I experienced was excessive sweating.

[@randallsavage2658]

5:25 How it feels when I’m overloaded on information 😂

[@nazimdevji3061]

Hello, can you please recommend the best whey protein powder for the money ? I am a 58 year old man and want to get in shape / build some muscle. Thank you.

[@HealthHacksDaily01]

Watching this informative video on the benefits of creatine and whey protein supplementation for 30 days fills me with gratitude. The detailed breakdown of how these supplements work in the body and the scientific evidence presented instills confidence in their effectiveness. The emphasis on the importance of a balanced diet and exercise regimen, along with the offer of personalized support, demonstrates a genuine commitment to holistic health and well-being. Thank you for sharing this valuable knowledge and empowering individuals to achieve their fitness goals.

[@mohammadtawfiqrafiqzada1523]

Thank you so much ❤️

[@navicena1935]

I have a question guys. Does the dht level increase if we consume plenty of creatine in a single day or does it increase as we consume the recommended amount of creatine everyday? Can anyone help me with this question, please?

[@wahidmahmood9169]

No it does not effect dht there’s absolutely no evidence it’s a myth until proven 2 much assumption’s not proven

[@annoswet1576]

You have a comment that says yes and another that says no. Let me make it more confusing and say ‘maybe’

[@user-od2ps7cm4f]

Means it’s safe ?? We can take it for muscle growth with exercise ??

[@motoworlddd]

I've been seeing belly fat burn with creatine too

[@samuelmartin707]

Great video I have a question I have a 3 strokes since 2010 and 2012 last one was in 2014. So will Creatine help with my brain for and will Whey help with building muscle I am 56yrs old. I hope someone can give some advice.