How To Take CREATINE For Muscle Growth

I made the world's most succinct video on what exactly creatine is and why you should (or shouldn't) use it.
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[@TheDutchGameCrewNL]

James got the right amount of banter to compensate for his lack of taking steroids.

[@JaggyBains]

And he’s already been there done that

[@thebearbarker]

Did a 20g pre load phase and it gave me the worst dose of brown rain I've ever had. I regret nothing......

[@danp2596]

It made your nut brown? Damn it made mine red..

[@EckoUntitl]

Combine it with beta alanine and your asshole will become a siege canon with infinite ammo,source: personal experience

[@clodaghdoidge970]

😂😂😂😂

[@chooselife5863]

But did you bottle it up and sell it on the dark net?

[@camilogiraldo4533]

Modern problems require modern solutions.

[@CursedWheelieBin]

Everytime I start taking creatine, I instantly forget about it and therefore have no clue whether it has an effect or not 🤷🏻‍♂️

[@nickdutton6218]

I swear I'm a 'non responder' to creatine. I've stopped recently and I haven't lost weight or size after taking 5g a day for months and months.

[@bestwesterner]

@@nickdutton6218same for me. Besides the fact that it makes me super freaking thirsty I’ve never really noticed the strength/endurance benefits.

[@petervh3189]

@@nickdutton6218Everyone produces a different level of creatine by themselves, some even go almost to 100% for those people the effect is very minimal to no effect at all. if that is you that is only a good thing gratz on the genes!

[@requiem-ph5xx]

@@nickdutton6218most non responders are people that naturally produce a lot or eat a lot of red meat

[@HealthDrip]

Such an underrated supplement, not just for muscle gains, for health In general 💪

[@Birodalom1]

My wife's doctor prescribed her creatine even during her pregnancy. "We're decades away from medical science admitting its benefits, but we can still benefit from it."

[@Okay-buh-bye]

Criminally underrated and undersubscribed channel, awesome work James.

[@chrispygingerpie]

I just did 5g everyday, my pre-workout also included it, so made sense. The water weight sucked at first, but once it stopped it's definitely helped keep up with my workout schedule.

[@chrispygingerpie]

lol scammer comment, maybe not have an account that's not even a day old... better yet, don't be a scumbag and work on yourself(lol you're probably a bot) @user-RealJamesSmith

[@WritingKnighting]

I've been working out for about 6 months & creatine has definitely made a difference to my progress which is incredibly encouraging as I started out as a stick figure.

[@Gustinpham]

“Oh big boy” 😂😂😂 loving the content man

[@acbsmith1]

You don't need to be big and muscly to be a PT. As long as you are healthy and have the correct knowledge. James has got great correct knowledge and a great surname.

[@MacHoodio]

I’ve just started taking it properly, I can’t believe the difference in my performance. I hit consecutive PB on flat and incline dumbbell press by literally 3 reps. It’s got me excited to go again and make improvements on all my lifts. Fantastic product.

[@mohamadalsalman2485]

I swear all the naty fitness content creators are always the funniest and most down to earth

[@The_Gman9123]

Love these, short sharp and to the point.

[@jcollins782]

started taking creatine just over a month ago, 5g a day, the weight and reps I’m doing in the gym has increased at a rate that I couldn’t imagine, my sustained endurance on a bike and on my runs has become ridiculous, i cannot even fathom my progress. I can see a change in my physique. For context I have been going to the gym 3 to 4 times a week since January,doing push,pull, legs since April (as recommended by James smith) I do swim bike run, my performance has shifted up a gear since starting on creatine but it all might be placebo effect 😂

[@JJS55]

with all due respect, if you started training in january it's not really surprising you're seeing a fast rate of progress. This could be due to a lot of factors.

[@Labergemusic]

You've convinced me

[@jcollins782]

@@JJS55 undoubtedly the consistency is playing a part, what I was trying to get across was that since starting the creatine I’ve experienced an acceleration in performance, like you say there is many factors involved

[@JJS55]

@@jcollins782 Yeah it's just a bit misleading imho. Your comment sounds like you credit the creatine for your progress. Props to you for providing context tho! Best example is our friend @labergemusic

[@StuartEdge1]

How long did it take for you to see any weight change? I'm in week two of 5g/day and I've seen no weight increase at all. I'm not sure it's working at all. I was expecting a gentle uptick in body weight.

[@liamsolomon2245]

James I love you ur to funny man, honestly one of the funniest people on this platform

[@tomoconnor1986]

Mate absolutely brilliant - hilarious, honest, and informative 👏 😂

[@derpcrawler]

I chuckled at “Loldemort”. Keep it up James, you are one of my two favorite fitness KZbinrs. Other one being Sam Sulek.

[@ricklarson392]

I like the way you use facts, an understandable presentation, and humor to get the information across. Also, I like the way you use common sense (good sense?) to guide us to realistic expectations - not the unrealistic expectations of social media influencers.

[@vs2066]

Your personality is hilarious! Such a character and I absolutely love your video!!

[@DarkLordSwoledemort]

I've been summoned.

[@pres749]

James Smith 🤝 world class KZbin content for the masses.

[@abhiramboralkar5782]

I guess I’m still not sure how creatine monohydrate works. From my limited reading, I understand that it increases water retention capacity of muscle cells. Therefore, when muscle cells undergo anaerobic consumption(weight training) and release lactic acid, the water dilutes the released acid and dulls the burn/pain enabling us to perform more repetitions. This causes more muscle breakage and consequent better recovery(gains). Have I understood this correctly? Please correct me if I’m wrong. I’m here to learn.

[@davepenny1199]

Love the no BS. And cut through speak. And gold seal - no paid / promo backed posts.....how often do we see best intentions corrupted/ co oped / become dependant on or by money/fame/"power".....where the brand ends up wearing us. A role of, some what a touch stone in an ocean of info-sell- mation (be it self promo or product). Love the over all message you often bring - concept of using /employing tools v belief - religious/blind faith commitment when using systems/ supplements etc. Understanding that a set of ïnstructions"are just that. One one of achiving an outcome. BUT not the only "one way". We are all individuals- and need to personlize our personal maps.

[@AdamScottfit]

Creatine is the GOAT of supplements, for those who lifts and for those who don't! Improved cognition and bone density in the long run.

[@swannpoker]

Been doing Crossfit for 8 months now and it's time for protein shakes/creatine - thanks for cutting through the BS, this is the exact info I needed. Cheers James.

[@alphapapa5539]

Spat my coffee out at that lady boy impression 🤣 Class video as always James.

[@hobo1704]

Same, anyone that has been to Thailand knows 😉

[@JSK_03]

I started taking creatine and training legs at the same time. The gains were unreal!

[@bridgesbane7032]

Nobody can do both 😮

[@AD-jc9sj]

What do you do for legs? I’m tall and my legs won’t grow, strong but just won’t grow man and it’s so annoying

[@JSK_03]

@@AD-jc9sj squats 3x3-5 going heavy and 1 set till failure for 10+ reps. Then Hamstring curls 3x12. Leg extensions 3x12 beyond failure, maybe a dropset. Adductor and Abductor both 3x12. And then standing calf-raises 3x12 all out. Im also kind of tall at 6'1 and this routine hasnt disappointed me so far. After 10 months of this my legs are almost caught to my upper body in terms of size, eventho I skipped them for 2+ years before that. You dont have to copy this obviously, but make sure you hit every muscle in your legs for optimal growth, even Ab- and Adductor muscles will make a difference over time

[@rowdyleon318]

Creatine is as no-brainer if you're into weightlifting. Most researched supplement out there and it's safe to use. Especially if you're vegetarian or vegan you'll notice a ton of benefits very quickly. Highly recommend.

[@himeshsinghshishodiya]

Agreed. I'm a vegetarian and even on maintenance calories my big 3 lifts were progressing crazy fast on creatine.

[@staruchx]

yea i started to take it, felt generally better but then saw i put on like 500 g overnight kinda discuraging but eh worth it

[@Bromidias]

@@staruchx if you gain that much weight overnight because of crea its working great for you!

[@nunobettencourt1429]

Be careful with uric acid increase due to creatine supplementation on a long term (2+ years)...most of the studies are on a short time frame but the ones that are on a longer time span all report a degree of risk for kidney function...

[@sammccarthy6059]

Absolutely. Another vegetarian here. Noticeable difference. I know BCAA have kinda been poo pooed now but EAA is important as a veggie too!

[@silkenrustle]

James, I love how you're open about your insecurities but with that arm vascularity, are you really still natural? Arms are looking shredded!

[@tobysyoutubechannel420]

Great video! I learned a lot. Thank you!

[@malindner]

Your content is so helpful. Thank you.

[@jackleonard9895]

Keep the vids coming! Cheers

[@froggy3496]

the Thailand ladyboy joke almost made me spit my pasta onto my keyboard lmao

[@amitairosengart]

I love you man!

[@valentinovalchev7427]

I’m laughing and learning what a guy, cheers

[@charbelgh3338]

Hey James! Love your vids! Could you make a video about different supplement brands, like myprotein, HSN, Bulk…? Would be real cool

[@TheFragilityOfIdeas]

Aside from the muscle/performance benefits, I’ve noticed an improvement in my productivity, particularly with household tasks like cleaning up, laundry, dishes etc. I just get up and do it. Stark difference to before. It is like the difference between riding a bike and riding an electric bike. There just feels like a forward push without having to motivate myself mentally. Anyone else experienced that?

[@jeanbaptist6255]

It it helped me with moodiness brainfog. I dont really have it anymore

[@pmac5934]

I've used creatine monohydrate many times over the last 30 years and I haven't noticed any effect on my hair whatsoever ( and no , I'm not a shinehead before you say it ) . Then again , maybe I'm just genetically lucky. Conversely, those less lucky might be happy to have creatine to blame instead of their inherited baldness. Who knows ? What are the reported effects on women's hair ? Even if it does so effect some people its still beneficial for most people in many ways.

[@hobo1704]

You obviously have no predisposition to hairloss then..

[@Oz-Jameson]

Hi James, first time viewing, I like your style, good review on creatine, and your correct on everything you said on creatine, great review

[@stewartfooter3580]

Great vid mate

[@Fligon]

Bru gonna be at a million before 2024, dont forget me

[@Fligon]

wait I need a fucking sponsor with code loldemort

[@hobotify]

I tried it for a month. Don´t care about the balding effects, i don´t have much hair left anyway :) Definitely noticed the cosmetic changes - my muscles, most noticeably my arms became bigger, fuller. The pumps were more intense. But it didn´t give me any performance benefits, on the contrary. I couldn´t lift more or run faster, but the added water weight made bodyweight exercises harder. And since i don´t really care about muscle mass just for the sake of being big, i stopped taking it. Spent the creatine money on joint care supplements to make sure i can keep training injury free insted :D.

[@guyguy9913]

How noticeable is the hair loss? To what extent are you losing hair. I’m 19 and still have a full head but a little thinner from when I was younger and hairline slightly receded (doesn’t help I have a big forehead already) what would you say?

[@mikeyamore]

Legend!

[@ayrtonostly5631]

3:39 James you went full Roy Kent there

[@Timjacks01]

So it’s like going from a ‘Royal Oak’ to a ‘Royal Oak Offshore” 💪🏻

[@olivergiles1198]

“I’ll punch an old man in public!” 👴😂

[@BrokenKrayon]

LOLdamort. You Sir. Outstanding effort.

[@Ronedog22]

Ive watched a few of your videos, great stuff. Really gave me a concise understanding of health like Ive never known before. Do you know who Will Osprey is? You remind me of him. GOAT pro wrestler bruv.

[@kyleweston8193]

Loldermort got my like.

[@Yechizzle]

bahahahaha when he said 'oooh big boi' i literally spat out the water i was drinking hahahahaha

[@Astrix321]

2:40 hahah this hit right home, im 190cm and worked out for 10 years, probably pretty similair to ur muscle mass and i get those feels too brotha

[@LZKPlays]

2:25 I fucking lost it!

[@davidsexton6076]

Please do a video on NMN powder. Everyone I know is raving about it but i'm a skeptic.

[@davecom3]

Not enough evidence to suggest its susbtantively effective

[@rebelmama37]

I've been taking it for around 4 months and I take dance 3x a week and lift weights. I really haven't noticed anything except maybe a tad bit more energy but people who meet me think I take speed cause I naturally have loads of energy so it's a hard one to call for me...

[@shannonsteven3982]

"YOU FAT SLAAAG" fucking got me good haha

[@BethVonBlack]

Been on creatine for a year now, and it's just part of my life. I got the best result when I first started taking it, the pump was unreal, but I was a proper beginner so make of that what you will. I take 5g a day.

[@niteshmarwaha6798]

what about hairloss? is it a myth of its true that it cause hairloss?

[@chrispygingerpie]

It's a myth and case studies already proved this, I wouldn't look for answers in a youtube comment section though.@@niteshmarwaha6798

[@nunobettencourt1429]

​@@niteshmarwaha6798its true because it increases DHT which is a hormone heavily associated with male pattern baldness. it also has a degree of risk for kidney function because it will increase your uric acid by 20+% when taken for a long period of time

[@jenova9144]

I subscribed on Loldermort. 10/10.

[@FreddotheWheelchairGuy]

LOLdemort made me chuckle, but SWOLEdemort almost killed me 😂 😂 😂 😂 😂

[@ChezBigwa]

Thanks dad!

[@ChezBigwa]

@JamesSmithPT Scams running on your vids, mate?

[@nicolascourtemanche7938]

Should i take creatine while starting training. My goal would be to lose weight and gain muscle. I've tried creatine before when i was more in shape and tried to bulk up and i dont know if i could do the same thing with a calorie deficit....

[@HyperFlex924]

sorry, which one do you recommend again? thank you good content as always

[@HyperFlex924]

and is there a certain brand i should buy

[@michaelangelosena1509]

"Ohh big boy" 😂...

[@SamuelSchneider19]

it's the ''Not gonna assume your gender 😯'' that got me 😂 2:15

[@tomlangdonec]

as Simone who's often had a foggy head and lacked concentration. the biggest gains I've had are in the brain.

[@rawdefy]

Cheers, dad.

[@cope_seethe]

I think you look pretty big mate 😢 us tall and natty gotta stick out for each other

[@theonlyketan]

Can you do a video on Beta Alanine at some point, please?

[@joeyiversen2194]

Mk677 for that water retention is elite. Plus it come with the added bonus of HGH. And all you have to do is stop eating as much sugar as lizzo

[@Labergemusic]

I don't work out or have much interest in building muscle, I think I might start adding creatine to my diet though. I am curious to see how creatine will affect my skateboarding.

[@GTiR23]

It'll add 10 degrees per 360 bro, trust.

[@Labergemusic]

@@GTiR23 hell yeah I want these gains

[@TDYT103]

I feel like I'm the only person that hasn't really noticed the effects of creatine. Everything feels about the same, the strength gains have already been happening prior to creatine. It feels very subtle and I was thinking of maybe doing 10g a day since I am about 195lb and maybe I could use more but honestly not sure. I do feel like I drink more water though so that's a plus with creatine for just general health reasons. Edit: I finished the video and I think I will try 10g a day, also I use caffeine quite regularly so I guess I'll just take the creatine before bed rather than the morning like I usually do

[@konz2891]

Some unlucky people don't respond to the stuff either, hopefully you aren't one of them. I take about 7 grams at 193lbs and it works for me so hopefully you just need a bigger dose.

[@pmac5934]

I think you should up the dose. In fact loading might be your thing - 20g for ten days or so . Does give a dicky tummy ,, though,, like way too much processed white bread ( one slice, then ) and salt in my experience . Stay hydrated.

[@macronee]

Thank you

[@MissAnthropeR6]

Hahahaha. Ah I love him. Great information relayed in a very entertaining way. Very easy to listen to. 😂

[@thrallj]

Hey James! Dr Layne recommends examine and they have one supplement on their primary supplements list that i dont see a video you have made anything about! would love your thoughts on beta-alanine!

[@Ender13YT]

oah big boi

[@skularatna8136]

Can you take both creatine and Whey?

[@Mineratron]

I started it recently taking the guidance from your newer video, going through a loading phase as I had less than three weeks before going on a 200km offroad bike ride. As well as upping my strength training and targeted heart rate zone work… I would say I definitely felt a lot fresher during the ride and a lot less sore afterwards. It definitely helped with performance. If only I hadn’t fallen out of the pickup the night before whilst loading the bike and banjo’d my knee. 🥴😅

[@CodMagnet]

Thankyou LOLDemort

[@jayleak_]

I’ve read that mixing creatine with fruit juice is better than mixing with water because it improves how the body absorbs the creatine. Is this true or are the advantages of taking with fruit juice just a benefit because it tastes better?

[@chrisdraper845]

Doesn’t make a difference, you can have it with whatever drink you like. Just make sure it’s with a decent meal with a good balance of protein and carbs.

[@stevenkeane2795]

I chose hair over gains and stopped having it after like 4 months. Definitely works though

[@Valoric]

Thought it didn’t affect hair. That research no longer supported that claim.

[@stevenkeane2795]

@@Valoric maybe I was thinking too much into it but seemed like I was starting to receed after starting. Didn't think it was worth the risk personally so stopped and not got worse since.

[@samwoodsywoods]

​@@Valoricdespite what the (small amount of) literature says, I have tried starting creatine 5 times over as many years and every time without fail I get an itchy scalp and increased hair fall. Issue stops as soon as I stop.

[@Adam-M1]

@@samwoodsywoodsI’ve had this also. I’ve ran it over ten years. Taken years off. Thought to myself maybe it’s just in my head. Started again. Hair falls out on pillow and shower. So stopped completely now that it’s being recognised more as a potential side effect.

[@hobo1704]

​@@Valorictypical delusional comment about creatine. You obviously fail to understand how it works..

[@hypersomnia8397]

To quote Todd Howard: "It just works".

[@GeezerSqueezer]

Specifically what’s is the best method of ingesting creatine, meaning.. Does it need to be diluted fully? I’ve head about kidney damage if not properly diluted?

[@nickim1302]

pahahahahahahahaha, bloody love these vids!! Superb! :)

[@adio09x]

What about the impact of creatine on gout?

[@AlexSosa_]

2:23 oh big boy 🤣

[@joefrost13]

The fact that the blue line, which takes longer to reach "ECS" is shorter and straighter than the red line though the red line is supposed to get there faster, is bothering me waay more than it should.

[@paragmhatre8388]

Nice

[@peterpetrichor]

I'm natty, was always pretty big, not tall tho, but good genetics. I've started creatine, and after a month and a half i noticed 0 changes even in my weight, strength, and all. Tho, my hair started to go bye bye. So I stopped. Some people are more receptive to it, some less I suppose

[@MrRobertMacknaw]

What creatine brand do you recommend?

[@syms85]

I’ve sniffed loads of it on a night out! I wasn’t called mondydrate tho……and yes my performance went threw the roof. Sleeping on it was shite mind

[@cirvisis]

But, maybe stupid question. If I started using creatine 5g a day for a month, how long do I continue to do so? All the time or there is no point taking any more at some point?

[@liveloveride1676]

forever

[@cirvisis]

THANK YOU! @@liveloveride1676

[@clarke89]

my protein promo code had me 😅

[@liamkent8305]

lol dermort, oh made me giggle far too much

[@ClassyLife]

James, can i take creatine throughout my life or i should give break after some period of time?

[@mitchconner4057]

Have a break every 6 weeks

[@aristomenismourtarakos9613]

Plethora = πληθώρα (Greek word bro!) There ya go bro; free education lesson 2 ya, cause I ……. like yr videos! LOTS👍

[@jesseb5076]

Going off of the thumbnail, creatine will basically help me tense my muscles better lol 😂

[@millwallfan06]

Is this to only be taking on training days? And Isit just before you train or during?

[@Pewsy0]

Is the best way to take it with water?

[@wickywills]

No, snort it.

[@Valoric]

Cook on a spoon first 🔥 🥄

[@markengland2123]

Is there any danger to taking too much, especially when on a high intake of red meat already?

[@Ash21Scotland]

Whats te difference from Creatine and Creatine Monohydrate? Ive been using the creatine mono for yrs now. I dont feel like i have a boost now, when i have it? I duno if the way i look is down to creatine or would u look the exact same even if u didnt use creatine?? who knows!

[@tomoliver_music]

thoughts on creatine gummies?

[@Labergemusic]

"Im a kilogram heavier. wot" LOL