Transcript for:
Creatine Benefits and Myths

here's how creatine is bad for you in order to find that out you're going to have to go to your school nurse and have a ratoff make belief cuz it's all make belief they have not found any reliable ways in which creatine is bad for you if you take 5 grams of it per day for months on end it's just not a thing next time folks tell you creatine's bad ask them how maybe you'll learn something or maybe they'll just talk themselves into not having anything to say cuz they didn't to begin with hey folks Dr Mike here for RP strength I've been a professor of exercise and Sport Science for a while at am a competitive bodybuilder and Brazilian juicer Grappler but none of that matters because today we're talking about creatine and creatine loves you no matter who you are unfortunately creatine comes with some facts about its use and what it does and a crapload of myths and I'm sure you've heard a lot of these myths in the past we are going to generate some clarity today and get to the real real about how to take creatine what it does what the downsides are and so on Creatine technically helps a bit with the following parameters one Repeat Performance if you typically do sets of 10 on Creatine you might be able to do of 11 or 12 nothing has changed other than the ability to push a little harder towards the end it can improve Sprint performance jump performance and even grappling performance in repeat style creatine can help boost your strength a little bit over time in the 3 to six repetition range it can also do that and creatine robustly helps add a small but notable amount of muscle size to your body which is dope which is why most people take it it's got a few other cool health benefits later we'll talk about but for now those are its core proposition of why people take it that's the reality but there are lots of myths out there your school nurse may have told you that creatine is going to poison you it's coming for you even when you sleep your dad's 90-year-old Doctor Who half the time doesn't know who he is and the other half says creatine is bad for you your mom I'm not buying you creatine that's poison you're only 15 years old I she's Jewish congratulations the Bro at the GNC isn't helping much either because you come to your parents and your school nurse and your dad's 90-year-old doctor for some fucking bad advice and then you go over to the GNC bro who sells you supplements no offense GNC and he's like yeah man this fucking revolutionize your shit bro you're going to get five times bigger and 18 times more jacked and this kind of creatine man I don't usually give it to people that young because it's fucking more powerful than steroids which is all bullshit creatine does not measure up to Pharmaceuticals but it does work pretty well and it we'll get to what kind of Health side effects it has in a bit so let's get some facts and fiction sorted before we know more false things about creatine than we do real ones which is really the case for a lot of people all right let's get to Source first where should you be getting your creatine other than the store Amazon which is also a store on the internet but seriously creatine monohydrate is the standard it's been studied the most it's been the most vetted it's been the most safety controlled everything down the line other creatines can work creatine chloride I believe is effective for example but other creatines don't work for example creatine ethylester which used to be a big deal of a few years back doesn't even clear the GI tra it does not leave your gut you just shit it right the fuck out mostly unaltered which means it doesn't get into your muscles and it doesn't do you any goddamn good so buy creatine am of hydrate is my overwhelming best advice to you and unless it's fake creatine creatine is so easy to make usually the brands don't matter either so just take the cheap stuff from Brands you know that sell good stuff I usually buy creatine from like Optimum Nutrition because they've been around for like a generation and the creatine is price competitively and it's just creatine and it's all I fucking want no fancy bullshit now to be completely honest I just lied to you there I don't actually use opun nutrition creatine I use a special blend that they make personally for me it is infused with diamonds diamonds darling that's actually what it's called creatine diamonds Darling by Dr Mike why because I like to urinate out an obscene amount of wealth if you're not into that category don't buy fancy creatines just get creatine monohydrate it's the best you're welcome I just saved you a ton of money what about the dose okay we have the source how much creatine do we take anywhere between 2 to five grams per day is good for almost everyone unless you are pro strongman sized then maybe 5 to 10 grams on occasion is a fine idea almost everyone including very large 200 something pound bodybuilders can start with and end with five grams of creatine per day that's really good there's no reason to take less there's no reason to take more in almost any case some folks will try to get you to take more creatine than that because they will allege that you will become Superman from doing it but they usually just want to sell it to you and make more money off of you and want you to go through it faster so you Reby again other people will say you take less creatine you don't need five grams just two is good it's less toxicity but creatine does not have an acute or chronic toxicity enhancement effect it is just not a concern so fuck them that's bullshit five grand folks you heard of here first hopefully not first but you heard of here anyway what about creatine loading you get this question a lot sometimes on the package it'll say take you know five grams of creatine four times a day for a week straight you'll load it up into your muscles and then you Coast on just five grams a day for the rest of that time it definitely works it loads the creatine into your muscles faster however there's no compelling reason to load it versus not loading it if you don't load it it's just going to take about two weeks for the creatine to fully fill up it's a fun ride you don't blo up super quick your body weight Rises over time your muscles feel more turgid oo turgidity and stiff and tone Tony the entire time it's awesome it's a good ramp in so I would say just save your money take five grams a day and in a few weeks you'll be kicking it and you'll take creatine for another long time after you don't have to quadruple the dose some allegations were at the companies found the research on creatine loading compelling but not so compelling they just put it on their labels because they want to sell you more creatine some companies definitely that selfish and shortsighted other companies are not in any case creatine loading is some combination of optional and pointless so I would say just five grams and you're good to go timing got a lot of details so far but when do I take my creatine technically speaking by a small fraction taking it after your workout with carbohydrate in it can open up the whole insulin pathway and the non-insulin pathway get creatine into your muscles faster and fill them up more by a very small fraction and there's no acute effect of taking creatine there's a lot of creatine in pre-workout products got to get my creatine in except creatine loads into your muscles literally over days and weeks and an acute intake of creatine does nothing to the insides of your muscle it doesn't boost performance it doesn't boost anabolism it does diddly dick timing for creatine thus does not really matter you can take it at any time of the day and what I would highly recommend to you is to take it at a time of your day that's scheduled in regularly so that you don't forget if you start missing creatine doses here and there the intramuscular concentrations will fall and then you will pay the price for not really using your creatine properly you have to be consistent when you take your creatine I do mine every morning with my vitamins and shit creatine nmn powder vitamins minerals Etc CBD oil and I'm fucking golden every morning it's the same ritual whether I train or not creatine probably shouldn't be tied to your workout because first of all there is no effect there that boosts creatine absorption by any uh margin that you can go home and and really really uh get excited about but probably you don't train every day and creatine should be taken pretty much daily to keep those concentrations growing at first and high after that so you know I wouldn't tie the creatine to the workout I would just kind of take it in the morning and yes you can dry scuba but then have a gulp of water after that if you want you can mix creatine into your shake the night before there are concerns that the creatine breaks down and there's no longer available but uh that takes probably a week or more for creatine in water solution to break down to a meaningful extent so it's not a big deal if you put your Shake in the fridge and you insist on putting creatine in your shake if you put your Shake in the fridge the night before something you do it workout that's totally fine but then again I wouldn't take creatine with a shake I would just take it in the morning so you can be nice and regular with it all right what about health there's all these Health downsides right I mean my school nurse isn't totally out of her mind do you believe that maybe multiple studies so far have confirmed or rather gave us huge huge ideas that creatine is neuroprotective that is it protects the Integrity of your nervous system making you healthy in your nervous system for longer which me means you are probably more intelligent for longer in your life among other things it is cardioprotective so it is good for the cardiovascular system reduces the chance of various cardiovascular diseases and it also seems to enhance bone health here's how creatine is bad for you in order to find that out you're going to have to go to your school nurse and have a ratoff make belief because it's all make belief they have not found any reliable ways in which creatine is bad for you if you take five grams of it per day for months on end it's just not a thing so you don't have to worry about it creatine's fucking amazing next time folks tell you creatine's bad ask them how maybe you'll learn something or maybe they'll just talk themselves into not having anything to say because they didn't to begin with and by the way watch out for this one they may be mistaking creatine for creatinine creatinine which is a totally different thing is a byproduct of kidney function and if you have a lot of kidney function sorry it's a it's uh something that comes out of your muscles regularly and if a lot of it appears in your urine a lot of it appears in your bloodstream then your kidneys are malfunctioning as one candidate mechanism among 50 others if it's insanely High your kidneys are almost certainly malfunctioning because when they do your kidney screens when you go to the doctor yes your 90-year-old doctor will even do this creatinin is something they measure and some people and guys I wish I was lying but I'm not are so fucking out of it they don't even know that creatinin and creatine are not the same thing so they'll be like oh creatinin is too high it's bad oh yeah and then later their son wants to buy creatine they're like what are you kidding me kid my doctor says I'm dying from this stuff get in the car it's two different things and creatine does not have some kind of delarius effect on the kidneys or on creatinin it's just not related everything's going to be fine creatine is good for your health period if you follow the plan of our simple Science Diet we guarantee you'll see results or your money back how can we make this promise well we've spent over 10 years researching and experimenting with real diets and real people using them which means we really know how to get this process right for basically everyone as part of our offer at no extra expense to you you'll receive the RP gyf free at home workout routine eight userfriendly eBooks about the science of diet cooking techniques and all necessary Basic Fitness knowledge together with detailed guides on meal preparation and strategies for maintaining a healthy diet while away from home if you're ready to change your body click the link in the description of this video to get started but maybe you shouldn't take it all the time some folks have hypothesized including me that you need some time off for creatine now I've looked into the literature and it doesn't seem like exogenous creatine coming in from outside of the body interferes with endogenous creatine production in a meaningful way that is creatine you make yourself naturally because you do make some doesn't seem like there's a lot of evidence for any kind of interference effect but I will say you don't always need creatine if you're in a maintenance phase and you're just kind of chilling and let your body heal up you don't need creatine like what do you need the superpower for active rest phase like really you're going to bring your creatine uh on your fucking vacation and also vacations two weeks of active rest one week of vacation you don't need to take your creatine so I come off for most of those times um and that means I can uh have creatine in my program when I need it when I'm gaining muscle when I'm losing fat and I take breaks of it just out of convenience and to save money which means Judaism powers activate hey you know how superheroes power up they're like and then they're like super saiyan superhero Jewish superhero guy the powering up hurts and scares him my allergies oh no I've got this terrible burden of superpowers aay anyway saving money that's a fucking superpower okay Mike fine creatine's great but it makes me gain a shitload of water weight what the fuck is up with that here's the thing in the vast majority of cases creatine actually brings water into the muscle bringing it out of the extracellular compartment around it which means it's intramuscular water gain that you get from creatine shit up to 5 pounds in some cases and not subcutaneous gain not the shit that makes you seem watery so visually it makes your muscles pop more which is amazing gaining five pounds on Creatine visually comes really close to gaining five pounds of actal muscle it's a look that you want that happens for the average person even happens for almost all people some people seem to complain that creatine makes them bloated in the subcutaneous way if that's the case I would experiment with some things but if it's still the case consider dropping it out one or two weeks before your bodybuilding show if you compete to get that extra crispy look but I will say most people should keep creatine in for the show because it'll blow you up in the best way possible inside the muscles and not underneath the skin what about stomach issues some people say dude I love this I want all the creatine I just can't fucking handle it it fucking wrecks my stomach well creatine doesn't reliably cause stomach issues in any of the studies that they've done about it and they've done a crap load but some people get stomach issues from all kinds of weird shit if creatine seems to be bothering you I would try a few things one make sure it's your creatine supplement and that's something else in your diet because sometimes you take a bunch of supplements together and you're like it's the creatine but you stop taking the casine protein and your stomach feels fine and you're like fuck it was the caseine so try a few things next try changing the brand maybe the brand is adding some bullshit in there you don't like you get a more pure brand something like Optimum Nutrition some shit like that all of a sudden you're feeling just fine and everything's hunky dory and maybe you can change the type of creatine there are a few types and if one of them's not doing well maybe you can go that don't choose the brand that doesn't work so take ethylester and completely remove it from the equation give this a thought you don't have to take creatine if you get stomach issues whatever most people don't get stomach issues from it and if they think they do it's usually not the creatine so let's wrap all this up if you're a beginner you probably don't need creatine it's probably just not worth your money if you're an intermediate creatine is great and I would enjoy it for a few months here and there and come off for a few months here and there just to Coast or make some gains without it put it in kind of as a special superpower towards the end of a muscle gain phase you know uh last six weeks of a muscle gain phase last 68 weeks of a cutting phase creatine can be really awesome and of course more than that if you like and for the advanced folks creatine is highly recommended for best results I wouldn't skimp on it you should probably come off during maintenance and active rest and not take creatine or at least consider it and really monitor the look that creatine gives you to make sure the subcutaneous water isn't being affected cuz if you compete you'll have to know that and you'll have to pull the creatine out which is a really really good idea if you want more information about other supplements what to spend your money on what to not waste your money on just Google RP strength supplements or Dr Mike is Rell supplements we got tons of videos for you click on things buy things like things love me please God see you next time hey