What If You Take Creatine + Whey Protein for 30 days
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- čas přidán 17. 06. 2023
- Find out exactly what happens inside your body when you take CREATINE & WHEY PROTEIN at the same time for 30 days. Learn how to take creatine monohydrate and the best practices to build muscle faster.
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Taking creatine and protein can help you build muscle, lift more weight, and improve your overall performance in a wide range of athletic activities whether it's used for weight lifting, cardio, or sports. Many people want to start taking protein and creatine since they are natural supplements but they aren't exactly sure how it works within the body. There are also many myths ranging from muscle cramps all the way to kidney damage. So today we're going to take a journey inside the body to find out exactly what happens when you supplement with protein and creatine for 30 days straight based on scientific evidence.
To fully understand the changes and reactions that'll happen you need to understand what these supplements are and where they come from. Starting first with protein, which is one of the three main macronutrients, protein, carbohydrates, and fats. It's made up of building blocks called amino acids. There are 20 different amino acids that can form a protein and most are naturally produced within your body. However, nine of these amino acids can't be produced by your body on its own. These are known as essential amino acids and need to be obtained from food.
When we consume protein, whether it comes from plant or animal sources, it undergoes a series of transformations. First, our body's priority is to break down the protein into amino acids. This breakdown process begins in the mouth through chewing, then continues in the stomach where gastric juices assist in further digestion. After that, the partially digested protein enters the small intestine, where specialized enzymes and acids from the pancreas complete the breakdown, ultimately resulting in singular amino acids ready for utilization.
Once the amino acids are in their individual form, they are transported to the liver, which acts as a control center. The liver rearranges and combines these amino acids to synthesize the specific proteins that the body needs. Different proteins have diverse functions, such as aiding the immune system, facilitating chemical reactions, transporting molecules, or assisting in DNA synthesis.
The average person doesn't consume enough protein but it's also totally possible to overconsume it. Unfortunately, our bodies don't have a storage system for excess protein, unlike carbohydrates. So, any surplus protein that you take in will be broken down and stored as fat. During that process the liver removes the nitrogen from the amino acids, excreting it as urine, while the remaining components, known as alpha keto-acids, undergo a chemical process to form triglycerides that get stored in fatty tissues.
In certain instances such as when you're cutting calories really low or you're fasting, alpha-keto acids can be converted into glucose for immediate fuel, but your body prefers to rely on fats and carbs for fuel rather than protein which is reserved for tissue repair.
Creatine on the other hand is a molecule that's naturally produced in the body, primarily in the liver, kidneys, and pancreas. It's actually made from three amino acids arginine, glycine, and methionine. You can also obtain creatine from certain foods, particularly meat, and fish. Creatine is important for energy metabolism because it helps to replenish adenosine triphosphate also known as ATP which is the primary energy currency of your cells.
Now it’s important to keep in mind that the things that'll happen to your body when you take creatine and protein for 30 days will depend largely on how much creatine and protein you’re already consuming. In regard to creatine, the most often recommended dose for supplementation if you want the fastest results is to do a loading phase where you take 20 to 25 grams of creatine monohydrate for the first five to seven days followed by five grams of creatine monohydrate daily. While it is possible to consume five grams of creatine per day through the food you eat, it’s very tough to do for most people.
For example, 3.5 ounces of herring contains 1.1 grams of creatine, 3.5 ounces of beef contains 0.9 grams, 3.5 ounces of salmon also has 0.9 grams, and 3.5 ounces of pork has 0.7 grams. And those are the most creatine-dense foods available meaning that most foods have lower amounts. So, if you eat somewhere around 2 to 3 pounds of fish and meat every day it is technically possible to consume high amounts of creatine through diet alone. In that case, supplementing with extra creatine likely won’t deliver any additional benefits since your muscle creatine stores will already be full. But most people don’t come anywhere close to getting enough. The same thing applies to protein. If you already consume enough protein...
References:
1. Research by Volek et al. found that 300 mg/kg/day of creatine supplementation for seven days increased body mass by an average of 0.75 kg.
pubmed.ncbi.nlm.nih.gov/11445756/
2. A review study found that creatine supplementation can aid recovery from intense training, which is beneficial because you’ll be able to train again sooner, leading to better gains.
pubmed.ncbi.nlm.nih.gov/28615996/
3. “Clinical populations have been supplemented with high levels of creatine monohydrate . . . for years with no clinically significant or serious adverse events.”
pubmed.ncbi.nlm.nih.gov/28615996/
4. Increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.
www.ncbi.nlm.nih.gov/pubmed/16002798
5. Overweight men experienced a 60% reduction in the desire to snack when they raised their protein intake by 25%.
www.ncbi.nlm.nih.gov/pubmed/20847729
6. Not all foods are the same in this regard. Protein has a much higher thermic effect than fat or carbs. Its thermic effect is 20-35% compared to 5-15% for fat and carbs.
www.ncbi.nlm.nih.gov/pubmed/15466943
7. A high-protein group burned 260 more calories per day than a low-protein group.
www.ncbi.nlm.nih.gov/pubmed/25733634
8. For instance, a review of 40 controlled trials found that eating more protein lowered, on average, systolic blood pressure by 1.76 mm Hg and diastolic blood pressure by 1.15 mm Hg, which are noteworthy improvements.
pubmed.ncbi.nlm.nih.gov/20711407/
9. It is estimated that the epidermis turns over every 40-56 days.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2861991/
How can this assist me as someone who has had bariatric surgery?
Please don't take new research and studies as gospel, they have to be empirically reviewed to be accepted. Over use of creatine can effect kidney and liver function. Everyone has a different amino acid metabolic rate. It is always better to start small as the video suggested.
@Vernon Seek specialist advice from those monitoring your medical situation ie dietitian. In most cases, the surgery only reduces the physical bulk of food to loose weight. The quantity of macro and micro nutrients shouldn't matter in none solid forms. I'm sure you are currently taking more liquid forms of nutrient supplements on a controlled portioned diet. Adding creatine generally would be a benefit, as explained in the video. But if in doubt, start off on a smaller dose, as the video stated.
Can I take creatine as a 15 years old?
Whey protein can spike your insulin levels. Beware.
Aint no way you got a Jefferey Dahmer clip for eating meat
my thoughts exactly...
lol right like ppl fucking sick in the head now a days.
I saw that too😭😂
Xd
lmao, that was certainly an interesting choice of clip
4:27 thank me later
Thanks
Thanks
Thanks
Thank you bro.🥺
thanks
I’m a 43 year old man that had a protein deficit and went from a 34 waist to a 28. Your videos really helped me, now I am a lean 32 with muscle. Thanks man, grateful from gdl mexico
Keep lifting king! Your senior self will thank you.
Same here but 27 years old. Lost 80 pounds in about a year and a half and put on about 20 pounds of muscle in the last 6-8 months.
Can I take creatine as a 15 years old?
i went from 28 to 34 - teach me your ways master lol congrats on the gains.
@@OtakuTracks101Yes. Creatine is completely safe and it is something your body makes naturally. Mostly what it does is pull water into your muscles and store atp (which is what our muscles use for energy). If you take creatine daily, it will make your muscles look bigger and you will likely get 2 or 3 extra reps each workout.
Not the clip from Dahmer💀💀
Bruuhh... could be someone's arm he's eating there💀💀💀
Darkkkkk
Eating human meat contains protein too😜
@@Realistx101 omg 🥲
Horrible choice
Really appreciate the detailed information. Thank you
Awesome I love the research you guys put into these uploads. Keep up the good work.
Love the way you break down the process. Awesome video bro.
50 y/o female here..been doing lot of research on Creatine /Protein benefits..
This video is so concise amd informative...
Def my reference point.
Thank you!
Jeeez my ideal weight,is urs on mine.😂
The video was a reminder how amazingly complex machine our body is.
This helped me understand so much. Thanks man 🤞🏾
Thx you! This was very informative!
Most information correct, yet a true understanding of proteinsynthesis is needed.
Very well explained video, thank you ! Also an audio issue at 5:25
Freaked me out 😂😂😂
Thought I was having a stroke
Listening at 3:00 am freaked me out😂
I thought i had hallucinations 😅
I thought the shrooms were kicking in hard
Great info, I just decided to ramp up my protein intake and plan to do so consistently!
Well, unfortunately if you keep ramping and ramping and then adding MORE protein and creatine supplements then your kidneys and liver will inevitably get affected sooner rather than later. Best thing to do is ramp it up with MODERATION or else it will be too late for your organs🤷🏼♂️ Gluck human🖖
@@alexg.9279or drink enough water with it
@@alexg.9279or just eat 😂
@@alexg.9279
somebody surely don’t know about H2O here
1:03 I like how he added a clip from Dahmer when explaining protein from animal source. It's savage .
No one else even noticed it lol
No wonder dahmer was so strong jk
Been watching your channel for years. You are the Goat 🐐 of youtube.
Wow simply just wow bro you are doing a wonderful thing by making this content of what happened if we take creatine and protein both and keep it up and keep up the good work as always and take care
Keep smiling always
Thanks for the informations, very helpful 👍
I love your channel dude you’re informative honest no bro science love it thanks
Definitely seen a difference in how comfortable i have been increasing the weights . Where as before i was always stuck at my base strength
very well done to the editors with the funny movie clips, while learning it keeps things fun and fresh. I personally just take my Protein powder for breakfast with my oats but to each their own and best of luck!
Can I take creatine as a 15 years old?
@@OtakuTracks101 yeah, I started when I was 16
@@ostardreamz4832 does it help?
@@OtakuTracks101 it does, specially when you are a teenager which is your golden era to workout till 25, just dont over do it, your body is already doing ALOT at that point
@@yukitze thanks
Thank you very for the information you provide
Thank you for the information
Overlapping Audio - editing mistake at 5:23.
He was just trying to make a point. Common in hypnosis, dual audio. Stay getting gains!
No joke my muscles use to be SORE for days. Now they heal from fatigue a lot quicker.
Thank you, very simple and helpful)
thank you so much for the precious informations , everything seems clear now
5:25 had me trippin looking for another open tab playing a video lol
5:25 felt like I turned into a mathematical genius 💡
Same
Great video!
Your video presentation and information were on point! Thanks!
2:23 joju George 😂
😂😂
Great information & video. I have been training for 3 months, monday to friday and was consuming protein shakes only. Yesterday ordered 300g of creatine monohydrate. Can't wait to try it out and see the results.
Did u get any nice results?
How is it going dude?
Edit:
Its been another month.
Still going?
¿Como lo va?
are u dead?? if not then tell us the results !!!!
Awesome video. Thanks
Do you have any videos on interactions between creatine and caffeine?
Good video, really informative 👏
Can I take creatine as a 15 years old?
@@OtakuTracks101no
did you do it? im 15 i needa know too lol@@OtakuTracks101
Bro showed jeffery dahmer eating talking about protein 💀
How bad u want those gains? 😂
Love the info that was given
I've been putting creatine mono in my isowhey protein shakes after workouts for some time. Good stuff! I also eat my protein based meals within 45 mins and seems to do well! great info!
Happy Father's Day to your father and this is an extremely so important topic for me to adapt to how to balance myself through the use of the creatine after each and every of my workout activities,Max Posternak boss!!!LONG LIVE,MAX POSTERNAK BOSS!!!🏋️♂️
5:25 thought I was overdosing on creatine there for a minute
😂
😂
Lmao 😂😂😂
loading phase that is only MYTH that is not true that is only a marketing strategy for you to run out faster to buy more... all you need is 5g of creatine = 1 scoop
Hello. I was wondering if you could do a video on red light therapy? Wanted to see your thoughts and experiences
Great video 🔥
so creatine assists the muscles with energy to train harder and longer by recovering fast; during that process the muscles retain water for muscle volume. Exercise stimulates muscle growth (mass) which is enhanced by protein. Hence creatine addresses training, and muscle volume, while protein is responsible for muscle growth stimulated by resistance training.
What’s your thought on effectiveness with pre and post creatine intake, ie. 4 grams pre and 1 gram post, or visa versa
If you're still looking for an answer, creatine is not time crtitical, as it is a cumulative effect resulting from increased availability of ATP in the muscles. Essentially it means it doesn't matter what time of day you take it, as long as you are consistently taking enough to increase the available ATP in your body.
Best advice thank you
Very informative
5:24 - 5:30 really tripped me out while i was trying to listen and sleep
I’m 36 and weigh 150. Started taking creatine and about 120 grams of whey protein a month ago. I have explosive energy at the gym and have increased my weights by 20-50 pounds depending on the exercise! I’m seeing amazing results. I did have to change my reps tho. With all the heavy weight I do only 6-8 reps instead of 12. More sets and lower reps. Can’t wait to see what 60 and 90 days looks like!
My guy that's way too much protein powder. The recommended amount is like 2 scoops (30g)
I started the year weighing 149lbs with 15.5inch arms. Now I’m at 172 with 17inch arms. I’ve actually run out of weights on my bench for the first time and have to buy more plates. I have the endurance to bench press for an hour straight while training biceps in between rest periods on the bench
I’m 5’10 so my arms aren’t just large because I’m an elf. I seem to respond well to creatine and definitely would not have put on this much mass within such a short timeframe without it. Also, I need to throw in some more leg days so it’s basically 20lbs of upper body muscle I’ve put on in under 6 months.
How many grams of Creatine did you take a day?
Man I honestly recommend no creatine just do it natural. That stuff not good for the body over time
@@quiasnoorzad I only take 2 capsules (2.5g) a day then wash it down with a protein shake to kill two birds with one stone. Followed by a second protein shake in the evening before a meal.
In hindsight it says to take 5g per day but I’m seeing good results and the bottle last twice as long. You can adjust as you see fit. I’d recommend the capsules from Optimum Nutrition. Just google creatine monohydrate and you should find it
thansk for the info
I just started a routine of full body workout 4 days a week. Im about to close the 1st month this week. Thanks to gravity transformation i was able to gain the confidence and know how to get a good diet and workout routine down.
You did not talk about protein’s effect on our kidneys as you said you would talk about at the start of the video, I was looking forward to it.
I think he was referring to keratin
Nothing happens
1:05 bro really used a dahmer clip to emphasis getting your proteins in😂😭
* Normalize protein * jk
hi. tell me about hair loss after taking creatine studies and experience
Great video 🙌🏼
Would this be dangerous in any way to a diabetic person (Type 1)? I would like to bulk before signing up for a gym and I’m suffering a lot of trying to meet my calories intake :(
study shows creatine do helps in controlling blood sugar levels
I have a question guys.
Does the dht level increase if we consume plenty of creatine in a single day or does it increase as we consume the recommended amount of creatine everyday?
Can anyone help me with this question, please?
No it does not effect dht there’s absolutely no evidence it’s a myth until proven 2 much assumption’s not proven
You have a comment that says yes and another that says no.
Let me make it more confusing and say ‘maybe’
Video is very useful!
What is the best time to use Post work out or Pre workout
2:24 - Porinju alle ath 😂Joju George
Been using creatine on and off for around 20 years now. Muscle cramps are not a myth for me. Hydrating well resolves the issue to an extent, but not completely.
If u dont mind, Please ans my queries
How much creatine u take per day
What is your on-off cycle duration
Does your arm increased and by how much?
Suffered hair fall?
@@PalashAgrawalECE hey mate. When I was younger (in my 20s), I used to take 4 grams per day for around 2 months and break for a month. It basically did what everyone now knows that it does - got me to feel about 15% stronger (judging by my ability to lift more weights when I was on it) and to recover faster. I usually got around half an inch on the arms size. By the end of the first month however I was always getting cramps in my legs when being physically active - maybe because I also combined it with quite a lot of alcohol and partying :-))). Post 30 I reduced dramatically the dosage - using 1,2 grams capsule of Monohydrate per day and the cramps problem is somewhat resolved. That being said, my training routine has also changed significantly. I'm near 38 now and I train mainly for endurance and flexibility - I swim around 8 km every week and do 100 pull-ups and dips as strength training in the weekends. I continue to use it for the general benefits of it as I think that creatine is one of the "superfoods" for longevity of our body. As for your last question - in my 30s there was some hair recession, compared to my earlier years, but I can't say to what extent it can be correlated to the usage of creatine. Many people my age are already bald and never actually used the supplement, so it's hard to say. Also - I'm a swimmer and people say that using caps and constantly being in the pool with chlorine water can have some negative effects on the hair.
@@PalashAgrawalECE- take 3-5 grams bro , just 1 scoop & throw it in your mouth with water. Make sure u drink a good amount of water ! On your 14th day you’ll for sure feel a difference bro. I’m 24 170 pounds and it’s definitely helping. Get either Thorne Creatine or Op nutrition creatine powder.
MAGNESIUM
@@iassenlazarov4421 I'm a beginner. Around 2 month. Would you recommend me creatine??
Please make a video about Chest pullover excercise
Brother you mentioned monohydrate
Anabolic creatine and creatine monohydrate are same effective?
All things said are true here. Now I want to ask something. I am getting protein powder and creatine for the past 1 month + and have seen massive improvement at the gym and in energy levels. But still when I started taking protein and creative I had diarrhea and stomach acne. Now symptoms are lighter but still persist. I read somewhere that these effects are because some people are lactose intolerant. But I eat dairy products on a daily basis and don't have any similar symptoms. Is it normal? Will I have any health issues in the future if I keep taking protein and creatine supplements?
I had the same issue. Switched to whey isolate. A bit more expensive but solved the issue.
It depends on the amount you take. Creatine doesn’t cause that it’s the protein powder. Guy above me probably knows more than I do
I also suffered acne, So I switched to plant protein and also avoided milk, butter
It might also be that you got a poor quality protein powder. If you use whey i recommend the gold standard whey protein by optimum nutrition. Do not get weight gainers. They contain bunch of sugars and bunch of other crap which leads to acne. Also you can combine the shake with water insted of cow milk. And if you want to be like me i use almond milk and its very light for my stomach. Dont feel bloated compare to cow milk
Please make sure there r no bubbles before u drink protein, and drink slowly
Did he just show Jeffrey Dahmer??
Yes xd
Yes ,that was him, I'm from North Milwaukee too
LMAO I had to go back and check that is definitely Evan Peters playing Dahmer 😭
Well said
This was awesome!
Hey!👋
Is creatine recommended for basketball and soccer players or even sprinters? Will you be slower if you get weight by creatine or it s beneficial for speed and athletic performance? Thank you.
There are many athletes using creatine to boost their energy so I really doubt it would affect you negatively.
5:22 Might wanna get that part re-checked by your editor.
Clear cut explanation ❤️❤️
U talking about the Dahmer clip? Jk
Great sir
35. 5'7 started 140 lbs now 147. Just started day 31.I'm on creatine. 3kmg and 100 g protein with whole milk a day. Calisthenics and hard labor only. No weights no gym Solid 6 pack. Deep v.. lats so big i can't shoulder shrug lol.
you are still in a good age to start taking care of yourself... it just gets harder after 45-50, thats when the body really starts to slow down
Can i take creatine without having protein in my diet, can i take creatine becoz i have zero protein in my diet?
180 grams of protein at 6'4
Pre work and a scoop of creatine everyday for 3 months strait its amazing
Perfect video ❤
Hello! Is it ok to drink creatine powder before work out?
If you stay extra hydrated while taking creatine, you’ll feel great!
You’ll look bigger be slightly stronger get more reps in but I experienced endless thirst and pain in my liver and my hair started thinning.
That was 10+ years ago some comments are like well shit son your gonna lose your hair anyways well I still have it and it hasn’t thinned in that time period as bad as it did when I took creatine.
People that look at studies without side effects have to understand that a fraction of people out there like myself will have those side effects.
I wasn’t in the study
Thanks for the info!!! 👌👌👌
One question, can my parents use creatinine and protein? They do really light workout, would it help them feel better ?
If they only do light exercises, they shouldn't consume both. I suggest they get their protein sources from whole foods.
any recommended creatine brands?
Is whey protein and creatine bad for people with prediabetes?
No, they both are natural substances already found in your diet. You are just increasing their amount by taking them as a supplement. Protein is essential for muscle growth and is very safe for people prediabetes. Creatine on the other hand is not required for muscle growth, you can skip it if you would like. But creatine is also very safe and is the most researched supplement.
If you're trying to lose weight and aren't really working out, can you just take the protein and skip the creatine?
@@---------------24569 yep I started taking protein after having lost 15 pounds and I started walking the same day, my weight loss halted for about 3 weeks, I don't know if that was from the protein or losing fat and gaining leg muscle, but then I started taking half a scoop of protein and now I'm currently down 20 pounds.
Which whey protein is best for muscle building
I was waiting for this 🤩🤩
5:27 poor editing for this kind of channel
What's a good creatine brand to start with?
hey brother, can you make a video about what happens to the body when under eating ? especially when on calorie deficit but goes extremes (1500 calories a day) , it seems like the body doesn’t lose weight when so low on calories
It’s because your metabolism slows way down and goes into “starvation mode”.
exactly, if your calorie deficit is too high, your body will react to that and burn less calories and therefore you will lose less weight.
You will lose weight. Very fast actually. But your body will start turning everything it can to fat and that will last a good while after you quit
1500 cal a day is not extreme bro. i imagine you live in usa
1500 a day is my bmr 😂
"Say your prayers and eat your vitamins brother!"
Thank you😊
Thank you💜💜💜💜
So, are you telling me I stopped taking Creatine for no reason? I was told it makes your body to retain water.
It retains water in the muscles, which is a good thing. It’s not going to make you bloated. If you take it though, make sure you drink plenty of water.
I'm a runner and that cramping in the lower leg/shin is something I encounter often. It's painful...I don't want to double that pain if I'm to take creatine.
I play lot's of basketball and unfortunately constantly had leg cramps no matter how much water I consumed.
Do you guys stretch and get enough rest?
@@crazygunner567yt2 I don't stretch. After my run, I eat right away.
Watching this informative video on the benefits of creatine and whey protein supplementation for 30 days fills me with gratitude. The detailed breakdown of how these supplements work in the body and the scientific evidence presented instills confidence in their effectiveness. The emphasis on the importance of a balanced diet and exercise regimen, along with the offer of personalized support, demonstrates a genuine commitment to holistic health and well-being. Thank you for sharing this valuable knowledge and empowering individuals to achieve their fitness goals.
thanks
5:25-5:31 was that his evil twin talking 👀
Does it make sense to start this while losing weight? I understand youll gain a little weight with creatine, but can you still lose weight overall despite that little increase?
I'm At 246, my goal is 215 by End of year. I dont waant to lose too much muscle along the way
That’s what I’m doing and it’s working out. I was doing 10g of creating on my loading phase and went up by 4 pounds. Now I’m just taking 5g and I’m still dropping weight and my muscle endurance and appearance is still looking good. From 214 in October to 180 currently. Trying to get to 170
@@jucci178how much calories and protein u consume per day?
@@jucci178nice work. Have you been gaining lots of muscle also? With the creatine and protein intake?
@@868AIB I gained a little muscle in my shoulders and triceps with gained strength and endurance. Went from only being able to do 8-10 body weight dips to 15-20 dips a set.
Any initial weight you gain from taking creatine is just water weight that will go away eventually anyway.
Is it good for muscular dystrophy?
Please direct to any videos you have on Intermittent fasting
Yooo bro, I used to do push ups every day and I saw the results as time went, this was last year, now I feel like I'm losing so much muscle and stuff... help a brother out man
Hit the gym, push ups alone will never be enough or at least switch up the push up variations like put legs on bench or table or even wall
You need to do bench press or barbell press and cable flys. Like 30kg per arm or more.
You need to start doing weighted pushups now. At a certain point, after about 30 reps, you NEED to add weight in order for pushups to be an effective muscle building exercise.
No no no no.. using Jeffrey Dahmer as an example of consumption of PROTEIN is totally the wrong move 😂😂
But it s good way to generate comments