Creatine Nitrate and Nitrate Salts for Intense Muscle Pumps


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An Honest Conversation About Steroids (Ft. John Meadows & Mike Israetel)

Video taken from the channel: OmarIsuf


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Pre-Workout Tricks for Muscle Growth | MI40 University Ben Pakulski

Video taken from the channel: Ben Pakulski Muscle Intelligence


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Video taken from the channel: National Academy of Sports Medicine (NASM)


Mr. Hyde The Most Intense Pre Workout Supplement Review (Fast & Simple)

Video taken from the channel: The Gym Rat World

Nitrates: The Freaky-Intense King of Muscle Pumps? Unless you have been living under a rock for the last three or four years, you likely know that amino acids nitrate salts (and creatine nitrate) are among the hottest new legal dietary ingredients in the sports nutrition industry. NS CN is the purest Creatine Nitrate available with proven purity certificates of analysis.

NSCN is the most powerful non-stimulant pre workout ingredient we have ever found. It combines the Nitric Oxide exploding pumps from food nitrates while being chemically bound to Creatine. One of the more popular organic nitrates out now is creatine nitrate (CrN).

Creatine nitrate is prepared the same way that arginine nitrate is, forming the same salt molecule that dissociates in water into creatine and nitrate ions. Creatine is the most widely studied supplement on the market, whose benefits are unquestioned in sports nutrition and performance. Cellucor CN3 uses creatine nitrate to give you insane pump and intense power to muscle through your workout and get you amazing results.

In other words, supplementation with creatine nitrate helps athletes perform more work with greater power and velocity while simultaneously reducing the amount of effort expended. Of course, I’d be remiss not to mention one other major aesthetic benefit to supplementing with creatine nitrate: bigger muscle pumps!Creatine Nitrate is a bonded hybrid of Creatine 67% and Nitrate 33%. This form of creatine is up to 10 times more soluble than Creatine Monohydrate meaning less is needed. Creatine is one of the most researched nutritional supplements on the market used by bodybuilders and endurance athletes alike.

One thing that creatine nitrate does offer is an advantage for bodybuilders over the standard creatine monohydrate is that it is attached to a nitrate group. Nitrate, or nitrogen atoms, is what helps the increase in oxygen levels in the bloodstream, which allows for a significantly greater pump. The optimal dosage of nitrate supplementation tends to be 0.1-0.2mmol/kg (or 6.4-12.8mg/kg), which is the range of: 440-870mg for a 150lb person. 580-1,160mg for a 200lb person. 730-1,450mg for a 250lb person.

Supplementation of nitrates via beetroot is equally feasible, and beetroot itself is dosed according to its nitrate content. Creatine nitrate is one of the newer supplement forms showing up in pre-workouts. Manufacturers claim that by binding the creatine molecule to a nitrate molecule, people will receive equal benefits from a smaller dose of creatine nitrate compared to creatine monohydrate.

Creatine Nitrate is Creatine Monohydrate bound to a Nitrate salt. Nitrates do aid in the process of N.O. production, therefore it may help you achieve a better pump/vascularity. It is also slightly diuretic, which is what she may have meant by ‘holding less water’.

The main goal of Creatine is to retain water in your muscles, anyway.

List of related literature:

Other studies have also reported an additive or synergistic effects of highȬintensity intermittent exercise, endurance exercise, or resistance training when nitrate supplementation is combined with sodium phosphate [151], caffeine [311], or creatine [306], respectively.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Another possible benefit of creatine supplementation is muscle glycogen-sparing during high-intensity intermittent exercise (Roschel et al 2010) and increased muscle glycogen accumulation (Hickner et al 2010), although not all evidence supports this theory (Rico-Sanz et al 2008).

“Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences, 2015

It had been proposed that supplementary creatine increases water retention and plasma volume of horses, but 25g creatine monohydrate given twice daily had no effect on maximal treadmill performance of Standardbred trotters, as expressed by muscle metabolic activity and total blood volume (Schuback et al. 2000).

“Equine Nutrition and Feeding” by David Frape
from Equine Nutrition and Feeding
by David Frape
Wiley, 2013

The potential benefits include increased muscle protein synthesis, increased glycogen synthesis, and free fatty acid availability,152 but in contrast to GH, IGF1 is not lipolytic.

“Williams Textbook of Endocrinology E-Book” by Shlomo Melmed, Ronald Koenig, Clifford Rosen, Richard Auchus, Allison Goldfine
from Williams Textbook of Endocrinology E-Book
by Shlomo Melmed, Ronald Koenig, et. al.
Elsevier Health Sciences, 2019

creatine in marine invertebrates.

“Research Grants Index” by National Institutes of Health (U.S.). Division of Research Grants
from Research Grants Index
by National Institutes of Health (U.S.). Division of Research Grants
U.S. Department of Health, Education, and Welfare, Public Health Service, National Institutes of Health, Division of Research Grants, 1971

Another benefit of creatine that may be key is cellular hydration.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

Nitrate supplementation effectively enhances exercise performance in untrained or moderately trained subjects, but the limited data indicate that this affect is not seen in endurance-trained athletes.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

Free creatine may stimulate protein synthesis and cause muscle hydration, which results in increased muscle mass and strength.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

Both these effects occur because creatine associates with water as it is stored in the muscles.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

els in blood; enhances endurance performance Creatine Increases anaerobic power, Yes High No Research supports claims, may increases strength cause diarrhea and muscle cramping, long-term effects unknown.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Any thoughts on Rhiannon Lovelace? As far as feats of strength, she has the strongwoman u64kg deadlift record(suit+straps) around 272 kg, she is shooting for 300 kg!! Check her out if you havent, she owns a gym Kaos Strength in the UK.

  • BP!!! What you think about using melatonin 5mg pre-workout?? That really boost GH levels during and pos workout and lowering oxidative stress and muscle inflammation during workouts?

  • Good vid. Thinking Im gonna try a bottle of this. I like the intense stuff but not really a fan of the beta-alanine tingles. Guess we will see

  • This dude does it right. Short and sweet and to the point. Unlike many others on YT that want to be blabbering heads. Two thumbs up for this guy.

  • 53:33 no it isn’t wtf? Anabolics/performance enhancements are really frowned upon in Europe these days. The Rocky movie is not an accurate depiction

  • Thanks. I took for some time creatine but my blood levels went through the roof it took several months to level them down to a healthily level. Any other supplement similar to creatine you would recommend?

  • Multi minerals(iron free for men unless deficient). Multi vitamins are piss poor(most at least) at providing adequate or any minerals. They up there as one of the most unsung/underutilized  best anabolic/recovery supplements. Most are deficient. Minerals among the multitude of benefits they have help vitamins work.I use the Vitamin Shoppe brand. Magnesium, Calcium, Zinc etc etc etc etc. Bodyknowledge77 approved.

  • Ben what digestive supplements do you take specifically? Poor digestion is a big factor thats been holding me back. Ive tried enzymes in the past and probiotics and still get bloated/gassy/fatigued. What do brands do you recommend?

  • Ha I used to take electro lights in my water before powerlifting workouts, but lately I’ve stopped and I’ve been feeling slightly off. I really appreciate the knowledge in these videos.

  • you should do one on SARMs I see a lot of people taking these things, they LITERALLY have no idea what they’re putting in their bodies you think these companies producing them underground are putting in what they say they are? Research and testing these compounds has already debunked they’re filled with volatile chemicals and hormones.

  • Dont consider anabolics until you are advanced lifter in your 30s-40s and has 10 years of prior lifting experience and have a clean diet and still dont see results. And consider something like TRT which may be safer and prescribed by a doctor. If your physique is that important to you, do them. And dont do a giant dose.

  • These four guys are the real deal. Thanks for the conversationthe antidote to those naive kids who might, otherwise, follow the Rich Pianas of the world.

  • Almost during the entire video the guy in the smith machine in the back just stands underneath and around the bar. Not once did he lift it up, and right at the end of the video it looks like he gets out from under the bar.:/

  • Dr Mike isratel:they take shit for fuckerry!��
    I woke up early at 4:30am and watched the entire thing, I have to get to work at 7:30. This was great, I really appreciate it.

  • Sounds like KANGEN water takes care of a lot of that, check it out ALKALINE, ANTI-OXIDANT, MICRO CLUSTERED water it’s amaizing

  • I’m assuming you’re telling people to take creatine pre/post workout because of the increased blood flow during the exercise? Creatine is more of a ”constant” supplement, where saturation is much more important than timing, unless I’m mistaken. I take my two servings every 12 hours which tends to be pre-workout and before sleep. 

  • been using Mr. Hyde on and off for a few years. i used to take half a scoop of this and a full scoop of Dr. Jekyll for great energy and pumps…would not recommend it to anyone though. There was a few occasions where i thought i was actually gunna die lol

  • Any thoughts on really long term (years) of regularly training to failure? Not sure if you can draw conclusions from that study or comment on experience. Also, please consider bringing Greg back next podcast.

  • I wouldn’t call something that shuts down your own test production “innocuous”, it implies bad advice.

    Much less chance of a freak accident with creatine.

  • You are the only one who i look forward to his videos on YouTube. Clear, honest and informative. We wanna see you winning the Arnold Classic next year..Conditioning on 2013 was great and I’m sure on 2015 will be amazing.

  • “Your morals are your morals, and my morals are my morals.  Who am I to judge you and who are you to judge me.” Louie Simmons

    My thoughts, there’s a lot of fear mongering about it.

  • John’s first cycle is EXACTLY how we did it back then.. ONLY PRECONTEST, LOW DOSED AND NO TEST BASE.. and GUARANTEE many top pro’s have done the same thing

  • I know this came out way back in February, but bruh I’ve been wanting to see somebody put John Meadows and Mike Israetel in a (digital) room together for ages. What a dream interview setup you have here. Thank you! Throwing Eric into the mix makes it even better. Hitting every angle of the conversation. Good to see John getting in there with the science-based big names.

  • Eric, can you elaborate on the communities that have a hard time believing that a 500lb squat or >315lb bench? I’ve never come across these and would be interested in learning more about why they believe what they believe.

  • 1:06:51 That was cathartic. The two things that get me irrationally annoyed are 1. the mentioned correlation!= causation and when people say that something tells you NOTHING AT ALL based on an arbitrarily decided “small sample size” regardless of the study. Those are the two tropes that people who don’t know and don’t care about science just throw out there to dismiss something they don’t like.

    When a gym acquaintance tells me “yeah but these studies on training have such a small sample size, they tell us nothing at all”. You goddamn idiot, do you actually think that when you take 30 males between 20 and 25 years old who bench their bodyweight that your physiology is completely different when you’re literally of the same age, gender and strength level?

  • I’ve been waiting to hear someone (credible) explain the likely consequences of gear in detail like Mike for 17 years. Finally. Thanks.

  • Doesn’t matter when you take Creatine. It works by chronic loading your muscles, not acute effect. Just take it once or twice daily, and if you believe the opportunity window, take it after your training session.

  • All the bullshitting you promised to skip…you actually you took 1.5 mins. To say you werent gonna do it. Lol just saying. I watched it all though.

  • Guys. you really working hard to get Ig noble price for those studies on risk injury. Folks who reported injury(prior physical limitation) before study where injured further down the line. Genius

  • Can’t say how much I appreciate this podcast such open truth really does allow me to make a conscious decision about my lifting career

  • John talks as if one should go as far as possible before taking gear like he did. Although he admitted to taking winstrol at age of 19…

    Typical gear users are so contradictory. They all say the same thing. “yeah I started using gear at 16… But I’d never recommend anyone else do so”

  • I thought it didn’t matter matter when u took creatine as long as u take it? Would it be better to take before and after workout, and still take 5g on rest days?

  • “Temporary host, Greg Nuckols”

    He seems like a permanent host by the way things are going. He should be anyways. The guy’s very knowledgeable

  • You just reminded me I should start taking creatine again. With the transition to college, I slacked off a bit and wasn’t consistent with working out. This entire summer, I have been back in the gym consistently regaining progress I made when I was in high school.

  • I think Gregg should not have backed off a bit from his premise that people having trained for many years need to go to failure AND BEYOND. In Greggs video training he said that! and I agree. I’m 66 and must do this for results. Mike is defending his premise that you don’t need to much or at the least very little. Gregg was trying to not have conflict. If Gregg was like he is in his video, he would have said, “in my opinion Mike that is bullshit. Advanced trainers will make little gains without failure and beyond.” This is common sense! Gregg should not have been afraid of not backing common sense and personal experience with “scientific literature”. This is what Mike needed to hear! People want to believe Mike’s method CAUSE IT’S EASIER! Good job Gregg on your no nonsense videos!!

  • let’s get real. Forget the creatine myth and talk some truth in bodybuilding. Like pre-workout peptides, GH, or post workout insulin dosing. Because my friends, those are the real IFBB tricks for muscle growth, apart from the obvious life dedication to anabolics, training, and diet. 

  • Kind of dislike how the title is “an honest conversation” but the thumbnail makes it look like a full on debate which is understandable to pull in views

  • I AM BACK!

    With my return, I bring a huge announcement; my new informative fitness podcast, Iron Culture, is LIVE. This is the 3rd episode, An Honest Conversation About Steroids. Time stamps in the description. If you enjoy this video, consider sharing it and liking it! The goal is to cover a wide array of lifting topics really in-depth (more than YouTube is used to). We will be posting weekly, every Monday.

    You can subscribe on iTunes/Spotify/YouTube, just search Iron Culture Podcast!

    And don’t forget to subscribe to our NEW Iron Culture YouTube channel:

  • Hi Ben, first i would like to thank you for sharing your experience with us. I started working out again 4 weeks ago after a 10 year break. Your videos are my refresh course and they have been changed my view on training and i have never feld this good in a long time. I had my fat measured and im 209lb lean and have a stunning 28% fat. Nevertheless these videos are motivational and ty for that.

  • This is easily one of the best podcasts I’ve watched, John and Mike were especially interesting to hear their perspective and they have such a depth of knowledge on the subject. Very cool.

  • Most people probably don’t hydrate and know about Creatine? This will make insane gains? 

    Creatine stays at a constant rate in the body so I don’t see why timing it is important.

  • How do you prevent the heart and kidneys from being damaged, and having to get 2 open heart surgeries like Arnold did at 50 years old?

  • I have been anxiously checking my subscription box all day worrying if you now made it tri-weekly. Looking forward for this as always!

  • I need a solid electrolyte supplement just for the severe cramps i experience post workout. What do you recommend as far as product goes?

  • This is exactly the show I can only enjoy because there’s zero wasted time. The entire thing was a learning experience.
    Thank you guys so much.

  • Wow what a f***ing joke, thanks a lot Omar. My excitement for your podcast and all your following podcasts on this subject was completely deflated at right around 12 minutes. After that short little tear jerking b*llsh*t story you provided telling everyone how Oprah opened your eyes and made you feel the need to come clean on your “creatine” use. Give me a break, I mean come on. Who ever felt the need to come clean on creatine? This absolutely ruined any interest I had in this podcast not to mention the fact that I was going to subscribe bc of my interest in the upcoming podcasts. The only reason why you felt the need to bring up your “creatine” use, is to give an explanation for your 90 day body transformation. Which btw is no way do to “creatine”. Anyone who knows anything about training, diet, and creatine can agree and tell you that creatine doesn’t have any type of body transforming abilities. Dont believe me, try creatine for yourself, goodluck replicating his transformation. Haha “90 day” transformation, 90 days is just about 12 weeks. 12 weeks is the standard steroid cycle length. I can only imagine how surprised an unaware omar will act when he hears any info related to steroids. Let me remind everyone who is 18+ and has trained in any globo gym…your understanding in steroids, steroid use and how some of them work maybe very little. But even if you have not ever touch steroids, chances are you know and understand a thing or two. So when omar acts like he has any less of an idea than you, well one can imagine that it is an act and a selling point to prove how natural he is.

    What’s there reason I feel the need to bring any of this up? For my out burst?

    I am a fan of mr. Meadows and take and advice he has very seriously. But now any info discussed in this video feels tainted. If people in this video are going to feed bs on how they need to come clean on taking “creatine” how can i really believe anything that follows.

    Sorry for the rant, had to get that off my chest. I’m just so sick of this fake natty culture that is non stop and misleading to anyone looking to trust someone for actual info.

  • Ok guys. You don’t need an hour to figure this out..
    The bad thing about steroids (ped’s) today is they illegal and are all black market.
    You can never be sure if your getting clean stuff or not.
    And since it’s illegal, legitimate doctors can’t monitor you.
    Best not to trust criminals, your buddy, or You Tube for advice. Or with your health.
    If a chick doesn’t want me because my muscles aren’t big enough, she can go fuck herself.
    As for guys that will do anything to win, including fuck themselves up for some crazy bitch? You deserve each other.

  • Why take creatine preworkout if it has no acute benefits? Also i find that electrolytes are extremely helpful but for what reason do you suggest using them?

  • I’m 37, 5,5, 162lbs with a max bench of 340 and have never taken anything more potent than creatine and pre-workout my entire life. I started training when I was 14.

  • Great advise and a good source for electrolytes is all natural coconut water, and you can add intra workout amino acids in your coconut water. 

  • I cant believe I wasted an hour listening to this bull shit.I only watched because I am a fan of john meadows. the rest of these clowns should find a new hobby. especially the scrawny guy in the grey shirt.

  • I love this video. I take anabolics and i take very small dosages. You dont have to take these crazy dosages. I truly agree people do this for istagram and not for the love of the sport anymore. Great fuc%ing video. Believe we need more people like john meadows as role models in the fitness comunity. I know personaly i will be reaching out john meadows when i begin to compete later on.

  • The guys that have come to love bodybuilding for its expression of physicality, and the esthetic of intense human effort, and the body beautifulmale and female, and the spiritual nature of the experience, and the character building as a product of hard work……………….they are the wise ones.

  • Is there another supplement that is close to Creatine that one could take? When I take Creatine I tend to get light headed and pass out, yes I pass out when I take Creatine. Any suggestions? Thanks

  • I think it’s so great that Ben takes the time to make informative videos for the world to see even if we aren’t his personal clients. And he also responds to questions that people have in the comments do, thanks a lot Ben.

  • How much of these supplements (and all other supps) is relative to your own body. Ben Pakulski has 1.5 liters of water because that’s what suits Ben. But telling somebody else with a completely different body to take the same is not gonna work. You have to take what’s relatively beneficial to your body: this includes your weight, your height, overall-build. In simple terms, it’s like cabinet space. Depending on your height and body shape, if you’re 6’5 you’re obviously going to have more cabinet space in you to store things. If you’re 5’8, you’re gonna have less cabinet space in you etc. You have to do what’s proportional to your body and then over time add a little more. It isn’t practical to attempt to take on everything that Ben takes in because Ben does it. You need the said supplements mentioned in the video, but you need to do it proportionally to your own body. There is no one universal number or amount, it all depends on your weight, height etc.

  • Thanks for the tips, I always use creatine but never thought of downing a lot of water prior and have never looked for electrolytes. Will try it out.

  • I usually don’t follow the advice of any channel where the models/speakers are roided because frankly, their advice does not apply to a natural. However, Ben’s information is very sound, for everybody. Thanks.

  • awesome video ben! just something im a bit confused on, i thought creatine u can take it anytime of the day 5 grams each day, and it takes about 4 weeks to get into the muscle cells?

  • In the spirit of you taking on board comments made about the podcast, could I request a brief summary bit on each of your sections done at the end of your discussions? Sometimes you do this naturally, sometimes not.

    Although both Erin and Geg’s dulcet tones are a joy to the ear, they sometimes allow me to drift off into a mental state I’d describe as “no longer listening”.

  • I’m not sure I agree that there aren’t many people that speak frankly about steroids. Dave Palumbo does on RX. Lee Priest does. There’s heaps of videos of Tom Platz talking about it, etc. Maybe it’s just in Natural circles that it isn’t talked about? Dunno.

  • Great interview. I do disagree with John’s comments about taking every chance to “come off”. I’d say there’s much more health risk in the ups/downs of being on and off, than going to TRT (True TRT, not super-cruise) after a blast. If you’re going to commit to using gear, be ready to be on TRT. It’s a mature decision, as they said. A few early cycles and you’re done? Sure, come off. But if you’re making it a lifestyle, you’re going to be in for a huge roller coaster of health problems and emotional rollercoasters coming on/off all the time.

    Great podcast man. We need more of this.

  • This was actually really good. I was kind of expecting John to just spout off nonsense about taking only 25mcg of t3 and 150mg of tren per week or whatever, but he tacitly admitted to most ifbb pros being in the 2-3.5g weekly dosage range. Dr. Mike was even handed and didn’t prattle on about how this will kill you or anything.

  • Take this don’t take this..Do this don’t do this…for every piece of advice I read 100 say the opposite..etc etc.take carbs pre don’t take carbs pre..take intra workout drink..don’t take it it’s just sugar..take a preworkout don’t take a preworkout..definitely take glutamine…Glutamine has been shown to have no benefit and merely a placebo other vids say….Fkn hell…May switch to knitting class!

  • Check coronary calcium scores, maybe CIMT, LDL cholesterol, blood pressure, hematocrit, total testosterone. No oral steroids. Mike’s comments about dosage range is very instructive. No GH or insulin. If you’re doing that, you’re mentally ill. It makes no sense to your long-term interest. Yeah, Rich Piana had a death wish and was a bad influence on anyone else. I’m not reluctant to condemn self-destructive behavior. Someone has to be the adult in the room.

  • This is awesome! I was just thinking about changing my programing next week and I was SUPER excited to hear about the Average 2 Savage. Perfect timing…thank you Greg! Eric, your recipes get my votes!

  • You mention that physical limitations strongly increase the likelihood of getting an injury. Can these physical limitations refer to mobility limitations as well? For example limitations that impair proper form (e.g. tight ankles, hamstrings ) and force the lifter to compensate in a way.

  • Great video, as a natural lifter who has lifted for 4+ years i’m probably not the only one but I always play with the idea of jumping on a cycle to take my training further and compete in pro BB in the future. For people who just take gear to look good in the gym (gym rats) it seems kinda wasteful, you can obtain a great physique naturally but it takes so much longer than being enhanced. Although we all have the ability to make a choice, it’s up to yourself what you want to do. Even though I haven’t touched gear, I would advise someone to do thorough research and not start going that route until they are in their early to mid 20’s.