The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect?
What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth.
But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that!
The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play.
It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day.
Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase.
That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive.
Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video!
All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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[@JeremyEthier]

Hope this helps clear up any confusion you may have had about taking creatine! What other supplements would you like me to cover? Comment below! And for those interested, you can check out the full written article here: builtwithscience.com/build-muscle-faster-creatine/

[@tdp-pop6810]

beta-alanine 👍

[@tdp-pop6810]

There are also neurologic benefits on consuming creatine. You could mention them in a next video.

[@jonvelasquez2958]

Hello, after heavy pull-ups, my biceps shifted a little down, it looks like an injury to the long biceps tendon, please tell me how you can cure this and return the biceps to its original position, thanks in advance

[@pokemonbacon1237]

Cocaine

[@Priapos93]

Hyaluronic acid, please, and strengthening tendons in general

[@leonardapilado3261]

Jeremy has always been honest on his informative videos. No BS, no clickbait, just facts.

[@marcysmith2851]

I subscribed just to support you on KZbin because you are so well spoken! It’s so easy to listen to you. Your points are very concise, and I love how you summarize. I’m 77 years old and at the beginning of January I started working out with consistency. Grandma needs some muscle! I did buy creatine because my son gave me a punchcard for nine visits to a CrossFit gym. That has been a bit of a shock to my system! But I’m proud that I’ve been able to do workouts at a 😮modified level.

[@Scrungge]

Awesome! I'm 25 and also for the first time started consistently working out the last few months. How timelines can differ :)

[@Akirashirogayanaki9322]

Any update on how effective creatine was ?​@@Scrungge

[@cheryl2675]

You are both inspiring a 44 year old!

[@FLmetalhead]

Just started taking creatine a week ago. I don’t drink coffee so that won’t be a problem. I’ve stuck to the 5g a day and weigh 150lbs. I like the energy boost from creatine, especially working a physical job.

[@cazphill]

what brand

[@FLmetalhead]

Momentous

[@daddychillllllll5696]

Does it makes ur face puffy

[@YourLocalBurritoDealer]

How are you doing 4 months later?

[@piyush.IIT-M]

Yes ​@@daddychillllllll5696

[@ConsensusX]

Had to stop creatine after two weeks.I kept getting constipated. When I stopped, things started to flow smoothly. And yes, I was staying very hydrated.

[@rand49er]

Interesting. I've noticed that, too. The only thing I've changed is the addition of creatine in my diet besides adding the moderate workout I'm now following.

[@elianahill]

@@ConsensusX i have the opposite problem, usually i’ll have bowel movements 3 or 4 times a week but now i’m going once or twice a day, which in theory seems better but my body isn’t used to ky

[@ConsensusX]

elianahill@@elianahill interesting.. Yeah, I guess everyone responds to this stuff differently. I normally go almost every single day, smooth flow. After creatine, I had to use laxatives to move anything.

[@sincerelyrob4240]

What brand did you take? Were you exercising abdomen? And what is your diet? (At time of ingestion?)

[@elianahill]

@@sincerelyrob4240 idk if you are asking me, but i take the sunwarrior vegan active creatine monohydrate. I haven’t really been working out my abs, but i keep a pretty healthy diet getting more that 100 grams a protein a day and i hardly ever eat fast food, eat chips or drink soda. Im pretty sure i’m past the point of muscle saturation so i haven’t had any bowel problems

[@Rob-147]

Step 1) take creatine everyday step 2) workout, eat, drink, and sleep

[@Fish-rm6nl]

anavar give up

[@michaelgregory3452]

And no sex until marriage, right?

[@yocalfm5357]

Thanks, saved me 10 minutes 👍

[@VeinyPathwayPassion]

Do you have a money tree? 🌳 or a work too?

[@XVI__YT]

@@michaelgregory3452 😂😂

[@neemayaz1113]

5.5M views and tbh, he deserves it, good content

[@Vamos_c]

Can i know is it good to take creatine every day I meant im not going to gym for workout every day Going 4 days only for a week So is it ok to use creatine every day or should only consume on the day im going to gym.

[@Joe_goldberg12]

​@@Vamos_cjust use it when you workout, don't consume creatine on rest day

[@Julio817Fishing]

@@Vamos_cevery day

[@stuckinthe2000sforever]

deserves more tbh

[@DashWilder-cn3bq]

​@Vamos_c Yea, you can take it every day.

[@Valaran1]

Hands down the most informative and concise creatine video I've ever seen.

[@madslndng5188]

Hello Everyone! I actually been taking creatine for almost 9 months. Last December I tried taking 20g per day. 10g in the morning ( w protein shake) and 10g after lunch . After a month, I suffered from anxiety, paranoia and depression which I concluded that my emotions went apmplified. Now I am on creatine detox. It took me 2 weeks to feel better, I am on my 2 weeks and 3 days detox now. In short, be careful on taking hi-dose. I just learned.

[@gwenx4400]

You took 20g per day for a month?! Every suggestion is to take 20g for only a week, and even that is not without risk. Make sure to do your own research before just doing something…

[@madslndng5188]

@ i “tried “ increasing from 5g per day to 10 g per day then 20g per day. For a span of three weeks. No established research about hi dosing of crea… learn from me. :) My jealousy went hype!!! Like even suicidal and cant sleep on the third week. I dont do this for clout just sharing

[@jim-boy752]

The level of this video is another level.

[@1972malberto]

Thanks mate just started talking 5g a day not for heavy work outs I'm 51, I take for cycling and light lifting just trying to get my behind of the couch

[@joebouchahine2583]

@texwesany side effects or everything is fine?

[@smoove300]

​​​@@joebouchahine2583no bad side affects, just a boost to natural production you already have

[@thegogglesfam352]

good job man

[@1972malberto]

@@joebouchahine2583 sorry for only getting back to you know, not a bother at all some days I'm taking 10mg fell fine

[@TheJungleBoysYT]

@@1972malberto I'm glad you are doing good

[@uwilllose6094]

Supplements can be a great addition to a muscle-building routine. However, they're not a substitute for a proper diet and exercise.Look for supplements that contain ingredients like creatine, protein, and beta-alanine, which have been shown to aid in muscle growth and recovery.Remember, supplements should complement your training and diet, not replace them entirely:kzbin.info/www/bejne/Z5_Sn3eun66Ahq8

[@user-gi5wq3yd3h]

When do you suggest to take them? For someone who is slim

[@kryss2056]

i don’t think anyone was saying it’s any kind of replacement

[@zerrodefex]

Also pay attention so you're not double-dosing by accident which could be wasting money or even risking going over a upper tolerable limit. It's not fun having your workout interrupted by stomach issues because you took too much of something.

[@ExtrusionXDesigns]

@@zerrodefex i dont think anyone would be capable of double dosing, you have to be mentally challenged for that to happen

[@jacobcubillos3601]

alot of these food just contain precursors to those proteins so you would need a shit load… just take supplements safely

[@1cathexis]

What SO many channels leave out when touting its benign properties is that it is NOT recommended by any credible medical source for anyone with Fatty-Liver disease in particular, and any kidney/liver impairment in general. Some channels I consider border-line deceptive as they tout creatine's benefits, but don't clarify the difference between its natural production and usage versus usage via supplementation - which is NOT a natural aquisition. Another way some channels are border-line deceptive (or just ignorant) is that they cite studies which say taking creatine does not CREATE harm, but do not also add that taking creatine supps if you ALREADY have liver-disease is not reccomended. The devil is in the details!

[@faithalone5081]

Eat 90 pounds of meat a day dummy

[@BatDadx]

This is true for ANY supplement, food or drink. That’s why there’s TONS of warning labels on websites and product packaging that advises speaking to a medical professional before usage.

[@punderfulplanet]

After years of hesitation I am finally taking creatine 3g/day. I've been lifting since Dec 2022 with some decent gains.

[@bledioum2181]

can I take 5g if I'm 16

[@eimix6815]

@@bledioum2181 ye

[@TroubleisHere]

​@@bledioum2181na

[@SonOfThors_]

@@bledioum2181 Yeah but train for like half a year before using any supps.

[@aidansilvas4040]

@@bledioum2181no you’re gonna get a heart attack and die is you take too much be careful

[@SamanthaYork-q4s]

Thank you for citing your sources

[@diogomp81]

A couple of questions if that's ok: 1. so drinking a cup of coffee a day won't affect creatine's effect, if not taken at the same time, correct? 2. how long shall we take creatine for hypertrophy? Should it be like protein, where it's basically forever? Or is it advisable to stop every 3 months or something like that?

[@alinpetre5404]

Dont mix it with coffee but you can have coffee. Its forever bro. Once you start you have to keep it daily

[@parry3439]

@@alinpetre5404 you don't HAVE to keep it daily, but creatine effects diminish the more you don't use it over a period of time

[@ElijahWatts-ji9yx]

​@alinpetre5404 you don't need to take it forever...

[@anujchaudhari8447]

Brother u dont need to take it daily rather what i personally do is take a box of 32 servings let it finish then deload for 1 month and again take 32 servings of one box in short finish 1 box then deload for 1 month..... so on

[@baronsammy]

How slow are you? Did you watch the video? Caffeine and creatine seems not to get well together, he didn't say it was save and totaly scientifcally proven to take coffe at different time, he just said if he basically had to guess and you really want coffe, then the best solutiono would be to take them at different times. Your translation = "ok coffe and creatine at different times is OK"... haha people really convert the truth to what they want to hear.

[@Itsjoecampos]

Taking it as a preworkout is not mandatory simply because it’s not a stimulant nor is it a nitric oxide booster. It’s just smart to take the daily doses on time regularly. Great video. Randomly looked up the trending content for creatine info. 💪🏽

[@rayevans4740]

Very useful presentation...Kudos

[@loremipsum2408]

Thanks so much for covering this. I’m new to working out, skinny fat, and looking for ways to safely maximize my gains. These resources are a Godsend!

[@dakillah6018]

get that work done

[@hobotify]

I tried creatine, took it for a month, didn´t get any effects from it. But i´m also a heavy coffee drinker, 4-5 cups per day. It never occurred to me that it could actually be why. Creatine binds water, while coffee is a diuretic. Makes sense that they would cancel each other out. Maybe i´ll try creatine again, but reduce the coffee this time.

[@donaldkasper8346]

All just speculative babbling about caffeine. You are going to piss or poop most of your creatine out anyway.

[@thomasgore5442]

1/4 are non responders to creatine

[@SomethingEasty]

You weren't working enough

[@donaldkasper8346]

Because of this pathway versus that pathway and therefore that, is not how biology actually works. Just because a pathway was found and more chemicals in the pathway are eaten, does not prove this boosts the pathway. The chemicals have to get through the gut into the bloodstream, then to the cells, and to the right pathway chemicals. That is a lot of what if's. I don't get bloated from creatine, it does not make me gain weight, and so caffeine as a diuretic does not likely inhibit creatine doing anything. Water in cells is not water in the blood is a problem for starters. It is where the water is that matters. It is not just dumbo water here, water there, blah, they cancel because some shallow thinker says so.

[@donaldkasper8346]

I noticed protein supplement powder in my coffee with soy milk makes me less hungry and drink just those two instead of coffee all day. Morning drink with 5g creatine, and several other amino acid supplements claimed to do something useful. Worth a try.

[@morriskirega1897]

This video has answered all my questions about creatine. Good job sir.

[@TheBarking2]

To get the most from your creation consumption, drink plenty of water. That’s what actually makes it work.

[@TheSBleeder]

This. Creatine draws fluids into muscles. Without sufficient hydration, you're going to literally piss away the creatine.

[@yurizaldivar5023]

Hi friend, what would be the ideal water consumption when taking creatine?

[@TheBarking2]

@@yurizaldivar5023 after you consume your creatine, you should drink 8 ounces of water a couple of minutes after maybe 15 to 20 minutes after then drink water every half an hour afterwards just sip though out the day. Don’t worry about pissing out your creatine Thts why it’s recommended to use the measurement scooping they provide.

[@sarthakpatel7109]

@@yurizaldivar5023 it's upto ur body and ur daily consumptions of water .. if u drink around 2L a day then u may increase it to 3L or something near .

[@alinpetre5404]

@@yurizaldivar50235g creatine with 200ml of water. Use hot water so it will dilute better and use a straw so you dont miss the crystals at the bottom

[@sam3158]

@JeremyEthier Can I drink coffee in the morning and take creatine at night after my workout? Also can I take whey protein shake and creatine at the same time?

[@Razzfarms]

Its been scientifically proven by numerous firms that caffeine doesn’t cancel it out

[@Razzfarms]

Just dont drink alcohol as it can lead to liver dysfunctional

[@juanb.274]

Why 20 and not 12 grams for loading? Since the brands recommend 5 and 20 (mantainance/loading), you say 3 and 20...hope the question makes sense

[@gene_saiyan]

Has shown loading phase is only a myth you dont need to load ... loading is only a marketing strategy for u to run out faster to buy more... all you need 5g of creatine = 1 scoop only take everyday including rest days 120 Oz of water throughout the day... mix with your protein shake, sports drink after workout recommended

[@ademon5142]

because as i read somewhere 20-25 is the maximum capacity the muscles can hold ( or the body )

[@marcotix4]

Bro! I only have one to thank for this video! I tried this very method, and it helped me realize how fast I hydrate… I’ve had bad days which led to more optimal hydrating methods! I’ve had side effects such as inflammation in the salivary glands which I investigated it to a normal symptom as dehydration… total conclusion: this method works!! …but stay way up on your water if you plan to take up to maximum amount (loading phase). 😅😁

[@UxJ7]

Brilliant content, straight to the point

[@user-gj4ez6qj2z]

Love that you cite your sources. That's babe behavior, good work.

[@Chlrintruc]

Drink Water , Hydration , Drink Water, Hydration, Drink Water, Hydration

[@candypearson5810]

I found an app that reminds me Everytime I need to drink water it has helped me a lot.

[@CjwDaBlendz]

@@candypearson5810what app ?

[@tarakouattara6290]

@@candypearson5810 what is the name of the app please?

[@Zach-cv5ep]

@@candypearson5810 can I get the link of the app please.

[@American.-Idiot]

​@@candypearson5810 it's time to drink water

[@10-OSwords]

Very interesting about possible GI distress from mixing w/caffeine. Def. gonna try taking AFTER workout now as I do need caffeine & DO have GI distress. Thanks!

[@yorkshire2234]

planning to take it just 5g for the first 7 days and then other 3 weeks just 3g at day

[@TyeBuck]

How was your results if any. ?

[@Rohxntharealest]

you would need to take 5g for more than 7 days to saturate the muscles

[@QUALITYOZ]

​@@TyeBuckhe's ded

[@yogeshratudi2061]

Share results

[@yorkshire2234]

first week nothing really changed visually but i got more energy and i could add +5 or even 7kg more to my exercises at the end of the week and only on second week i started seeing more progress visually

[@leoastner888]

I've been working out almost a year now. Through my year I've seen impressive results only extreme will power and a healty lifestyle. But I want more gains, because I can't stop the grind. That's why I bought my first bag of Creatin Monohydrate (5000 mg). I'm really excited and I just wanna thank you for all the tips from this video. Lift safe, gym brazz.

[@str7637]

any updates a month later? im looking to buy the bad ass anabolic creatine too

[@TroubleisHere]

​@@str7637same but idk if I should take it

[@silentxee6046]

@@TroubleisHeredude I’m thinking about it but idk

[@leoastner888]

@@str7637 Long story short, I started taking my Creatine Monohydrate on a daily basis for whole week: Loading fase 5 g × 4 times = 20 g / a day). But then I got sick and couldn't gym for like 2weeks. After that I kept taking 5 g / a day after my first week, but then I just stopped. Probably because I didn't feel like It would do something, since I couldn't go to the gym anyways.

[@k9inez643]

@@leoastner888did you take it all in once or divert it into different times of the day? in the video he said to avoid stomach discomfort and all that other stuff, take 1 at 9am, 1 at 12pm, 1 at 3pm, and 1 at 6pm.

[@B4JALT]

Answered all the questions I had in one video with scientific research. Literally, this is why Jeremy is the goat.

[@rand49er]

At 75 years of age, I've had surgery (twice) plus a bunch of radiation on my tongue for cancer and have challenges swallowing as a result. So, I have to eat soft foods and smoothies. Been eating this way for a couple of years so have stable and very familiar bowel habits. I added 5 g of creatine each day while starting a modest weight-lifting routine about 3-4 weeks ago. There is definitely a constipating effect. I feel great otherwise. I may add some fiber to my very healthy diet to counteract the creatine's effect. I plan to continue with creatine and ramp up my work out a bit more to take full advantage of it providing that bit of added energy to my body. Thanks for your video regarding the 3g vs 5g issue.

[@seanmahaney1684]

Great video. Simplifies things for newer lifters and is a reference based video. Love it, good stuff dude!

[@carolmitchell4281]

great vid, i take creatine before a workout it gives me more strength for lifting, i tried taking it after a workout instead but noticed lack of strength during workout, so i now take it before.

[@Bbqluv7]

You’re supposed to take it 20-30min before workout

[@mattball420]

Time of day doesnt matter its about keeping saturated, its has no immediate effects

[@BiA-hg7qr]

@@Bbqluv7 Disgusting noob

[@randomr5830]

Who should not take it ? Any concerns with High bp or senditive skin types ?

[@candyloo8164]

I’ve been taking preworkouts that had creatine already in it. I didn’t understand why I felt nauseous the more I drank it during my workouts. That study makes sense 🤔

[@cuddyholder8685]

How did you deal with this ?

[@candyloo8164]

@@cuddyholder8685 I bought a pre-workout with no creatine in it and I’m taking creatine separately

[@DigitalDude.]

I think the best way is to take them together since you could be taking too much. You should probably take less then adjust to more? I’m not sure but it makes sense (Don’t take my advice, take a doctors or professional!!)

[@fissavids8767]

try taking a different form of creatine. a friend of mine gets nauseous from mono-hydrate but since he deviated to a different form he does not get sick anymore

[@ace__1652]

I was always bullied for having man boobs(im 14) i have worked out alot and im kinda fine rn.. i want a good body now and am setting good habits to follow everyday like working out 1 hour and then a cold shower.. i started taking creatine today. Day 1 - it felt good.. kinda didnt taste good. But it gave me a energizedish feeling tho.. but the taste is rly bad.. ( will update tmrw) Day 2- i worked out and felt abit stronger and then i took creatine Day 3- felt lazy to get out of bed but completed the workout.. Day 4- i see minimum changes

[@prathameshtodkar2607]

I ve had a similar problem of having more fat in my chest area. A work out that has worked out for me is David Goggin's chest press with small weights. In this exercise I use 2 kg dumbbells and do 500 reps of chest press. It has helped me a lot and I saw results in the first month. Check it out, you should be able to find David Goggin explaining the exercise on youtube

[@deimosok2003]

So how it goes pal?

[@avgggamer]

Hey bro have you gained mussel? And weight gain

[@leopilieci]

Could you guys tell me wich brand is better?

[@hadkanat3745]

Leo Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking everyine tell you leo pilieci

[@EatDaTpusSy420]

Hostile brand has really clean supplements in my opinion

[@moosejordan7125]

If I put it in water can I drink it throughout the day or do I have to chug it

[@bernardopatrao4255]

excellent work man, great intro to each subject, great animation, narration and source descriptions.

[@davida472]

I have been taking creatine for almost 3 years and it is a blessing to my everyday life and workouts. I am never tired. When I am off it for awhile I feel more weaker and tired after doing some activities.

[@stamy74]

I use to drink coffee every morning. What is the time space I should leave between the consumption of coffee and creatine?

[@simon4321]

Half-life period of caffeine in your body is about six hours so depending on how much caffeine you have been taking in... Some time in the evening should be fine I guess

[@silentgunnu]

I am taking creatine from 1 month I seen changes in my body ❤

[@channel913x]

how much changes and what about weight lifting strenght ?

[@BahduhNongbri-fp6oh]

Should we take creatine before or after workout

[@rollno27rajdeepshandilya34]

After

[@sethmitchell7102]

It doesn't matter. As it takes a while for the creatine to be absorbed by the muscles. It's a daily dietary supplement, not a pre or post workout supplement.

[@anthonylira6674]

I have a question which one do you use? If you don't mind me asking

[@Artinbrain]

Why protein

[@Artinbrain]

Whey protein

[@jakerobert3118]

Fantastic video.

[@sincerelyrob4240]

In that study with the caffeine It would make sense to know: Quantity of caffeine consumed - And - If it was consumed with creatine (at same time)

[@briangermain3348]

Should I take creatine on rest days?

[@jruderwier]

Every day

[@briangermain3348]

@@jruderwier thank you

[@hartoka8478]

Brian! Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/stacking without creatine combine all and all legal brian germain

[@davidwelburn]

Is it better to take creatine in hot, warm, or cold drinks? It doesn't dissolve in cold drinks, but does that matter? And could fluid that is too hot cause it to break down and become less effective? Thanks.

[@ukaszoczko11]

Just swallow a spoonfull of creatine and then drink water like a real man :D

[@gustavogo2915]

@@ukaszoczko11 that doesn’t sound like something a true man would do…

[@ukaszoczko11]

@@gustavogo2915 You can always sniff it :D

[@Saintz1408]

@@ukaszoczko11 Like a real man!

[@kiddpkdelow7535]

@davidwelburn7208 it’s best to dissolve it in hot water

[@rubeshgurung9703]

Can you use creatine and whey protein during fat loss process ??

[@flanfertlan5424]

rubesh Never try to rush things or this[ kzbin.info/www/bejne/Z5_Sn3eun66Ahq8 ] could be the outcome.

[@davida472]

Of course. It helped me to lose weight.

[@brittoprashanth5365]

@@flanfertlan5424

[@craigs1437]

This is the best & informative short video I have ever seen on creatine.

[@IvenSolorio-xb7xz]

I’m going to do 10 grams a day for 2 weeks for loading protocol I do not want to risk stomach pain and nausea

[@brayanrodriguez8112]

hey did this work out for you?

[@rence6969]

​@@brayanrodriguez8112 ff

[@itsjoseph875]

@@brayanrodriguez8112did you try it?

[@drewgoldson]

Learned a lot from this - thanks bro.

[@alialili499]

The whey protein I bought contains 3g of creatine, should I take 5g of creatine in addition or should I adjust it by flowing 2-3g?

[@sartikablossom]

I think 5g per day is the safest dose for creatine

[@davida472]

I would just keep doing what your doing because anything extra even by a few G's will just either get pissed out or stored. It is not much a difference unless you are taking like 4 or 5 protein shakes a day then I would stay off creatine as you get it from that and other food sources like chicken and meats.

[@ty-onlyspams338]

What is the best creatine to buy

[@chasjackson5852]

Man this video was SO Helpful & thorough. Thanks 💪🏾

[@charless2691]

Is creatine bad for someone trying to lose fat ? Just in regards to the water retention

[@dr_no_ok2125]

You gain water weight. Not body fat. It helps lose body fat. The water weight makes your muscles bigger. Make sure to drink plenty of water.

[@charless2691]

@@dr_no_ok2125 appreciate it thanks. Been wanting to use it but wasn’t sure

[@rexter780]

@@dr_no_ok2125 so it helps to lose body fat ? I need to gain weight I'm skinny should I take creatine Or not

[@dr_no_ok2125]

@@rexter780 yes you should. You gain weight pretty fast, but not body fat, as long as you know how much you should be taking

[@instantrust3435]

@@rexter780 creatine can be good for losing or gaining weight whether you lose or gain fully just depends on how you are eating

[@ed_geins_hobbyjol3k559]

About the coffee thing, so I just shouldn't drink coffee at the same time I take my creatine right? Can I still drink coffee earlier in the day way before the workout and creatine?

[@ipoop4359]

Quit drinking creatine

[@ed_geins_hobbyjol3k559]

@@ipoop4359 I realized that it makes no difference as long as you don't drink like three cups of coffee or everyday.

[@jankrzysztofrakowski5616]

Nice video, thanks! Creatine has also some nice side effects (prevention of cancer; it's good for brain health). One thing that might be additionally important is to remember that with creatine you need to intake even more fluids! Potentially, since drinking coffee is diuretic and consuming creatine requires increased water intake, could this be why coffee reduces the effects of creatine? For every cup of coffee, you should drink an extra glass of water.

[@LOCKDOWN_CYBERTRONIAN]

I did this and yeah it worked I gained strength and muscle growth for 4 months now and gained weight from 77kg to 100kg within those 4 months no side effects, brain working effectively max lift slowly improved and yeah staying hydrated

[@حقائقوغرائب-ر1ذ]

hello bro, i m happy for them gainz keep up the good work, i just bought the cell tech creatine can you tell me when i should take it before or after workout and also the dosage thanks!

[@LOCKDOWN_CYBERTRONIAN]

@@حقائقوغرائب-ر1ذ bro its based on your body and preferences.For me it’s 5 grams after workouts and sometimes early in the morning when I wake up to cater for the rest of the day and it worked for me.Just be consistent and have that mind muscle connection while training with technique and form strength will follow. Thank you

[@zainahmed7485]

When to take creatine? Before or after workout???

[@LOCKDOWN_CYBERTRONIAN]

@@zainahmed7485 I usually do it after work outs feels good and stay hydrated for the next workout in the next day

[@tacha6476]

5:00 loading protocol

[@sergiodiaz5839]

love your videos. you’ve taught me so much thank you

[@tyler-vo3nx]

get off his dk mate

[@d00dleb0b]

is ghost creatine good or not? if not what brand should i buy?

[@lucasitoi351]

I’m a coffee lover and it was not clear for me whether it is ok to drink coffee during the day (not together with creatine) or to avoid coffee even during the day

[@yrave6864]

Coffee is metabolized after 4hrs. So no coffee 4hrs before should be fine.

[@aronchas]

Been using creatine for 2 years and coffee drinker. No problems with performance.This myth has been debunked time ago.

[@truckerrickakamanowar]

​@@aronchassame here. I drink a couple cups coffee everyday and have had no negative results. I wake up in the morning have about 10-12 oz of water with my creatine as soon as I get up. Have a couple cups of coffee and water through the morning with all water through the afternoon. About 50-60 oz of water daily. Because I workout in the evening I sometimes have a cup of coffee before a workout to wake my body up.

[@ambience3283]

​@@aronchas It varies from person to person

[@atinOO7]

Can anybody suggest a good brand of creatine....thnx

[@jackdorsch]

Creatine Monohydrate from GNC it is 100 % pure micronized creatine

[@Fionixedit]

Well core

[@alonsothebest100]

Evogen creatine monohydrate micronized

[@chrissmith1001]

Please discuss HMB. Which kind is the best to take? Is is a good idea to stack it with something like Creatine? What are benefits? What are non-benefits?

[@chrissmith1001]

@@mansonfatir1929 I asked for an answer, not a parenting lesson. Maybe I’m not as unintelligent as the people you surround yourself with. A question is a question, not a cry for help dude. Geez

[@hobsdigree2]

I have one of the most sensitive stomachs out there. I have black coffee in the morning and unflavored creatine hcl afterward and have no stomach issues.

[@ElectricWaves]

Thanks for this well put together video. Very helpful and thorough.

[@zerrodefex]

I had seen studies that if taking 20g/day by day three you're already mostly saturated. Also since more than 10g/day tends to cause diarrhea it's likely better to do 10g/day for a week as a loading phase.

[@birddaddydetta]

That's what I was thinking of. I don't mind doubling the loading phase by cutting the dose in half

[@donaldkasper8346]

2.5 gram makes me have to run to the toilet with really soft stools. I would probably get the total craps at 5g and probably would not make it to the toilet at 10 g.

[@justingordon3887]

Don't know why nobody suggests what you mentioned cause that I'm currently doing. You get the best of both worlds in terms of your body adjusting to tolerate it whilst cutting down time with one serving per day before your saturated!

[@cyberdeath22]

Mixing imperial and international units is just wild

[@dominicandrews903]

Calling metric system "international" is wild tbh

[@ElGuapoDeSantoPoco]

@@dominicandrews903 check a world map , aside from US, Canada and UK , everybody uses metric

[@EricRodriguez-jz5tq]

Wow, thank you bro! You help me to understand this creatine thing. I just started working out 3 months ago or so. I have never in my 29 years of life workout at a gym or with any equipment and a friend of mines from work motivated me to work out. He recommended me creatine and also protein shakes. He had told me to take 5grams of creatine per day , so i did, but i did kind of question myself if it was to much for me because i was just starting and i weighed 115 lbs… but after 3 months, i went up to 130 and then to 135 lbs. i grew a little of muscle on my arms, chest, back, shoulders. It feels amazing !! I am still a slim dude, but i was waaay more skinny before. Now I can’t stop working out 😅 But with this being said , i appreciate your help bro, even though i have been taking 5 grams, i will start drinking 3 grams, to save money and also it seems like 3grams and 5 grams do the same effect !!

[@blooey-YT]

I started taking creatine at the beginning of this week, is it okay that I take it in the morning and have a workout in the evening? Or does that lessen the effect the creatine has on me?

[@jacknicholls5868]

No have it anytime of the day, just get it in to the system. But you’ll need to eat correctly aswell to really see the benefits.

[@minnesnowten631]

@@jacknicholls5868How much time before each use would you say?

[@blooey-YT]

@@jacknicholls5868 alright thanks a lot, and sorry for the late response.

[@quipher]

Should I avoid this if my hairline is fading? My widows peak is looking peaky. Does this mean I have a sensitivity to dht? I don't care if I lose my hair, but I wouldn't risk a swollen prostate or anything

[@coolmetin02]

I mean wouldnt a visit to a doctor be more useful than the youtube comment section? Also if that is a risk then you should also consider if it is even worth it to even consider taking creatine in your case

[@_Roik]

@@coolmetin02i agree with you

[@JavenLew]

Is it okay to be taking creatine as a 15-year-old (turning 16 in a couple weeks)? Also curious about how much I should be taking. (Which creatine ya'll using right now)

[@bruh5400]

Yuh

[@birddaddydetta]

I'd personally say you better wait for it. Get used to working out a bit and building the foundation of your strength. Later on you can always take creatine, but right now try to rock it as you are

[@oharawinter]

Great video, but I wish he addressed if there's a benefit in cycling creatine. I've read 4 weeks on, 1 week off… But it didn't have any sources to back it up🤔

[@starlord872]

Not sure I you got to 2.3g with your calculation!?

[@khaledmuhanna9665]

he put the lbs on the screen instead of kilos. i was confused too lol

[@samratgarai8815]

@@khaledmuhanna9665 oh now i got it.. i was confused too

[@chuckwheeler6298]

Editing mistake it seems

[@BRNN-]

Can I take preworkout aswell as creatine? Would I take the preworkout before training and creatine after? Any help would be appreciated!

[@nTnaTionaL]

since preworkouts are loaded in caffeine, it's reccomended to take creatine post work out and take preworkout before going to hit the weights. Creatine and caffeine is not a good combination to be taken at the same time, some of the side effects of it is that you'll have an upset stomach

[@BRNN-]

@@nTnaTionaL Much appreciated

[@fartimoore2055]

zyper! Never try to rush things or this[ kzbin.info/www/bejne/Z5_Sn3eun66Ahq8 ] could be the outcome. !

[@chrisandrews8926]

Perfect video! Exactly what I was looking for

[@MarcosGoodman]

Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.

[@lachlank]

i usually snort it

[@andrewimus5943]

Does it work?

[@richardcraig9114]

Haha 😂

[@biglupullive9317]

No.

[@KingGaming-qu3nt]

Bro wrong powder

[@manojbisht9815]

😂​@@KingGaming-qu3nt

[@publicbathtub3005]

Should I take creatine 5 times a week or daily?

[@stevenmckee6134]

Every day

[@ulysesj-a9659]

For the rest of your life

[@toddevery2128]

Great thorough presentation!

[@ftssh]

Any science behind difference between monohydrate and hcl creatine?

[@sophiewalsh5492]

Personally I’d recommend gradually introducing creatine and not loading bc creatine makes me throw up (even just 5 grams of it) if I haven’t taken it for a while. When I first started taking it, it made me super sick for the first week even though I was only taking about 5 grams a day. I can’t imagine how bad it’d be if I was taking 20g 🥴

[@mauryan_empire853]

Have you tried 3g per day post workout?

[@theredpillneo2296]

I’m taking it for the first time and took 10/15 the first day and about 10 half way into today and feel fine, how does it make you feel??

[@thembones1895]

Interesting, how did you take it? 5g/day was fine for me. Didn't notice any sort of side effect or anything. After about a month I def was bulkier and felt more explosive, but not by a huge amount. Sex with the wife was wild too, but have not researched sexual function effect if any. But I made no other changes to my workout routine which I have been doing for so many years.

[@thalmoragent9344]

​@@thembones1895 Did it effect semen viscosity?

[@thembones1895]

@@thalmoragent9344 Hah not sure, would have to ask the wife. Maybe, though I doubt that's directly from creatine. If anything due to the increased T from the more intense workouts from the creatine. So indirectly, maybe.

[@StephenBommarito]

Great overview. Thanks!

[@dilshikista143]

I did not understand it very clearly. Should we take creatine before workout or before workout? If before workout then how man minutes bevor would we eat it. Thanks and sorry for my bad English 😊 hope u understand me what I mean. And after workout then should I take creatine and protein together????

[@arslaankhan45]

The thing that he says is that creatine doesn't have immediate effect so it didn't doesn't matter when you take it, just take it whenever but be consistent meaning take it at whichever time you like but take it everyday to see results

[@Goodbrod]

So, you should take it even on the days when you don't work out to keep it in your system?

[@dylansue3519]

Whats the best time to take it? Before work out or after working? Does it works even if u only take home work out? Gym 2-3x a week?

[@rubenetics808]

take it every day!!

[@jamesc5363]

Useful and factual information of Gold standard. Thanks, Jeremy!

[@wolfgangmuhlbauer2181]

Does Creatine increase hair loss?

[@neetujain6451]

Yes it's one of the side effects

[@thrilla1111]

No

[@jaktheripper6532]

I think the grapefruit thing is cos grapefruit juice is an cyp450 inhibitor ...so decreases creatine breakdown.

[@firesidemike3846]

Just on my 5th day of creatine, loading phase. I just had my 2nd gym session since taking it and I did chest for the night. About 40 minutes but my body has never ached so much before so not sure if this is because of creatine. Only difference I did was shorten breakes between sets

[@anuragps4957]

20gm creatine together or 5 gm by 4 times a day? Which one is good?

[@coolmetin02]

@@anuragps4957 i doubt it makes a big difference

[@raiden3013]

hopefully you are drinking an increased amount of water. creatine draws in a lot of water so you need to drink a lot more water to counter act its effects

[@speedyboi8163]

@@raiden3013exactly how much?

[@IrysHardstyler]

For me more than 10g/per day was to many in loading protocol - feeling bad, I was sick

[@christianvegito]

How much u weigh

[@antoniobento2105]

Wish you are feeling better :) How were your results?

[@IrysHardstyler]

@@christianvegito 74kg/180cm, normally i used to ~3g per day ;)

[@Gonzalezblendz]

How much water do you need to drink a day if you are over loading?

[@regiabwaba]

3-4 L / day

[@carlweezer1908]

I love caffeine and really helps my workout after a hard day work I don’t want to give it up so is creatine a waste completely so don’t use it?

[@Colix_EI]

So, saw some questions(like mine would be) in the comments, but no answers to them. Is it okey if I mix my creatine dose with protein dose in the shaker? And as much as I understood- it doesn't matter when, but most of the people here say after the workout was a better feel than pre. Thank you in advance!

[@koningklootzak7788]

Yes

[@birddaddydetta]

Yeah add it to your protein shake afterwards, no problem at all. Also, since creatine can give your stomach the rumblies it might be better to take it after your training

[@dredgmo]

Direct and helpful. Thanks for the video!

[@xshadowscreamx]

How much soluble/insoluble fibre do I need to counter balance the amount protein in protein shakes?

[@birddaddydetta]

Odd question. If you want less protein, why not take a smaller scoop?

[@kaiviljoen8674]

The carbs in the protien shake oxidizes with the amino acids in the protien, compensating naturally. Protien shakes would be illegal if they didn't provide this property.

[@Achangedname2000]

Does "Taking creatine and caffeine separately" mean to leave some time in between them (if so, how much)? Or does it mean that if you take caffeine from pre-workouts or from coffee you can not take creatine at all? 🤔