Is CREATINE Worth The Hype?

0:01don't worry it's not what you think

0:03we're going to be talking about creatine

0:06creatine is one of the most studied

0:08supplements of all time now creatine

0:10comes in many forms you go online you go

0:11to Amazon you go to any website you all

0:14these different types of creatine listen

0:16creatine monohydrate is often the

0:18cheapest and according to the data is

0:20the best another crazy thing is when it

0:22comes to supplements or anything that's

0:24going to improve your performance and

0:25Recovery creatine is insanely cheap I

0:27think that's one of the reasons people

0:29are so hesitant to get into it they see

0:30something they go well if something only

0:32costs that much it can't be that good

0:34but if you think that you'd be wrong say

0:35you were going to start off with a bag

0:36of Crea and you were going to get 250 g

0:39bag it's about £15 that's 50 servings

0:42for 15 quid so when we got people now

0:44look into other ways of bettering their

0:46performance or even their recovery we've

0:48got people doing ice baths spending

0:49three grand on a [ __ ] ice bath or 30

0:52quid on [ __ ] ice to last them a few

0:53days creatine costs like 30 Pier serving

0:57at most so what does creatine do now

1:00majority of gimps on social media this

1:01is their pitch to try and come across

1:03with smart where the thing is you know

1:05aen Tri phosphate conects from ATP to

1:08ADP so the thing is there's a phosphate

1:11molecule no one [ __ ] cares creatine

1:13helps you with your performance it helps

1:14you with your strength it helps you with

1:16your endurance it just helps you perform

1:17better that is the best and easiest way

1:19to think about it and one of the main

1:21reasons I started supplementing creatine

1:22more recently was the cognitive benefits

1:24being associated with it but if people

1:26like Andrew huberman a neuroscientist

1:28are saying creatin is good for cogn Ive

1:30function and it's only 30p serving at

1:32most I'm [ __ ] taking it a very common

1:34misconception is that taking creatine is

1:36going to make you bloated and you're

1:37going to hold water and it's going to be

1:39like you're about to come on your period

1:40but think of it this way creatine helps

1:42you hydrate your muscles it is hydrating

1:45cells it's not bloating you and our

1:47muscles are about 70% water anyway now

1:51you will get heavier but your weight is

1:53just your relationship to the ground via

1:55gravity not many of you should be

1:57standing on the side step looking for

1:58gratification and your life anyway and

2:00when it comes to wait aren't we past

2:02[ __ ] this slimin world culture of

2:03going down to your local Community Hall

2:05and having Sally the [ __ ] [ __ ] tell

2:07you off a gaining a pound when the truth

2:09is you didn't have time to have a coffee

2:10this morning you haven't dropped a [ __ ]

2:11yet before having your way in so it's

2:13going to improve your performance it's

2:14going to benefit you cognitively it's

2:15going to cost about [ __ ] all every

2:17single day it's cheap it's well

2:19researched but it might make you a

2:21little bit heavier so how much should we

2:23take many of you watching this have seen

2:25a gram before maybe just less than a

2:26gram but the recommended dose is about 5

2:28G of creatine which is often one scoop

2:30in the tub yeah the scoop that usually

2:32lives at the [ __ ] bottom of the

2:34[ __ ] tub so you got to get a fork out

2:35and dig in there like you're looking for

2:37the [ __ ] lost city of Atlantis just

2:39to find the scoop to take your creatine

2:40in one of those is about right however

2:43if you've ever gone to Thailand and had

2:45someone say oh big boy you might need a

2:47little bit more than 5 G of [ __ ]

2:49because you're bigger and let's think

2:51about this the average group of protein

2:53is about 25 G and when we look at the

2:55research on protein feedings which isn't

2:57really that even important you need 4 g

3:00of protein per kilogram of lean mass

3:02five times a day so the majority of you

3:05are better off just having a little bit

3:06more than 25 gr 30 G would be better

3:09then you can establish that the majority

3:10of people that were to supplement that

3:12amount of protein would hit the

3:13threshold for muscle protein synthesis

3:15it doesn't matter if none of that made

3:16sense but what I'm saying is considering

3:18you're not [ __ ] pouring powdered

3:19substance that's worth hundreds of

3:21pounds a gram it's cheap it's easy to

3:24obtain it's effective you could just

3:26give yourself a little bit more than 5

3:27gr if you're a big person maybe 7 and

3:301/2 you know having a scoop with a

3:31little Mound on it and if you're the

3:33[ __ ] Mountain at a Game of Thrones

3:34you probably need 10 G or more there are

3:37basic recommendations that you should

3:38load creatine because you want to

3:39saturate the muscles with it you could

3:41just start at 5 gram a day and do that

3:43but it might take 3 weeks to saturate

3:45the muscles so some people are like yeah

3:4710 20 30 gram a day to try and nuke the

3:50muscles with creatine but there are

3:52trade-offs with that and often people

3:54can have gastrointestinal discomfort

3:57nausea I've certainly felt sick anytime

3:59gone near or above that 10 G of creatin

4:02range you just have it and you just feel

4:03a bit [ __ ] so considering the majority

4:06of us watching this would supplement

4:07creatine as a long-term thing to do for

4:09the rest of our life as a health seeking

4:11Behavior to help us with the performance

4:12and

4:13cognitive just start slow and get the

4:16gains over the first three weeks cuz

4:18there's no point nuke and creatine for a

4:20week and getting sick of that gritty

4:22little [ __ ] taste in your mouth when

4:24you finished it don't do the capsules

4:26cuz you'll start

4:27to after a while cuz you've been necking

4:29so many of them just put 5 G A Day In

4:31and wait for the benefits to take a few

4:33weeks to kick in that's what I'm saying

4:35so what about the timing of creatin so

4:37there's quite a mixed bag of research on

4:39actually when is the best time to take

4:41creatine before a workout after a

4:42workout should you be avoiding it from

4:44coffee and there seems to be a slight

4:47minuscule benefit to taking creatine

4:49after your workout but let me tell you

4:50this from experience the most important

4:53thing when it comes to supplementing

4:54creutin and supplement timing is that

4:56you just get it in because even if you

4:58were to get it in say first thing in the

4:59morning with a coffee and someone go oh

5:02actually did you know you're better off

5:03having your Crea and after the shut the

5:05[ __ ] up if the morning routine is when

5:07you get in all the [ __ ] that you don't

5:08want to [ __ ] have all love my

5:09vitamins supplements whatever then do it

5:11then as long as you get it in the person

5:14that remains consistent with creatine

5:16we'll probably beat the person that's

5:17nitpicking about the perfect time to

5:19have it that's what I'm saying so do we

5:21need to cycle off

5:23creatine I'm going to have to clear that

5:25up we produce creatine naturally maybe 1

5:27to two grams a day so what we're doing

5:29is supplementing and Topping up that

5:31molecule in our body so when we do

5:33supplement it it is believed that our

5:35endogenous production of creatine is

5:37down regulated so coming off would allow

5:40us to let it up regulate but looking at

5:42the research and different opinions of

5:43people much smarter than me it just

5:44doesn't make sense to cycle off and even

5:46if you were a creatine lover and you had

5:48to come off for whatever reason it would

5:49probably only take 2 to 4 weeks for your

5:51natural Baseline production of creatine

5:53to get back to normal Derek from more

5:55plates more dates who's much smarter

5:56than me also spoke about something

5:57called polymorphisms where some people

5:59might even need to take much bigger

6:01amounts of creatine because they don't

6:02respond to it but the majority of people

6:04that start supplementing creatine do

6:05often feel a difference and that might

6:07be a placebo but if a placebo works it

6:10still works there have also been

6:11multiple studies to allude to the fact

6:12that creatine can help reduce fatigue

6:15I'm 33 and a half so you're telling me

6:17there's a cheap supplement I can use

6:19that'll improve my performance my

6:21endurance my cognitive ability and

6:23reduce fatigue and I just need to take

6:25it once a day and I can mix it in with

6:27any other drink or supplement I'm taking

6:29and then there no downsides but there

6:31could be some so the research on

6:32creatine and hair loss is to do with a

6:34compound called DHT now I'll be honest

6:37I'm in my mid-30s I'm obviously a

6:38testosterone ridden alpha male so I'm

6:41experiencing some amount of male pattern

6:44boarding what you call a line of rabbits

6:46running backwards every Seas hairline

6:48and I did look into some compounds for

6:50helping me regrow some of that some of

6:51my friends taking it so I looked into

6:53minoxidil and finasteride and the way

6:56that they work for helping guys regrow

6:58their hair is they block this thing

6:59called DHT which is type of testosterone

7:01and when I was looking at the side

7:02effects erectile dysfunction lower

7:04libido I was like you know what I would

7:07rather have less hair on my head than I

7:09would have a lower sex drive so what did

7:10I do I got a different

7:13haircut which makes me look like I'm

7:15receding this but it's worth noting from

7:17what I've read from people smarter than

7:18me it seems that if you are going down

7:21the route of losing hair and maybe

7:23attributing male pattern barding

7:24creatine may make it worse however if

7:26you're someone that doesn't experience

7:28with that and you're not losing any hair

7:29maybe creatine won't make it worse at

7:31all and no for the ladies watching this

7:33considering taking creatine it's not

7:34going to give you any crazy hair growth

7:36you're not going to grow a beard but if

7:38you're a dude it might make your beard a

7:39bit thicker but again I've not seen

7:40enough research on that to summarize

7:43creatine I believe can benefit almost

7:45every single person that's Keen to

7:46improve their performance their

7:47endurance their cognitive ability it's

7:50cheap and affordable for people to use

7:51it should be the first point of call

7:53over more other expensive ridiculous

7:55supplements without the data or without

7:57the research or without the efficacy I

7:59believe it should be used by men and

8:01women but I believe everyone should be

8:02their own best scientist when taking it

8:04some people may not respond well to it

8:06others might get stomach upset or

8:08stomach issues with it I think it's a

8:10good idea that you start with fiveish

8:11grams a day if you're a bit smaller than

8:13usual maybe Four's okay if you're a bit

8:15bigger than usual maybe Seven's okay and

8:17I think that all of you should be

8:18following a program anyway so when

8:19you're following your program you should

8:21look to see if there are any increases

8:22in the amount of volume the intensity

8:24the amount of sets just keep an eye on

8:26your program any of you using fitness

8:28trackers like whoops or garment have a

8:29look is it improving your recovery and I

8:32very much doubt that you would be

8:33putting the time and energy and effort

8:34into watching this video on my channel

8:36if you didn't take your own performance

8:38and well-being seriously so my advice to

8:40you is if you're not taking creatine

8:42give it a go if you tried it before

8:44maybe picking a more consistent routine

8:45and something more doable and

8:47irrespective of your sporting background

8:49or Ambitions in the world of Fitness

8:51training nutrition I think it's a bad

8:52idea to leave something so effective on

8:54the table what I would like is for you

8:56guys to share your experiences with

8:57creatin use in the comments so that

8:59potentially someone that's got here and

9:00maybe 50/50 on the fence can make the

9:02right decision as always thank you very

9:03much for watching this video bye-bye