Creatine: Everything You Wish You’d Known | Jerry Brainum
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- čas přidán 17. 05. 2024
- On this week’s episode of the Escape Your Limits Podcast, Jerry Brainum is returning for his second interview by popular demand. He has a distinguished background as a competitive bodybuilder who trained alongside Arnold Schwarzenegger during the 70s.
Beyond his achievements in bodybuilding, he boasts over 30 years of experience in researching and writing about all aspects of fitness. His remarkable career includes serving as the editor of Muscle and Fitness magazine for a decade, as well as being an editor-at-large for Flex magazine and a regular contributor to Ironman magazine for 28 years.
In our last interview, he debunked the truth of steroids, bodybuilding, and the deathly effects of “safe supplements.”
Today, he passionately shares:
• The drawbacks of Ozempic and other fat loss burners as a weight loss solution
• The only drug that is known to extend lifespan even in middle-age people
• And the science behind creatine, where it comes from, and whether it is necessary to phase on and off the supplement
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To watch his previous interview, click here! • The Hidden Truth About...
To watch the full episode, click here! • Fasting, Supplements &...
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I've been taking creatine for many years now. I'm 67 years old and I can tell you it works.
As a kidney doctor, his talk about creatine and creatinine is impressively accurate (also his discussion w/ ATP and other physiology he mentions). Jerry Brainum has always been one of my favorite bodybuilders from the Golden Era. Such a wealth of knowledge
Dr. maybe you can help, I’ve searched the net on this with no answers so far. If someone was taking a daily stool softener i.e. Docusate .. what happens when they take Creatine as well as Docusate .. is there then a battle for who gets the water (Colon vs Intra Miscular)? Would the Docusate be less effective in keeping the stools soft? Thanks 👍
@@chrisstrobel3439 Hey , sorry for the late reply. that is a fantastically complex question. i dont' think there are any articles, case studies or trials testing this but if you break it down physiologically, i don't think there is much cross-interaction while taking the two, if any. You already know Creatine works with attracting water intracellularly. this is through osmosis. The thing is 60-65% of all the water in our body is intracellular (involving cytoplasms, within cellular compartments like lysosomes, mitochondria, etc) so creatinine works in that arena primarily. Whereas docusate, literally just acts a surfactant, and makes your stool more porous to water from extracellular water (in your tissues, your blood, etc) so their effects on each other will be negligible. Does that help?
@@Nephromancer3 Hi biggblackwolf, yes that does help! Thanks so much for the reply! 👍
@Nephromancer3 So you agree with creatine usage also for someone who does have CKD? Mine was stage 2 with albumin spilled, but through a low carb diet and intermittent fasting, my lab results have improved over the last couple of years. Is it safe for me to use creatine in your opinion?
@@JustBrowsing777 Hey the quick answer is, in my opinion and from the studies i've read, yes you can take creatine safely even with CKD as there is no data saying it contributes to worsening of kidney disease.
The long answer: "CreatININE", the marker used to measure kidney damage is a breakdown product from creaTINE, which itself is a breakdown product from muscle tissue. The concept of using creatinine is that since its consistently filtered by the kidney at a certain rate, we know what the blood levels should be at all times, so if it rises, it means the kidney isn't filtering, and we surmise from that that the kidney has some damage. Now the problem with using creatiNINE is that its an imperfect marker because other things not related to kidney disease can cause the blood levels to rise. 1) taking diuretics (reduces the water in your body and causes your level of creatinine to be higher not in amount but in concentration 2) Taking creaTINE and increasing the amount of creatiNINE in your blood by default and 3) some medications interfere/compete with creatININE for excretion through the same channel so that causes it to rise to. CreaTINE supplementation can mask an assessment in progression in kidney disease because physicians wouldn't be able to tell if your creatinine is increasing because of 1) worsening kidney disease, which happens over time or 2) you're gaining more muscle mass and creatiNINE supplementation is causing the level to rise. Many primary care and non kidney doctors will look at your blood levels and panic so its up to you to follow your nephrologist to discern all these confounding factors.
I tend to ramble but i have an incessant need to be thorough so i apologize for the lengthy answer
in addition, below is are links to a systemic review/meta analysis on kidney disease and creatine supplementation (might have to pay to read full article, but abstract is fine imo) and a video of a Nephrologist, Dr. Sean Hashmi, also answering a similar question, respectively
1) pubmed.ncbi.nlm.nih.gov/31375416/
2) czcams.com/video/5fyvMUEKC7c/video.html
This guy did an excellent job in terms of explaining the biochemistry of creatine and how it is connected to ATP, our energy currency. To some up what he said for those who are interested... ATP is the energy currency of cells, storing and transferring energy. Creatine plays a role in this process by keeping a high-energy phosphate group as creatine phosphate. When the cell needs energy, the phosphate group from creatine phosphate can be transferred to ADP, reforming ATP. This transfer is facilitated by an enzyme called creatine kinase. By shuttling phosphate groups between creatine phosphate and ADP, cells can quickly regenerate ATP for energy-demanding activities. This mechanism helps provide a rapid and accessible energy source, especially during intense muscle contractions.
Get your own show
Well yeah, he's Jerry freaking Brainum!!
I'm a 61year old amputee fitter welder who has lifted weights all my life ,I eat alot of red meat...started using creatine on advice from my kids ....lift 5 times a week....gained 10 kgs....and workouts are alot more intense recovery minty..!...works for me....💪😎🍺🇳🇿
So nice that Jerry dressed-up for this important interview! Nah! Truthfully, Jerry is absolutely brilliant on healthful whole and natural nutrition. He is also an expert on the subject of natural medicines. Additionally, what Jerry Knows about Bodybuilding could fill the pages of a 10 Volume Encyclopedia! And, on a personal level, Jerry is one of the kindest human beings you will ever have the good fortune to meet. I sincerely want to THANK Jerry for sharing his wealth of knowledge with all of us...BRAVO JERRY!
7:44 that's the best and only explanation of why a 2-3min rest between sets is absolutely required.
How much rest in between for muscle gain?
@@Dr.RealTalk 2 - 3 mins is optimum
@drreal4life426 you man between workouts? 2-3 days for most muscle groups, pay attention to how your muscles feel. If you poke the tissue, does it hurt? Better rest longer. Can't feel it at all? Train harder. Lol
Jerry is very knowledgeable in the industry
What I have noticed on Creatine. Lifting weights much more robust workouts and with quicker recovery between sets. I went off Creatine for a couple weeks and lost 14 pounds 😳. But also my work outs suffered so I went straight back on. 59 year old Male. Lifting full body three days a week
So it was probably just water retention, don't you think?
@@bruttosporcoecattivo Yes absolutely 👍🏻
Terry, at almost 60yrs old. It's probably not a bad idea If your body wants to drop 14lbs when you go off Creatine. Stay lighter pal, your heart and kidneys will thank you for it.
@@jayarr7076 Dropping one lift day a week this summer. Going to have the third day for long hikes. Then this winter back to three days lifting. And not loading the Creatine scoop so heaping high anymore.
@@terrywbreedlove that's inspiring. I'm trying to get back to working out myself!
I find Brainum to be one of the very best sources for a wide variety of supplement information.
Thanks for having him on.
I only understood half of what this man said but it all made sense, I've noticed a positive difference since starting creatine 3 months ago!
I read Jerry’s articles in the 60’s & 70’s. Fabulous!
Jerry. Thanks for literally years worth content.
Jerry is one of the smartest guys I know. I always got advice from him when I was competing!!
Jerry is a legend. Most of the knowledge in bodybuilding can be traced back to him
Very interesting and knowledgeable guy. Thanks for having him on.
Jerry Brainum is all Brain. He is a fount of knowledge and reguritates facts like a computer. Double thumbs up.
Great interview! Very good info here, thank you.
I'm 66 and I take 3mg of Creatine daily, with a regular, every other day, main muscle group workout; I also work the heavy back for aerobic fitness. I take the 5 main Amino acids, and a
"over 55" multivitamin. I get great results and I have size, strength, minimal fat and plenty of energy - with no side effects.
what 5 amino acods?
mg?
It is the best for sure...been using it on and off for decades...i never load it...at 6' 240 now 5 grams a day is good...after 2 to 3 weeks i really feel and look better and strength always increases...
where has this guy been all my life, Australia loves u
Creatine is the most studied supplement in the world by thousands of scientists and Drs! They are using it now on elderly people and had been proven to help short term memory, arthritis and many other benefits!
Underrated channel
Fantastic interview with great information.
Jerry’s opinions, and advice are the gold standard for all things Bodybuilding ! From nutrition to training techniques, this man is the most knowledgeable person in the sport ! 💪👏👏
As an Elementary Gym teacher, almost every thing that he's discussing was taught in my human biology, nutrition, or Exercise Physiology classes in the early 90's. Just about any P.E or middle school health teacher from any reputable college should have been taught this. Granted, they might not remember the details, but he's not a rocket surgeon. Sorry to burst your bubble.
And the lack of quality control isn't just a Chinese thing, it's in the U.S. also as many "American Made" products come from Mexico which
Is technically "America". Rodent fecal matter is very prevalent as are fillers of various toxicity.
Unfortunately these products aren't under FDA control, so they can cut quality and contents for higher profits. Look for public university studies, they are almost always using double blind studies.
@@rickyanke9407 Your not bursting my bubble or offending me. Your depriving yourself of valuable information about how scientific studies, research and the mechanics involved in resistance training are all intertwined in bodybuilding/weightlifting. If your involved in bodybuilding or any form of resistance training, Jerry has some very interesting, and accurate content on CZcams that can help you.
Jerry is the best regurgitator of information in bodybuilding
Excellent information!
Solid Video!!! Glad I watched it learned alot!!! Thanks for sharing this "Golden Information" 💯👌💪
Glad you enjoyed it!
I love this guy, my go to person for tips
Could listen this this guys talk all day so much knowledge
Bill Phillips is the man who made creatine popular in the late 80s, early 90s. EAS, Phosphagen was the product.
Interesting.......🤔.
Yes
Till this day
I'd buy that over any other creatine produced now day's. It was as I remember a bit grittier than the messy creatine's out now. It just worked some how. The whole idea that its all in your head is BS if you know your body.
I spent a lot of money on EAS Products in the 90s lol
Phosphagen was the truth back in the 90’s!
@@thebigswermdiggs3383 same
Unbelievable very clever person a whole wealth of knowledge.
Great interview
The reason they put creatine in pre-workout supplements is because it's a cheap filler. It doesn't matter what time of day you take creatine since you build it up in your body over time. Save your money on pre-workout powder and just drink a cup of coffee before you work out.
Or a can of monster energy
16:00 melanin is the relax for sleep hormone, serotonin is the wake up hormone... he switched them up it seems.
Great wise man ! thx for all this pro free advices !
Wow Dr Jerry what a wealth of information you have ❤
What a lovely and helpful man.
Good video, very good info, thnx!
Great interview. Jerry is wisdom
I swear by Creatine. I’ve only ever taken Creatine Monohydrate, and I’m a hyper responder. Friends think I’m on juice. Ok, maybe my genetics are a little above average, but sometimes I look in the mirror and shake my head. I train pretty hard, but only by feel on the day. I’m 53 and have taken Creatine since 2005. I took a year off with an injury and was reassessing my gym protocol. Came back 6 weeks ago and Bamm, the striations are there and I’m shaking my head again with a smile on my face.
Any mood changes? Not radical changes but what about shortness with people, little bit grumpy etc? Interested to know because I have done and experiment and I know for sure if I take it I'm more moody. Might just be the way I react to it but having experimented on and off it definitely affects me. Unfortunately.
You say this but the entire core of creatine is merely to increase muscle energy for short bouts of intense exercise.
There is no chance it has such a radical effect on anyone. Your gains are likely from pure hard work, creatine at its maximum effectiveness merely stimulates muscle by proxy. In order to get that maximum effect you have to train very intense, otherwise the ATP is not being expended at its maximum. And if you are already training intensely, you're likely to grow rapidly anyway.
Ironically his argument against testosterone as a placebo is entirely applicable to most cases of "creatine based" gains.
I’ve been on a serious recomp over the past month weighing myself every Saturday morning. This morning 3 pounds heavier than expected after a hard week of diet and workouts. So relived I have something to contribute it too. Didn’t think about the creatine I started a couple weeks ago.
Great info, thanks
Fantastic information, very knowledgable guy!👍
Glad you enjoyed it
Excellent info, thanks!
Glad it was helpful!
This guy is extremely knowledgeable and I’m glad I came across his videos!
@chrisk9911.. Jerry is great! I love listening to him and have learned a ton..
Jerry knows his science 💪🏽
Old world genius ,incredible insights and making everything related to supplements understandable more power to him .
No doubt…Jerry’s a successful bodybuilder (competitive) and a walking encyclopedia for training techniques,nutrition,supplements, and much more. I’ve learned a-lot from watching his CZcams channel, and reading articles he’s written in various bodybuilding sites on the internet. These Johnny come lately’s who call themselves *fitness influencers* couldn’t hold a candle to Jerry’s vast amount of knowledge !
@@boomersD9CATSo true. Jerry is bar none the most intelligent guy in bodybuilding
@JerryBrainum hi Jerry have you covered the different Creatine's? There isn't just monohydrate right, Supplement companies have few, any video on these please
The power of suggestion cannot be understated .
Hi great stuff. Best way to take, once a day, three times a day, and how many grams per servings.
Wayne
Jerry knows his subject..a wealth of knowledge
That was great information about creatine, thank you.
Thanks so much
Super interesting interview.
Best detailed creatine video I've ever watched. 👍🏻
Glad you liked it!
Great channel
Simply amazing content 👌
Thank you so much!
I used to watch this guy on rics corner. Always great info.
I used to get androstenedione at the health food store on late 2000s. That stuff was awesome, wish I could still get it
That stuff was awesome. I starting taking it in 2000 and wasn't getting any results. The guy who owned the company (name escapes me) listed his contact info to call with questions. I called him and told him I wasn't seeing any results. He asked how many pills I was taking and of course I said the recommended daily dose listed on the bottle. He laughed and said, yeah that's what we have to put on there but you need to take 3-4 times more spread out 3 times a day. Do that and you'll love the results. I asked if I should also take some creatine and he said, no you won't need it. Well he was right as I gained 15lbs in 2 months LOL!
It’s still legal here in the UK. Sold as Androtest via predator nutrition. I’ve used it a few times recently and had good strength gains. We can still legally buy superdrol here too and few others that I believe are banned in the US.
very informative!
Glad it was helpful!
I am 73 went back to the gym since 3 months doing mostly weights walking outside ,started to take creatine since 10 days 5 grams a day and I feel less tired ,I found out my creatine from German has 5 grams of sodium in a teaspoon so I got one without it today ,as I am not sure if it can damage my kidneys,thank you so much I learned much from this,I live in Tokyo 🙏🇯🇵
Gym 4 to 5 days a week
Never judge a book by its cover!. This guy knows a lot, i was surprised in a good way.
What is the name of the protein that builds up in the brain from lack of sleep and also any idea how to detox same protein.
I am 200lbs. How much Creatine should I take per day, & with what beverage (or water)? Also: should I take a break for a month or two after finishing up a container of Creatine? I take Weider, is that a good brand?
Good info
I had that creatinine lab test too while I was stacking I had to inform my doc that it’s from the creatine stacking lol thanks for the info Jerry 👍🏿
Always like Jerry view point especially when he was working with Rick
Jerry knows more about fitness nutrition and bodybuilding than most people on the planet.
He is very well spoken and can go on forever.
Great interview.
is creatine creapure from the company Body & fit?
What is that KRE Alkaline Creatine? Is that any good compared to Creatine Mono?
So i want to pick up some German creapure? Anyone recommend a certain brand/brands?
Jerry is a wealth of knowledge but certainly not the picture of health
@@adammyford yes, I’m aware because I’ve followed him for many years but unfortunately he’s let himself go and isn’t a good example of what he’s built his reputation on.
I was thinking the same 🤔
How effective for long distance running?
Jerry is an absolute legend!
Is obese
his body , shape and condition contradicts his knowledge
Best strength and weight gains I ever had (naturally) was when I trained with an old German lifter. 2 Guinness stouts before the workout. Good warmup sets, 2. And heavy weights. 3 minute between sets.
You drank beer before the workouts?…
@@greveeen only 2
I know drinking is bad for you but Man when I was like 21 I would take a shot or two or drink a 8 percent malt beer and lift weights the buzz made me feel like I could lift a lot more haha
@@jamesartaxetiv5477 moderation is the key. In my 20s I could eat like a horse and still stay in shape. People say it's crazy but I think it's crazy to take some of these pre workouts I see out there. They are loaded with stuff.
East German I recon…
Does it matter if it’s Creatine HCL or monohydrate?
A big thank you! Many question’s answered. Stroke damage, on Creatine, body wasted. Now rebuilding. This video helps!
Glad it helped!
Good luck. My mom just had a minor stroke. Working on convincing her to try creatine at age 67, with doctor approval of course.
@@jgyrwa Send her my very best wishes for recovery. Frank, UK.
Jerry is one dude I'd like to have a drink with.
And I drink alone.
Each time I’ve tried Creatine in recent years I’ve gone into A-fib. I’ve been cardioverted 7 times but I can go years in normal rhythm, take Creatine and boom, A-fib.
I’m not convinced it’s causing it but it has me spooked
Stimulants in the new products
@@hisinvisibleness-fn8qj No, this wasn’t new and it was a fairly generic brand of pure monohydrate
I had the same issue. I started taking Magnesium Taurate+ by a company called KAL. This worked for me when taking creatine.
@byron- probably because you drink too much water without electrolytes. Add some pink salt and buy some electrolyte powder with potassium in it and take it while you workout and afterwards.
@@bebejoon3664 Interesting... thank you
I'm using 5g a day of Creatine. And I am only lifting 2 times a week(day 1 and day 6). Has made a huge difference for me.I used to workout 4 days a week. Complete waste of time for me. I was burning myself out. Not eating enough and cutting carbs way too low. Now I make sure to. get high quality protein 120 to 150 g per day. Some good fats and good sources of carbs-sweet potato, rice, a little oat meal and berries. I also walk 8k to 10,000 steps a day.
If you wanna have some massive legs, listen to Mike Metzer and reduce the steps to the minimum necessary for life. 26:53
Not enough Protein
@@masterandkerranginparticul4324 What do you mean by not enough protein?
@@hikedayley9309 go for 200 gr., my suggestion
@@masterandkerranginparticul4324
You don’t know how much he weighs.
So much knowledge in one short video.
First creatine I ever saw ,was from the company Unipro. However no one knew how to use it properly back in 1991 so only certain guys in the gym who continued to use it for more than just a few weeks. Got anything out of it .
World Olympic bodybuilders warmed up and only done 1 set till failure on each exercise. Great muscle mass gains!!💪
No, very low sets are great for strength gains, not the same as mass gains. There's a lot of people who have far more mass than power lifters, but are not as strong.
Can anyone recommend a good brand of creatine? Thanks
Creatine upped my creatinine number which in turn lowered my egfr number to the extent that I was diagnosed as early ckd. I stopped taking protein and creatine but my egfr number has not come back up. I really want to go back and take creatine because I work out a lot and also I'm older, 70 . I would like to enjoy the other benefits of creatine also. But I cannot find a doctor to sign off on saying taking creatine is fine and will not harm your kidneys.
Jerry Brainum is a treasure,
Jerry = master
I'd love to see Jerry give his insight on Boron. Anybody on here on it?
I take boron. 5 mg day
Six star makes a "good" test booster that is effective.
@Jørgen Storm Just eat Raisins
I found this video very interesting as you talked about something DOCTORS don't know about. I have taken creatine on and off for over 30 years - ever since EAS made it popular with their "Phosphagen" product. Yes, it does help with strength gains. The question I have, that you talked about, is how it affects CREATININE levels. I have had a few blood tests along the way that showed elevated levels of Creatinine. Not "high", just above "normal". In my last test I told my Doctor that I was taking creatine and his immediate response was "stop taking it". I don't think he even knows what creatine is because I asked some questions about it and he had no clue.
And now my question is this: how do we know that everyone who takes supplemental creatine doesn't have slightly elevated creatinine levels? We only found out in my case because we tested for it.
Secondly, AFAIK, creatinine is the result of metabolized creatine. It seems to me people engaged in regular strenuous exercise (weightlifting) could, and maybe even should, show slightly elevated levels of creatinine. Yes/no?
My doctor declared I have "Stage 2" kidney disease because of my slightly elevated creatinine test. I stopped taking creatine and a few days later the same test read NORMAL. So I'm I cured? Seems a little strange, IMO. Would very much appreciate your comments on this. Thank you.
@@johnrogers3967 the hate is real! The thing that bothers me the most is the lack of knowledge they have and the refusal to gain the knowledge that's avalible.
@John Rogers - It would be great to have a doctor who has worked with athletes - unfortunately the health care that my employer (partially) pays for - Kaiser - does not give me that option. If THEY don't think I need something it stops right there. And after paying a big chunk of my income to Kaiser every month I can't afford to go "out of network" and pay cash to seek help elsewhere.
Creatinine levels are commonly slightly elevated when using a creatine load, involving daily doses of up to 25 to 30 grams a day of creatine. Creatinine can also be elevated by a higher protein intake as well as dehydration. The best way to know if you are truly having kidney problems is by a test called cystatin-C. Creatine does not cause kidney pathology in those with normal kidney function.
Hi, I just had the exact same experience as you. I have taken 5g creatine almost every weekday for the last 20 years with zero negative effects. I went for my annual checkup and my Dr told me I have elevated creatinine levels and I might have kidney disease. Obviously this scared the crap out of me and I stopped taking creatine immediately. 3 months later and my kidneys are perfect. Now Im not sure what to do? The Dr says dont ever take creatine again but Im wondering if the creatine was the problem or if creatine just causes the creatine levels to appear elevated? Creatine is amazing but not worth it if it causes my kidneys any damage in the long run.
Doctors sometimes say this to cover their own asses . Get a second opinion and maybe some more blood work . It takes more than just slightly elevated kidney levels to say you have kidney disease.
69-year-old male (vegan for about 20 years and vegetarian for about 40)... a couple of years ago... I quite suddenly couldn't walk very far... ie a few steps... (now up to about 3K a day) doctors couldn't see anything untoward... I have gradually improved again... but still have a soreness in my left thigh, especially when walking a bit too far in one go... can sarcopenia cause this and might creatine (together with protein drinks) help?
Nice!!!!!
Hands down BEST video for information on creatine and I appriciate it very very much!!
Glad you enjoyed it!
What brand of TONG KAT ALI is good? True supplement
What an impressive, active mind this guy has! While they do not list brands, does anyone on here have recommendations on brands for tongkat ali and creatine. Or just general advice on credible supplement brands based on your own research?
I heard from people the brand Creapure from Germany sources high end clean creating that is not from China. I give you this crumb so you can do further research and don’t trust everything you read 8).
And if you find answers and more info, feel free to share it back, so I and other readers can benefit.
What's his name?
Ghost’s size product is pretty good creatine along with a few other things that works great for me personally
@@JalenPowe9 Thanks!
I also use creapure. So good
I take 5-10 gr. per day, pre-workout, instead of loading up 20 gr. for 4 days in a row. Is this an efficient & a healthy method?
The he placebo affect is literally proof that the power of manifestation is real
When chemists analyze the contents of natural products, they discover that there are often huge variations (even hundreds of percent variations) in the contents - including the amounts or percentages of the active compounds.
Citrulline 2 grams 2-3 times daily. Micronized creatine monohydrate 5 grams once daily. Taken consistently absolutely works. Individually or taken together.
The absolute best Creatine supplement to take is called TREN 👍