What Happens to Your Body On Creatine?

A step-by-step journey inside your body after taking creatine. Learn what happens to your body when you take creatine and find out exactly how to use creatine for muscle growth. Questions like how much creatine you should take, what creatine is best, and what are the side effects of creatine will all be answered in this video.
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Creatine is one of the most popular supplements for building muscle and increasing athletic performance. Research shows that “45 to 75% of athletes like powerlifters, boxers, and weightlifters use creatine (1) So what actually happens to your body when you take creatine? Is it safe long term and what kind of effects can you expect both the good and the bad. Well, today we're going to take a journey inside the body to see exactly what happens after creatine is consumed.
And first, you should know that less than 200 years ago we didn't even know what creatine was. It wasn't until 1832 that it was discovered by a French Scientist (*) that successfully extracted it from beef. It was only then that we started to learn that this molecule is very common and it gets produced by mammals from the amino acids glycine, methionine, and arginine. Specifically, your body primarily produces creatine out of these amino acids in the liver, although it’s also synthesized to a lesser extent in the kidneys and pancreas. Research shows that a 70 kilogram or 155-pound man with an average physique, naturally has about 120 grams of creatine stored in his body without any supplementation. (2) About 90-95% of this creatine is located within his muscle cells, where the creatine can quickly be used to provide benefits for energy production and athletic performance. the other 5 to 10 percent of creatine can be found all over the body in other cells and tissues including the brain.
While your body creates about one to two grams of creatine per day on its own, you can also get more creatine from food or supplements. Especially red meat and fish score high in creatine because like I said 90 to 95 percent of creatine is found in human muscle and this is also true for animal muscle. One pound of beef or salmon provides about one to two grams of creatine and it's estimated that, on average, most people get about half of their daily creatine intake from animal meats. Since vegetarians and vegans don’t eat meat, they often have lower levels of creatine in their bodies. (2.5) This is because even though your body does create about one to two grams of creatine per day, on average, your body also releases about two grams of creatine per day in the form of creatinine. So, if you don’t eat meat products and you don’t supplement with creatine, you're unlikely to become deficient, but you can end up with lower levels of creatine in your muscles and circulatory system, and that will have a negative effect on your athletic performance.
On the other hand, if you take in a surplus of creatine through supplementation or food the most significant impact that it'll have after entering your body will be enhanced energy production. You see muscle contractions require energy, which comes from the breakdown of adenosine triphosphate, also known as ATP. The amount of ATP found within a muscle is generally so low that it’s only enough to generate energy for a fraction of a second'. After it generates that energy it breaks down into ADP which can't be used for energy. At this point, your body will use a phosphate molecule to recycle this bi-product Adp, back into Atp so it can be used for energy again. And that’s exactly where creatine comes into play, most people don't know that creatine is actually turned into creatine phosphate inside the body. Creatine phosphate serves as the phosphate donor for the replenishment of ATP. In other words, creatine provides a buffer against muscle fatigue by assisting with the energy production process.
So the steps are first the creatine is ingested either through food or in a supplement form. The creatine is converted into creatine phosphate and this leads to more creatine phosphate being stored in your muscle tissue. That extra phosphate becomes available for ATP recycling and ultimately leads to muscles being able to produce more energy for longer with less fatigue. It's thanks to this mechanism that creatine is so highly effective at increasing athletic performance and power output.
In fact, in a large meta-analysis that included 22 studies on creatine (4) researchers found that it was able to significantly increase lifting performance. (6) The results showed that the average increase in weight lifting performance was 14 percent higher in the creatine group than in the placebo group. Other studies on creatine supplementation in relation to athletic performance, also demonstrated impressive results. (7) With short-term creatine supplementation leads to improved maximal power...

[@GravityTransformation]

Creatine for Muscle Growth GUIDE - kzbin.info/www/bejne/gZy3aJ2Bf7R4j8k REFERENCES: 1. “45 to 74% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement” pubmed.ncbi.nlm.nih.gov/14636102/ 2. Research indicates that a 70 kg male with an average physique has about 120 grams of creatine stored in their body pubmed.ncbi.nlm.nih.gov/10893433/ 2.5. Consuming a LOV diet for 21 days was an effective procedure to decrease muscle creatine concentrationpubmed.ncbi.nlm.nih.gov/12432177/ 3. “People who cannot produce endogenous creatine suffer from a form of mental retardation with autistic-like symptoms due to deficiencies in the enzymes of creatine synthesis” examine.com/supplements/creatine/ 4. Let’s look at a review paper by Rawson and Volek, which involving 22 studies on creatine. “evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training.” “the average increase in weightlifting performance following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%).” pubmed.ncbi.nlm.nih.gov/14636102/ 5. A review study by Kreider scientist Richard Kreider also looked at the effects of creatine supplementation on athletic performance, and it also saw impressive results. “short-term creatine supplementation has been reported to improve maximal power/strength (5-15%), work performed during sets of maximal effort muscle contractions (5-15%), single-effort sprint performance (1-5%), and work performed during repetitive sprint performance (5-15%).” pubmed.ncbi.nlm.nih.gov/12701815/ 6. Research shows supplementing with creatine can benefit the muscle cross-section area of a variety of individuals, including recreational and elite athletes, sedentary individuals, and the elderly. pubmed.ncbi.nlm.nih.gov/12945830/ pubmed.ncbi.nlm.nih.gov/11445756/ pubmed.ncbi.nlm.nih.gov/9390981/ 7. Healthy males involved in a 6-week strength training regimen found that those who supplemented with creatine gained, on average, 2 kg more muscle mass than those who received a placebo pubmed.ncbi.nlm.nih.gov/10408330/ 8. “Alzheimer’s disease Parkinson’s disease Huntington’s disease Ischemic stroke Epilepsy Brain or spinal cord injuries Motor neuron disease Memory and brain function in older adults” www.healthline.com/nutrition/what-is-creatine#brain-health 9. “creatine supplementation gave a significant measurable boost to brain power” news.bbc.co.uk/1/hi/health/3145223.stm 10. "ability to remember long numbers improved from a number length of approximately seven digits, to an average of 8.5." news.bbc.co.uk/1/hi/health/3145223.stm 11. Three weeks of creatine supplementation increased levels of dihydrotestosterone (DHT), the primary androgen involved in male pattern baldness. pubmed.ncbi.nlm.nih.gov/19741313/ 12. a number of studies have tested creatine’s effects on testosterone. Only two RCTs saw a significant increase in testosterone when supplementing with 20 g of creatine per day over 6 days and 7 days. [But] Ten RCTs have found no effect of creatine on testosterone.” examine.com/nutrition/does-creatine-cause-hairloss/

[@HeavenAndHope]

❤😍❤

[@israelvaldivia2686]

I'm 23 I powerlift, train mma and sprint every day about 5 hours a day I'm already naturally strong with fast twitch muscle fibers but with creatine supplements my fatigue is very minimal. I squatted on Thursday and a buddy wanted me to squat with him again yesterday but my legs feel great. It's almost like taking a steroid but it's not you're just manipulating your bio mechanics.

[@israelvaldivia2686]

@@radoslavchernev5506 ???

[@adampilot8275]

EXCELLENT clip which explained a lot. Thank you.

[@true1330]

BISMILLAH Must Read you will know best thing here , if you ignore this message then you will think about it , what was written in that ↓↓↓whole message -- press-> Before Your Death know your creator and follow the order of your creator = > You cant make creator but he created you = > No One created ALLAH/GOD , actually creator is beyond from our imagination , beyond from our limits , beyond from our thinking , ability etc etc = > we have limits on everything , we can only see Signs of GOD in this world GENERALLY people do God Vs Science = > science is to know about things which is made by GOD and Human's science have limits to know things , even humans can't know fully about created things and matter properties , then how can they know about the creator ALLAH looks like ? Signs Of Allah/God/Creator == > As we know " Energy Can't Be Created Nor Be Destroyed But May Be Transfer From One Body To Another " who made this energy , from where it comes from . This is the ALLAH/CREATOR/GOD who made energy and everything , he made also that thing which can not be see by our eyes , listen by our ear, or we cant even think and imagine about them. there are so many things which are hidden bcz god knows everything and we can't even imagine that things. 1 ) Allah made you from weak little disdained liquid from your (dad,mom) and that Turned into bones, continuesly pumping heart 2 ) and creator created a clean body from that , and everything is in perfect place like , brain , tongue , heart , liver , and there size , ear , nose , mouth, two kidney and their size , your lungs ,your lungs size etc etc what a perfection , also this is the sign of creator Allah . 3 ) Allah gives you a identity from that liquid drops , example -> your brain a complex part of body and made very small small nerves in it -> your face is different from whole world people, and give you eyes which sees and give you different fingerprint every finger have different fingerprint from your every finger and every finger have different fingerprint from whole world people fingerprints. 4 ) suppose if GOD not gives you nose then when you eat food then you cant take breath , think how the perfection of our body is made by our creator ALLAH . 5 ) SEE egg of hen it is dead but allah create and make in it leg ,eye , ear , heart etc and convert it in to a living creature , and that creature know how to eat , speak , drink , walk this is sign of that ALLAH the CREATOR of everything . 6 ) ALLAH/GOD Made ant , how small it is and it have mind to think , small eyes to see who fit eye lens in it , and have more and more sense than humans , can identify easily where is the sweet and meat . ALLAH made more smaller things than ant , spider etc etc these are signs of Allah . 7 ) think about hair cells , your hand hairs have limit of increasing , you eye hairs have limit of increasing , your head hairs have different limits so this shows that they are made up of same cells but controlling not by you and not by that cells but your creator Allah . 8 ) we say speed light is fastest , ( after researching to a limit by scientists ) before research they were thinking about any other thing, may be Tomorrow they will think about any other thing. = > now we should think the creator ALLAH who made light and properties of every matter , how much ALLAH the creator is faster and powerful . is it a coincidence no bro no, try to understand. don't think this is a message only, take it serious. and so plz minimum one time read Quran it is a word of God, check my playlist , = > Do You Think That you are controlling YOUR SELF ? 1) Your heart is running can you stop it now ? NO can you live without oxygen ? NO can you live without food and water ? NO (bcz you are not controlling your self because it is controls by your creator ALLAH) 2) You need to sleep to recover your self , if you can control your self then stop this process you cant do it . Allah - Arabic Word ] Creator Name Iswar - Hindi Word. ] in Diff Lang God - English Word ] = > THINK ABOUT when people start to imagine CREATOR ALLAH, they started to make their own GOD, Note - we can't imagine creator . for example = > they make pictures, sculpture etc and pray to that pictures can you make god ? no " you cant see God in this world , you can see God after this world if you obey God/ALLAH " is God a human being ? no = > About Some created God By Humans, some fake god require to eat food , some human worship stone and some worship real god but not follow his order . If God eat food then have call of nature means need toilet to poop and pee . IT IS NOT THE QUALITY OF GOD so remove these fake gods now . = > WHO ARE MESSENGERS Allah send messages to their messenger ( Jesus , Mohammad , Adam , Moses , ABRAHAM etc ) so that , they tell that message to the people , bcz ALLAH/CREATOR wants to check people , who follow his order and who don't. we can't say these messengers are son of GOD. for example IN CHRISTIANITY, They Pray To Jesus as son of God. = > we cant pray to Messengers like Jesus , Mohammad , Adam , Moses , ABRAHAM etc but we should pray to the creator ALLAH/God in the way of his messenger, now last messenger is Muhammad sallallahu alaihi wasallam . = > Even we cant worship muhammad sallallahu alaihi wasallam. we can worship only one creator ALLAH . if we worship Muhammad then we will be in Hell . = > Keep in mind that Muhammad cannot make a single fly, = > we should follow last messenger Muhammad and should obey him. ( now last book is Quran in which ALLAH'S words are written) for guidance of people. JESUS is neither a god nor a son of God, = > JESUS WAS A MESSENGER OF ALLAH before jesus birth , people follow whom , before prophet jesus people follow prophet of that time like Adam , Moses , Noah , Abraham etc . These were the messenger of Allah at their time on earth now last messenger is Muhammad , you should follow Muhammad now. 1 ) ACCORDING TO CHRISTIANITY = > when people tryied to torture JESUS and want to beat him and kill him even they were thinking to hang on neils etc etc etc is it a quality of god that any one can beat him and to nail , jail and hang him , torture him. 2) Jesus Eat Food When He Was Hungry is it a quality of god ? ( Hungry God ) if he eat food then also do toilet for pee and poop at that time no toilet seat was there so they used to do that in hidden in grass and back of some trees and stones etc is it a quality of God ? No = > why some people wants to kill Jesus and want to hang on neils ? because Jesus called people towards Allah/God the creator of everything . so the ruler of that time thinking that jesus will destroy our king rulings , bcz people wanted to follow of true path of the creator . = > Some people says JESUS DIE FOR OUR SINS This is totally wrong if someone rape your wife , sister , mother and murder your family . Then , will you say , he will be in heaven bcz Jesus died for his sins ? Jesus had ever say that "enjoy your life do whatever you want , kidnap a young girl and rape her and do robbery , do murder etc etc And I want to die for your sin then you will be in heaven , and hang me on Neil etc etc " NO don't make your on thoughts . THIS IS INJUSTICE this is your thought , and this thought is wrong = > COMMANDMENT Of Creator Is . 1 ) Allah is only one god and prophet Muhammad sallallahu alaihi wasallam Allah's Last messenger 2 ) Namaz/prayer according to prophet muhammad sallallahu alehi vasallam . if you ignore these 5 times prayer then you will be sinful , if you do your own type prayers then this will be rejected bcz you have to follow messenger not created your own and obey Allah then you will be in paradise inshallah " REMEMBER you have to go back to that creator ALLAH who is the master of all " = > Islam is for everyone not only for Muslim bcz muslim means submit to one creator when you were child then you only submitted your self to your creator you were muslim . it doesn't not matter who are you now and from where you belong and what you followed in past ? DONT JUDGE MUSLIM to see islam, to see islam you should read QURAN and sunnah of prophet Muhammad sallallahu alaihi wasallam . in islam worship only creator one Allah in the way OF his messenger Muhammad = > YOU should follow ALLAH the creator and it will be true for you If You Follow It. if you do not follow then you reject it , you ignore it and you reject the creator . Allah says in Quran chapter 2 Ayatul kursi " Allah! There is no god ˹worthy of worship˺ except Him, the Ever-Living, All-Sustaining. Neither drowsiness nor sleep overtakes Him. To Him belongs whatever is in the heavens and whatever is on the earth. Who could possibly intercede with Him without His permission? He ˹fully˺ knows what is ahead of them and what is behind them, but no one can grasp any of His knowledge-except what He wills ˹to reveal˺. His Seat encompasses the heavens and the earth, and the preservation of both does not tire Him. For He is the Most High, the Greatest.. " your whole life depend on what you choose bcz ALLAH the creator will ask you about this life after this life what will happen after death with you ? and so plz minimum one time read Quran it is a word of god , i promise you will know everything that you want. Search on KZbin full Quran translation in your language And subscribe for more ......,...,,,,,l.... Ru iUYu

[@jjjames226]

This man shared far more about creatine than I was prepared to learn.

[@mohamuddahir2688]

😂😂ikr

[@ggsuki627]

LMAO

[@andrewmason1948]

deto

[@angelcuevas2946]

You’re new here aren’t you lol

[@mentalnomad6316]

Lmao my daily shit turned into a chemistry/biology lesson

[@iblockpuncheswithmyface1490]

Supplement companies hate creatine, because it's cheap, and it works.

[@cakes9962]

that is idoitic. they could just make a lot of profit from low productuon costs

[@innosanto]

They don't since they sell it.

[@EriPages]

@@cakes9962 if they can't sell creatine for a high per gram price, they'd hate for people to learn that creatine with a normal diet is all thats needed - making their whey protein powder and bcaa powders and lucien powders and etc powders all moot. That is why you My friend, are the idioto here today.

[@cakes9962]

@@EriPages normal diet does not fill the creatine stores fully so suplementation is required. If they hated it they would just not sell. The low production costs allow them to get mor profit from it while offering it for a cheap price, thus making it attractive to people. Very often companies have a very small earning margin, which is comoensated by a high selling volume. Wallmart for exampl earns about only 10% from each sell. So before calling an idiot just think about it more deeply. Consuming 5g of crearine from bormal diet is basically unsustainable for the average person/lifter. And by the amount of creatine brands you can tell that they are profitable, specualle because of how much it is advertised online by youtubers and body builders.

[@SuperDodoe]

it used to be cheap...doubled in price in less than a year

[@antoinesa]

I think it's important to mention that creatine also increases your blood creatinine levels (a biological marker used by healthcare professionals to assess renal function), since creatine is metabolised into creatinine by your body. So if for any reason you have to do some bloodwork and your clinician worries about your creatinine being high, its normal if you're taking supplements and you should ask for a urine analysis instead in order to properly assess your renal function :)

[@Overhemd]

Without exaggeration, this is by far the best science-related video I've ever seen on KZbin, let alone about creatine. Extensive but brief at the same time, nice pacing, nice narration and good visuals, not even to mention the surprisingly in-depth explanation of the theory. 10/10 thank you so much

[@fishman_tony]

I definitely can tell the difference when doing push ups after taking Creatine. I was 135 pounds 2 weeks ago. I'm now 142 pounds after daily push ups and creatine/protein shakes. Literally all it takes is consistency. Don't give up.

[@FluentOfficial]

how many scoops of creatine u take?

[@joshawesome1557]

How many push ups?

[@fishman_tony]

@@FluentOfficial I do one scoop per shake

[@fishman_tony]

@@joshawesome1557 Around a 100 a day

[@Gamersquadtttta]

I started working out on august 4th. Started taking creatine. Starting weight 129. Now today i weigh 172 lbs and fucking stacked. Cant wait to cut jan 1st. Creatine gave me the motivation in the first month because my muscles became "huge", or at the time it felt that way. Now my biceps are manly. Not stickly anymore. Dirty bulk yall!!

[@silvershelbygt5006]

There are also studies that suggest taking creatine daily for men over 40 is extremely beneficial in joint health and reducing joint pain, to include reversing arthritis symptoms.

[@souravkrishnak]

As lifters we need that 😂 ....oh the knee pain

[@silvershelbygt5006]

@@souravkrishnak I'm a lifter with knee, shoulder, and lower back pain, and being 46 isn't helpful🤣🤣🤣

[@souravkrishnak]

@@silvershelbygt5006 doing good mate Im half your age😍😍

[@elioreliyahu]

Yea but this is made me bald so..

[@BhuvanX96]

What about kidney and liver damage bro?

[@MarksTech]

its bonkers how quick creatine works. i just went back to the gym after being lazy for 5 years, and within 2 weeks, my muscles are not only looking more full and round, but my strength is shooting up basically every workout.

[@dariusvalentin5579]

I CAN NOT BELIEVE THIS! IS THE MOST COMPLETE VIDEO I EVER SEEN UP TO THE IMPORTANT DETAILS ABOUT THE CREATIN/PROCESS /EFFECTS /SIDE EFFECTS! Respect and admiration! ❤ SUBSCRIBED

[@harryenglander7707]

I’m 17, started taking creatine a few months ago. Went to the gym about 4/5 times a week and play football 3 times a week. When I tell you creatine does wonders, about a week after a loading phase not only me, but other people would mention how much wider and bulkier I was looking. Definitely increases self confidence too. For example, I was doing around 40 tricep dips maximum before creatine and after I could hit 70. Could be placebo taking place too but I noticed a physical change for sure. Would 100% recommend to anyone in a similar position to me.

[@vz-_-crxstal9902]

i feel like i want to start taking it, but i’m afraid of hair loss

[@harryenglander7707]

@@vz-_-crxstal9902 only has a chance to affect hair loss if you already have the hair loss gene mate. Still may not happen just could accelerate the process of it

[@stofzuigerstofzuiger1870]

@@vz-_-crxstal9902 I am using it for years, everyday 5 gram, never had hair loss, didnt even know that it was a thing, its total bs and like the other guy said, its definetely a genetic thing

[@spookmxvin9397]

i wanna take it to but i’m nervous i’m gonna look to bulky. I am already sort of bulky im like 5'9 150 do u think it would make me look more muscular or too bulky?

[@harryenglander7707]

@@spookmxvin9397 Hi mate. Your not gonna look too bulky unless you workout and diet like that. Creatine will add a sort of plump effect to your muscles as it’s gonna be holding the water in them, so it will appear bigger but not too bulky. Yes you will look wider, bigger, more muscular but you will only look too bulky if you stay in a very high calorie surplus and train for a bulk

[@MarcPlaysDrums]

Everything this guy is saying I can definitely attest to. I'm 56 and started using creatine as a pre work out and after about a week I noticed fatigue lessened and recovery was significantly faster. Also muscle growth and retention was definitely noticed. So much so that my fellow church members notice my change in physique. But, I slipped, life got busy and I stopped taking creatine(I just didn't have time to buy more) and after about a month I noticed the difference in recovery, muscle retention and even noticed energy and power behind the drum kit.

[@user-yr5dm5dk7q]

u can take creatine at any time of the day, doesnt make a difference. glad to hear you have benefited from creatine 👍

[@arpitpandit391]

Creatine always taken after workout

[@1ton.j]

@@arpitpandit391 ? I take it before, wouldn’t it be better during a workout

[@arpitpandit391]

@@1ton.j it's goes in ur blood and it's doesn't give u gd result so always take creatine after workout with protein 😊

[@XbenXdoverX1337]

@@arpitpandit391 Nope, doesn't matter when you take it.

[@MegaBlizzard911]

All these years and finally a Quality Video educating everyone on all levels!

[@historymaker4894]

When I started taking creatine, in the first 5 days my belly swelled a little, I was always flatulence. But after two weeks the flatulence stopped and my intestines deflated. However, I gained 5 pounds in two weeks in water weight (I do drink a lot of water), but I was still fit. Although it still didn't show, my muscles had swollen and in just two weeks I weighed another 5 pounds! My workouts got better and longer over time.

[@jacobdaley3888]

weight honestly doesnt matter to me its how i look, if the weights going into my muscle then i will love that

[@Godsa_]

How much grams did you took daily?

[@historymaker4894]

@@Godsa_ 4g/day with lots of water. In the first 3 days I did 15g for loading, but only in those 3 days.

[@TheJerzeeSure]

Thank you for hitting on the ATP energy cycle. You nailed it perfectly and did in seconds what took me a whole semester in AP Bio to memorize!!

[@jamalmirzada6042]

you may be more of a visual learner just like me. KZbin has been a Godsend!

[@seriousilly306]

THANK YOU for making great content with good clear information. pleasing visuals and thats straight to the point with no nonsense

[@mustafaturk1513]

As an exercise science major that has not covered this yet in class, thank you for this video very informative

[@AtillaAtesOfficial]

Hey! Great video! How about facial hair? How will Creatine affect beard growth? I heard it is good for beard growth :)

[@validus5808]

nope. It is the oppositte way, you can lose hair.

[@cavsgang1276]

@@validus5808 really??

[@migi9117]

@@validus5808 actually?

[@Gooooaaaaalllllll]

@@validus5808 no. There is no proof

[@EmilAyoub1]

@@validus5808 Wrong. While testosterone is responsible for hair follicles priming, DHT promotes linear facial hair growth.

[@Lev15157]

weighed 62kg in February, could barely bench 60kg for one rep, now I weigh 70kg and can bench 90kg for 8 reps, been taking 5g of creatine every day and working out consistently throughout the year and my whole body has changed for the better, just make sure you drink BUCKET loads of water, i developed a small kidney stone mid way through the year not drinking enough water, thankfully i learned that lesson the hard way so you dont have to.

[@omarassi6245]

how much water do you recommend

[@glizzy9596]

@@omarassi6245 2-3 Liters should be aight

[@ub3rfr3nzy94]

@@omarassi6245 Four litres daily bro don't go lower than that.

[@Shiv_Deore]

@@ub3rfr3nzy94 dude, recommendation is 2.5 to 3 litres i agree more water is good, it isnt harmful, but i cant keep drinking water because 4 hours im training in which we get 2 water breaks. else im in school and i cant pee every 45 minutes, the teachers just wont send us. so u see its a rip for me

[@jenghiskhan69]

@@Shiv_Deore actually all those numbers are arbitrary. Drink when u feel thirsty

[@njonesyauto]

been on it for a month now, gone from a moving average of 75kg (165.3 lbs) to 76.1kg (167.7 lbs) and some slight physical changes as well. hoping to get to 80kg by the end of the year 💪🏼

[@Trouba315]

You can reach such goal whitout creatine. Stay consitent 3-4 work outs per weak and you have it.

[@Anci3ntAli3n]

I was about 165-170 around November/December. Rn I'm pushing 195. Stay motivated. And really push yourself when working out. Just because you aren't lifting the heaviest weights doesn't mean it won't do great for your body

[@njonesyauto]

@@Anci3ntAli3n i’m at 173lbs atm now

[@walter4532]

​@@njonesyauto How much now?

[@russellwestbrookyellingatw9381]

Lmao we weigh the same, hopefully I get to 80 this summer.

[@Desert_guy]

My personal experience: Started fitness journey at 190lbs skinny fat. Took creatine, LGlutamine, LCarnitine and protein In 6 months I got jacked with a strict diet and workout plan. I benched 3 plates, leg pressed 8, rowed 220, army PT 86pu 74su and 13:45 2mile. I was peak. I was prime. Only negative effect was receding hairline. I noticed a lot of hair falling off and my barber using fibers to fill my hairline. After four years I finally stopped and stopped seeing hairs in my hand when I would brush.

[@richardmorriss5273]

Thank you. Finally an actual explanation and not just a surface level explanation.

[@peterr765]

Love this channel. Not just a fitness buff but he breaks down the science and facts step by step so you know exactly what things do to your body. Great!

[@liomazzki6527]

Np

[@rusokana3642]

Yeah like you understand anything

[@Eric-wk4cg]

Clear, simple, and quick. Bravo !

[@JamesDavisakaRemguy]

What an excellent, thorough and eminently "digestible" explanation! Thank you for NOT dumbing it down, but covering all the necessary information - and, I might add, at an impressive pace! I'm new to your channel, but I'm gonna go ahead (hit "like" and) subscribe and see how you cover other topics I've been wanting to understand. Really looking forward to it, thanks again!

[@_busybee23]

there can't be any video more detailed than this, great work bud.

[@metalmach1ne748]

Normally when im not on creatine I feel pain in my joints, but when i am on it, no pain ever, and thats due to the water retention

[@keshavankrishnamurty7705]

Really bro is it true?. because I felt it same

[@DonnellEvans]

Pretty much sums up my experience too

[@johansutton3895]

This happens to me 2 what could be the explanation?

[@AnonAnon-ho1uc]

So body retaining water reduces inflammation of joints?

[@simonchristian160]

@@AnonAnon-ho1uc yeah, water is a natural lubricant for joints

[@Dratini266]

I’ve also seen conflicting studies that say creatine does not effect exercise performance. It definitely adds to muscle growth which positively effects performance in the long run, but I’m not so sure about the immediate effects

[@ahriman6669]

tbh one of the best and well explained videos out there. Well done.

[@deanmayorga3085]

loved how simple he made the science sound!

[@patrickjacobsen7805]

The research you put into your posts is such good value. Thank you for sharing.

[@pauln3229]

As always, very useful information and excellent presentation. Love your videos. Keep up the good work!

[@ryansoltis3334]

I remember I hit a plateau and decide to buy a tub of creatine. It was exactly what I needed. In one month I added 30 lbs to my max bench press. No side effects either. Just remember to drink plenty of water

[@riveralvarez7517]

Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of yours for some types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from NextLevel Diet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.

[@BaenjaminS]

great job man!

[@thomas3carey50]

NO

[@allsportscomps6896]

Creatine has been proven to cause kidney damage

[@riveralvarez7517]

@@BaenjaminS Thanks

[@scout1710]

i swear i've seen this comment somewhere else

[@gregoryherrerajr.1822]

I can listen to this for the next six months and still extrapolate awesome information thank you thank you thank you so much wow.. never stop doing what you’re doing the world needs you.. very well put together..

[@Beef77]

This video was really well made and informative. Thankyou ! 🤝

[@jaymilo8425]

Ah yes I remember when I first drank worter, so refreshing

[@albking2150]

Lol

[@yourpapichulo8859]

Lmfaooo I just noticed it hahahaha

[@vbsand5882]

@@albking2150 his best vid ever say Wauter 34 times!! New PR!

[@curiousgrim4716]

Worter😂

[@kevh7941]

I've just started using creatine mixed with protein and honestly I feel loads more energy at the gym

[@brightwilderness3309]

This guy explained everything this so well!

[@mateom6596]

Love your presentation of the research. - could you include effect sizes in the future?

[@DrippedOutPigeon]

Don't know why I was recommended this video but it explains creatine well which is good cause I need to actually reduce my creatine levels, by a lot. Also having my creatine so high, I can attest to that dehydration. Appreciate that you talk about the negatives of creatine.

[@amok8938]

This was a really great video, it explains everything I needed to know. Most of this stuff I have already seen from other videos but not in one single video like this one. I now feel completely sure of what to expect when I finally get my creatine monohydrate delivered in a couple of days!

[@allsportscomps6896]

Creatine causes kidney damage and I've been working out 6 days each week with not 1 pre workout and I'm still muscular

[@amok8938]

@@allsportscomps6896 Source?

[@amok8938]

@@allsportscomps6896 Nah man i just looked it up, it doesnt cause kidney damage per se but it does change the readings when testing ur kidneys. If you hop off creatine just for a lil bit the readings will soon go back to normal. Its a myth. And creatine is not pre workout, it just helps you get just 1 or 2 more reps in per set which means more work done by ur muscles = more gains. So nah u don't need it of course, but its a decent supplement that can help you

[@SadHeavy_]

Just so you know it might cause hairloss i noticed 1 months after starting taking it i started losing some of my hair

[@Tsukino1011]

@@SadHeavy_ probably because you already have those genes

[@michelalsoury7065]

Thank you brother for always sharing your knowledge with us 💪💪💪

[@Beyondberlin]

I love that you used credible and actual research as your resources.

[@alejandrososa3168]

That's good ol' Max!

[@AntilleanConfederation]

Define credible. I’m not against the video or the message but define credible. I feel that word is used too much now for things we simply agree with. And when we don’t agree we say misinformation or lies lol

[@HippyCrasher]

I have autism and I've been working out since I was 16 years old. Here I am on this 22 years old and I'm more fit than I was in high school. And I have high testosterone according to a blood test. I take creatine everyday consistently I went through my loading phase for one week I've gained 7 lb of water weight. And my muscles look a whole lot Fuller. I have had no negative side effects of creatine.

[@ajfreeman444]

Hey, think you could do a video on what a good full body routine would look like, with rotation recommendations? I dont like to do isolated workouts. I prefer to try and get everything in, in every visit to the gym.

[@hasselett]

Started taking 5g of creatine every day about three weeks ago. I can already tell that it's giving me more power and better performance at the gym. My muscles also look significantly bigger, especially my chest. It also gives me turbo-shits if I don't drink enough water. Stay hydrated!

[@sakakaka4064]

Yeah turbo-shits might be the problem but it's helpful in the morning

[@timonpumba6375]

Is it ok if I drink 2 litres of water daily and start taking creatine or do I still have to increse water intake?

[@hasselett]

@@timonpumba6375 Nah, 2 litres and you'll be fine.

[@afarrel3195]

@@timonpumba6375 but if you can drink 3 litres

[@iven3827]

did you get any side effect till now?

[@mamauly7990]

amazing!!!❤ Thank you so much for great explanations!!!

[@nadeemsiddiq7636]

Thank you - the best video to be finally made on this topic. Regarding the increase in testosterone, and then perhaps the increase in DHT, appreciating that there appears to be insufficient studies on this, would it make sense to also add zinc + copper supplements (ie., would the zinc/copper discourage the DHT while not negatively effecting testoserone)?

[@perfectsamn15]

To the person reading this:Even though I don't know you but I wish you the best of what life has to say offer to you may God guide you and protect you and your family...

[@stora_buseta1974]

Spectacular explanation, this video is the perfect example of "came looking for copper, and I found gold"

[@ac4185]

Creatine can also lead to gout attacks. A study that appeared in a 1992 issue of the “Annals of the Rheumatic Diseases” showed a positive correlation between increased uric acid levels and creatine levels in men with and without gout

[@heyheytaytay]

Take a drink every time he says creatine. Bam, you're dead by the end of the vid.

[@israelvaldivia2686]

Water in the brain and kidney

[@hellfire66683]

Laughs in Irish and Army Infantry.

[@lordboros2959]

@@israelvaldivia2686 presenting to the emergency room

[@ianfigueroa3204]

This was a good challenge 🤣🥵

[@solomonraj_sr]

Mind-blowing explanation! 🙌

[@nonameofficial9848]

Nice video! Well explained and very clear, hope that many people are going to learn something from this

[@akking8156]

You are the number one go to for the right info, thank you sir.

[@kaiseri.4641]

Creatine is one of the few products, who is super cheap and work. The best supplement without doubt. Can take it during cut and bulk.

[@frederickcraft7302]

Wont it smooth you out instead of looking cut???

[@axejustwantstohelppeople]

Should i take creatine as a pill or powder

[@bayur4688]

@@axejustwantstohelppeople powder better

[@kaiseri.4641]

@@frederickcraft7302 Nope. Creatine makes your muscles to look thicker. It helps also to maintain the power, because when you are in calorie deficit, it's really hars to train with same weights.

[@kaiseri.4641]

@@axejustwantstohelppeople Powder, but always mix it with water and shake it. This is better for the digestion. Never take creatine with dry scoop, this can give you diarrhea.

[@angellifts6044]

I was 130 at the beginning of this year. At a lot and worked out and put on 13 pounds which put me at 143 Started taking creatine and mass gainer at the same time and 1 week and a half in and I’m 150 pounds. Stay consistent boys

[@Gamersquadtttta]

Aug 4th i was 129 today im 172. Starting bench 120. Pr now is 160. Creatine is the real mvp. Also dirty bulking gives you crazy strength and recovery.

[@Milessss]

I was 130 a few months ago and have been stagnant at 150 and got lazy after catching a fever for a couple weeks. I need that motivation again!

[@Gamersquadtttta]

@@Milessss get that work in my boi!! Eat eat eat. When ur full 2 hrs after eating, eat again!

[@Milessss]

@@Gamersquadtttta thank you!! Your results are also motivation as well, keep it up yourself!

[@SweetAkorn]

@@Gamersquadtttta bro could you give me like a diet plan cause i am 6 feet but only 55 kilogram..please

[@DocintheArena]

Really clear, well executed video. Thanks

[@polishmasterjay]

This was explained so well and was so informative, I had to subscribe to the channel, excellent job brah!!!😎👏🔥

[@dmurray1207]

Great job! Very informative as well as educational.

[@israelvaldivia2686]

This is the best breakdown video so far other videos have made it sound a bit more complicated very nice

[@corters]

creatines water retention isn’t something that isn’t explained, but actually pretty simple! creatine causes more water retention because of the atp hydrolysis reaction. before atp decomposition is catalyzed by atpase, it is hydrolosized. the reaction is as follows: ATP + H20 -> ADP + P (thus creatine phosphate donating the free ion group) hope this clears up water retention. basically, water is used during the entire muscle action potential

[@FlyingTigersKMT]

I love creatine. It really worked and boosted my weight lifting.

[@Snufkin588]

I'm considering buying some. Which brand do you use?

[@FlyingTigersKMT]

@@Snufkin588 I get the cheap generic GNC one. It's all the same.

[@Snufkin588]

@@FlyingTigersKMT Thanks for the help. I'm gonna try that one.

[@FlyingTigersKMT]

@@Snufkin588 Good luck. I know it was pretty amazing when my max went up right away and I didn't notice much fatigue or soreness.

[@teddykusnaidy3371]

How about hairlost?

[@sooba515]

I’ve been wanting to know this for a long time

[@sooba515]

@@NathanielMarkarian what

[@shadab8484]

@@sooba515 candice was asking about you mate

[@sooba515]

@@shadab8484 it may not fit in mine but it fits in yours

[@CharlesM236]

Awesome video learned a lot thanks The water detail is the best to know how..... 💯

[@TzarBomb]

From my years of use, I would say it improve my strength by about 10% or so. Quite useful.

[@joserosales7219]

It’s almost like you knew i needed this knowledge, thank you!

[@kicksyo2171]

Same here

[@linusmccoejcjwiKb]

Yeah same omg

[@MethChef]

145 in February, started creatine in october and jumped 3 pounds instantly, currently 165 but cut with low bodyfat, This is tied in with lifting/cardio 5 days a week and doing my best to pack on pounds but the help creatine gave is not negligible, Have yet to have side effects, my dumps are a little worse nowadays but that could be from the more protein i intake nowadays and being a hyper masculine shy hung alphamale

[@bryanwhite3021]

This was a very impressive video. Amazing information

[@The.Ghost.of.Tom.Joad.]

Spot on, dog. Keep up the solid info. I'm 55, a long-time gym rat. and a semi-vegetarian. I was losing strength and stamina in my 40's. I added creatine, albeit after reading studies on PubMed (I'm also a huge nerd who wants facts, not hype). My energy popped right back to my 30-year-old levels. As a side benefit, I was mentally sharper at work and at home. As to hair loss, well... No comment... :-)

[@theyracemesohardchair]

Your mums a dog

[@jacobruiter592]

I took creatine for years and can definitely confirm the need for hydration. You need to take in a surplus of water, basically doubling your typical water intake. I would avoid taking the product if you are an avid coffee or soda drinker. Male pattern baldness runs on both sides of my family. I have NEVER experienced hair loss or thinning. It's likely not creatine if you suffer such effects, probably other stuff. I believe in the super power of creatine, but I would personally advise just taking in a small amount to increase the overall level in your body. It alone can increase your strength by surprising amounts. Hopefully this helps others! 😃

[@anthonyfonseca2417]

Balding is one of my biggest fears. I’m already seeing my hairline start to recede and I’m trying to do what I can to slow the process or even go to regrow some of it back so this is the number one reason I’ve been hesitant on taking creatine. I’m glad to hear you haven’t experienced hair loss from it though 👍🏼

[@jacobruiter592]

@@anthonyfonseca2417 I know those hair implant and regrowth treatments work but I bet they are expensive. I know for a sizable amount of men, it can shake their confidence. I am in the mindset of just shaving my head when it happens. Being bald can look good, it will just take some time so we can adjust to the new normal. Whatever choice you make for yourself, embrace it.

[@XxsoljAaBoy]

Why do you recommend avoiding creatine if you're an avid coffee drinker? I'm wanting to get into creatine, but I'm still looking into it. I drink coffee A LOT, when I'm at work, I'll have around 4-6 cups usually through out the day. Could you expand on why it would be a bad idea?

[@jacobruiter592]

@@XxsoljAaBoy My reason isn't so insightful, just my experience. I personally had a hard time staying hydrated enough for my body's well being while taking both products.

[@Curaclees]

@iDespondent I'm an avid coffee drinker for years and have also used creaitine for years. Some days I get bad craps and based on own experience cramping will make you more likely to pull muscles and get hurt. I haven't researched it all but that is just how I feel. I was able to combat this by drinking a surplus of water and if you ever cramp DO NOT under any circumstance countinue to do the workouts may have to call it a day.

[@richardb.5691]

It can be hard on your kidneys if they are weak. Keep track of your GFR level when taking creatine with suspect kidneys.

[@yourpapichulo8859]

Thanks for the tip appreciate it a lot

[@OldSchoolStrength]

This

[@logger22]

Or just drink water more often

[@mhmdj2933]

Drink 3-5 L pf water daily and ur fine

[@xrpedro]

@@logger22 this! Such an underrated yet basic practice. I know a lot of dudes that Lift And don’t drink much water. I always found that really odd

[@ZENVITALIS]

Thank you for sharing your experiences with creatine! I’m also a fan of this supplement and can confirm its benefits.

[@FunkyWeb14]

so good explained, keep up the good work

[@haythamkay3625]

I like how he also shows the studies that helped him make this video, unlike some other bs fitness coaches

[@justinlima2892]

Can you do a video about Myofibrillar hypertrophy and Sarcoplasmic hypertrophy? Just a suggestion my man, thanks!

[@wyd]

This video is brilliantly informative. Well done!

[@Chorillian]

Awesome video, thanks so much for the information.

[@brokemono]

I don't know anyone in my family who is really bald. My grandparents all had a full head of hair and my parents and their siblings too. Maybe it will start with me or I don't know but if I take creatine I won't worry about it then. If I do get bald by then well...whatever, less need for shampoo.

[@vibesmagma8451]

Your acting like it’s steroids 🤣 you will be fine with creatine

[@kevindaoust6192]

The studies were made with people taking 20g of creatine per day which is gigantic! You should take 5g per day, maybe 10 if you want to do a loading phase.

[@brokemono]

@@kevindaoust6192 I took it at work, two times, it was one full spoon. I barely felt anything, maybe I should take more. I work in logistics for car parts so I really need any energy I can get, we got literal tons of work this week, haha. Might as well use my job as a gym.

[@brighte2712]

@@brokemono lol , using your work as a gym. Lol , that's funny

[@dazcrypto]

@@brokemono you’re not going to see benefits if you aren’t training. You’re better off drinking caffeine or a 5 hour energy.

[@ljgfb]

Best fitness channel on KZbin.

[@moonbalancedd]

Thanks for the awesome info. How did you do the creatine animations? did you do them yourself?

[@LinkedWolve]

this guy taught me so much more than school has in 12 minutes than school does in a day, as a person with autism that autism thing kinda seems like a reason to might try it

[@jonahauff6288]

So basically it makes you look bigger, builds muscle faster, improves performance, and makes you smarter... Nice.

[@joejohnson1321]

Creatine is a great supplement. You just have to be patient with it. You’re not gonna see overnight results. The first 2 weeks you’ll have placebo strength gains because you believe it works but it’s not working yet. Week 3 you start to fill out a tiny bit and can feel like you had 3 weeks of growth in only a week. Week 4 is when you start feeling the energy. But it’s not just workout energy, it’s you that feels strong, fast and alert. After week 4 you feel like a very calm Tasmanian devil, as you feel like you could destroy a house with a sledgehammer in less than a day. You feel like you could wrestle a pitbull, you just feel like a beast.

[@doctormasterdevil]

Started my first scoop today! Post workout. Do you do post or pre?

[@khakipeach2128]

@@doctormasterdevil it doesn’t matter when you take it

[@pagalladka9809]

@@doctormasterdevil how's it's going??

[@doctormasterdevil]

@@pagalladka9809 highly recommended. I saw a very noticeable increase in energy and endurance. Felt more energetic than ever before. I saw gains faster than when I was taking protein powder alone. My only concern was the hair loss myth. Didnt notice any of it, the only thing is it makes you thirsty, bit thats no problem for me as i drink tons of water, no sodas or any other crap.

[@pagalladka9809]

@@doctormasterdevil yo thanks pal

[@LeroyCReed]

As usual, this is the best site for fitness information when it comes to explaining the science.

[@PARADISE-fy1vg]

I need this kind of teacher's in my life

[@niharg2011]

Man I started taking creatine watching your videos since last month at first it was tough for me to play street Football and walk 1.5-2 KM (So walking one way and then taking Bus while returning) and had to take a break after 3 days now it's like 3-4KM + Football and 4-5 days of consecutive days of that heavy cardio (Walking on both the trips to & fro)

[@kejekelly690]

Okay

[@rmzmhd6690]

Thanks a lot for such informations about creatien infact i was looking for this... i have seen your previous videos which you have talk about creatien... i have hair fall problem so is this safe to take creatien??? And is it okay to take with whey protien or creatien alone... please give me a reply

[@corderoculmer120]

This is so informative I needed this

[@CurranBradley]

This was a phenomenally well done video.

[@Omenify]

Creatine truly works wonders, however I strongly suggest you to take it mid meal. I used to take it on an empty stomach and developed some pretty bad gastrointestinal issues from which I had to stop taking it. Now I'm back on it again after a year break, I take it in the middle of a meal and I haven't experienced any issues.

[@isaiahbuskey6475]

What are some of the symptoms of those issues you had ? Been taking it on an empty stomach for 2 weeks

[@Omenify]

@@isaiahbuskey6475 Severe bloating and gassing almost after everything I ate even after qutting due to bacterial disbalances. Had to take medication to get that fixed.

[@chrissponslersr.6648]

I been reading all of these n I finally saw ur post..I wanna take it but it kills my stomach n I was wondering why..I'm def gonna try it your way

[@huubbbiiii]

The cognitive enhancement is what did it for me. Started taking it for the gym, kept taking it because of the extra energy I had when studying/working.

[@historymaker4894]

Last year I started taking creatine at the beginning of the second semester, and the neurological side effect was quite noticeable. I was much less tired and more excited! this made me pay more attention and have more desire to study, which created a positive spiral. My average for the second half of that year went up 4 points (on a scale of 1-20), which left me stunned with joy. I stopped taking it for a few months during the summer to avoid too much kidney strain.

[@SuperJamal78]

​@@historymaker4894what age are you, because I'm 15 and I want to start taking it for both the reasons of cognitive as well as strength in the gym but I heard it can have some side effects on people below 18?

[@Tizianv]

Another great video, thanks!

[@tomtomtom731]

as always an excellent informative video!

[@OnAngelTime718]

I workout twice a day . Weights in the morning and cardio in the evening . I usually take creatine after the morning workout . I was skeptical at first about taking creatine because I was scared about the water weight . Currently this is day 17 of me taking it and I haven’t gained any weight . But my muscles look a lot bigger . And I have a lot more veins pumping out . I also just went up on my weight load last week . So it definitely works . Can’t wait to see long term results

[@onionknight5553]

How's the hair department doing? I would love to take creatine but i shed alot of hair specially during the winters i think i will probably get bald in future in like 2-3 years. Any advice if i should be taking creatine ? I am already big and i would love to take my physique to next level i always wanted, i am getting there but its not good enough.

[@OnAngelTime718]

I haven’t had any hair loss . I’m 32 ,African American and have long braids . Also hair loss doesn’t run in my family . My father is 58 and still has a perfectly symmetrical hair line . But as I stated this is only day 17 for me so I’ll definitely look out for it .

[@asvet8050]

@@onionknight5553 I've been taking creatin for a couple of years, I've had zero hair loss, I take about 7g of creating per day, have about a litre of water per day, hair thinning runs through the family I'm 43, am 1/4 Italian and the rest is Australian. Keep in mind everyone's genetics are different and this is only my experience.

[@alalama]

I have taken creatine 5 years (Or More) and still have a full head if hair. I’m 36 btw. My brother no creatine, was bald at 25, he got that from my fathers side and I am more like my moms side. Just take if you get bald it’s probably not the creatine just your genetics. Rock a bald head if you get one!

[@bluu_ice6554]

@@onionknight5553 I'm already bald so I'm bout to order some right now!

[@brownehawk7744]

Does snorting it make it hit faster?

[@ggxrazorz9673]

really good video completely unbiased as well which is great.

[@gidi3555]

Thanks so much for the very helpful video

[@jaztheman2]

I appreciate you mentioning the vegetarian parts, I'm vegetarian and this has really helped, didn't feel left out:)

[@5zazen]

beware of oxalates in spinach, kale and almonds.

[@kicksyo2171]

Thanks for this video! I just started taking creatine, and I want to make sure I'm not over doing it.

[@L30n4rdo6]

With 5 grams a day, you will be fine. This is the recomended dosage. Just don't over do it.