The BEST Form of Creatine and How Much You Need Daily For *MAXIMUM* Results

Still today, people are confused about creatine. Which form works the best? How much should or could I take? In this video, I discuss the optimal dosage of creatine for each individual and which form of creatine actually works the best, according to science. I also dive into some of the side effects and give you my opinion on them.
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[@13th_hero]

Wes is one of the more honest fitness youtubers. He delivers scientific knowledge in a simple way that's easy to understand. Obviously if you compete, you do what you need to do to be relevant and on the same footing. I knew he was on creatine all along. ;)

[@lolavdbuurt]

Also he is really kind in real life. Spoken with him on a expo kinda ish in holland

[@shake1494]

Such a likeable dude. Always comes across genuine and sincere.

[@ironhillstraining3572]

I randomly talk like Wes during the day and say welcome to vin-tag-jah-net-tics

[@DomTyago93]

When im leavin home i shout to my wife - Hey! Dont forget to shhtaaayyyy goolden!!! =D

[@ironhillstraining3572]

Dominik Šantora hahaha

[@timoschneider7030]

Thank you for your extremely detailed, yet digestible explanation. Your knowledge and ability to share it in a clear and concise manner is impeccable. Please keep up the good work!

[@Ashurus]

Love the honesty, if you decide to make videos talking about proper use and dosages of the Anabolic Chicken myself and many others would love it because you are trustworthy!

[@brock5946]

@TL C Go to the gym instead of searching for short cuts

[@Ashurus]

@Fabulous SLOTH Who said I was going to copy, I asked if he would educated us viewers

[@Ashurus]

@@brock5946 Who watches pro bodybuilders and doesn't go to the gym, stop trolling

[@sestosili3760]

been following you for some years now hope to see you succeed in classic physique👍🏼

[@Slok727]

Sesto Sili excited for the Olympia!

[@geofftracy4795]

He has already "succeeded," lol... You should know this if you've been following him!

[@sestosili3760]

@@geofftracy4795 Yeah I know, that's why I hope to see him succeed again because he did a break

[@SuperNegawsklov]

Very interesting and informative !!! 💪🏼

[@subswithoutvideos-vr3gt]

I like the new setting and audio quality

[@malfit206]

I would follow a lot of routines and workout but ever since I’ve been doing yours I’ve been growing again 👍🏽

[@alexclaudio2359]

Very good Wesley!!!!!

[@therealrightatoz8475]

Ur opinion is good enough for me brother. Thanks

[@chattw6885]

I really like those kind of videos, very informative and I might give creatine a go. Been working out for 5 years but never used it and after I saw in how cheap that actually is In might aswell put it in my daily diet. Thanks Wesley!

[@zanetheinsane7917]

best channel on yt thank you wes

[@HarishKumar-us8pz]

Hi Wesley, thank you for this information...

[@Naturelovers617]

Very good explanation All what I was looking for Thanks bro appreciate it :))

[@TreinoSimplificadoXtopher]

Thank you so much! this is amazing

[@Bonsai0]

Finally, one man who has found the way to use creatine with an anabolic effect

[@the_notorious_bas]

Bonsai OSK First we had the anabolic chicken and now there's anabolic creatine!

[@Bonsai0]

Virt Real 😂🤣

[@vapekid1135]

Love this guy voice and body so cool if your reading this mr vintage gentics do one on bcaa and other amino acids needed for muscle growth.

[@ironrosario258]

That red for this golden Era shirt looks really cool👌

[@SKgyebaek]

I heard of one dude who was on the creatine loading phase for 4 years running. That may or may not have been me.

[@dexterlacroy4132]

Did the dude benefit from perma-loading?

[@greveeen]

Hows your kidneys doing?

[@SKgyebaek]

@@greveeen good man ive had kidney creatinine/albumin levels checked alongside my blood work and its all good no idea where the myth that creatine hurts ur kidneys came from

[@bruinsfn17]

Combat Edits it only hurts your kidneys if you’re not drinking enough water, but a lot of things will hurt your kidneys with lack of water

[@osman.alptekin]

Your videos are very informative. Can you also make a video about doing very clean bulk, makro’s calculation and etc

[@ep9144]

Osman Alptekin search for „wesley vissers lean bulk“ he has a few videos where he talks about how tu lean bulk and what to eat as well as „full day of eating“ videos

[@hashoes8041]

your a great teacher it would be great if you could make one of these videos on testostorone , primo , deca

[@gaganjitsingh2030]

Very informative 👍👌

[@harjeetchauhan193]

hey wesley, loved your all videos following you from last 2 years never missed your pro shows.. i am begginer, so for how long i can take creatine, like for a full year or just for 2,3 months??

[@chrismoore8781]

Your videos help me a los wesley thank u wesley

[@MrMid1969]

Thx good information 👍💪

[@DatKundalini]

You going to Olympia this year? Your off season is looking amazing. Cbum better step it up.

[@langjunxin7874]

He is, and I'm a fan of both of them but Wesley is pretty far off from cbum's standard ngl. I think it would be a challenge to even get 1st call out in the Olympia, the standard of the classic physique competitors is getting higher each year its crazy

[@DatKundalini]

@@langjunxin7874 Yeah, man. Chris cleans up really really well. . Especially like 8 weeks out. He starts looking f****** amazing.

[@bobbywinger6741]

Can u show next time the creatine that u r taking ? Thanks and great video.

[@rickyfield259]

Love your videos 💪🏻 just want to know can I take salt with creatine to help it get into the muscle better?

[@DatKundalini]

Good thinking.

[@MeckeDuli]

Just remembered the endless disussions I had with my family around 1997 when I started out. "Kreatinine, Kidney failure, Uuaaaggrrhhh...!" And now, 20 years later, it was all bollocks and it's safe to use.

[@Mark-rw7cx]

Please do a video on each one of the things you mentioned, and all the rest that you didn’t too 👍🏻

[@MuhamadAzizi-wn5qt]

golden voice wesley

[@nixxrunner]

Do you have to take this every day or only or on trainingsdays? Thanks for the vid Wes!

[@jessyhennink3478]

Nixx everyday man!

[@matiromero93]

what do you think about glutamine?

[@ted373]

When getting down to the final weeks of the cut, do you continue the same creatine dosage or stop taking it? thanks, wes

[@Anure99]

He adressed that in the video... Creatine only pulls water into muscle, right where you want it, even during a cut or on stage. So there is nothing to change. (Except you have to cut overall weight to get down to your weight class when you are above the limit.)

[@guido7227]

Anure99 think he means “creatine” not creatine

[@Dominik.S.]

@@guido7227 No, he's talking about creatine. It's literally a video about creatine and nothing else

[@lolavdbuurt]

Creatine makes you hold water so no

[@Dmgolfer22]

True but here’s the kicker, creatine mono hydrate is best absorbed with a simple sure which causes an insulin spike. Simple sugar = insulin spike = carbs which is a no no cutting for a show.

[@AnimalsOnMars]

Great video. I love Crayitine

[@rocco74superhuman45]

5 g in the morning into the gym ,and 5gm in evening ..Is it okay to take ? I am 46/186/90KG Still trying putting some mass

[@dongpearson4448]

Thank you bro

[@prickastley9608]

Might be useful to have references to those studies in your description

[@earlcoles5215]

What are a few reputable brands of creatine monohydrate that is trusted for great quality?

[@iTHINKiCANiWILL]

Better than Bum this year, looking great future champ!

[@TheCinderellaman10]

Do you cycle creatine monohydrate? I dose 8 grams as I'm just over 80kgs, but everywhere I have seen on how to take creatine is 6 weeks on followed by 6 weeks off, is that correct? And I take my 8 grams of creatine with 250ml water around 30 mins pre workout

[@vasilisr7]

You persuaded me

[@fernandocee9732]

What are the side effects of creatine Wesley?

[@oussamatamen8089]

Love u bruh 👏 thanks for the info

[@jeffvega8190]

Hi Wes, I hope that you're doing good. I've been working out for about 3 months now. I take creatine about 10 grams on workout days. Should I be taking 10 grams on my off days? Appreciate any feedback. Thanks. STAY GOLDEN! 💪

[@RubberRubberr]

Take it every day

[@jeffvega8190]

@@RubberRubberr Okay thank you sir. I appreciate the feedback.

[@dionysos6838]

There exists the "hatfield table" where the amount of creatin is written in relationship of bodyfat and bodyweight. It goes from 4g at 52kg/20% to 12g at 135kg/4%. . .. for normal persons between 75 and 90 kg with 12 to 16% bodyfat will be 2x3g lowest and 2x4g the optimal range

[@DdDd-hh7fr]

What is your opinion about general side-effekts like Hairloss and all the other things ? i want to take creatine for a long time but this is really holding me away.

[@brock5946]

The hairloss thing is mostly a myth from what I have heard. Maybe avoid creatine if you have some kind of kidney problems, otherwise it's safe to use

[@95acw88]

My hair is fucked from it

[@sh658750]

Hoi Wesley, kan het geen kwaad om creatine dagelijks te gebruiken, omdat ik wel eens gelezen hebt dat bij continu gebruik de lichaamsaanmaak van creatine gaat verminderen. Daarom doe ik nu 3 weken met crea en 3 weken zonder crea. Groeten Rob

[@eddienavarrete9931]

People said that using creatine, you get bold, what is your opinion about that?im thanks for your videos

[@kyleyaro302]

Like to see what kind ped he uses if he does it old school way or use a lot of newer compounds

[@stefansamardziev5162]

Wesley can you make a video about the cinnamon?

[@imverycooldudeforeva]

Cinnamon is good for you. done no need for video now.

[@beachbodyhunter]

About a year ago I started using creatine every weekend before workout. After using it for few months I started having severe pain on my left rib side. I went to a doctor and the doctor told me to stop using . Since that time I didn't get the pain.....it was a bad experience for me. But I am think of going back to protein alone .

[@Rezisorss]

That's couldn't be from creatine if you use 3-5 grams per day.. I heard some guys have headaches and sick feeling when they use 20g in day

[@beachbodyhunter]

@@Rezisorss I guess so ...that's what I am thinking but either way Doctor told me to stop it.

[@ep9144]

8:59 damn those forearms haha

[@troydefond2307]

The proteins. There are so many. Whey. Pea. Even nut kinds. That would be helpful and collagen. They have different kinds now like bovine and chicken. Etc. I think bovine collagen helps with recovery it's 1&3 kind.

[@wutru3142]

Wesley! Ik heb de laatste tijd veel last van spierspanning. Zal creatine helpen of verergeren?

[@lolavdbuurt]

Allebij niet. Zo werkt creatine niet. Heb je last van spierspanning door een cycle, kijk dan naar een joint support.

[@Daniel-ii6rq]

I worked in a supplement store and almost all the questions i got were does creatine make you bloated. And its crazy how miss informed people are i pretty much a broken record telling people the same thing over and over

[@Tommytorque69]

What brand do you recomend Bro?

[@earlcoles5215]

Have you figured out a couple great brands of creatine yet? If so then what brands are good? Thanks

[@theonethatknowsitall9450]

I dont know if you have outed your geardosage yet, if not, whats the offseason gear and dosage? Test,hgh and so on. Gl in the future

[@ep9144]

Patrik Olofsson you think he takes gh?

[@theonethatknowsitall9450]

@@ep9144 dunno, maby, the jawline ha changed alot in 4 years, overall wider face. Thats why i asked :)

[@MeesterJ]

His whole head changed. Way squarer. And his perfect skin and leanness. They are kinda HGH signs. But I hope we hear from him eventually how his cycles look like...

[@manchalasivaprasad7366]

Sir CREATiNE monohydrate powder youse timings🙏🙏tel

[@lolavdbuurt]

I use 5% crea ten. Works the best

[@marrowpie00]

thank youuuu

[@BG-oj6zt]

I drink alcohol at the weekend is this an issue when taking creatine??

[@therav3769]

Will it work if you take it on workout days or should you take it every day even on rest days!! I’m 54 and lift only 4 days a week then recover 3 days a week and I’m currently taking it with a nitric stack on workout days only, is this sufficient enough for it to properly work??

[@Tommy-bj9zs]

take it everyday so your muscles are saturated with it

[@Jetokuba]

Any supplements that help bone strength? Most of us have to work manual labor and still try to work out but bones get sore on your feet 8-12 hours a day.

[@andreipulosul1492]

Take omega oils and natural anti inflammatories like curcuma for joints

[@katsukigabriel]

nice vid

[@goler6477]

i love you Wes but how do you know creatine even helps you when you are taking testosterone, trenbolone, clenbuterol, dianabol, growth hormone, primo, masteron and whatever other steroid there is. Honest question. I feel like testosterone enathate alone is the best supplement for working out tbh

[@km4305]

Hey what about hair loss ?

[@seanmurphy6136]

So if a person weighs 60kg they shouldn’t load with 20g a day because that’s too much for their body?

[@damikedaevil4582]

Does it matter for how long you take creatine? Can i use every day for years straight?

[@keko2018]

It is recommended to do 8 consecutive weeks followed with 1 pause week, then start All over again. I recommend ditching the loading phase unless you really want the results Quick.

[@gymfreak422]

*So what about the effect of creatine for kidney?*

[@lolavdbuurt]

Fake stuff

[@krzysztofkowalski4564]

which one testosteron. Should be

[@bobbywinger6741]

I was taking Creatine monohydrate for 6 months 5 grams a day I weigh 185lbs. My gas and stomach problems where so bad I had to get off it. I even had to go to the doctors to see what the problem was and shocked it was the creatine. Second I stopped taking it the problem went away. I want to take it but man it messes my stomach up.

[@blackklash]

Not sure if u know this but you have to drink alot of water after taking monohydrate to compensate for the water it's drawing into your muscles..research creatine kre-aklyn I think it can be easier on the body for people have those issues like me

[@bobbywinger6741]

blackklash thanks man , I will look into that. Cheers

[@theswede5402]

Wes ive been using Creapure for years now and i like it, its just a more refined version of monohydrate as i understand it?

[@langjunxin7874]

Not a hater here, but if a cheaper version works as well if not better (due to the many studies available) why not stick with that instead?

[@theswede5402]

@@langjunxin7874 True but i have always preferred to get the best in everything as long as i can afford it and i can get Creapure for almost the same price as regular mono.

[@langjunxin7874]

@@theswede5402 ah to each his own then. Cheers man all the best in your quest for gains :)

[@earlcoles5215]

What are a few reputable brands of creapure that is trusted for effectiveness?

[@PajamaGaming]

I will say this, I have tried both Kre-Alkalyn creatine and monohydrate. I went from Kre-alkalyn to monohydrate for a little bit to see which I liked better. I took 5g of monohydrate a day compared to my 3g of kre-alkalyn. I didn't feel much at all, if anything i noticed overtime i noticed less of the effects of creatine. I switched back to Kre-Alkalyn and within a day it was an immediate different. I even tried loading monohydrate and that barely helped. Monohydrate wasn't bad I just felt like I couldn't seem to take enough to get saturated and my body didnt absorb it as well or as fast compared to Kre-Alkayn. I used Optimum Nutrition monohydrate and Now Sports Kre-Alkalyn

[@ep9144]

Chris StLouis shit‘s expensive

[@ryan8430]

Superpump 250 by gaspari we used to call it superdump

[@jasonhagan1510]

Should take it post workout when the body is sucking up as much nutrients as possible

[@SajagSaxena]

Legends say that if you tie the hands of Wesley he won't be able to talk😂😂

[@freyathejack]

What is your education/certification? Your major etc? Just curious.

[@brock5946]

He studied something like dietics at University or something. I am not sure what he did but he definitely knows a lot about Bodybuilding and nutrition

[@freyathejack]

@@brock5946 Did he manage to finish it? Sounds like a lot of bro science actually.

[@brock5946]

@@freyathejack I believe he finished it last year and his thesis got awarded or something but if you want to know more about him you will have to do some research your self. kzbin.info/www/bejne/d3zJc3aHatdmnrc

[@ediseferaj1326]

Anabolic creatine is the best

[@Wtfisahandle344]

Can’t come off creatine

[@gamerz064]

Can Creatine cause hair loss?

[@lolavdbuurt]

No testosterone does

[@BartyCrease]

@@lolavdbuurt no it doesn't are you stupid

[@benpowerhaus]

Only if you are sensitive. You can’t lose hair if you are not genetically prone to it.

[@BartyCrease]

@@benpowerhaus yeah exactly youre just more likely to suffer side effects you're already prone to getting anyway

[@benpowerhaus]

Henry Loveridge what you said goes for everything btw. Your whole body and how it reacts to any substance is based on the genes you have

[@shujaalikhan8676]

Brother creatine help to muscles growth ?

[@rnp1785]

Wondering should you take creative on your off days or only when it’s a workout day.

[@gabrielferreiradeabreu1812]

I think is every day

[@adtoon76]

Hey what about micronised creatine and can we take it as per workout???

[@londonbobby]

So if I need to take 10g per day, do I take it all at once with breakfast or split it up into multiples of 5 twice a day?

[@JesusGonzalez-yk9qh]

londonbobby split up the dose to 5 g preworkout and 5 grams postworkout.

[@MeckeDuli]

It doesn't matter. You can take it at once or split it, if you digest it better this way. Will be stored either way

[@brock5946]

Yeah you can take it in 1 sitting. If you get diarrhea from it spread it over the day. If you still get the shit lower the dosages

[@earlcoles5215]

@@MeckeDuli What are a few reputable brands of creatine monohydrate that is trusted for great quality?

[@rickyang1749]

Great video on creatine , but Can you talk faster

[@tonyjames9725]

Didn’t say what brand he uses 😓

[@quantumfx2677]

There is a lot of brands and very few can really stand out see - creaclear Microencapsulated Creatine Monohydrate look into carbon 60 and ormus you will be one up on most and also live longer as a benefit.

[@probitionate]

This is the kind of collaboration I've yammered on about in the past; tossing around iron with the big boys. kzbin.info/www/bejne/mYiwhHach8RmnZY (Hasn't Ansley been in Kuwait doing something similar?)

[@Moksulini]

This is just a synonym for the good stuff?

[@Dominik.S.]

No. He's talking about creatine

[@Gilmourized]

11:45 at x0.5 speed please

[@greveeen]

Try it at x0.25 speed

[@abdenourb4357]

Wright whesley nice form im feeling you im from Algérie you welcome

[@elimsyldog4858]

Should I take creatine on a fat loss phase?

[@skelecaster]

To cycle or not?

[@user-is6xr6li1c]

Have you found out?

[@user-is6xr6li1c]

I’m trying to find out if it’s alright I take it daily but someone told me I should be cycling on & off i don’t understand

[@BroCactus]

Monohydrate bloats the fuck out of me

[@johnking6727]

By creatine you mean test enanthate and boldenone with a 6 week cycle of an oral i presume?

[@Danielgg1993]

Do you need to cycle it?

[@olepeschke9974]

No

[@NightHowl86]

100% Monohydrate is the way to go

[@earlcoles5215]

What are a few reputable brands of creatine monohydrate that is trusted for great quality?

[@bobjoe7707]

5 grams a day any tiem of day doesn't matter when or with food or not

[@warandwar227]

BALDLY MARTYN FIT_BIKELIFE1990 don‘t take it with milk though.

[@user-cy5ol3xl5y]

5g dose causes diarrhea, i spread across the day

[@brock5946]

@@user-cy5ol3xl5y Depends per person if you get diarrhea from it or not and from which dosage

[@brock5946]

@@warandwar227 You read that from a fairytale site or something?

[@austinhamilton9444]

8gs a day here for my bodyweight... All at once port workout, never had diarrhea from it

[@chuckallerston9997]

Hear that!👍

[@AchillesFeel]

That shirt is badass