The TRUTH Behind Creatine Loading!

[@GarageStrength]

Sign Up FREE for 7 Days for our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?YT&Video&APP&HowtoCreatine

[@justinmcneely4537]

Basically long story short. If you want max saturation the fastest then load for a week. If you are not in a hurry then don't load and you will be max saturation in 3 weeks. Load or not the results are identical after 1 month. Load or not load just depends on how quickly you want that max benefit.

[@jimmy5634]

Don’t believe everything you hear on the internet.

[@down-the-rabbit-hole]

@@jimmy5634 this is the truth though. I've tested it myself. No loading requirement. Loading is just a ploy from the distributor/maker to get you to buy more faster, but most smart and non-naive people will know that loading isn't required...

[@florentin4061]

So by loading you are paying more for seeing the results faster than not loading right ?

[@down-the-rabbit-hole]

@@florentin4061 yep, that's the ONLY difference... I've loaded one time and I got the same results after deciding to not load on later cycles, it just took a couple of weeks longer and I was fine by that AND easier on my Kidneys

[@mrcool76789]

@@down-the-rabbit-hole so it's not just a ploy by the distributor, you just admitted it kicks in quicker, which is what the assumed benefit of loading is...

[@davycompo9990]

A small suggestion for Dane, color coding the information would make it more organized and easier to digest

[@GarageStrength]

Thank you for the suggestion. I appreciate it 👍

[@PaulJersey]

Great explanation. The loading phase when I was taking 20 to 25 grams a day in the past I would get headaches. The scoop is 6.2 grams and I am 212 lbs. so I just took one scoop a day. Close enough.

[@miik4y310]

😂 you still saying fuck it close enough

[@ShubhamSharma-um2mn]

Loved the way you explained. Exactly what I needed. ❤️ Lots of love and respect from India 🇮🇳 .

[@GarageStrength]

Happy to help 💪

[@drewsteinmetz7462]

Literally Everytime I'm thinking about an idea on nutrition on supplements I get a video of yours recommended life saver!!!

[@zakaryquak]

Ledgend bro thank u so much well put together

[@GarageStrength]

Glad you enjoyed

[@tylerrodriguez6522]

Great information, appreciate the help!

[@GarageStrength]

Thank you. Glad it was helpful!

[@fonsoomen718]

Great informational video man

[@GarageStrength]

Thank you. Glad you liked it 💪

[@Khancept032]

Great Explanation. Appreciate the facts and getting straight to the point.

[@gabea1057]

When I tried to creatine load, my load lasted for three days. It would give me horrible indigestion and diarrhea. So it may work for some, but just warning y’all about it.

[@francescafrancesca9872]

Very helpful. It would of been cool to add some female studies in there as not only men take creatine...I am guessing this applies to females as well.. What do suggest for daily for a female? Not loading as I have seen multiple studies saying you fo not have to...Ok cool you're mentioning the girls as the vid goes on.👌 helpful. Subscribed. 👊

[@mh-kd1hi]

3 best supplements for muscle growth and stamina for wrestler and bjj Player please

[@aoeproductions.2742]

Yea this one💪🏾^

[@GarageStrength]

We will be covering this in an upcoming video. Stay tuned 👍

[@swoli6-11]

Hamburgers and coke

[@OshiTGG]

Thank you for this, wish i saw this sooner because its super informative. May i know if im mixing this with a scoop of protein powder. How much water roughly do i need as i heard creatine takes more to dissolve?

[@julientemplet4128]

Well explained thank you my man 🤘

[@gammaraider]

I've always believed the loading phase was mostly a myth created to sell more creatine.

[@GarageStrength]

😂😂

[@Sam-Icy]

creatine is pretty cheap tbh and I think the average person is on and off with workouts throughout the year. I'm getting back into it so loading is a must if I'm only going to workout for like 3 months. xD

[@TysonTheRand]

Great video mate, subbed.

[@GarageStrength]

Much appreciated!

[@sammy_editz]

Please reply,please🙏🏻 how much water should i mix with 10g of creatine and 20g of creatine🙏🏻

[@GarageStrength]

You should only need to take 10 grams in a day. About half a liter will be fine to mix with water

[@sammy_editz]

@@GarageStrength thank you so much❤️

[@guillermoalbertolopezmelen5562]

I've heard that creatine can give you craps when you are running a lot. Is that true? Also, is there something like creatine withdrawal?

[@GarageStrength]

It can is small portion of population and if that is the case, start with smaller doses for first few weeks and build up to recommended doses as your body adapts. Hope that helps 💪

[@ronnie4698]

I'm 16 around 70+kg and I've been working out for almost 8 months should I do 5 grams or 10 grams of creatine in a day

[@GarageStrength]

Take 5 to 7 grams per day post workout

[@ronnie4698]

@@GarageStrength thanks this really helps

[@parkercazier7118]

I'm 15 years old, about 175 pounds, and have been lifting for about 8 months. I'm wanting to start creatine to get bigger for football, how much should I take per day?

[@imhim9194]

0

[@altodomino7859]

good video fam

[@wespazzout5421]

Should I take creatine I’m 17 5.8 149

[@raccoon-lg1xq]

Wait... .1gram per kg...? So i have to take 11g of creatine at 16??

[@AnaGfit23]

Agree about women, I’m trying to find resources about creatine pertaining to female physiology and I can’t find almost anything.

[@GarageStrength]

that sucks!

[@BahDolby]

Hi Ana, just came across this paper "Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females" google this and you'll find the link to the study. Hope that helps :) also love the info on this channel much appreciation!

[@joshuaprasad5521]

Can I load creatine after a 2 week gap in any creatine supplementation?

[@russellb2620]

Hey mate. Just started today and decided to load. Mostly based on a) I was plateauing with my muscle gain and came across a few research docs on the reduction of naturally occurring creatine in men over 50 (I'm 57), b) since I've been pretty consistent with my workouts of late I thought why not bring forward some additional strength and recovery support. Any thoughts on guys over 50 and creatine or any either supps? Cheers from Australia

[@Ricky-qr4zw]

I think creatine and keeping your protein intake sufficient is good enough 👍

[@andyg4886]

Is this OK for basketball players?

[@hugoholmgren2788]

Do you have to mix the creatine, like a smoothie or shake, or can you eat it as you eat breakfast, with for instance oats and eggs as your carbs and protein resources to get the best results?

[@GarageStrength]

No need to mix it. You can take a dry scoop with water or mix it with whatever you feel comfortable with.

[@tonystipstricks8299]

It works better in a high glycemic situation. Mix in some grape juice or apple juice.

[@xxfranknittyxx2270]

Do u really need to drink a whole gallon of water while taking creatine?

[@tonystipstricks8299]

@@xxfranknittyxx2270 water is essential to Creatine working correctly. Creatine pulls water into the muscle. If u don't drink enough u risk dehydration.

[@xxfranknittyxx2270]

@@tonystipstricks8299 ok so a gallon is enough?

[@riya9065]

Ok, I’m 149 Ibs 5’5 how much creatine should I start off with?

[@omarkastrat513]

Can you drop the link for the study you used?

[@earlcoles5215]

I am 200 lbs, If I do not do a loading phase , how much creatine should I take every day ?

[@maxev2533]

I've been taking creatine for the last 4 days, I got my "teaspoons" and "tablespoons" mixed up, I been taking about 1.66 grams a day lol. I just took my full 5g dose, when I tried to mix it with the water it didn't all dissolve, I had a clump of powder left in the bottom, I just added some more water and tried to mix the last bit in, does making sure its all dissolved matter at all?

[@monarch7744]

No it doesn't...u can dry scoop it and drink afterwards, it's not advisable tho...u might inhale it and it might cause some issues in ur lungs...

[@cmac6933]

Pour it directly into your mouth to make sure you are getting all your creatine and then drink water.

[@mrbrianhendricks2486]

Been taking 5-10g a day everyday for 10-15 years

[@intermediate212]

Have you experienced any strength plateaus or loss of effectiveness with taking it for so long?

[@meganweis184]

Im just trying to figure out if loading is safe or not

[@justinli4766]

Why would someone not load then? Who doesn’t want fast gains?

[@GarageStrength]

it's more that it eventually levels out about 3 weeks in so it doesn't really make a big difference long term. In that respect, you would use less creatine and have it last longer, but if you want to overdrive it in a week, knock yourself out

[@djcasper201034]

I’m 41 and I’m trying to get more muscle and just started going to the gym I don’t have that much muscle or fat just on my belly what should I be taking?

[@gregalvarez7289]

All you need is beta alanine and creatine monohydrate..... Beta alanine will make you itch this is normal.... Take 3-5 grams beta(break up the 3-5 throughout day preferably with a meal) and creatine 5 grams at once once a day you can take both everyday it is safe if you're healthy

[@WHATFLOOR]

Great info but the clicking in the background is very annoying when listening with earbuds.

[@c.keatonnn259]

Should I load 21 grams everyday for a week at 15, almost 16?

[@GarageStrength]

You will only need 10 grams and as the video discusses, you don’t need to load

[@splashnormous2141]

Too late, I’m already having a diarrhea

[@gammaraider]

Loading up your muscles AND your toilet bowl. That is Alpha as shit.

[@tjw-hartley281]

😂😂😂😂😂😂

[@flextha]

Can relate this week lmao 😂😂

[@adinrocks4305]

Hello man, isn’t IT better to take creatine half an hour before workout to be more explosive, or IT doesn’t even mater, Because Ive read that it works as a preworkout

[@caipten]

It doesn't work like a preworkout

[@fitnessaddict6751]

It doesn’t work like a pre workout and you can take it pre or post workout as long as it’s in your system

[@iselabdelhamid242]

I'm a girl 20 years d and 60 kg Should I load with 20 gm or just 15?

[@GarageStrength]

No loading. just 5 grams

[@ronniemayor290]

Do you have to break up when you take creatine or can you take like 3 scoops at once

[@tingclownski508]

Do not take 3 scoops at once. Or 2. Time them out like your meals. So like a scoop in the morning . Scoup like mid day then scoop before or after workout. Just depends on your schedule

[@youngkeeg2229]

I started two days ago and weigh 84kg. How much should I do if I don’t want to load?

[@ADMZO7]

5 g

[@youngkeeg2229]

@@ADMZO7 thank you man

[@godsmoke7678]

Do you take 20 grams of creatine spaced throughout the day or do you just take 20grams in one cup of water?

[@GarageStrength]

10 grams at one time post workout or any one time during rest day

[@godsmoke7678]

@@GarageStrength Thank you!

[@GarageStrength]

@@godsmoke7678 happy to help 💪

[@dhyangatty7937]

How much water ml for 10g??

[@hylas3630]

@@dhyangatty7937 i take a whole cup but like not the measurement the red plastic cups with 10 grams

[@GarageStrength]

Want to learn more about supplements and athletic performance? Ask us below 👇👇 We're here to help 💪💪

[@Sam-Icy]

So what is the best way to load Creatine for a week? Do I take like 10g-15g before and after working out with my protein shake? not sure if this is important but I weigh 72kg.

[@GarageStrength]

@@Sam-Icy Take 5 to 7 grams post workout

[@gsusmakama]

Excellent Video clip! Sorry for butting in, I would love your thoughts. Have you considered - Chireetler Muscle Array Rule (do a search on google)? It is a smashing one off guide for learning how to get massive arms without the headache. Ive heard some decent things about it and my mate at very last got cool success with it.

[@evannarvais]

Sarms

[@b-sideplank]

coach, how much should someone take just for health, normal workout, and with no super-specific goals... just to benefit from the supplement in terms of general health and recovery, etc?

[@musicspot1881]

I'm loading out of curiosity 👀

[@timingles1963]

You probably mentioned it in the video I just didn’t catch it........ if your doing the normal doses for 28 days and not loading...... how long would it take to achieve the same saturation if you were loading

[@noahcheek40]

6 days

[@flextha]

This is my first time taken creatine so I’m loading for the first 7 days. 25g a day. I will back to 5g a day after I finished those 7 days

[@obed_k]

Do we need to start taking 25g for first week or do I need to wait for some weeks by taking 3-4 grams?

[@earlcoles5215]

the dude just explained with legitimate facts why you don't need to. So what's the point... LMAO

[@tm4675]

@@earlcoles5215 actually he showed that it if you want creatine saturation faster load. After 3-4 weeks you will achieve saturation if you load your there in 6 days. The choice is yours

[@earlcoles5215]

@@tm4675 I didnt ask for advice, your response to me had nothing to do with the response that I gave someone else , regarding the loading phase not being absolutely necessary due to your muscles eventually having the same amount of creatine in them soon by just taking a single serving every day

[@tm4675]

@@earlcoles5215 you asked a question. "So what's the point" the point is if you want to saturate your Muscles with creatine faster then load up. If you're not in a rush then take one scoop a day. Your the arrogant prlck who laughed at someone's question and blabbering on about legitimate facts of why you don't need to.... choice is an option choice implies wants not needs , no you don't need to load up you can wait 3-4weeks for muscle saturation.... but if you WANT to get there faster then load up. My response as did this one addresses your incompetent arrogant response

[@albertoherreraa]

Im going to load 20g a day how should I spread that through the day

[@vizehex1224]

If you haven’t already do either 10g before and after workout or 5 morning 5 before workout 5 after 5 before going to bed

[@moedotcom8190]

no dislikes

[@GarageStrength]

💪

[@salochnarani7274]

can i take it as pre - workout

[@GarageStrength]

Post workout

[@salochnarani7274]

thanks

[@celticstephenhill]

I don't think there are any studies on this yet, (that I could find at least) but what is your opinion on dosage for loading C-Hydrocloride? The internet seems to lean towards requiring less g/kg but nobody has discussed any modified loading requirements. Great vid and thanks for the info!

[@jacobprimett81]

Can I load after I’ve done 5g a day for a while

[@DANIELSW238]

No

[@cams2976]

No need

[@BobBobby-ks1jq]

Can you just tell us the answers jk..thanks for the info

[@KittyOzzyZiggy3895]

i heard mixing your creatine with your meals gives you better results

[@derekmcnulty2559]

She needs a lifting coach

[@timjeffries1555]

80 kilos, what the hell is that in pounds?🤯

[@bradblum4327]

Study’s from 96? That’s way to old

[@JayStar9000]

1996? Where are the recent studies

[@ismailmohammed840]

I start today creatine give me advice plz

[@GarageStrength]

Take a look at our other creatine videos 💪

[@navodha6625]

Bro probably looks like the hulk now

[@amarnathbalasubramanian1096]

How much water should I drink if I take 5gm per day

[@mrswilbee9543]

Take it with 8oz of water and stay reasonably hydrated daily and your fine.

[@amarnathbalasubramanian1096]

@@mrswilbee9543 thank you

[@celticstephenhill]

Those two chicks made me cringe with their lifting form. When you searched for stock footage did you type in "girls injuring themselves in the gym"??

[@harshdeshwal96]

Sir i m indian plz. Training me

[@GarageStrength]

Check out our sports performance training 👉 www.garagestrength.com/pages/sports-performance

[@jackcollin1695]

If you love taking creatine due to gainz,you will also have this guy's head. Anything with gainz will always have side effects.

[@GarageStrength]

wait... what?

[@julianinmotion]

@@GarageStrength I think he’s trying to say you’ll go bald if you want results from creatine?