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Is Creatine Worth the Recent Hype?
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- čas přidán 4. 08. 2024
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Is Creatine Overhyped?
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Timestamps ⏱
0:00 - Intro - Is Creatine Overhyped?
1:58 - Creatine Explained
3:45 - Creatine from the Diet
4:46 - Should You Supplement Creatine?
5:54 - Use Code TDL20 for 20% off Create!
7:29 - Creatine Safety & Optimal Dosing
8:22 - Creatine for Strength
9:36 - Does Creatine Increase Muscle Mass?
10:53 - Can Creatine Lower Glucose?
12:14 - Creatine as an Antioxidant
13:40 - Creatine for Older Populations
14:17 - Creatine for Endurance/Cardio
16:23 - Cognitive Performance (brain health)
17:42 - Cons of Creatine
18:57 - Creatine Non-Responders
20:08 - Hair Loss
21:13 - Kidney Health & Creatinine Levels
I have been using creatine for years and I have my mom and sisters on it and they are not bodybuilders. This is good for more than that!! my 81 year old mom can run and hike and do everything. She’s amazing no medication just supplements like this.!!
Creatine has been an absolute game changer in my muscle development and definition.
czcams.com/video/fEf8odueZ2E/video.html
River song?
No it hasn’t
Same thing for me. I mad myself for waiting 20+ years. It took me one week to notice the increase in strength and added muscle. I'm looking in the mirror much more.
@@charlitoadams777the added muscle is water retention
That’s the most well researched and best explained video I’ve seen on creatine, thank you Thomas
Man, great explanations, thanks a lot!
I was just wondering about this--Thank You so much!!--VTown Paddy Patrick
Great vid. Great work. Learned a lot here. What ab the loading phase that used to be pushed...like 20g per day for 5 days? Is that still a good idea? Also, caffeine may interact negatively w creatine. I took creatine in the past and did feel a boost or more pumped up feel. I also did have a cramping episode but Ibwas dehydrated from a night of drinking. So, stay hydrated. I never had that before. Only happened once. Lastly, for the cognitive decline. That is more of a health thing vs just an age deal. 40s and 50s is still pretty young and if you work your brain, heart, and muscles you stay pretty sharp. Maybe 70s and 80s for the cognitive deckine or just unhealthy or severely stressed ppl of an age.
Seriously, thank you for this super informative video!
Great video @Thomas! I don't know why it's taken so long for the narrative around creatine to align with the science. I'm definitely going to get those gummies for my mom who is getting older, she doesn't want to mix a grainy powder in a drink!
Thank you for the excellent information Thomas. I learned a great deal and I am going to start taking creatine once again.
Thanks for the video. Research is key
much needed ❤
Thomas , this is an absolute brilliant review and summary of this nutrient I’ve ever heard. I’m a medical doctor, ER specialized for over 20 years with recent fellowship training in anti-aging functional medicine , and even then I didn’t know any of this information until now. Thanks!
Good stuff Tom!
Fantastic info!
You explain creatine so well. Thank you!!
The reason for creatine causing subcutaneous water retention might be due to the body reacting as if it’s dehydrated. As creatine pulls water into muscles, it takes that water from elsewhere. Drinking more water and making sure to get enough electrolytes throughout the day is the solution for this.
Doesn't sound real. Pulling in water is called dehydration, and if in hot weather I get dehydrated, I get constipated. But, trying 2.5g/day creatine for a week, it has made really soft stools. At that dose for me, there is no dehydration effect. In last two days, this has stopped, and I am back to normal.
Was wild for me. I work as a labourer outside in the sun all day. Took creatine and drank alot of water and electrolytes as normal all day and night and was still dehydrated bad! Lol
Always great content Thomas. Quick question, can I take creatine with my morning 2 tbsp ACV + 16 oz warm water routine?
super compilation, thank you very much. really cool.
I am using it since about 4 y 2..3g daily, and a off-on test showed that the strength capacity increases by 10..15%, vo2max by as much 25% ... this translates into "definition" aka lean mass %. The flipside: for some people with a smaller frame it may be quite easy to stress the tendons too much then.
I work in a physicaly taxing job and I try to workout enough, just basic bodyweight stuff, pull ups and so on. When I started working there I felt as if I'm too tired to workout but after starting to take creatine this problem was largely gone.
I'm 52 and still doing drywall 😑
Creatine gives me a great boost to power through the day! I feel way more energetic and even alert when taking it, even after work.
After distance running training in a hot and humid climate, I was struggling with mysterious injuries. After months of struggle, I took 5 grams of creatine for two days and I stopped injuring myself. I'm convinced I was low creatine. Studying the synthesis of creatine, I'm thinking the possible temporary kidney function impairment during periods of dehydration was a factor.
I love how you said atp is the energy currency our body uses to power things. By that analogy, creatine would be like a credit card; we usually have limited cash in hand, but we can use a credit card pretty easily to replenish our buying power. And the higher our credit card limit, the more buying “power” we have. In that case, fats and carbs are like our savings account, takes awhile to tap into those sources, and eventually it’s used to replenish our cash and credit cards, but it takes awhile.
This is an AI driven comment
Are you an accountant?
@@Kane6676lmao
I’m, not accountant, I’m a physician who also had a masters in nutrition and happens to handle the family finances. AI, what’s that, a movie?
My math brain loved this analogy
Creatine also helps spare your main methylation donor - SAMe -- improved methylation may be contributing to all these positive results as well, especially for those with decreased methylation
I began taking creatine before my fasted workout, and definitely noticed a difference. I can only compare this to caffeine and magnesium for obvious immediate efficacy.
Wouldn't taking it break ur FAST tho?
@@decline.enjoyer My workout is at the end of the fast and creatine, if anything, will increase fat burning.
@@CarbageMan Even then, I kind of think the nutritional value is somewhat negligible too (if it's the pure kind with no extra stuff added for flavors).
Even if you were long term fasting or a keto diet. I bet it wouldn't kick you out of keto.
Creatine is said to not have any immediate effect though, it needs to be taken on a daily basis, timing isn't important.
@@hlamp You're right. It won't kick you out of ketosis. The "argument" comes in where it's an amino acid and it technically breaks a fast.
Excellent!🎉
I would like to hear your take on Gly-Nac supplements and the science.
Plz plzzz make a video about your take on other/knew forms of creatine
I used to take creatine when I was playing baseball, pitching 3-4 days a week, it works. 20 some years later I'm almost ready to get back on it again. I feel like I can get a little more back in shape before I need it. After the lengthy layoff, my strength is slowly coming back and I want to take it as far as I can before starting any supplements.
Hop on tren rn no balls
@@InUrGirl nah, natty for life. I'm old and I never wanted to be huge, just healthy and able to the things i love.
Creatine hasn’t so much helped with muscle building personally, it’s really helped with getting rid of mental fog for me. I’m just more readily able to concentrate and so because of that, I can commit to my goals better.
It doesn't build muscle (as per what's explained in this video). It increases ATP (energy), which, indirectly, can increase your abilities in the gym. So working out harder, faster, and with more reps, can potentially help you go further in your attempts to build muscle.
So if you're taking creatine and you aren't doing resistance training, you won't notice anything by way of muscle building. But yes, it apparantly does have nootropic effects as well.
@@bobbypukes605 so it's like a steroid ...awesome🙄
very awesome and informative video Thomas, THANK YOU!!!
I’d never taken creatine regularly and consistently before 4 months ago, when I got back into the gym for the 1st time in 8 years. I’m 58, and 4 months ago couldn’t do a single BW dip. This morning I cranked out 27. I’m amazed at how quickly I’m putting on muscle & strength @ 58. Flexed upper arm is up 3/4” in 4 months. I’m sure much of it is “muscle memory,” from when I was most muscular @ 41, but I’m not a big guy (currently 5’7” - 167 lbs). I’m just amazed. Been taking a higher dose (1 heaping tsp/day)
@thomas are there any risks associated with creatine supplements and kidney health if you already have kidney damage/leaky kidneys?
I wonder if some of the puffyness is occurring in people who arent properly hydrating while taking it. Dehydration can sometimes lead to water retention and extra (or at least sufficient) water seams to be required when taking it.
I’ve been taking creatine for over 3 months. It helped me get shorter rest times between sets, which added some helpful hypertrophy and helped increase my muscle size. As someone who’s hairline started to slightly recede in my 20s, it has done nothing negative for my hair in my mid 40s so far. Because of my healthier diet now, my hair is thicker than ever in my adult years.
If you want even better hair by a huge margin, start semen retention and take cold showers without shampoo. It'll be thick, full and shiny.
This was great and informative, my boys like taking it and also take an amino energy supplement along with it. Are they “over dosing”? I think they are using it as muscle building. So I’ll be sharing this with them, they are 16 and 17 yrs old
When my kids are that age I would have no problem giving them creatine. Especially since it's found in red meat naturally. The amino energy supplement does have caffeine in it. Might be something to look into if caffeine is recommended/needed at that age.
No problems with pre workout drink plus creatine. Just use on workout days together.
How do you perceive long-term nootropic usage? Have there been instances of normotim consumption, and if there were any side effects, what were they?
Taking creatine before exercise I train harder and have more energy, taken after training I have better recovery and muscles are less sore. It's that simple. Only a very small amount 1/8 of a teaspoon each time. It works
I have been keto for 6 month's and have got very thin. I also play hockey for 2 hrs and burn over 1000 calories. My urine started to burn a little and no doctor could figure it out. I added carbs around my workouts thinking I was so thin that I was now burning muscle. After added carbs the burning urine want away. I was also losing strength on low carb.. I now add carbs around hard workouts. I need some carbs around my workouts now that I am so thin and don't have enough fat to burn. Not sure if anyone else have had to add carbs back in.I can't handle creatine it makes me feel sick. I do drink lots of water.
Creatine is really good for me, helps with my recovery, more intense workouts and I noticed slightly improved mental cognition. Can't go wrong with this supplement. 💪😉
Hair loss
@@tylersays- Nope. Still have all my hair.
@@JohnThunder That isn't the case for everyone though ... and I don't wanna risk it as I'm already 38 and my hair is thinning out as is.
Creatine was super popular about 30 years ago. EAS was the brand of the moment. A great supplement.
Thank you fot the extensive but simple explanation!
I do have a question, monohydrate or hcl?
Monohydrate has been proven to be the best multiple times
@@dh12.Monohydrate hasn't been proven to be the best. Other forms just haven't been proven to be better. It would be more accurate to say they are the same (as they also haven't been proven to be worse).
Thomas Delauer. First of all, I wanted to thank you for all of the informative videos that you consistently post for the community. I started watching your videos 38 days ago when I started a cleanse through a program offered by Purium, a nutritional phenomenon my wife found 2 years ago. I have gone from 213lbs to 189lbs during this time with your help and the cleanse.
I want to ask if you could give my wife the time to message you about this product and then give your honest opinion about these Purium products (it may be a great topic for a video!) I especially love their protein that comes from their super amino products. Please let me know. She also loves your videos because they have helped me so much. Thanks again!
With end stage cancer at 38 I wish could have Tom as a personal trainer.
Sorry to hear mate
Thanks :)
I've been on a low protein diet for gout since my early teens. I tried using creatine supplements in the 80s. It flared my gout. I can get uric acid kidney stones. I tried again in the 90s with the same result. Again in the early 2000s. Same problem. I eat a lot of wild salmon.
I'm 68, a T2D, and have been taking creatine for years with no problems. After watching the video, I showed it to my wife who's also a T2D, on a CGM, a size 4 so weight is not an issue. She contacted her endocrinologist to get an OK to take it and his one word answer was NO. I can't believe it, other than her diabetes, her blood work is great.
I just shoulder pressed 80lb dumbells for 2 reps yesterday. I am on ketogen-ish (10 months) diet and 5-7g of creatine monohydrate per day (2 months). I weigh 170lb and have been bulking on keto for 3 months (up 15lb from 155lb).
Here is a 🔥 TKD shake recipe that I use before heavy workouts instead of a pre-workout:
20g carbs (from Berries), 25g Protein (Levels - no sucrolose because apparently it damages DNA now 😮), 500mg of Sodium (pink salt) , 300mg of potassium (No Salt), 5g Creatine monohydrate, 4 g beta-alanine, 750mg l-tyrosine, 300mg alpha gpc, 300mg caffine, and almond milk ( this gets you feeling real nice and tastes delicious).
Add L-citrulline to this!
As someone who has recently experienced a shoulder injury......i wouldn't put that much strain on the shoulder...even if it is for only two reps.
I wanted to ask you about Cregaatine? Is it any good or at least as good as they say?
I love creatine for the strength and muscle mass I enjoy when I take it; however, my doctor has me off it b/c of blood pressure concerns. My blood pressure is indeed down since going off it, but it could be that my diet is better so it's causation vs. correlation right now. Perhaps I'll take a small amount like 2 mg. and see what happens.
I have used creatine now for over 30 years and will continue!
@thomas the gummies you promoted…how much % is the product is actual Creatine. As someone who spent years testing supplements from GNC, Supper Supplements and VitaminShoppe for example I’ve found many creatine products like N.O.Xplode use “proprietary blend” which means most of the product is offset with flour or starch fillers. This really ruins glucose levels which is why I now take creatine during cutting/fasting in pill form which sadly are horse pill sized supplements. Good to know of easier to consume supplements that aren’t proprietary blends….
Does the body stop making it’s own creatine if supplementing with it? As a runner, I want to have phosphocreatine to change gears in a race or play with pace.
Thoughts on creatine and fasting?
Thomas, can you make another video of how and when to consume creatine for optimum workout effect? 🙏
Just take it daily
So I can go and do my bloodwork while taking creatine? Its not gonna make creatinine go up and skew the results?
It works
It does works on me on giving me better recovery, strength and everything, but my main problem is that even taking HCL, I still have very high water retention, especially on my belly, so is funny (and annoying) how I change during my morning fasted high intensity hiking, and then I look myself and weight like 3-5 pounds less in an hour or so.Also I pee like crazy, I think I may try just he normal monohydrate, maybe I will retain water in all my body, and not just most of it in my belly, and even maybe the pee will be less. Best
Same! I bloat like crazy and my face gets bloated too. Everyone stores water and fat differently I guess
Same. By belly has been bloating like a water ballon and I’m not sure what to do. I like the energy creatine gives, but I’m not sure how to moderate the bloat.
@@Southernly just try different creatines, I will try a another brand that the people said that it didn't give them bloating or gas or anything, supposedly HCL do that but in my case I have all the side effects of any creatine, but probably not all HCL creatine are created equal, or they are not as pure as other might be, just like any supplement due to the filler, types of capsules that they use, etc.. Best
@@MiguePizar thank you, great advice 👏🏻
I'm probably a rare case, but creatine raised my BP to 220. But with videos like this, I figured it was safe. Once I stopped, spb 132. Sucks cause I felt stronger and also used as a nootropic. So if you have high BP and you're taking creatine, try discontinuing and see if your bp improves.
Creatine is said to contribute to water retention on the initial week of consumption. This can be similar to how salt draws water into the body and is bad for high BP as it makes the heart work harder. That being said, that's a huge jump from 132 to 220! That's too bad =(
I had a similar side effect. I was taking 5grams. So I brought the dosage down to 1-2 grams a day and sometimes only on training days. No negative side effects and still get a bump in performance.
Yes well, i dont know, but i take 3 grams daily except for 2 days a week & my bp averages between 119/70 - 120/75, (?) but i also lots of other things too. Im 63 if that may mean anything.
@@richmarko8704
Take BP meds?
@@richmarko8704 I think the message isn't that creatine causes high BP (in general).
Just some people are genetically pre-disposed and should be wary of how their body responds, just as they should be wary of certain foods or their waist size.
I was much stronger on creatine. but with the added water weight I felt and looked bloated and chubby. If I start using it again il try taking less and see if I can get the strength gains without the water retention.
It’s also good for those with inflammation in the gut like me
Creatine is one of the only supplements that I can actually see and feel the benefits. Increase in strenght. The only thing I would say is if you can not tolerate creatine monohydrate, try HCL. Might do the trick when it comes to gut issues associated with creatine.
Hcl is tough…kre alkalyn is highly tolerated
Do you have to take creatine before or after a workout? If before, how fast does it work? I would prefer not having to wait for it to kick in. I usually just drink a celsius to wake me up and give me energy in the morning lol.
If you take creatine during a fast, does it stop the fasting process?
A few years after creatine was available I read a very detailed breakdown of what it does inside the human body. It was a MayoClinic study and concluded Creatine is taxing on the kidneys.
Most late teen and young adults could use it in 5gram per day doses (not more) however in older adults especially over 40 yrs it was NOT recommended.
I’ll go by that thanks
Love Create Gummies!
I've been on Creatine for almost a year now. Started on 3g, been on 5g for 4 months. Really noticed a difference in how much muscle I could build in the first year. The gains were amazing for motivation to keep going - you can literally see and feel it working. I've never felt so strong and the pump is insane. (I'm also on high protein diet and lifting heavy 4 times a week). Couldn't recommend it enough.
Started gym in mid Jan. 3 months in to bench press. Little stalls, but essentially still going up 10 lb a week to two weeks. Taking creatine and took several weeks off to recover from eye surgery so cannot do heavy lifts and workout. Will be interesting with two weeks 2.5g/day creatine if I go farther up or am at the same point. Won't know till monday when I finally get back to the gym.
Add Tadalafil and your muscle will explode
@Thomas If someone have a high creatinine level can he still take creatine?
I love you Thomas, but please don’t sell gummies. It’s still the candy mindset. Just add powder to smoothie, coffee, etc, ITS NOT DIFFICULT. (Imo)
Great video thomas ....could you suggest ...if my mother can take craetine ...she is 66 and has arthritis ...will it help her stay energised ....or any precaution need to be taken....
Yes just keep the dose at around 2g
Hey Thom, I'm curious, if Creatine isn't bad for the liver and other digestive organs, what're your thoughts on Creatine Cycling? Is it better to have the reccomended 5~ish grams a day at a "maintenance" level rather than including loading and break phases?
🙏
Yes. No loading necessary
5 grams a day is pretty much the standard. No need to cycle off and on.
I accidently was taking 2tbsp instead of 2tsp in a loading phase for like 6 days before I noticed... I gained like 3lbs of water weight, but yeah... stupid amount of energy... my entire body has been sore since like day 1 because I've been working out so much harder. I guess I'll go back down to tsps now...
Man celltech back in the day 💪
11:42 I'm sometimes on KETO(1,5-2 months at a time, 2-3 times a year) then how does it work with ketones?
I have been taking creatine continuously for over thirty years. Because I have never stopped using it don’t know if it works or not.
How do Essential Amino Acids compare to Creatine at building strength and muscle?
Be careful if you have gout or high uric acid! I tried a few times (3g/day) and it definitely precipitated gout flares, b12 will also precipitate gout flares.
Allulose and creatine to lower carb/sugar impact and damage
I remember the first time I used Creatine aged 30-31 annd I gained 2 stone (28 lbs) of muscle in just 3-months and went from 15% to 7% bodyfat in the same timeframe. Incredible stuff.
I have to agree with you, I'm 54 back when I was 20 my size gains from creatine was incredible in about 8 weeks my weight went up a good 17 pounds and of course with a creatine pump everyone screams steroids! I am starting to believe that for some reason not everyone gets results from creatine and not sure why that is but my body is a sponge for creatine and you are the 3rd person that I heard that does extremely well from it! I also found that using Celtic Salt aids in my creatine results! I will always use creatine!
@@quantumfx2677 I wasn't aware of the Celtic salt method to improve results, I'll have to look that up. The type of creatine I used contained maltodextrine to increase the insulin spike which was supposed to maximise the effects. Maltodextrine is not a good substance to be consuming though by all accounts, due to it's off-the-scale glycemic index.
Damn. You must be a great responder !
@@gavinkalaher7314 It would be interesting if you get the same results from just creatine monohydrate. I really believe some just do better than others for some reason I just happened to be one as well, My training partner didn't get much out of it and it makes no sense to me, I have tried to look into why this is and would be interesting to hear about more people that do really well, I have known one other person that put on 23lbs in about 2 months and didn't think anything about it other than he put on about 6 more pounds than I did other than maybe he had more muscle that could absorb more creatine!
@@quantumfx2677 I think the gains were definitely easier for me, because although I'd never used creatine previously, I was a competitive natural BB in my late teens with a shredded on-stage weight of 210 lbs. I then gave up BB after I started full-time work and never hit the gym again until I was 30. Getting back gains is easier due to muscle memory, apparently. Later on aged about 35-36, I'd used Creapure creatine and noticed the gains weren't so rapid.
When I worked out religiously creatine was clock work gains. 10 pounds in 2 weeks (water weight). Added 10 pounds to my bench almost right away. Then everything from that point on was normal gains.
Yeah I agree with this guy about creatine. Except one thing, if your kidneys are already damaged, creatine does make it worse all the GP doctors told me the same thing. I think it's important for Thomas to mention this. I took creatine, and my blood test showed my creatinine was increased. Honest to God this is all true.
I had the same results and told the doctor that I took creatine. Re-tested after going off creatine for 10 days and kidney creatinine levels on test were back to normal range.
@@kenjohanson8831 Oh I see thanks for that insight. Also want to warn people against taking creatine before a blood test as this will thin the blood, well it did for me, and I fainted and almost died. It could be kidney issues that thinned my blood, too much supplements will do that.
Thomas how often should you take creatine? I work out 5 to 7 days a week. Should I be taking this every day or multiple times a day?
Every day 3 g
Thomas can you please tell me if creatinine affects your blood pressure, ie does it raise it . Thank you Wayne uk
Yes it can
This was brilliant and out of the many studies I've watched on CZcams, this has answered a lot of my questions.
It appears via the comments that a lot of people can have different affects using creatine, so here's mine.
I haven't got any stronger, I haven't gone any bigger, however, what has happened is that I have gone more toned (maybe though the dehydration process?) I do seem to have a little more energy, I wouldn't say it was in abundance, however, it is there. These are the benefits I have incurred and the non benefits I was told would happen through taking Creatine..
Supplementing seems to do something even if you eat enough in your diet like from red meat
Yeah...nice add. Will stick to mine
Nice add to what?
it assists water retention on muscles for fuller muscular volume
Personally noticed ability to squeeze out 1-2 extra reps when I’m on.
Great for regular gym goers that go to gym multiple times a week and want to maximize their workout sessions, it’s like a straight up extra 10% boost in strength/endurance with no side effects.
Don’t know anything else that’s as safe and gives a significant and immediate benefit as this.
So you take it right before you go to the gym?
"when I'm on"😂😂😂 it's not a cycle FFS.
@@jcbanbury Yes, but, did you know? You don't just take creatine and it magically works that same day.
You actually have to consistently consume it over a period of time to build up enough in your system in order to reap the benefits. This could take few days to a few weeks before you actually see benefits - hence being "on".
@@frankwhite555 No, I just take it whenever as long as I had it that day.
It's not as important "when" so much as that you are consuming it consistently. It takes time to build up creatine concentration in the body before it actually makes any noticeable difference.
Some labels recommend after workout. But, quite honestly, I don't think the timing of a day's worth of servings would make that appreciable a difference ¯\_(ツ)_/¯
Maybe it gives you that assurance to push a bit harder.
Seems like Thomas is explaining creatine like the Cold Cranking Amps on a battery. It’s the initial PUSH … ? Maybe …
What's the best creative monohydrate on the market ?
This is it.
I don't know if it's the increase of ATP but I feel stronger when I use it.
Your closing statement about creatine monohydrate not raising Creatinine levels may not be correct. I had started taking creatinine about a year ago. My serum creatinine level was 104 mg/dL. I started taking the supplement and my level shot up tp 1.36. My physician was concerned about my kidneys when she saw the level. So I stopped taking the creatine for 6 weeks and my level dropped to 1.26 , which is healthy levels. I had read research that indicated that it could influence creatinine levels and Peter Attia has also indicated it could based on his podcast.
But I will also tell you that when I quit taking creatine my strength decreased significantly. I went from 280lb bench press max to 265 lbs. And my deadlift suffered as well.
I’m 66 years old and 161 pounds so I need all the help I can get to keep lifting at my younger levels.
Great podcast on the subject.
Whats yhe best brand of creatine?
I am a Carnivore, would there be any benifits of supplementing if I can get 3.4 grams per tin of sardines, not to mention the rest of the meat consumed in a day...just a question.
Just ordered mine! Thank you! 🙌🏼🙂
hi jess......how was your results ??
So glad you talked about non-responders. I've been lifting weights for almost 20 years and doing various kinds of cardio and never felt any kind of benefit what so ever from creatine. I thought it was all a sham...I guess I'm just a non-responder!
I don't notice anything either but the changes could be subtle however the science is so strong on creatine, so many potential benefits and no downsides except for the small cost
Same with me though I’ll continue to use it. In two months I will stop using it to see if I notice it’s absence.
He's fucking with us at this point😂
5:32 so Thomas please answer this question when I see these online calculators for creatine creatine calculators it’s telling me at 210 pounds is which I weigh I should be taking 8 to 10 g a day so my question is should we not base our dosage on our weight? No matter what our weight is or should we do no more than 7 to 10 a day?
No just take 3g a day
Been having creatine for years. Great for energy and focus.
No hair loss?
If your already exhibiting signs of male pattern baldness it may exacerbate the process. I’ve noticed since I recently started using creatine, my hair began to thin a bit but it seems to be slowing down. Don’t know if it’s just shedding and will return or not.
Does creatine raise blood sugar level?
So I was at max 72 push-ups in a set just 4 days ago when I started taking creatine dosing only 5 grams once a day. Only 4 days in, and I just cranked out a set of 89. I thought it was gonna be at least 10 days before I would notice any difference, because of the saturation faze that I've heard about, but my God.
The thing that worries me is hair loss. I'm 38 and my hair is thinned out already and I'm not trying to speed up that process. I'm at a crossroad...