What Happens if You Load Creatine for 7 Days
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- čas přidán 2. 06. 2024
- Learn exactly what happens inside your body when you load creatine for 7 days. Taking 20 to 25 grams of creatine monohydrate per day can have many benefits, but also comes with it's side effects. Find out how to load creatine, and how it effects your body both inside and out.
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Loading creatine for just 7 days can rapidly increase muscle growth, strength, and athletic performance amongst many other changes within your body. All of these benefits can be achieved by way of a natural supplement that has been proven to be very safe and effective after decades of research. All of our muscles already naturally contain creatine since our bodies naturally produce about 1 gram of creatine per day and it's present in many high-protein foods such as meat, chicken, and fish. With that said supplementation is typically needed to maximize creatine stores within the muscles. But even with supplementation it generally takes a lot longer than just 7 days, unless you do what's known as a loading phase. So in this video, we're going to take a journey inside the body to discover exactly what'll happen step by step as you saturate your muscles with creatine all within just one week.
First understand the way that creatine fuels our muscles and provides bursts of energy for high-intensity activities like sprinting, lifting weights, or boxing, is largely tied to a molecule known as ATP, which is short for adenosine triphosphate. Atp provides energy to our cells, but it's quickly depleted during strenuous activity. So that's where creatine comes into play. Your body stores phosphocreatine within your muscle cells, as a reserve energy source. When you go through intense physical work like bench pressing or hitting a heavy bag for example your muscle cells use up one of the three phosphocreatine molecules found within adenosine TRI phosphate to generate energy, turning it into Adenosine Diphosphate or ADP. It's at this point that the phosphocreatine that's stored in your muscle cells can quickly be used to turn adp back into the usable form atp. (1) This fast ATP regeneration allows your muscles to continue working at peak efficiency even after the initial ATP stores get exhausted.
So essentially the creatine stored within your muscles is like having a supply of energy in reserve that activates when you need it most, delaying fatigue and exhaustion while providing energy for explosive movements. The best part is that by consuming the right dosage of creatine, you can maximize your muscles' creatine stores within just seven days so that you're prepared for peak performance and loading for this short length of time can also lead to visible improvements in muscle size and body composition. Usually, it's recommended to take 20 to 25 grams of creatine per day for those first 7 days. There are also more exact recommendations that are based on your body weight. To calculate those exact recommendations out you can multiply your weight in kilograms by 0.3 or you can simply stick to the 20 to 25 grams per day guideline. This may sound like a lot, but during this initial period, your muscle cells will act like sponges absorbing and storing the majority of all that extra creatine (2). So think of your muscle cells like empty containers that fill up when you add additional creatine.. This creatine increases your muscles' energy reservoir so they're better prepared to provide quick bursts of energy. The amount of creatine in your muscle cells will gradually rise as the loading days go on. By the end of the seven-day loading phase, your muscles should be completely saturated with creatine, increasing strength, power, and endurance in a relatively short amount of time.
During those 7 days creatine will also gradually draw water into your muscle cells, resulting in increased cellular hydration. This happens automatically because your body will try to maintain your cells' delicate equilibrium. Your muscles store creatine and water together. To keep that balance, your cells will naturally retain more water as you increase your creatine intake. This can lead to an increase in muscle volume, which can contribute to an improvement in muscle appearance. In other words as creatine draws water into your muscles they'll look bigger. This is often referred to as a "pumped" or fuller look. With that said it's important to realize that this effect is primarily due to increased water retention rather than actual muscle growth within just 7 short days. But as long as you keep your creatine stores maximized, which I'll go over how to do in second, that increased cellular hydration can actually assist with muscle growth over time by placing pressure against muscle cell membranes and cytoskeleton which gets perceived as a threat to your muscle cells integrity, triggering...
love how this channel sites every claim and points to studies. another great video
Love how they have been called out for stating bs on multiple occasions yet numpties like you still continue to worship them like they are the bible.
Hands down the best creatine clip I have ever watched! TY
41 yrs old here. Did not load but regularly took normal dosage for about 1 years now. Huge improvement, and I didn't experience any side effects apart increased water hold.
Non gym person can consume it?
Yes, there is a paper regarding the cognitive benefits.
so you took 5g a day for 365days ? Or have you got a break?
@@7urkm3n no breaks, still on creatine. (15 months) No adverse effects. No hair loss, though I am taking 1 mg/day of finasteride also. Working out 5 days/week (2 powerlift trainings/3 hypertropy push-pull-legs).
@7urkm3n it remains in the body for a month or so at stable levels, longer in the brain. people do loading to speed up the intake . if you take a smaller amount it essentially loads slower since less is being consumed. larger amounts can be harder on the digestive system so some people will say go slowly . basically once you're body is loaded it will slowly deplete so they will take smaller amounts to top it off
i train for 11 years without creatine .. now im using it for 3 weeks and i look defentliy more filled my shape looks bigger its a nice suolement !
Hair loss is BS
Creatine makes my hair shed terribly
Didn't watch one punch man ?
@@chrischristophers618 Did you start taking creatine when you started to work out? I didn't take creatine, just started working out and my hair is falling like crazy. It's because testosterone level is rising so DHT is rising wich affects hair loss for those with genetic predisposition.
@@chrischristophers618damn I been using it and I’ve been great
It could happen, but it's rare. Thankfully, I don't have such genetic issues.
I’m taking 20g a day for five days, I have a full head of hair and this is my 3rd time taking creatine, i immediately see the effects happening as I have way more energy and explosiveness in the gym, I don’t get as tired and overall feeling a better experience in the gym, if you feel nauseous after taking a loading phase maybe separate the intake by taking 5g 4 times a day. Instead of taking 10g twice a day. Nonetheless it’s nothing but positives from intaking creatine
I loaded the first week with just 10g and even then just felt fuller. Would go throughout the day drinking a lot of water since i would find myself more thirsty somehow and i didnt over eat which was good. I felt my reps in the gym get easier to do and my endurance feeling better. Maybe a placebo effect idk but overall it was a good experience l. Now i take 5g a day and i dont feel as bloated or full as i did but can definitely feel a increase in focus and my gym quality being better. It’s been a good journey for me overall
I to do 10g but for 3 weeks. then 5g (no need to have expensive pee) I fast every second day consuming over 30g of protein to break my fast (I like knowing m-tor is kicking in then too) I have seen ridiculous health benefits. I was 135kg+ Dec2020 today Aug 2023 I am 95.5Kg and still aiming for my 86Kg goal weight. I just want my health back. I lost it at 30 during a work place accident. I am 45 next year. I would love to hit my goal before then but even if I am fitter and 94kg then it's much better than where I was, health wise, in 2020
Definitely not placebo. I have been taking my 5 grams for a few weeks now and I’m drinking more water than usual. Guess it isn’t just me
Amazing video, very helpful! Thanks!
Great video really helped thank you 🙏
Never loaded it ever, I just take the same amount consistently daily.
Thanks for that, u probably just saved me some bald spots 👍🏽
Same. Loading gives me the shits
That's the best way to do it.
I tried to load and by the 3rd day I was so nauseous. So I just do the maintenance dose.
Loading creatine boost dht which causes beard growth?
I tried this myself. I tested an increased weight for bench press before creatine. I got 3 reps to failure. After creatine load and some sets with lower weight over the time I was loading that same weight with the 3 reps I could do 10-12 before failure for 4 sets. Huge improvement.
What was the weight on the bar?
@@ApuricaLwhy does that matter? 🤦♂️
@@h2woah127just answer the question
@@h2woah127 this is why the world is in its current state people like you. These dumb questions ☕️☕️☕️😉
No shot
That was so useful for me tq u so much.. 💗💗
I love this guys videos
I started creatine 6 months ago with a loading phase in my mid-40s. I have not experienced any hair loss. If anything, for me it’s slightly thickened up since it slightly receded in my 20s, but that’s probably more to do with my overall health as I’ve gotten much more serious during the past few years about a healthy diet. If it’s causing others hair loss, it’s either coincidence or a genetic disposition.
You’re correct, some people are genetically predisposed to mpb so creatinine will make their condition worse. It won’t have any effect if you don’t have male pattern baldness.
Have you been taking creatine for six months straight or do you take it in cycles?
@@samroma837 Straight. It’s cheap enough and has cognitive benefits, so I don’t see any reason to cycle.
@@jamesn7156
Thanks for the tip buddy! 👍
It's 100% based on genetic disposition. There is no evidence that creatine causes hair loss. Same with anabolics such as testosterone. Test has no direct link to hair loss. It can possible increase the amount of DHT, which is a possible cause for hair loss. But that is literally if your body is sensitive to DHT. And only genetics factor into that.
Wo this is a very amazing and awesome video bro telling about this topic and about what happen if we take creatine for 7 days and keep it up and keep up the wonderful work as always and take care
Keep smiling always
I think it’s more of a genetics thing than creatine just causes hair loss. Like it just can trigger it if you’re already predisposed to it. In that case, you might want to avoid more than just creatine.
A creatine loading phase always appeared unnescessary to me so I just waited and did the ''normal version''.
Haven't impacted my hair yet but I take care of it so don't take this as face value but I can approve the positive effects of creatine (as a person taking it without a loading phase)
It doesn’t affect hair at all
creatine has nothing to do with hairloss
@@user-zz6tb7vy9wit does but only if you take around 25g daily, if raised DHT levels which contributes to hair loss but not if your taking the recommended amount. There was a study with 10 men who took 25g daily and they experienced balding but that's because they were overloading it
Not everyone will see hair loss when ingesting creatine. It seems to be genetics-impacted or an issue with the studies’ parameters. I wouldn’t worry too much about it. The benefits of creatine are known to be overall good, and even the negative ones due to doing a loading phase can be reduced.
Someone is more likely to lose hair due to hereditary factors.
Excellent videos ❤❤
Great channel it all ways gives out the best information 💪
Can you post a video on isometrics/mma type training?
I use Creatine HCL before training its great
I knew I loved this guy! He said “wooder”!!! He’s from the tri-state!! 💪🏾
How would creatine and trt affect dht when used together ?
Im 62 it works for me!
i ve delt for years w/ burnout and was basically unable to recharge my batteries... when i got up in the morning it felt my charger was damaged and i didnt rest over the night at all... after doing some research i stumbled across creatine. been using it for 2 weeks now and the difference is night and days...im starting to feel rested in the morning and have increased mental clarity.
i consume 3 grams per day with protein shake.
Bro do make Vedios on muscle imbalance even though no difference in strength in both sides nd how to overcome and how long it might take to overcome it
Indian
"DO NOT REDEEEEM MY BASTARD!"
Thanks for the information I was thinking about taking creatine but I love my hair a lot and plus I already look big and strong without it. I just researching because I recently just bought protein and pre workout
Body looking pumped , start with powder , don’t sound satisfying, but il Continue listening to this lad,
Hey, so in my personal experience, it was like this.
I took creatine when I was young, like 18 yo and felt not much difference, so I stopped using it. Fast forward, I took creatine again 1 year ago when I was 29, got a lot fuller and stronger, maybe because I also had more muscles and then at 18. But I noticed after 4 months of usage that I lost a significant amount of hair, like almost half on top of my head. I stopped creatine and did micro needling plus minoxidil spray and I pretty much got all my hair back after around 3-5 months. My father is quite bald on top of his head but I never had hair loss even till 29, but with creatine I had it, so yeah for some people this small DHT increase can trigger significant hair loss. Maybe it's avoidable doing micro needling and Minoxidil to prevent it from falling out for people like me while doing creatine. I will test this next now that I have my hair back.
So my conclusion is that if you have balding parents, you can expect the same to happen to you when you use creatine.
Hope my comment helps some of you.
Thank you sir 🙏
My father has full of hair in head . but im facing hair fall at 19 . after using creatine 😢
@user-dk3sd8pz8f Uff sad to hear this. I would definitely stop using creatine in your case, like I did and try to get your hair back first. Then maybe try it again, but this time, while doing prevention work like I do with micro needling and Minoxidil spray. If you don't want to do that prevention work and get a permanent solution, then there is only hair transplant, because the DHT increase doesn't affect the transplanted hair, so it will not fall out anymore, but yeah it's costly...
Ask yourself which is more important to you, muscle aesthetics or a full head of hair?
After a successful hair transplant, taking minoxidil and finestride, I quit taking creatine as most studies suggest the same as this video.
I found that taking Creatine did help me lift heavier and build mass.
Which derma roller do you use? Please
Yeah first comment ! Love your content max !
I used creatine for almost 2 months and slowly my hair started falling and I observed a lot of follicles just falling on their own Then I stopped creatine for 2 months, and now my hair is back to its condition and I'm using natural coconut oil for hair strengthening and my suggestion is home made protein from foods which comes naturally and meat from different sources with proper plan of balanced sleep and workout is fair enough to build strength, I'm a mixed martial artist and athlete
Bhai aapke sare baal wapis aagye ? Mere ab fall hore hair bahoot or ab drrr lagra please btao yr sahi hoga ya ni mene creatine chor diya
@@veenikkefacts stop using now and start using good hair oil natural for regaina and regrowth
Just because your hair falls doesn't mean everyone will suffer from that.
You have weak immune system, creatine Is natural supplement.
My Hair Also Falling After Using Creatine After Post Workout With Whey Protein.. Now I Stopped Using Creatine.. Now Better... And I want to Use Creatine In Pre Workout
Did you start taking creatine when you started to work out? I didn't take creatine, just started working out and my hair is falling like crazy. It's because testosterone level is rising so DHT is rising wich affects hair loss for those with genetic predisposition.
What’s the main aim of creatine
Is there any allergy to creatine
Great as always
Greetings from Iran, Tehran
I'd like to visit Iran this year (my country no longer needs visa) Is Tehran safe for tourists? I saw some vlogs, it seems safer than any other European capital to be honest...
IM FROM THERE!!!
W Farsi fr fr f
I have been using creatine for more than 6 years and it has had no bad effects at all. Even more profitable
I did loading faze & I felt great & never stopped taking it, it’s been 3 months so far
no significant hair loss or anythin?
Should a person trying to lose a huge amount of weight take creatine or should I wait until I lose weight first and then start taking creatine ?
Hi there Max. I have a question if you don't mind. I usually mix only creatine and casein as post workout shake and those are the only supplements I take as of right now. But after watching some of your videos I decided to start taking magnesium citrate and fish oil but I can find them in powder form. Is it ok to pour the content of the capsules in my post workout shake along with creatine and casein? Does it have the same effect? I can't take the capsules normally with water for personal reasons but i still wish to add them as supplements. Thanks for your amazing work.
I'm not Max, but I'd say do it. All of the supplement is INSIDE the capsule and it's all going to the same place once consumed.
Try cod liver oil it also contains vitamin A and D you can just pour it into your shake at the correct dosage obviously so no need to mess about with capsules.
@@Stu81 Oh please don't mix cod liver oil into a drink, it will make the entire beverage taste fishy: put it on a teaspoon or dessertspoon instead. (Pour a little hot water over the spoon first to heat it a bit) Get it down ye as fast as possible, then sip or chew something sharp, strong and delicious, e.g. a slice of fresh ginger or a lemon wedge, peel and all.
@@irenemax3574 nope it doesn't 5 millilitres of cod liver oil into a 500ml protein shake (cookies and cream at the moment mix in milk) is almost unnoticeable, taking it directly from a spoon is a much more unpleasant experience in my opinion, I also find that when taken in a diluted manner (in a protine shake) I don't get the fishy repeats (burps)
for those of us who competed in the presidential fitness campaign as kids and did well, were prob still hammering away to this day! If this applies to you congratulations on being a BEAST! great video, i mix testofen and creatine as supp, for weekly workouts. I enjoy its benefits for brain power, it beats taking focus factor!
what if I accidently bought creatine hcl instead of monohydrate?
What type of a creatine is best for getting leaner HCL creatine or monohydrate creatine ?
They all do the same thing. The only difference is that Monohydrate is the more cost effective option.
i will prefer the 5 gram a day because i don't want to be completely bald. i don't need to be shredded i just want a strong flat belly and lose my love handles thank you for the inside information because i havent started yet with creatine i also started to train and im boxing outside alone using only magnesium tables and i must say im very pleased with the results the only problem that i do have with magnesium is sweating to much i also read that creatine is indeed good for the mind to focus more because it gives you indeed more energy the problems that i have with creatine is that i don't want to be bald and i don't want my body become more weaker that it reduces muscles if i ever decide to stop using it. i have a up coming wedding going on and i want to loose a lot of weight and build up muscles. and i don't need to be shredded i want my body to become more firm and strong and above all healthy.
Do you guys still offer your 6 week muscle building challenge?
It works to a degree.
Question about intermittent fasting.- does preworkout supplements cut the fasting?
Should I do black coffee instead?
Look at the calories. If the pre workout has calories then yea it will break the fast. Stick to the black coffee.
I seemed to get Anxiety while using? Is that possible?
Good timing, a gym friend kept pushing creatine on me. Just started taking creatine monohydrate about 7days ago based on that recommendation. Btw, can you make a video explaining the difference btw creatine monohydrate and regular?
just take the creapure one it's better
Creatine monohydrate is regular!
You mean to say creatine with HCL?
Hcl is absorbed 70% better and thus you can take less.
Maybe daily 3g only instead of 5-6g. (Also it doesn't make my stomach hurt.and feel bloated)
But it is more expensive.
Sharing my anecdotal experience:
I did a creatine loading then maintenance for a couple of months (Took it with protein and collagen. All of which are premium best-in-the-market quality). I experienced the benefits like muscle growth, more energy, faster recovery, a few pounds water weight, and sometimes better sleep. Unfortunately, I also experienced faster hair loss. I stopped taking creatine and the hair loss slowed down. Since the hair loss accelerated when taking the creatine and slowed down when off it, I'm assuming the creatine has a role.
In the future, I'll try taking creatine again in smaller doses and see what happens.
I'd be really interested to hear about other people experiences.
UPDATE: My hair loss almost completely stopped after stopping creatine the first time 5 months ago (without stopping the protein and collagen). I decided to give it a second try and added creatine back into the mix. Again, my hair started falling off again. It's now clear to me that creatine has caused/accelerated the hair loss in both times. It's unfortunate since it also had benefits that I have to give up.
I take smaller doses,still get the benefits,and my hair loss is all naturale! lol I do about 2,500 mgs every other day or on any day that I push my body.That's it.Saves one money and hair!
Hey man, I have fairly lost some hair. Not like bald but you can see that it's not full. Sometimes I lose a bit hair here and there but when I start using creatine I see increased hair loss to the point that it feels really bad when you touch your hair. This happened to me twice. I wasn't really sure at first but in the second try I was sure I should be avoiding creatine.
My exact same experience, despite have being on finasteride over a decade already.
There is absolutely no scientific evidence available that would suggest that Creatine ingestion has any more of an effect on hair loss than simply working out in the gym does. Both Creatine and weight training impact DHT levels in the body. None however impact it enough to cause hair loss. I'm afraid to say that your issue is 100 percent genetic.
creatine effects your androgen receptor locations and androgen receptors are mainly located in your head and shoulders, and when the creatine shifts the saturation of androgen, your hair can begin to fall out more. I would recommend watching Dr Huberman's podcast on androgen and hair loss for more information.
What happens if you go to the sauna after lifting to get rid of extra water in your system (perspire)? Does going to the sauna after lifting defeat the purpose of taking Creatine? After sauna for about 20-30 minutes after lifting, I feel buff but my clothes (pants) fit better.
I've done the loading phase, and some, I didn't feel any difference other than i recover a bit quicker, haven't lost any hair which is a shame as id love to lose some as I'm like a gorilla lol I'm not sure if i should give up on the creatine or try a different brand.
Great channel; great video! Here's some constructive criticism: the current thumbnail for this video (heavily implying creatine being causal of hair loss) is pretty misleading & a bad look the channel & bad for the general education of the community. It's a fairly damaging mountain-out-of-a-molehill thing that shouldn't be implied lightly & many of the people who see the thumbnail won't watch the whole video. At an absolute BARE MINIMUM, put some question marks on the right side near the balding guy. Even this little bit would help a bit & would actually raise CTR by stoking intrigue. That being said, I'd recommend finding a better overall angle for the thumbnail anyway.
(Unrelated extra tip: the jar of creatine he's holding has a line break right in the middle of the word, which reduces thumbnail comprehension & thus lowers CTR; fix that by making the bottle bigger and/or the text smaller)
(btw, anyone concerned with hair loss who's genetically susceptible should consider taking finasteride if concerned about DHT, creatine or otherwise.)
Ginger should have a similar effect. More endurance, more pump, more gains.
Is it alright to have creatine (hcl to be exact) before workout (less rest time, more energy, better training performance other benefits like that) and have a protein shake after workout?
Yes but can while drinking protein
I usually follow the instructions.
Actually the first signs of" flank pressure" was noticed just after A shake which had creatine in it but my kidney function was worn down by the nsaids prior to that.....that was about 58 yrs old
😅
I experienced hair loss while regularly taking creatine which stopped immediately after I stopped taking it. Just my experience. I have now started it again
bro are you facing hair loss again any tips to avoid it should i reduce the dose
and how did it go?
@@caspeeer1265 Turns out the hairloss was due to dandruff which was easily solved by using Ketaconazole shampoo. Restarted creatine and had no effect on my hair.
But I think everyone should see for themselves before going all out
Did you start taking creatine when you started to work out? I didn't take creatine, just started working out and my hair is falling like crazy. It's because testosterone level is rising so DHT is rising wich affects hair loss for those with genetic predisposition.
Just a question.. if you started without any loading phase (5g daily) for a few months and then say decided to try going into a loading phase of 25g for a week ... would there be any benefit to that? and what would be the best way of doing it? ....quit the creatine temporarily and then restart with a loading phase?
As far as I know, your muscles have a max creatine capacity. If you've already been on 5g for months then your muscles would likely have already hit this upper limit, so a loading phase wouldn't do anything
That guy's flyin' bro 10:30
If i take it do I have to take it for life or can i stop at anytime?
Creatine is very good supplement and me by myself used to take it for 1 year, but in my opinion, I want to depend more on myself and nothing else when it comes to performance, let the body get used with no luxuries and extra help, only you and your mind.
But very good and useful video!!
Sam Sulek had a good thought on this with something like your phone or a car. Technically, you don't need them and could use your own body so why not take useful supplements that help your body.
@@stoic7912 because my friend in hard times you won't have the luxury to take any of those supplements and you'll have to depend only on yourself.
And I don't have a car.
Then you must not eat meat, drink water or eat at all
Would taking saw palmetto stop the hair from falling out?
Yes
rosemary oil
Saw palmetto
Minoxidil
I tried taking 10 g once. I ended up with diarrhea. I can't tolerate more than 5 g. I weigh 67 kg with approximately 10% bodyfat.
It’s there a way to use creatine without getting hair loss ??😅
Supposedly creating doesn’t cause hair loss. They used to say it did but now I’ve been hearing it doesn’t.
It doesn't.
Guys, I have one problem with creatine, looking for answer everywhere and nothing. Maybe one of you got IT too. After taking creatine my breath stinks a bit Like after night of drinking. Forget brushing teeth, forget more drinking water, just no idea why… any help? 🙌🏻
I started getting dark baggy eyes after long period of creatine due to water retention.
Stopped a month later dark circles under eyes were gone.
The loading phase made me feel like í was 20 again. Training super hard, sleeping á lot, getting hard at night too xD
Wait you only get hard during the day?
Did you take all the grams at once or throughout the day?
@@DevoGamez I was taking all at once bro after training 😊
Can you still bust a load and keep going towards the second one? I missed that during my 20s... Reload time was like 10 minutes... In my 30s it's like an hour or more mow. 😂😅
@@Hemphempmind Too much info.
How to bulking for skinny teen?
Hi just wanted to ask. Do i take 20, throughout the day. Meaning 5 -5 - 5 -5 ?
Yes
I am a 45-year-old man And I’m paralyzed From the chest down is this product good for me?🤔
Question what If we did 12grams a day for 2 weeks? Then going to 5?
when is the best time to do this post or pre workout 🏋️♀️
It doesn’t matter
Post
It doesn’t exactly matter if your muscles are full with creatine
anytime but you could get a placebo effect if you belive it will give a better pump/performance
I finally got my answer
if lets say Creatine loading does start to give you hair loss, would that hair loss be temporary or is it permanent changes to your scalp ?
If you're going to get bald anyway, from genetic, youll continue to loose hair doesn't matter
Temporary, it'll come back to normal once you stop
You should post your sources.
Bro can we take whey protein and creatine mixture ? __ __
Yes, just drink plenty water
This is not true, this is serum DET not local DET that causes hair lose which is not what creatine increases. It increases local DET which does not cause hair loss. Your welcome
how often should i used and how may times a day
Once a day
Coincidence or not, when I started taking creatine 5 grams per day for 3 weeks (I had not taken creatine before), I noticed that my hair was thinning, although hair had never bothered me in my life. I'm 27.
Screw the hair if im building muscles hair loss doesn't bother me
Same here. I guess I won’t try creatine ever now that I’m on minoxidil and finasteride. Don’t want to mess things with my hair.
Oh sht. Thanks for sharing.
I'm gonna go all Natural and not take any supplements lmao I love my hair
I don't do a loading phase. I take 3 grams per day (3x1gram, 1 gram in the morning, 1 gram in the early afternoon, 1 gram at the end of the afternoon) for 3 weeks. Then I take a 4 week break in which I don't take any creatine at all. This works super good for me, I have al the advantages and non of the disadvantages.
In my opinion a loading phase can even be dangerous because of the strain it puts on your kidneys
Nah bro, take 5 grams once
You're right my weight is only 65kg so I'm not as big as some other people, maybe that's why I don't have to take as much. I think most people almost weigh twice as much and have to take double the amount.
Creatine loading is not dangerous to your kidneys, that’s a common misconception.
Whats the advantage of taking a break?
Months in to creatine. No hair loss, just muscles feel fuller.
The muscles feel fuller because your body can also store water better in your muscle (which is healthy for you and the muscles)
If I take creatine 3g to 4g in a day without loading, will it be effective? Or will taking 5g a day only be effective?
i have never seen anyone use the scoop to stir. that hurt me inside.
i tried creatine in my 30s and it helped boost my strength and energy levels. then when i was off it my body feels weaker. now in my 40s i just do it the natural way. exercise gradually and proper diet and rest. the workouts are not boosted and i get winded easily but i have found that my body adapted naturally as it got stronger day by day. i looked far better physically in my 40s. i could see my serratus anterior and external obliques more clearly. i have built my endurance naturally and my joints and tendons feel much stronger and in sync with my muscles.
Bought creatine supplement. I don’t know the brand. It comes in 5 mg x 60 capsules. It had me serious muscle cramps again and again. Took only 3-4 capsules and abandoned it
nice
BUT no mention of caffeine interaction... (Ive heard you need to fully avoid it whenever taking any amount of Creatine)
Or WHAT TYPE (they used to make a big deal about this. Maybe tines havr changed?)
Did 6 days loading of 25mg
First time ever to load it
Last time i used creatine was 9months ago and used it at 5-10 mg for 3weeks
And didn’t noticed anything
Hope this time with loading i feel the effect fast :)
I tested my PR’s before the loading and will test them tommorow after loading
Hopefully i get 5-10% higher 1Rep max on my lifts :)
I'm sure you meant g (gramm) not mg(milligramm).
That's grams not milligrams
By your saying, you're taking 2.5 grams
Just wanted to say some ppl feel more effects with creatine than others because we all naturally produce creatine but everyone produce a different amount. Ppl who naturally produce a big amount of creatine wont feel much difference
i got one question. do i eat enough protein for the weight i am with my current fat % or my goal fat percentage?
what s ur weight and height ?
I started losing hair in my early 20's and couldn't understand why. Looking back now it was probably the creatine. I've not taken for uears and my hair is the same im now 44.
For the loading phase, do I take the 20grams at once in a day? Or divide it 5grams 4 times in a day?
Either or! Preference
Why no one talks about Kre-Alkalyn? It says, that it's version of creatine without loading phase. Or is it just marketing?
Do you take all this 20-25 grams at the same time or split throughout the day?
Split throughout the day
So if I'm already losing my hair then there's no drawbacks
Should you also take creatine if you have very high creatinine level?
Thats a good question.
In that case you shouldn't
Amongst? We say "among" in New Jersey. Where are you from? 🙂
How about 10g ?
What's creatine?
So how does creatine work with a keto diet? On keto your body lets go of a lot of water, while creatine is trying to hold on onto it.
Good question. I'm curious too.