How To Use CREATINE for Muscle Growth (FULL PLAN)

Discover the BEST WAY to use CREATINE for faster muscle growth. This complete guide will explain the differences between supplements like creatine monohydrate and kre-alkalyn, and it'll show you the best strategies to build muscle with this truly unique supplement. After watching this creatine 101 breakdown video you'll understand how it works, when you should take it, how to use it to see results, and if you're at risk for hair loss.

Even though I always say that the vast majority of the supplements on the market are unnecessary and practically useless, creatine is one of the very few that have been proven to be beneficial and effective over and over again. For example in a meta-analysis, where creatine as compared to over 250 supplements for muscle growth, It had the most significant impact on increasing muscle mass (2). There’s also enough evidence to suggest that weight lifters that supplement with creatine for three months tend to gain between 2 to 6.5 extra pounds of lean body mass compared to those that train without it. (3)

STUDIES:

(1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective

(2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph

(3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass

(4) "compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."

(5) "There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM."

(6) "hydrochloride and mesylate being 38 and 30 times more soluble, respectively."

(7) "a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.""A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day"

(8) "consuming creatine immediately post-workout is superior to pre-workout"

(9) "There were no differences between pre- and post-exercise creatine"

(10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)

(11) "Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT"

(12) "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated."

(13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr

(14) "once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 – 5 grams/day of creatine to maintain elevated muscle stores."

(15)  Kreider -  "it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein." - same result can be achieved by taking 3g's per day for 28 days

[GravityTransformation]

I hope you guys enjoy the video! If you would like to review the 15 studies used throughout, they are listed below with direct quotes from each study. Also, one thing I forgot to mention was how long it takes for your body's creatine stores to return back to baseline after you stop using creatine. It actually takes about 30 days. You can find a direct quote about it in number (7) below: "30 days after the cessation of supplementation the concentration was no different from the presupplementation value." Thanks for tuning in!

STUDIES:

(1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective

(2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. - see graph

(3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass

(4) "compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power."

(5) "There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM."

(6) "hydrochloride and mesylate being 38 and 30 times more soluble, respectively."

(7) "a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.""A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day"

(8) "consuming creatine immediately post-workout is superior to pre-workout"

(9) "There were no differences between pre- and post-exercise creatine"

(10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)

(11) "Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT"

(12) "Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated."

(13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr

(14) "once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 – 5 grams/day of creatine to maintain elevated muscle stores."

(15) Kreider - "it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein." - same result can be achieved by taking 3g's per day for 28 days

[dwigs]

To the point:
How much to take 3:43
When to take creatine 9:07
You're welcome 🙄

[CryptoDexter]

Make a video on “how to convince your mom that creatine is not a drug”😂😂

[spiderpig]

I gave my dog some creatine and he’s starting to say “lightweight” every time he walks around the house. Any tips?

[skd]

As a doctor, I can assure you that creatine is safe. You don't only find it in meat, you also produce it. Yes, your body naturally produces creatine. The amount of creatine produced by your body is enough to function properly (the brain uses the most creatine in your body, it helps with your memory problems as well). If you want a more muscular body, you will need to supplement it with creatine in a pack. The most important thing when taking creatine is to stay hydrated. You can also bypass the stomach issues by dividing the creatine into smaller "bites" throughout the day. I usually recommend creatine to elderly people, because it helps prevent muscle mass loss and it helps their brain stay sharp. Both my parents take 3mg of creatine/day for the past 3 years. My only advice (contrary to some experts' beliefs) is not to take a loading dose, just increase it gradually. Start with 1 mg and increase it every week. 1, 2, 3, 4, 5. I don't recommend more than 5, even if you are a large individual, because it can affect your kidneys at some point. P.S: it doesn't matter when you take it and what you are taking it with. It really doesn't matter.

[LMFAOBOIMW]

Are we not gonna acknowledge how detailed this video is? Quality is on point.

[keegan]

Whoever edited that, deserves a medal and a High paid job in Hollywood

[kapistar]

I appreciate you not putting any music background to this video. Makes it so much easier to focus on the video. Could this be a trend in your videos please?

[ricardovazzoler]

Man,
Your channel has totally changed how I think about diet and exercises.
It's awesome!!!
I love that it's full of research content and not just some random ideas and thoughts.
I'm getting much healthier now and loving to do workouts.

[bottlemario]

Did anyone notice how detailed this video is? and who makes this videos is probably a very expensive editor. Hatts of to the makers. 👌👌👌👌

[waynea]

My mate snorted a gram of creatine then done a crossword in 2 minutes

[joeherrick]

1. Use Creatine Monohydrate unless you experience bloating or other digestive issues.
2. Take 20-25 grams a day during your first week of use, then transition to using 3-5 grams a day after that.
3 . Take it in 5 gram increments throughout the day to prevent stomach issues
4. Take the Creatine with protein and carbs the first week
5. Add a little sugar to whatever your taking the creatine with for the first week
6.After the first week you can take the creatine with anything, doesn't matter if its water or food or a protein shake.
7.Take the creatine in close proximity to your workout, not randomly during the day.
8.Taking Creatine will only give a small boost to your results, and it does not replace having a solid workout and diet plan.

[bhmch]

I put one tsp of creatine mono in my cats water for a week and it's now a mountain lion.

[PeakFilmClipz]

“Working out is an addiction” it couldn’t be any closer to the truth

[A.G]

Im going to be bald as I grow up whether I like it or not. MIGHT AS WELL BE ABSOLUTELY SHREDDED and be bald.

[Nevergone]

This is probably one of the best videos I’ve seen on this subject. It wasn’t full of bias subjective information, it seemed very to the point without fluff. Also hats off to the editor as that video was Very professionally done.

[hemanthkumarHere]

You fail to stress the importance of hydration while taking creatine.

[RedRex]

I am a 35/F who has been lifting since I was 12 and just being female makes it so difficult to build muscle so I work my ass off, not to mention my age at this point. Creatine is SUCH a game changer for me. I've been using it since my late 20s. I do notice bigger muscles and my sets go further, but the best part by far is the recovery time - something that would take 2-3 days normally is one day at best on creatine. I rarely ever get the "sore" feeling even when I blow my muscles out. I cannot recommend it enough.

[tanyam]

I added creatine to my supplements about 2 months ago. I take 3g prior workout and 3g post with protein shake. So good. 3 hour workouts without feeling exhausted. Love it!

[carolynbelgum]

I am a female over 40. I had a SCI after two back surgeries and various issues. I gained 100pounds a lost most of my muscle mass. I use protein powder with Creatine. Not only does it help with muscle recovery/building it also helps with cognitive function. Some studies have shown it helps with bone muscle and density. I have no desire to look like a body builder but I am going to see if I get back where I was before the injury. Thanks for this vid.