What Does Creatine Do | Which Form is Best
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What Does Creatine Do | Which Form is Best | Thomas DeLauer
Creatine Monohydrate
The most common and most studied form of creatine - is made up of a creatine molecule and a water molecule; monohydrate is about 90% creatine by weight
Some studies have found that creatine may increase strength gains from weight training by about 10%, on average - other research has shown, on average, that creatine may help improve strength by about 5% for chest exercises like bench press and about 8% for leg exercises like squats (4)
Micronized Creatine
Essentially creatine monohydrate, except it has been micronized - the nanotech version of creatine, with creatine particles that are up to 20 times smaller than normal creatine powder
Buffered/Chelated with Magnesium
Study from the Journal of the International Society of Sports Nutrition directly compared buffered creatine against monohydrate in 25 participants that took the supplements while completing a weight training program for 28 days
Bench press strength and power production during cycling increased, regardless of which form was taken, but there was no difference in terms of effectiveness or in regards to side effects (5)
Creatine Ethyl Ester
Creatine Ethyl Ester (CEE) is creatine monohydrate with an ester attached - attached to monohydrate to increase the amount of creatine absorbed/enhance the uptake of creatine
Esters are organic compounds that are formed by esterification - the reaction of carboxylic acid and alcohols
Esterification is supposed to increase the lipophilic nature, and thus esterified creatine will use fat more efficiently to permeate the cell wall
Study
Study Baylor University looked to see if creatine ethyl ester is better than monohydrate - study consisted of men who worked out regularly with weights
They were separated into three groups: one that took creatine ethyl ester, a creatine monohydrate group, and a placebo group.
The CEE group had greater levels of creatinine, a worthless byproduct of creatine after it is broken down by your body in their blood (7)
Liquid Creatine
Research shows that creatine may break down when it remains in liquid for several days - it doesn't happen immediately, so mixing your powder with water before consumption is fine
Due, in fact, because the liquid form breaks down creatine over a period of days into creatinine
One study, from the Journal of Strength and Conditioning Research, found that the work performed during cycling was improved by 10% with a monohydrate powder, but not with a liquid form (8)
Creatine Hydrochloride
Creatine hydrochloride forms into free creatine and free hydrochloric acid in the aqueous environment of the stomach, meaning it is approximately bioequivalent to creatine monohydrate
Initially believed to be better due to its superior solubility and one study - from the Journal of Dietary Supplements - found that creatine HCl was 38x more soluble than monohydrate (9)
However, there’s been no published experiments on creatine HCl in humans
References
1) Creatine by Jonathan Dietz. (n.d.). Retrieved from healthpsych.psy.vanderbilt.edu...
2) Creatine: How Much Should You Be Taking? (n.d.). Retrieved from www.schwarzenegger.com/fitness...
3) Creatine: Uses and Side Effects. (n.d.). Retrieved from articles.mercola.com/vitamins...
4) Top 6 Types of Creatine Reviewed. (2017, May 12). Retrieved from www.healthline.com/nutrition/...
5) Jagim AR , et al. (n.d.). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine mo... - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
6) Selsby JT , et al. (n.d.). Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
7) Spillane M , et al. (n.d.). The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and ... - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
8) Gill ND , et al. (n.d.). Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
9) Gufford BT , et al. (n.d.). Physicochemical characterization of creatine N-methylguanidinium salts. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/2...
I want to have a relationship where I trust someone as much as this man trusts the skin holding his biceps.
🤣 🤣 🤣
Is there a dating app for that??
LMAO 🤣
Bwahahahahah!
😂😂
"you see..."
- Thomas DeLauer
I see what you did there
;~)
Thomas, you are an encyclopedia of knowledge, and so articulate. Love the videos. Thanks!!
Definitely did an arm workout right before recording this video 😂
Lol
Forearm strokes
Congrats Thomas! as always very simple and straight to the point.
yes i appreciate that as well
The mitochondria are the powerhouse of the cell
damn, beat me to it!
Boyinaband?
It all happens at the mitochondria
aha...
Mitochondria is my mother-in-law's name.
Wow! This brings a lot of clarity to the subject of Creatine. I remember learning about the kreb cycle and ATP in my anatomy and physiology class in college. My head would be spinning. Thanks.
I'm a huge fan of Hydrochloride creatine. Every since I switched over to it instead of one of the others I've noticed a big difference in stomach bloating and water retention. And when it comes to performance in the gym it helped me out noticeably at first but now I don't feel it so much but the same thing happened with the monohydrate.
Also I just wanted to say that really appreciate you posting these videos. Out of all of these information videos I've seen so far yours are by far the best when it comes to the information provided and I dig how your not trying to get us to go to such and such website to get our free trial of bla bla bla. Keep posting and I'll keep watching and recommending them to my friends.
Do you like hydrochloride creative more then monohydrate creatine
Good old creatine monohydrate for the win 💪😎
Started watching your videos this year to gauge what I do. Then I stumbled across your IF videos.
Changed my life with working out fasted, after an already intense work day. Down to OMAD and killing it!
Thank you!!
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
Love your videos sir! Can you do a video on CLA, L-Carnitine and whether or not they are ok to use while on keto or if they aren’t needed at all. Thanks!
Thomas,
Another great video.
Thank you again for breaking this stuff down Barney-style.
Keep the heat coming brother!
Thank you for the information. Enjoyed the video.
Great video Tom! I've been taking creatine monohydrate for years. It's helped me progress to a point were I've been competing in the natural bodybuilding contests since 1993! 💪mrwtby
All I could watch was his humongous biceps
He looks like the buff dog meme lol
I use to look like that, but I got so tired of beautiful woman chasing after me, I just had to let myself go.
Its like he's constantly flexing without trying
@@alexkennedy5133 they look abnormal
Thank you Thomas great info and to the point..
great video, and thanks for making it simple! But you also need to talk about when to use, how to use, how much to use etc.
This video helped me answer my question regarding Creatine. I just introduced it to my regiment separately, so I now have Creatine monohydrate in a container of its own. I was initially skeptical about using Creatine beyond what’s in my whey mix and pre workout mix, but this video really simplified it all. Appreciate it! 💪🏽
From a Dr... creatine isn't damaging to the kidneys or anything. Just one case study from someone dieting and dehydrating.
As we all know energy is neither created or destroyed as energy is being converted from one form (glucose or kitones )to another (into ATP )in the mitochondria through aerobic respiration ..in the same way creatine is used as a carrier of that energy (by borrowing one phosphate) and binding with one ADP molecule so that it can be converted to ATP..An ATP molecule acts a currency of energy and is the molecule recognized and used by the muscles in order to contract..Energy is ‘used’ when an ATP molecule is hydrolyzed back to ADP +PI and the opposite occurs for energy to be ‘created’
Absolutely love this video and breakdown.. thank you so much Thomas
julian jaye so glad you enjoyed it! Thank you for watching!!
Great videos Thomas! All loaded with great advice.
Paul D thank you for tuning in! Glad you enjoy the videos!!
Thanks for this video! Going on 2 weeks of using creatine monohydrate for the first time and I'm always looking forward to information about it. Especially from you!
Can you do a video on pre work out? The pros and cons. What would be the best kind of preworkout that you could take during a fast or if there actually is one worth taking during the fast period? Thanks! Keep it up, your videos have been a great help to me and I'm sure so many others!
make ur own. only pros no cons :p if you buy supplement Companies pre workouts you will have cons, dependency etc, restlessness bla bla
Dustin Givens I have the most natural and efficient pre-workout and muscle regeneration method I want to show you. “Same qb” on Fb and IG burkqul@gmail.com reach out to me
Extremely thoughtful video Great!
Absolutely amazing thanks Tomas
Thanks for the breakdown, I'm sticking with monohydrate.
What is your opinion on German Creapure, and all others that are made in China ? Do you believe it matters ?
Great video and thank you for citing the various studies. On Keto, what is the best way to take creatine since it can't be taken with juice? Regular water? is it best to take it before/after a workout or does it matter? Thank you.
You can take it with anything, even in capsules. I mix powder with water, though mine doesn’t mix at all
TY TDL for your standard, excellent presentation.
Top man . Many thanks for the video
I take niacin almost daily. Usually I use it when I think I can benefit from vascular dilation, such as a post workout protein shake. Is there an optimal time that you would recommend taking it to gain a synergy from the flush effect?
Most comprehensive CZcams description I’ve ever seen on Creatine. The hybrids always seemed to predatory to me.
thank youuuuuu I've been waiting for you to do a Creatine video for months!
Great info! Thx!
Clicked on to see what Thomas had to say about creatine HCL. In my experience, it allows me to take creatine only when I train. This is due to claims that it is absorbed much better than monohydrate, and there is no need to load and keep loading. It's also claimed to not bloat or not cause excess water retention. Again, these are only claims, but it seems to work in my case.
I would like your honest opinion, but first I would like to start off by saying this: One out of many main reasons why creatine is effective is because it brings water to the muscle cells enhancing your workouts. But if HCL does not bring water into your body like it claims, then how is it an effective creatine? I just want to make sure I'm not wasting my money on the very expensive HCL creatine if it isn't necessary. Bottom line is: Without the water retention that gives your muscles that extra boost that regular monohydrate gives, can one personally still claim that he absolutely feels the powerful effect of this HCL creatine the same way one would feel with the monohydrate version? Thanks for your honesty
@@earlcoles5215 Water going into the muscle is simply a side effect of creatine monohydrate intake and not what makes it work to boost performance. It's not a good or a bad thing, it just happens (probably because it's needed for monohydrate to be absorbed - don't quote me). IIRC, monohydrate needs a lot of water to be absorbed and transported to muscles, meaning where it goes, the water goes with it. The HCL with creatine HCL makes creatine much easier to be absorbed, meaning you'll need less of it and you can skip the loading phase. Bottom line is: water in the muscles does not make you perform better, its creatine itself. HCL form creatine gets to the muscles much easier with less water compared to monohydrate.
I've only used creatine HCL (never used monohydrate) and only on days where intensity of my workouts is high. I've tried it with and without and I can say I get a slight boost from it. Nothing dramatic, but everybody is different and can utilize creatine more or less effectively than I can.
Maybe you can try HCL and compare
@@juddingsss 2mgs?
So even in my cells I destroy relationships, just to get more power?
That means my sick behavior is totally natural! I love to hear that!
Hahaha fuckin nice.
Very informative and well presented video, hats off and thanks.
Thank you for explanation! Very useful
I was actually looking forward to some context on the increased level of DHT associated with creatine intake. Wil you cover that in a seperate video?
Daath Gnosis Literally has nothing to do with his statement
Daath Gnosis It’s a legit concern
Just inject DHT
There was 1 study with 10 rugby players in each group 1 group had a 60% increase of DHT meanwhile the other group stayed even at the end when they were only taking 5 grams of creatine after the loading phase it was only increased by 44% but the study was only for some weeks it might even decrease more we dont know and also execise alone can increase dht levels so basically we will never know if creatine raises DHT or not until there is a new study which most likely wont happen it may be possible it increases DHT as long as you take it may Not
It speeds up hairloss
Never had a problem with Creatine or Whey isolate, so I'll continue taking them, as I notice a difference when I don't take them.
Time to make my Shake with added Creatine.👍
Steve Parker what about Glutamine?!
You have really helped me with your videos.
Thank you Thomas very informative 👍
Thanks for the break down I'm getting ready to head back to the gym life and I needed this info best I've found
YES
Great info as always
TheArchetypeGamer thank you for tuning in!!
Thanks Thomas that was very informational I'll go with it
Love your videos but what the heck did a hispanic family eating dinner have to do with mitochondria??? lmao. Editing is hilarious
The mitochondria are the powerhouse of the cell. Hispanic immigrants are the powerhouse of the American workforce, no matter what Orange Man might say.
Bruh 😂😂😂
@@brianpalay that's deep
Brian Palay orange man bad!
@Anthony D. Dumbocrats think they are cute.
When is the best time to take it? As a preworkout or like the bottle says 3 times a day at meals? Or?...
Love how simple this was made.
Thanks for the info awesome!!
When I mix my creative powder with water, I need to drink it ASAP as it quickly loses its effectiveness? Thank you for the video.
If creatine breaks down into creatinine once it's suspended in water then why are there powders you have to mix in water??
Thanks so much! Mabuhay!
Great job at breaking it down and educating the public.
Creatine HCL works great for me, while monohydrate gives me bloating and upset stomach.Good info though!
Same here. HCL is much better to me.
I use micronized monohydrate, no bloating.
Yeah HCL reduces the gastro side effects some people have with mono, and you need to take less of it. Otherwise you'll have the same effects as mono as far as strength. People get caught up on thinking it's supposed to be better than mono as far as strength increases, but really you are paying to get rid of the side effects of mono rather than increased results
@@FearNoGrave Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
2mgs?
Love your content man. Just wondering if taking creatine monohydrate before a fasted workout will break the fast??
Yeah like he said ?
Very informative. Thanks.
An oldie but goodie! Thanks so much!
so monohydratecreatine in capsules the best?
Can you speak to the effects of combining creatine with caffeine?
Good Info! And research
Thomas your videos are great, I literally type in a question on health and add your name to the end and every time it comes up with a vid. Thank you
Do something about Beta alanine. Keep the good work!
nice explanation. Really interesting. Now I know, I just use the creatine from the pharmacy, purest and not micronised. Thanks for sharing
What's the name of the creatine you use?
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
Thank you AGAIN, Dear Thomas! And thank you for saving us money with the best product. I’m amazed you know so much, and I’m so glad you do.
love this one :) thanks for the clarification
Which brand do you use? Thank you. Great and informative videos. Appreciate the deeper explanation. It would be helpful to know what brands you use and what you have used and why you stopped using them. Thank you kindly.
I used a brand called "Beef Liver" and "Beef Heart".
hi thomas, ive been training for a couple of years and never tooked creatine nor protein isolated, and i tend to think that we shouldnt consume something like creatine when we dont know the long term side effects, or even the short term effects on our health
Whey Protein Isolate and Creatine literally the most supplements in the planet. Many studies over 10 years.
Great video! Thanks Thomas!
IFBIT thank you for tuning in!
Very educational video. I've tried different forms of creatine but always go back to the simple creatine monohydrate. It's proven and definitely cheaper.
What is your opinion on German Creapure, and all others that are made in China ? Do you believe it matters ?
Creatine monohydrate makes me bloated but creatine hcl doesn't have that effect on me so I tend to use the hcl.
I find that is the case, Hcl. is non bloating and actually if you look at the labels for pre jym, C4 Ultimate they are starting to use Hcl. specifically con-cret Hcl
Your videos are so freakin helpful and informative! Thank you so much for all the help. I'm forced to be on a ketogenic diet due to mild psoriasis, and just the diet controls the inflammation and keeps it at bay. Your videos have given me everything I need to properly stay in ketosis, and stay healthy. I really appreciate it, man.
Very informative!
Great video!
Did the couple make up after dinner when they took the right Creatine?!
I always feel bloated with creatine monohydrate (a cheaper more easily produced version of creatine). When i swictched to creatine Hydrochloride (HCL) im always feeling fine and ive had bigger gains.
welshdragon2008 I felt this too. Did it go away when you switched??
Creatine Monohydrate causes bloating. I never had a problem with Creatine HCL.
Same here.
Ditto
0
Love these videos
Great Video ! Thanks for the information
A T glad you enjoyed it, thanks for watching!
Please review SARMS, what are they and what's the all hype about them , do they work,safe and legal.
Question! If it breaks down in water, what is the best way to consume it?
Breaks down over time, you can have it immediately
Love these videos; scientific, but easy to follow.
Harrison Wolf glad you enjoy them! Thank you for watching!!
Very well explained!! 😃
This video is more like a science class 😂 but good
POWER HOUSE OF THE CELL !
Thank you for the great information Thomas! This video answers my questions about creatine.
John Thunder thank you for watching!
You always do a great job on your videos.
3:50, wow buddy, hitting too close to home there :(
You'll be fine bro .
I WISH I CAN UNDERSTAND IN ONE TIME WATCHING THIS VIDEO... THIS IS MY 4TH AND STILL....
Thanks, taking HCL right now, will switch to mono .Thanks for the info, exactly what I was looking for.
Don't, HCL and Kre-Alkalyn is better, many reputable trainers swear by it eg Athlean X. Plus you take much lower amounts and don't have to load. It may not help with strength but it may help with Vo2 max
@@madhavsharma4664 2gms hcl?
@@jamesechevarria4813 up to you, best saturation is still 5 grams. That’s why even kre alkaline says take at least 2 scoops. 2 grams won’t give full effect.
Good info, Thanks!
hpcycles thanks for tuning in!
Sick biceps 👌
💪🏼 Steroids?
Thank you why pay $40 for c4 creatine, when I get it pure form at Walmart for $8
What's the name of the one you use?
great video Thomas.
John Savage thank you for tuning in!
Thanx for the informative science,,,,,,have a great week,,,
What about creatine and hair loss. I've heard you have to be careful with that ?? What is your thoughts please ??
Myth.
Great video, actually backed up by science! Thank you Thomas. But what about the dosage? How many grams? How many days per week? Only on training days? Should we cycle creatine?! 👈🤔
Lead By Example exactly!
Great questions! I'd also like to know when it should be taken during the day.
Good one there too!
5 grams everyday post workout With carbs for better absoprtion. dont take my Words for it tho i am pretty sure i read a study on this. however, just taking 5 grams a day whenever fits you the best is gonna be good enough!
Lead By Example here’s the thing you don’t need it your body can create what it needs as much as you need pertaining to what your doing. Let me show you my Facebook is “Same qb”
Good honest video 👍
Great video, again as always, regards Richard U.K
I first thought he was sat in his pyjamas 🤣
How did he not laugh when saying "powerhouse of the cell" 😂
Creatine monohydrate is the only one that didn’t bloat me when I was taking it, I don’t use it anymore though. Great video, thank you Thomas.
Thanks Thomas !