How Much Creatine Should You Take (And Why?!)
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How Much Creatine Should You Take (And Why?!) Thomas DeLauer
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Questions that will be answered within this video:
- What is creatine?
- What does creatine do?
- What are the benefits of supplementing with creatine?
- How can creatine help workout performance and muscle growth?
- How much creatine should you take?
References
www.ncbi.nlm.nih.gov/pmc/arti... %20of%20the,leading%20to%20greater%20training%20adaptations.
www.ncbi.nlm.nih.gov/pmc/arti...
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pubmed.ncbi.nlm.nih.gov/26874...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
link.springer.com/chapter/10....
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/9390981/
pubmed.ncbi.nlm.nih.gov/10449...
pubmed.ncbi.nlm.nih.gov/18708...
www.ncbi.nlm.nih.gov/pmc/arti...
www.unboundmedicine.com/medli...
Effect_of_oral_creatine_supplementation_on_human_muscle_GLUT4_protein_content_aft er_immobilization_
pubmed.ncbi.nlm.nih.gov/19956...
www.ncbi.nlm.nih.gov/pmc/arti...
jissn.biomedcentral.com/artic...
pubmed.ncbi.nlm.nih.gov/15320...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
FYI had an error that should have caught, it’s 0.03/kg - but also, since youtube is getting increasingly difficult, here is my email newsletter here: www.thomasdelauer.com/life-optimization-tactics/
Now I'm confused...not .3g but .03g. so for a 200 lb person, they would need 3000mg/day maintenance (750mg does x 4 capsules.) So basically doubling the manufacturers recommended serving of 750mg per 100 lbs. body weight. I'm not even going down the "loading phase" rabbit hole you recommended! yikes.
@@TheAdamzboyz Yes you are confused. It's Kg not Lb. 200 Lb = 91Kg @ 3% = 2.7 grams creatine per day
@@michaeldavis1291 ummm OK, but I'd like that he use weight as pounds (American pounds, not KG). You are right about the exact number of KG at 91Kg for 200lb person, but I was rounding because you cant cut capsules in half to be perfect on the 91Kg example. OK, so from .3 to .03 and your example of 3% that would equate to 2700mg is still 3.6 capsules of 750mg Creatine. I rounded up to make the number of capsules work...so, I'm not sure where you determined I was confused...sounds like I was dead on. I'd still like to know which Creatine (HCL or MONO?). And with a majority of his subscribers being from the US to use weight in pounds not Kg. And the amount to be taken for loading sounds absurd! I'd need to take 27 capsules per day for 5-6 days to load...162 capsules! Is that right?
@@TheAdamzboyz There are many powder creatines on the market that have 3grams - 5grams per scoop. For 2.7Grams (2700 MG) you would take less than a scoop per day. Loading you would take it 4x per day. Always go with Mono , nothing else. Mono is the real stuff.
@@michaeldavis1291 good to know! Thank you, this makes sense and helps!
The audio sounds like dubstep thru an underwater echo-chamber! Is it just me or does anyone else hear it?
Yeah, the audio quality is trash. I don't know how dare they upload a video with such a horrible audio quality.
@@AlexEMF the nerve
That's just you, weirdo😝😝😝
sounds like it got compressed to hell. Probably an upload error.
Sounds like mic failed to record, and he used the onboard camera audio :(
Thomas you go above and beyond with your research I love your content
Thomas. Good honest recap on Creatine. A bunch of data for everyone concerned. Now that's good will to all men. Thank you Thomas.
Great info and videos. Your explanation is on par 👍🏻👍🏻
I like all the different things that you are talking about right now
Merry Christmas to you and your family 🎄❄
Your the best source for keto foods, thank you!
Thanks for the help man
@Thomas DeLauer How long do you recommend staying on Creatine? Would you ever suggest stopping Creatine supplementation? Would you recommend increasing your water consumption while taking Creatine? Thanks for your video's you are a great resource !
Definitely increase your water intake. The only time unhealthy people have ever had problems is with dehydration and creatine.
Love your videos Thomas! I’m going to try creatine tomorrow! I’ve used many other sups, buts never creatine! I’m recovering from severe hypothyroid degeneration, and 6 years of low dose chemo for autoimmune (been off it for 7 months👏🏽). I have to take T3, as I can’t metabolise T4. - hence the severe hypothyroid coma stuff.. So I’m rebuilding myself. I have a funny feeling that creatine will help with the muscle wasting I had due to metabolic disruptions. 👊🏽 I won’t give up, I want to see what I can do with my body!! 💪🏽💪🏽💪🏽 I’ve found that being high protein, low carb, medium fat, has helped too.
I have hypothyroidism as well let me know how it goes for you
Great video as usual! But the audio is messed up on this one. Maybe make a new video with new audio layered in or correct it if possible.
One scoop of the Do Not Age product in a glass of water doesn't seem to dissolve very well. Most of it ends up at the bottom of the glass. I imagine in a cold shake, it barely dissolves at all. Happy to provide pics.
I would have loved you to mention how often to take breaks from creatine supplements and for how long.
I'm sure I have seen it in one of your videos, so will go and look for it now.
time to update and make it with a better audio...still, great stuff!
I think you messed up with the calc. Official Published intake is Loading phase 0.3 of Kg /body weight and Maintenance Phase 0.03 Kg/body weight. So your advice to beginners to take 0.3 Kg/body weight for maintenance is off. You meant 0.03 Kg/body weight. Have a word with your content writers
Does creating effect your eGFR (kidney Function) my eGFR last month was 53.6 - Shock !! One month only 2 to 3 liters of water a day my eGFR went up to 69.9 !! Why ?
Thank you sir.
When he says mitochondria is the powerhouse of the cell
I swear, every time I'm looking into a supplement all of the sudden you upload a video on it
I just thought about it and he uploaded a video, freaky...
its a glitch in the matrix brothers, just like insulin response to food 😂
100 mg of test cypionate a week is the proper dosage also. 🙂
since these videos do go in depth , could you Thomas , give us in a shorter summary your views on the benefits or non benefits of serum creatine (very expensive but claiming to be much better absorbed) versus classical creatine monohydrate (in powder)
*thanks a lot , keep up the good work*
Creatine mono hydrate tends to give you water retention in the abdominal area essentially making you look like you have a bigger belly, aside from retaining water in the muscles. But this tend to go away for most people in a few weeks give or take.. creatine HCL is slightly more pricey but it doesn’t make you look “fatter” and definitely fills out your muscles along with all of the benefits Creatine has overall.. I take the HCL kind and am very pleased with it over monohydrate.
@@InsendoChavero BIG THANKS
for this answer .noted in my brain
@@InsendoChaveroSo where exactly does the water gwt stored in the abdominal area for that long? Thank you
@@thedarkerarchery3553 it may appear as a beer belly, or bloating effect after eating a lot of food. If you are exceptionally lean, this might not be a problem, otherwise..Perhaps excessive consumption of alcohol and/or carbs with large amounts of Sodium may be an issue to a bigger “Bloat” appearance if you’re having to deal with this issue.
what happened to mic quality? it significantly went down!!
Just a bad recording
most likely the microphone audio file was corrupted and he had to use the cameras audio
I want to personally be his audio engineer....his content is too good to be fucked like this. I hope he reaches out... im willing take this responsibility for FREE. His knowledge is my payout
I was thinking the same.
Does Creatine helps filtering out annoying sound frequencies too?
Great video! I’m about to start taking creatine so this was very helpful. A question I had tho. Many people say when you start you will retain lots of water weight but if you’re on keto are you able to bypass that and still have that “lean dry” look while reaping the benefits of having fuller looking muscles?
Charlie Castillo it works for me🤷🏼♂️
Keto creatine?
Recommendations on clean creatine products? Does it make a difference if it's organic or not?
Be aware, “zero point three “ some people would read it as 0,3 when in reality it’s 0,03 so are in 3-5 grams range not in the 20-30 grams daily consumption
Hello Thomas. Just so you know, not everyone who enjoys your channel are athletic. I'm 57 and moderately fit, and am trying to figure out how to maintain my health and a functional brain. I appreciate you including the creatine dosage for people like me but I would be interested in knowing more about its effects on people in my fitness and age category. Thanks so much!
K, I really love how smart he is about stuff, but does he have any videos where he just gives a straight answer to things? As soon as he starts with the detailed information I can't help but just tune out no matter how hard I try to listen.
Dave Wilson ??? All his videos give straight answers immediately unless they have a product placement in the start.
That's why ya have to wait till the end. He gives straight answers to every group of different people. A general one size fits all answer doesn't fit everyone and that's why it's soo good. He's already gave me the info to switch intake if I plan on moving my workout motivation. That's what I love about it! I do understand what your saying.....most time I just have to wait till the end to get the answer I want.
@@Roshea Nah, most of the videos I've watched are like at the 1 minute mark here. "I do have to let you know about the biochemistry of this"...And then my brain starts shutting down and by the 2 minute mark I'm totally tuned out and not even hearing him talk anymore. I struggle intensely with being able to focus and follow along. I wish I could find a nice video or bit of info that would tell me how to specifically focus on getting my brain working so I could follow these better. I don't think I'll ever be that lucky.
Quick answer, 5g per day, or 1 tsp.....doesn't really matter when and mixed with just about anything. There.
THANKS!
What about heavy resistance training explosive soccer, basketball, and tennis athlete?
Day 1 using creatine as a nootropic. Talk about mental clarity!!!! My initial dose was 2Grams. The effects lasted all day. But let’s see how this goes in a couple of weeks. My body tends to adjust to these nootropics after awhile. Since I fast a lot and started doing more long distance jogs and lifting weights more. It was clear my creatine/ATP levels took a hit.
How did you get on?
Any update?
@@annemateart1663 update: I changed my whole protocol. My new protocol is providing more nootropic long lasting effects.
The main supplement: Sulforaphane
I take one per day. Without question this is transforming my brain. It took 3 weeks but it’s working. Brand is called Avmacol.
The rest of my stack:
1. 4-5 grams of potassium: Do your research on how important potassium plays for nerve function, neurotransmitters etc. I figured if our ancestors consumed 15Grams then I can step up my intake too.
2. Magnesium. 1-2grams. Again do your research but Magnesium also plays a role with neurotransmitters and other processes in the body.
3. Vitamin D: 10,000-12,000 IU 2 supplements along with 2-3 tablespoons of cod liver oil.
4. Vitamin K2: 300-400 mcg
Other measures:
I drink a lot more water than usual, reduced my salt intake, water only fasts regularly, proper diet, all so that I can ensure that I have clear kidney function to avoid any issues with consuming high potassium.
Also in the process of meeting with a doctor to test my potassium levels, vitamin d levels again so I can document what my exact levels are. Proper kidney function imo was equally important so that I can ensure that I’m absorbing these minerals/vitamins safely.
Now!!!!!! For the moment we all been waiting for.
After 3-4 weeks in something weird happened. One morning i woke up and I came down with a severe fever that lasted 24hrs. I couldn’t sleep that night. Didn’t take anything for it the whole night because of the kidney topic above so I was miserable for 24hrs. Woke up with the worst headache of my life that lasted for another 1-2 days. Again didn’t take anything for (2) days because of the kidney topic above so I was miserable. It’s December here in Philadelphia and I figured it’s that time of year so the fever was not caused by my protocol but due to flu season etc.
But here’s what’s transpired since then. After that i went back on my protocol.
What if I told you something miraculous is happening. I’m practically in tears while im writing this because after recovering from the fever I haven’t procrastinated like I usually do. It’s something I’ve dealt with my whole life. I’m getting so many things done and it’s scary. Because I’ve struggled with this my whole life. It’s like a procrastination fog has been lifted.
I have practically thrown out every other supplement in my stack except for the ones above to make sure this is all i take.
To make sure I don’t experience any other vitamin deficiencies i ordered Moringa supplements to maintain those levels. But I’m not taking any multivitamins because they include so many additional things and i wanted to see if the simple protocol above did anything.
I can’t even express or articulate how many supplements I’ve taken over the years but nothing has made me feel the way I feel now mentally. What I feel is not a placebo effect. Something in my brain is changing.
Thanks so much, I've been suffering years with what you describe as a procrastination fog, so much so I've told my wife that Im unable to make anymore important decisions for fear of making the wrong one. I'll experiment with your protocol in the hope of developing some mental clarity.
@@bazbbeeb7226
I have a new protocol.
Fish oil (4grams) once a day
Sulforaphane (standard dosage) once a day
Probiotics - resets the gut bacteria which allows the body to digest vitamins better.
Fasting - water only fasts regularly. Forcing the body to run off your fat stores regularly versus running off food consumption also resets the brain. I fast every week between 48-72hrs.
Exercise: Jogging and weight lifting helps the brain.
Limit toxins: Alcohol and weed provide short term effects but long term impair the brain so again the trick is to find protocols that don’t require toxic chemicals to help you feel better.
It’s okay to have fun but the brain is very sensitive so you have to monitor how you treat it long term.
All of these things collectively provide insane nootropic effects that blow away any supplement that I’ve ever tried before. The trick is to give this routine 3-4months to restore your blood and brain chemistry. But over time you will notice mental changes.
Oh and spiritually I fast from humans regularly and focus on spirituality. This provides me the time and energy to keep seeking consciousness which unlocks all the solutions that I may be interested in.
6’-2” & 212 lbs. I take I scoop per day which is 6 grams.
What would be a good brand of Creatine? I’m an endurance athlete that began heavy lifting a few months ago.
Muscle tech......dymatize.......optimum nutrition.......universal nutrition.....creapure.com......
Thorne👍👍
It’s all the same
I'm 63yr old female and in your opinion what is the best creatin Thomas DeLauer? 😀❤
Creapure Creatine Monohydrate. Myprotein.com sells a good one and affordable.
I thought the “loading phase” was debunked? After a month of creatine usage, those who load vs those who don’t will attain equal muscle saturation.
I have to agree with you, I find if I do a loading phase that I get some gastrointestinal issues or as if I just take a small scoop everyday my body gets acclimated to a quicker I'm able to tolerate it for a long time
Yes no need for a loading phase. After approximately three weeks your body has the same build up and that obviously puts less strain on your kidney by taking 5mg a day always compared to 20mg a day for a week.
@@ericgonser1544 I'm 68kg and I need to take 2.o46g of creatine per day so how many times do I need to take? Just one only time in post workout with protein 34g or Do I need to take 3 to 5 times per day? I'm trying to lose fat and gain muscles.
@@cheryl-so-cool.333 I would say once a day because it builds up in your body. They do say post workout is slightly better but just the same time of the day on non workout days.
I would take 5 grams a day everyday.
Workout days- post workout
Rest days- either morning or night just try to be consistent and it will work its magic (for most people at least, some are non responders for some reason)
What AND How much/How many supplements do you take Thomas?? Many people are getting Kidney and Liver problems from taking all of these supplements being pushed.
I saw on different channel that there are cross reference study with hair loss in men and supplementing creatin 😔 which turned me a bit of of it - Thomas what is your take on this
How many scoops of powder are you supposed to take? And the amount of water to mix
Thank you, you have a new subscriber 😂
I tried seeing through the comments but couldn’t find anything. So how long does one stay on Creatine as someone who is active and constantly at the gym?
Good video
Wondering if a prefered time to take? Difference between taking on a fast compared to excerise event?
If you do a fast for 24 hours or 48 hours fast can you still take creatine and protein powder for wight lifting.or does it break a fast
This is one bad audio day! Normally the production is top notch
The maintenance period should the intake be spread out on 3-4 doses a day to get the best benefit, or does it not matter? Can I just take the whole 3-5 in the morning?
Rough audio, but good video
You didn’t say in the video what happens if you take too much. I’ve been taking 25g a day for 2 months
Hello Thomas... I want to ask a question that hasn't been answered. Can I take creatine once every three days ?? Untill my can is empty that is. Is it effective that way ? For example someone that uses it every day might finish the 300 grams in 40 days. If I take it once every three days it will last up to 120 days. Does it give you results that way ??? Thank you
It will give you results, sure.
Thomas, Should you take creatine as part of your pre-workout or post workout or split your daily dose between the two? Thanks!
before or after workout does not matter. It's not a per dose effect. It's the cumulative effect of taking it for days and weeks on end so that the levels in your body are raised.
taking creatine is essentially lie consuming salt, potassium and chloride. It doesn't matter *when* you take it you just want to maintain your stores. However it does matter *how* you take it. Studies show that with a 3 gram serving of Creatine Monohydrate you want to also consume 30-50 grams of carbs (fruit) and 40-50 grams of protein (unflavored powder) for optimal synthesis. So clearly the easiest way to achieve this is a post workout Whey/Hemp Isolate shake shake (I don't recommend Pea protein)
@@joebenson528 You can only absorb about 30 grams of protein in one sitting, so wouldn't it be a waste by putting 40-50 grams in a shake?
@@august272 you can absorb up to 50 max
@@tynchytemper9618 Numerous sources state that you can only absord 25-35 grams of protein PER MEAL.
Thomas, which creatine brand do you trust/buy from?
Hey there, just wondering, have you received any information about what brands of creatine are worth paying for?
Nutrabio is the brand get creatine monohydrate it's the best micronized creatine hand down it's GMP inspected and FDA approved it's vegetarian gluten-free non-GMO lactose free very high quality pure creatine
Should we take creative pre or post work out , can it be taken with a protein Shake , also I just started a keto diet is isopure a Good clean brand of protein ? Really appreciate you’re opnion. Thank you so much for amazing content always🙂
u can take protein with creatine that’s what i do
Its personal choice wether take it before or after
@@berserker5551 Yes I take after bc we must drink los of water with it and I don't like to drink before workout.
Anytime
What is the right brand
bro! again! !!Let me be your audio engineer! FREE 99 haha
He definitely needs audio improvements!
I work out 3 to 4 hours a day everyday is it ok to get 5g per day everyday and to get the peak on a month
75kg male x 0,3 = 22,5g creatine daily? isnt it 0,03 instead?
Yes it’s 0.03👍💪
I have some old creatine in my basement from 1997. I wonder if it is still good...
I bought a bunch back then to see if I could get any benefits, as in recovery time, rep gains or muscle gain. Sadly, I could not see any benefit and abandoned taking it. I probably was part of the 30% not responsive to creatine. Or I was getting some different benefit from my expected benefits.
Go for it!!!
Takes weeks to get enough built up to see the benefit.
Some people load 20 grams a day for a week then back off to 5 grams a day for months
Would it help in more cardio orientated exercises, like running?
He mentions that creating works for endurance, so yes.
One man, who was athlete and football player for 40 years, told me to take ONLY on days when working out, with dextrose. :D Why is everyone saying we need the loading phase? It's just insane. Does it apply only for daily workings out?
Yea i know is confusing...I'm also 40 and I'm starting to take it soon. I'm not gonna do any loading. I'm just gonna take it every day by 5 grams only. Before I work out
It works best if you take 2 g pre-workout and 2 g post workout of the creatine
You probably already got an answer, but the loading phase isnt necessary, as long as you take creatine for a couple of weeks the benefits will even out for those who do or dont have a loading phase. Just be sure to take creatine each day, but on days you work out take it before or after ur workout
Thomas!! I'm doing IF, 23-1, plus keto! When I take 2grams of creatine, I feel so bloated and I have no energy! Why is that?
Try Creatine HCL not MONOHYDRATE
No don’t mono hydrate is the best
@@jamesokeefe6358 monohydrate is the best creatine
Is it ok to use if I am prone to gout flare ups 1-2 times per year?
I doubt I’ll get a response from anyone but I have a question. 4 times a day on an empty stomach? How do you do that properly? Now I’m really good at not snacking but… how many hours after eating before I can take some?
NOO you can take it whenever you want, the most important is to drink lots of water with it
What can you take and mix with it to boost more, regarding unhealthy people like T2 diabetics, obese / sedentary, wasting muscle etc even earlu signs of parkinsons / alzheimers etc.
Wait... I'm new to creatine but I weight/ strength train 3 days a week .. do we load for 5 to 7 days or no loading phase?
@thomasdelauer is it better to take pre or post workout?
it doesn't matter. whenever you want even eating. It's important to drink lots of water with it.
2:29 the powerhouse of the cell
Thomas I think u meant 0.03 not 0.3 per body (kg) weight
What is the dose for gut health?
Your nice mic break? Why does the audio sound so thin?
Can you load up in water then drink through the day?
Does creatine get absorbed and work if we eat no carbs?
Creatine phosphate is already in the muscle , the supplement will help that molecule regardless if you eat carbs or not
I assume you mean 0.03g per kilo as maintenance not .3, which would put people on 15 to 30g per day
Im 200 pounds and only work out to stay tone up. not body build. how much should I take? Keeping in mind that Im just starting on creatine.
10g for 3 month ,, there is lots of study on that.... over that its unneccessary , undert that its great but maximal effect is at 10g
I dry scoop it because it doesn't mix well in my shaker cup
I think you mean 0.03 gm per k, instead of 0.3
He’s trying to sell more product! Lol
For how long should we take creatine? 3 months on and one month off? Never cycle and take it forever?
dont cycle, just take continously
What does this do for weight loss? Any estrogen?
Does loading still apply with HCL version? I believe it's measured in mg.
What about creatine on a diet?
What type of creatine do you recommend? Brand wise
Myprotein.com
@@jggg31 thank you
He did a video on that and mentioned 2 types, one is monohydrate but i forgot about the other one
@@WWEiso thank you so much
mmm so if you weight 100kg is 0,3 x 100? 30 gr x day? i was taking 10 grms per day 3 times x week the days i train heavy, and 5 grams the 4 days i rest, 158kg bodyweight. 14 years lifting. is that math okey or should i rump up(i add around 10-15kg to my max lift this current year starting creatine in july)
80 kg x 0,3g = 24g creatine every day? Seems a lot. Could you confirm this Thomas?
He corrected it in the first comment
0.03
Just take 5g daily... no headache of calculation
0.03
I loaded up on creatine 20gs a day and I had diarrhea soooooooooo my stool still mushy and that was two years ago,but then again I wasn't working out now im doing 5gs a day and working out and I'm ok so far
2 caps a day is enoughe recommend serving on box
I believe Thomas meant 0.03 grams of Creatine per kg of body weight...otherwise your average male would be looking at 20 g creatine +/- per day
Im also wondering whether this was a mistake.
@@michalsadlon9472 maybe he meant the formula to be for loading...
He actually said if you are beginner don't do a loading phase. Then went on to say take 0.3 grams per kg. So I'm 100kg, so according to his calculations I should be consuming 100*0.3 = 30g. Yeah don't think so. I think he means 0.03 g as Randy said.
I caught myself eyeing the creatinine at the store
Can i take 10g a day twice a day for loading phase? Vs 4 (5g)
Does Creatine brake a fast?
long story short 10-20g loading faze for 4-5 days a then after 3-5g or your weight in kg times by 0.3
is this actually true?
Weight in kg x .03 is the correction. Read first comment.
I'm 60 years old and trying to get some strength back and I walk 5 miles a day and do some resistant workout daily. Would this process work for me and if so how much would I take
I'm 63 years old, 240 pounds and consume about 5 grams a day of creatine.
I’m 82 and take 25g a day
I'm 102 and I take 15 grms of creatine with my viagra shake
i’m 204 and i take 50 grams a day
there is no information regarding woman of older age who wishes to weight training and creatine... any information for women post menopause. ? thank you.
can you also buy a new mic on chomps?
Creatine in my snake juice for my workouts on a prolonged fast is a game changer.
C DM Creatine in Snake juice?
@@jonathanhadley2555 Yes.
What brand is that green shirt ?
i just took my creatine and you post this .. Cosmic energy bruh lol
Grams shmams! Tsps please.
ceer001 that's weight vs volume 😉
Late to the party but a question I have is what if you eat a diet high in red meat? Any adjustments there?
It doesn't change. I'm carnivore diet only ruminants and I take it. CrossFit is so hard and need some help.
Are you sure its 0,3g and not 0,03g (30mg) per Kg of bodyweight for beginners? 27g every day maintenance for a 90kg beginner seems high.
That's hella high bro 5g and ur good
@@healthyhim i know. he miscalculated from mg to g. he should errata it.
@@healthyhim what creatine brands do you trust for effectiveness?
@@earlcoles5215 honestly w creatine i just get whats on sale... protein is where its at
@@healthyhim you are absolutely right, someone told me yesterday that the dymatize hydro 100 is the best today in the market today...but which 3 do you feel is the best?