Sports Nutritionist Explains Best Creatine To Take & How

[@alancantu2557]

Been considering incorporating creatine into my new workout routine. This video helped insofar as highlighting the bs on social media and getting straight to the point. Thanks man.

[@ilianstoimenov6619]

My exerience says Creapure compared to other types - it works best and most important - no stomach discomfort and no kidney pain. And no load needed.

[@hamzanabil7655]

I can confirm it

[@Sam-wc7uo]

What brand do you recommend?

[@infiniteg7852]

Kidney Pain?? Doesn’t sound good

[@ItachiUchiha-nb5cv]

What type of creatine was giving you kidney pain/stomach discomfort?🤔

[@demarcusrogers9068]

German creapure ​@@Sam-wc7uo

[@s1vrbck_fitness]

I learned a lot from this video. I just switched my Amazon subscription to the Creapure version. Thanks James!

[@JamesGrage]

🙌👊

[@kdavidsmith1]

Do you need to cycle off Creatine or can you take it continuously? If you're supposed to cycle off how long off and how long on?

[@bharamcharya_prachandshakti]

Awsm information, i would like to ask so creapure doesnt convert in creatinine?and if creatine is not creapure but its a german made creatine but not creapure so is that still good from others creatine?

[@linusnilsson1199]

Really professional and helpful video. The fact that you didn't try to sell anything in the video emphasizes your legitimacy even more. Excellent work 👌

[@JamesGrage]

Thank you! I appreciate the positive feedback

[@ibraoul]

Thank you ... great video !! I'm looking forward to trying it. When should you consume your daily dose of Creatine? In the morning, before or after your workout? On an empty stomach or not?

[@leopoontw]

I recently bought 'Precision Engineered Creapure' from Holland and Barrett, it says on the label to consume 15-30 mins before exercise. Do I have to do this, or would it be okay to mix it in with my protein shake which I take right after my workout? Thanks.

[@JamesSchiller]

Well done with this.

[@wtsukazan]

Thank you for all the info!! I’ve just ordered “PVL Creapure Creatine - 100% Pure German Creatine monohydrate Powder - 48 Servings - 240 g” the same one you showed us on the video!! Thank you once again!! I’ve been working out lately without taking anything.. Now within my next 90 days.. Looking forward to see the difference..

[@JamesGrage]

👊

[@deshi_boy_amare]

How's is it so far?

[@wtsukazan]

@@deshi_boy_amare it’s been great so far.. Muscles 💪 are starting to show off more than what it used to 😎 ..thank you for asking

[@pelletqowew1239]

Wow I was looking on Amazon for good brands and I saw this and a couple others but this comment sealed the deal for the PVL brand thanks for the recommendation. For some reason I trust this comment more than any of those Amazon reviews because I never know if they’re real or fake

[@wtsukazan]

@@pelletqowew1239 Sweet!! That’s awesome!! I do p90x and t25 so I can feel a boost on my daily workouts, muscles along with ripping results are coming along quicker this time around, enjoy the future results!!

[@shadowpapito]

Whoa!! This video really helped me a lot! Sometimes in life, ya just need to know that when you share information, people who are looking for it really benefit from your effort, great job and Salute!!

[@JamesGrage]

I truly appreciate that. Feedback like that is what keeps me doing content

[@deckyitsomo3476]

Thanks for helping

[@Mike-n9k9o]

Great video and very helpfull. Thanks.

[@CrazyQP]

What is the song at 4:54 I heard it in another video months ago and have been on the hunt for it. Good info about creatine as well!

[@Klassen223]

Hello @JamesGrage awesome video man! I'm wondering what your opinion is on "Jacked Factory Creatine Monohydrate Powder"? I was thinking of trying this one out.

[@JamesGrage]

@@Klassen223 I just looked up their website. I can’t tell you about the true quality of the products as I don’t know anything about who they are (founders, etc). Their “about” page is pretty generic. They do use Informed Choice for testing of banned substances, which is good, but it doesn’t guarantee quality of the active ingredients. They don’t use CreaPure so it’s more than likely it’s creatine coming out of China which doesn’t meet the same standard of purity/quality

[@seanmorton1172]

Thank you for your feed back! Keeping going brother, God Bless you and your Family

[@JamesGrage]

🙏

[@MERMEN83]

I have been taking the sun warrior vegan creatine, not as strong as the other brand but I like it, no side affects!!!

[@JamesGrage]

If you like the brand then there’s definitely nothing wrong sticking to what works for you. With that said, I do think SunWarrior is a bit disingenuous with their marketing. Their brand ethos is being “plant based with nothing synthetic”. With that said, there are no plant-based forms of creatine. They are all synthesized. They also have a video on their Amazon listing that says that some creatine supplements are made from animal sources. To my knowledge almost 100% of the products on the market are made synthetically and not from animals or animal products. Yes, creatine is naturally found in meat and fish, which is why it’s very beneficial for Vegans to take a creatine supplement. So, I’m not saying they don’t make a good product - I just don’t like their approach.

[@michaelynequez1474]

Hi James I was wondering if I can use 5 g of creatine a day everyday! I bought the pvl German creatine! Thank you 🙏

[@JamesGrage]

🙌 Yes, you can use it everyday

[@michaelynequez1474]

Thank you 😊

[@stuarttimewell684]

The man the myth the legend. Another great video bro

[@JamesGrage]

Thanks brother! 👊

[@AndyP-sj4sj]

Thanks for the straightforward advice. Have been trying creatine but have been having stomach issues. I understand kre alkalyn creatine is pH balanced and therefore may be more digestible. Is it as effective and does anyone have a brand recommendation as its expensive.

[@JamesGrage]

There was a study published in 2012 directly comparing Kre-Alkalyn to Monohydrate showing that it did not promote greater changes in muscle creatine stores. The pitch for kre-alkalyn is that less of the creatine is converted to creatinine with the changes in PH (below 2.5 or above 12.1). The reality is gastric acids in the stomach are about 1.5 -2 and so less than 1% of creatine monohydrate converts to creatinine.

[@tss6465]

Amazing info! Quick question- does creatine need to be taken forever once muscle building effect is achieved? or does the effect disappear once supplementation is stopped?

[@JamesGrage]

Great question! So it’s easiest to think of the muscle building benefits of creatine in a few different ways - one is fueling harder workouts which will help build lasting muscle - the next part is going to be the increased intracellular hydration (swelling of the muscle), which can be a potential anabolic trigger, also resulting in lasting muscle - BUT the actual increased cellular hydration and associated increase in muscle size typically only lasts when maximizing creatine stores through supplementation.

[@annadad2023]

Please do a "bullshit or not" video discussing which supplements actually work and which do not.

[@JamesGrage]

👊👌

[@wowlittlesusay3214]

@@JamesGrageyou’re going to punch his hole?

[@animus1277]

Hes gonn tear it wider​@@wowlittlesusay3214

[@juniorempire8641]

Hey james. If i take it for 28days. What do i do then? Pause? Or when doni begin again? How long can i do it?

[@ICONICINSIDER]

Fantastic video James to better inform the public about this knowledge. Currently taking BPN’s version of Creapure. Would you recommend PVL or Muscle Feast brand in terms of quality and tested product?

[@JamesGrage]

Thanks my friend. I personally like brands that use higher quality ingredients and also take the extra step of having their products tested. PVL is a Canadian brand that has been around a long time and takes the extra steps to make a good quality product, including having it Informed Choice certified. I know the guys at Informed Choice and they take their testing very seriously.

[@liskydog]

Which time frame would you recommend cycling creatine?some say a weeks rest, some say a month?

[@JamesGrage]

The good news is you don’t ever have to cycle on and off of creatine. People who suggest that are misinformed. You can take it 365 for the rest of your life. Think of it as more of a “natural nutrient” than a supplement.

[@Yogesh_chandra_jukariya]

Sir which one should I buy as-is-it creatine or muscleblaze

[@JamesGrage]

I don't have any personal experience with either brand, as they are both based out of India, so it's hard to say. I would look to see what kind of quality testing (3rd party) they are doing to ensure you're getting the best possible product

[@K9SN-gi8qi]

Really good video. Good to know the classic OG Creatine is still the best

[@alancantu2557]

Do you recommend taking creatine everyday, even on rest days? I’ve heard conflicting ideas as to whether you should only take it on workout days or not.

[@JamesGrage]

I’ve personally always taken it everyday, and there is no risk of doing so. Think of Creatine as more of a “nutrient” than a supplement.

[@RaulRodriguez-kl6vb]

Sorry is my first time here I wanna say it was an amazing video very clear! But could you kindly recommend any brands I have no idea which brand is good and healthy... Thank you so much ! By far the best video I have seen talking about creatine !

[@clintonmays7186]

@jamesgrage is the PVL creapure you showed micronized? I didn’t see it anywhere on the bottle

[@JamesGrage]

Hey my friend. Yes it is.

[@clintonmays7186]

@@JamesGrage cool thanks. I’ve been taking EFX kre alkalyn for about 4 months and I don’t really know if it’s been effective. I was turned off of mono from several people so never tried it. I already have GI issues and didn’t want to deal with that. This video helped and I ordered a bottle to start trying

[@alextheis251]

After the loading period of 5-7 days what would the recommended daily dose be?

[@MahindaAmarasingha-cw1wl]

Sir I'm from Sri Lanka how to use this before exsasis or after I need Anwar thank you tc

[@MoB-dd1ss]

please I watch the video but I didn't catch something im for beginner i ll start my gym with creatine what i understand that the beginners have to take only 5g day for 28 days thx lot i hope I get an answer thx

[@oilers48]

What’s the most reputable brand of creatine mono hydrate? Is PVL good?

[@JamesGrage]

PVL is one brand. I like that they use both creapure and also have their products tested through Informed Sport. If you go to CreaPure’s website I believe they list all the brands that use that form of monohydrate

[@oilers48]

Obrigado 🙏🏻

[@Flursh]

So if you are doing 5-7 day loading phase, do you wait to take more creatine until the next month?

[@JamesGrage]

So if you load for 5-7 days with the 20g/day protocol, then after you go directly into a maintenance dose of 3-5g/day. The goal with the loading phase is to maximize creatine stores and then the 3-5g helps you maintain it.

[@HerkimerDiamondDetective]

Considering taking this. I am 65, changing everything to improve my health. I am on Dr. Axe wellness protocol and doing great. Is this a supplement I take from now on? I'm okay with having things in my protocol. I am getting my gut health in order. I notice quick fatigue in my daily steps. I do some hills in my daily walk, but at this point feel my muscles are fatiguing quickly. Any suggestion is welcomed on the topic.

[@connercollier159]

I’m 65 and take creatine. I personally take a moth break a couple times a year. But my lifts are better on it. I walk 7-8 miles a day and on it I have more energy it seems though it’s not really suppose to give energy so maybe placebo effects

[@matteb17]

Great info as always. Do you only take for 28 days and stop?

[@JamesGrage]

🙏 After 28 days continue a maintenance dose of 3-5g/day

[@tranism]

LOVE THIS VIDEO. Thanks James.

[@JamesGrage]

👊

[@guzguzon3310]

Thank you 🙏🙏 great video. Very educational

[@JamesGrage]

👊🙏 Thanks my friend

[@MiguelMaravilla-e8k]

Where do we buy this creatine any links

[@machinedgod]

Hey James! Again, thanks for great material :) Unrelated to your supplements and nutrition topic - would you mind making a video on proper posing sometimes? I am struggling to find good, quality information on it, and while I started doing it after workouts - I always feel like I'm winging it rather than doing the right thing.

[@ItsDaBom]

Thank you so much this is very helpful !!!

[@JamesGrage]

Glad it was helpful!

[@CharlesSchwinn-mk6xi]

Hi James, what's your opinion on Muscle Feast creatine. The creapure lable is on the container. Thanks

[@JamesGrage]

Hey my friend. I don't know much about the brand (there's a zillion of them these days) but I do know that Alzchem, the company that makes Creapure, has very high standards when it comes to brands they allow to use their ingredient.

[@seanmorton1172]

Thank you for this video!what is your thoughts on Nutro - Bio ATP CREATINE?

[@JamesGrage]

I think NutraBio is a trustworthy brand from what I’ve seen through the years. The owner seems to put care into making a quality product. With that said, I’m personally not a fan of creatine magnapower (magnesium creatine chelate) or the PharmaPure brand of creatine monohydrate. That’s a company out of California that sources their creatine from overseas. If you don’t see the CreaPure or Creavitalis logo then it’s likely coming from China. At the end of the day, personally I’d rather save my money and get a plain creatine monohydrate that’s either CreaPure or Creavitalis.

[@MaineG716]

New subscriber thanks man 💪🏽

[@JamesGrage]

👊

[@mikeockenu2383]

Quick question. You mentioned that it’s .3 grams of creatine per kilogram of body weight. So if I weigh 170 pounds I’m looking at 23g of creatine per day? Is that just for the loading phase or are you saying that what’s needed daily?

[@JamesGrage]

That’s just for the loading phase. So you fall right in that range of 20-25g/day that’s typical. After 5-7 days you can switch to a maintenance dose of 5-7g/day

[@barbarahoule6372]

Thank you!

[@slimsammyone]

It's the calculation for loading, and is it lean body mass?

[@MrSpeed396]

I’m struggling to find a brand on Amazon to purchase . Any suggestions? Thank you

[@jayg3269]

Wouldn’t buy off Amazon, but would instead buy from the direct sellers website.

[@MrSpeed396]

@@jayg3269 already did lol. I bought the product he shows in his video

[@snoo333]

thank you for the information.

[@JamesGrage]

👊

[@8TYC]

I want to buy it but it's unavailable in Europe, do you know any store that can send a few packages to Poland?

[@steviehiitgo7022]

Maybe Push Gummies ? Seems to be reliable, they are creatine gummies and there is a discount code Papini15 hopefully that works for you over there

[@maddog9793]

Can you take creatine and BCAA at the same time? New sub👌

[@JamesGrage]

Yes you can, but I'm not a big fan of BCAAs anymore. In 2009 they were hyped up but since then the latest science points to EAAs

[@maddog9793]

@@JamesGrage Thanks Chief, any specific brand recommended?

[@GONEHAWKN70]

James, thoughts on putting creatine into hot liquids as opposed to cold liquids? Thanks for taking the time to do these videos. Been following you for quite a number of years now……….Bill.

[@JamesGrage]

As long as you are drinking it right away (not storing it for days) then you won’t have any issues with it degrading to creatinine. The increased temperature can actually help with solubility of creatine. There were few studies that used tea for administering creatine (roughly 140 degrees).

[@GONEHAWKN70]

@@JamesGragethanks for the reply, much appreciated.

[@michaelrosa5410]

I tried Creapure and it didn't do much to me. The one Creatine I felt that actually put some strength and size to me was that one that supposed to dissolve clear in your glass ? Black and yellow package, forget the name ? But I then tried Bulk Supplements brand and I thought it worked well and not bloating me.

[@dannyvera3766]

Concrete creatine HCL

[@busyb5643]

Can you do a video on inflammation I'm told some information is actually good and part of the muscle healing process but then there's supplements we take like vitamin D3 K2 MK4 turmeric fish oil ibuprofen when is too much of a good thing too much I know you've recovered from your workouts but also a major auto accident interested in your thoughts

[@VJcreation71]

Can u tell me to the best creatine???

[@JamesGrage]

I personally look for brands that use CreaPure(tm) from Germany. Then secondarily I look for a brand that has a reputation for quality and does 3rd party testing

[@VJcreation71]

Thankyou for u reply ♥️

[@adampetherick6266]

❤❤❤❤ love the science love your knowledge, but can I ask you a favor? Can you do a video on AshwGonda if I spelt that right ❤❤❤❤❤ thank you for your time

[@JamesGrage]

👊

[@TeamRosserDad]

Great content, new subscriber.

[@JamesGrage]

👊🙏 I appreciate it

[@bingbing2223]

Which brand has no harmful contaminants? Please help

[@n.88.]

He literally says in the video.

[@bingbing2223]

Which brand?

[@DJ_SickDog]

Do you have a break after the 28 on 3-5grams ?

[@JamesGrage]

From there you continue on with the same dose. Some research says you can get away with as little as 2g/day after loading but I personally stick to the 3-5

[@blackykdr7015]

Shame that i cant buy the pvl in the netherlands

[@michaelaragon8769]

I’m new to working out. Been doing lots of cardio and recently started weight training. I wanna lose about 30-40 pounds, I weigh 220. I’m 28/m. Is there one you would recommend to me?

[@paulmess07]

ALLMAX, Micronized Creatine Monohydrate, CreaSyn in my opinion

[@divyv20]

Hey James , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?

[@abdieltorres6134]

Great Information. I always thought it was 5 grams of creatine daily , but now with the conversion table , I know I need more.

[@JamesGrage]

After the initial loading phase, 5-7g is probably adequate depending on your total weight

[@abdieltorres6134]

@@JamesGrage So currently I’m at sitting at 184 so I think it would be sufficient to up the milligrams. I’ve been only taking 5 grams daily

[@ethan22ethan]

Keep in mind he was saying the 0.3g per kilogram is only for loading. After loading convert back to 5-7 grams. So if youve been taking creatine for a while your vody is sufficiently saturated and no need to load with the high dose. Stick to 5 to 7 grams a day​@abdieltorres6134

[@EurisLand]

Where can I buy this?

[@sabretooth717]

Amazon

[@mikedinno8413]

I've been taking Kre-Alkalyn by EFX for years without any issues.

[@JamesGrage]

Like the old saying goes, if it's not broken then don't try and fix it. With that said, if you ever do decide to change brands you don't need to take a "buffered creatine". Studies have shown that it doesn't help absorption any better than plain creatine monohydrate.

[@leonunez7836]

What about creatine capsules?

[@JamesGrage]

The only reason I personally never took creatine capsules is because I had to take so many to get 5g+ per day

[@geneyumang9554]

powder more effective and most safest studied

[@GravittJeremiah]

Have you experienced any hairloss using creatine?

[@JamesGrage]

I've personally been taking creatine since 1993 with zero issue. I also did a video on the topic that's in this same video series

[@alexlopez-dk4jq]

Con someone give a creatine-creapure recommendation🤙 Maybe 3-5 different

[@JamesGrage]

If you go to "shop" on the Creapure site they list all the brands that use this form. Even though I've been in the supplement game 25 years I honestly don't recognize most of the brands. It seems like there are new ones popping up every day. With that said, here's 5 brands that have been around awhile and have a good reputation: Dymatize MTS SteelFit Ascent BPN

[@kevincovington7267]

Can I put 25G in a water bottle and drink it throughout the day?

[@JamesGrage]

I don't really recommend it, as creatine monohydrate can start converting to creatinine within a few hours of being mixed within water.

[@nedzadmahmutovic3771]

I never had stomach discomfort but rather pain in righ lower abdoman area so i had to ditch it. Anyone else with same issue? Thanks

[@steviehiitgo7022]

Maybe try gummy form? PUSH GUMMIES, have creatine in them they are super yum and easy to take, there's a discount code I've been using: Papini15 on their website. Good luck 👍

[@vincentdesalvo1464]

Finally in layman terms that a caveman like me understands.

[@JamesGrage]

👊

[@Gofastorgohome.]

All i have to do is convince my mom its ok…. which is nearly impossible

[@rtripp25]

For those of you that hate the whiteboard, TOUGH SHIT!

[@JamesGrage]

Yeah that slipped out

[@paulstyle007]

I got so bloated on creatine mono ,took 3g a day

[@FrankHaubrich-kd9vr]

Put it in hot water let it cool and take it with food that has creatine in it

[@Guilbo1027]

As a 300 lbs person I have to take 40g a day?

[@williammolina9792]

Been on creatine for 5 weeks, starting to have hair lost...

[@infiniteg7852]

It’ll do it

[@GuerillaRadiio]

LOL, it's not the creatine.

[@infiniteg7852]

@@GuerillaRadiio it could be

[@GuerillaRadiio]

@@infiniteg7852 indirectly

[@connercollier159]

Not likely the cause

[@davestran]

What is the thing that some Doctors dont like you to take Creatine, because according to Doctors say it will mess up your kidneys ???? Is this true ???

[@JamesGrage]

If you have a chance, check out the video in this same series that addresses this question specifically.

[@davestran]

@@JamesGrage Thanks James, I found the video and was very informative !!! You mentioned in the video when the claim came up that the person already had kidney issues, did they happen to mention from that point the person kept using Creatine Sups and did it affect his kidneys in a bad way or Good Way ??? Im 70 years old and lifting now for a couple of years regularly, I had a recent UA and my doctor said I was pissing out to much protein, Would Creatine affect this at all, I cant get a straight answer from my doctor ???

[@JamesGrage]

@@davestran so I don’t believe that particular study noted whether the subject continued or discontinued the use of creatine.

[@mario-xy9ju]

Can you see any balls shrinkage ? I heard it happen anyway no matter if you take hcg - clomid or no , after 6months - 1 year trt everyone see ball shrinkage , that is what i heard , what about semen volume ? Is it less and less ? How to protect no ball shrinkage ? Gonadorelin ? Enclomiphine ? I heard it will happen anyway , i dont want to shoting air

[@nicospongia9754]

Kindey killer