Ultimate Creatine Guide – Benefits, Dosages and Negative Effects

 

Creatine Benefits, side effects of Creatine | Dosage of Creatine supplement for bodybuilding

Video taken from the channel: FitnessRockers India


 

EVERYTHING ABOUT CREATINE Benefits, Side-effects & Dosage

Video taken from the channel: Healthy Syrus


 

How Does Creatine Work: Benefits, Side Effects & Dosage

Video taken from the channel: Coaching Academy


 

5 Pillars of Supplementation | Jim Stoppani

Video taken from the channel: Bodybuilding.com


 

The Benefits and Side Effects of Creatine Supplementation.

Video taken from the channel: Exercising Health


 

Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!

Video taken from the channel: Jeremy Ethier


 

8 Questions About Creatine Answered | Jose Antonio, Ph.D.

Video taken from the channel: Bodybuilding.com


 

EVERYTHING ABOUT CREATINE Benefits, Side-effects & Dosage

Video taken from the channel: Healthy Syrus


 

Creatine Benefits, side effects of Creatine | Dosage of Creatine supplement for bodybuilding

Video taken from the channel: FitnessRockers India


 

How Does Creatine Work: Benefits, Side Effects & Dosage

Video taken from the channel: Coaching Academy


 

The Benefits and Side Effects of Creatine Supplementation.

Video taken from the channel: Exercising Health


 

Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!

Video taken from the channel: Jeremy Ethier


 

5 Pillars of Supplementation | Jim Stoppani

Video taken from the channel: Bodybuilding.com


 

8 Questions About Creatine Answered | Jose Antonio, Ph.D.

Video taken from the channel: Bodybuilding.com


Ultimate Creatine Guide Benefits, Dosages and Side Effects In the physical performance realm, creatine works to provide the following potential benefits: Supplies energy to all human body cells, through ATP replenishment which can improve power output and anaerobic exercise performance. Does Creatine Have Side Effects? Yes, and they include kidney disease, kidney failure, excessive water retention, cramping, high blood pressure, nausea and muscle pain.

To avoid dehydration when using creatine, it is imperative for you to drink the recommended volume of water (4 ounces per gram). For disorders of creatine metabolism or transport: Doses of 400-800 mg of creatine per kg of body weight have been taken daily for up to 8 years. Also, 4. Some of the common side effects and risk factors associated with creatine are as follows: Creatine Usage May Cause Dehydration It was commonly believed that higher levels of creatine cause dehydration in the body, and as a matter of fact, adequate water intake was an important part of the process.

After one week of high-dose loading of creatine (20 grams/day), your weight increases by around 2–6 pounds (1–3 kg) due to increased water in your muscles (1, 14). Creatine supplementation is likely safe at doses ranging from 5 – 30 g/day. Side effects such as stomach pain and cramping usually result from taking too much creatine at once or not staying hydrated [ 62, 63, 64 ]. In this ultimate creatine guide, you will learn about all of creatine’s benefits, creatine dosing, the best type of creatine and any side effects. How Does Creatine Work?

Creatine’s Role in ATP Energy Production. To understand how Creatine works, we first need to understand why creatine works so effectively. The creatine kinase system and pleiotropic effects of creatine.

Amino Acids. (2011) Rawson ES, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. (2011) Terjung RL, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation.

Creatine is a safe, well-studied supplement. Studies in a variety of people have shown no detrimental health effects of taking creatine supplements in doses up. The Ultimate Guide On Tudca: Uses, Side Effects, Interactions, and Dosage by Matt Mosman, MS, CISSN, CSCS I don’t know about you, but as an athlete, I’m usually more concerned about the way I look on the outside compared to the inside.

List of related literature:

In a double-blind format, subjects ingested a 25 kcal multivitamin–mineral supplement containing 3 g creatine and other bioactives (e.g., 70 mg caffeine, 2 g arginine) or an isoenergetic maltodextrin placebo for seven days before reporting for two consecutive days of resistance training (Kraemer et al. 2007).

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Poortmans JR, Francaux M: Adverse effects of creatine supplementation: fact or fiction?

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

One randomised, double­blind study involving 30 older men (> 70 years) showed that resistance training combined with creatine supplementa­tion produced significantly greater increases in lean tissue mass, leg strength, endurance and aver­age power than placebo (Chrusch et al 2001).

“Herbs and Natural Supplements Inkling: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements Inkling: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences APAC, 2010

have attempted to document the benefits of creatine supplementation but with mixed results.

“Clayton's Basic Pharmacology for Nurses” by Michelle Willihnganz, Samuel L Gurevitz, Bruce D Clayton
from Clayton’s Basic Pharmacology for Nurses
by Michelle Willihnganz, Samuel L Gurevitz, Bruce D Clayton
Elsevier Health Sciences, 2019

More research is needed on individual differences in the response to creatine, periodic or cyclical use of creatine, side effects, and long-term effects on endurance.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

According to scientists who have been working with creatine, there appears to be little health risk with supplementation because the creatine is passively filtered from the blood and puts no extra workload on the kidneys; however, the longest study lasted only 10 weeks, so the effects of long-term use are unknown.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Effects of creatine supplementation on body composition, strength, and sprint performance.

“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

The supplements reviewed include creatine monohydrate, HMB, chromium picolinate, Tribulus terrestris, ephedrine and l-carnitine.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Effects of long-term creatine supplementation on liver and kidney functions in American college football players.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women.

“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

Alexia Lewis RD

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

[email protected]

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204 comments

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  • Ya not a great videos. Should of gave more examples. Because unless your working at bodybuilding, most of us don’t know what the right timing is, right dosage amounts, ect

  • Guyz dis baldhead bodybuilder Dr is n was right all time “bout de 20g loadin phase”, it just, he didnt xplain da much, da awsome ; Actually he’s true but needs to add dat if u want to “load phase” stuff, do it gradually per ur Day, not at one phase or de toilet will be ur real sincere friend fe de whole day n maybe de nxt say 2 as well jjj, iss true, though I look m jokin though ��������!!!

  • Just wonderful, been searching for “protein drink review” for a while now, and I think this has helped. Have you heard people talk about Kenaliyah Pumper Practicality (just google it )? Ive heard some extraordinary things about it and my partner got amazing success with it.

  • Thanks for the video content! Forgive me for chiming in, I am interested in your initial thoughts. Have you tried Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive guide for learning how to get ripped abs minus the headache. Ive heard some great things about it and my buddy got excellent success with it.

  • I’m a football player and needing to cut down before the season about 20 pounds will using creatine keep me from cutting that weight or just help muscle?

  • Ok complicated question if anyone can point me in the right direction to find an answer that be great.
    So the phosphagen system supplies short high intensity bursts and recovers quite quickly with passive rest. Research is conflicting where some studies suggest (sorry for the lack of references) that it is highly dependent on aerobic pathways and others suggest the opposite. So while the debate is ongoing one if it is highly dependent on aerobic pathways during continuous exercise at what % of VO2max stimulates maximal recovery and 2 which is actually my main question, does it’s production within the body require oxygen? If not why does the recover within muscle require oxygen?

  • Sir my age is 16 aur me bahut heavy exercise karta hu to Kia me creatine le Sakta hu filhaal Mene Amazon’s se magaya he kitni dosage lu aur kab lu

  • Great video! Backed with peer-reviewed studies with understanding of validity and replicability of the same, that’s the way to go! Keep up!

  • I’m using the 0.5lb unflavored monohydrate from my protein. when I take the creatine right after eating a sweet potato, my face immidetly becomes puffy, my hands begin sweating, I begin bloating, and I can really tell it’s working. It gets uncomfortable. However, when I take the creatine right before eating the sweet potato, all those effect go away, and I can barely tell if it’s working. Why is this, and which approach would you go with?

  • According to the video taking creatine produces increased muscle mass. Is that what studies show? Or is creatine only making you able to train harder? Meaning that creatine has mediator effects on muscle growth? More explaining please.

  • Ya not a great videos. Should of gave more examples. Because unless your working at bodybuilding, most of us don’t know what the right timing is, right dosage amounts, ect

  • What kind of doctor is this man? Because nutrient timing is grade A bro science. Only when we break a fast are we more sensitive to absorption… There’s no magic metabolic window regarding exercise, also we don’t use the protein we have today, for a day or 2 or more.

  • Sir apne mujai btya tha ki on best h ultimate nutrition k creatine se
    Pr isme bHi fake hote h kya jese protein milte b fake online

  • I must already have good creatine stores AND high type 2 muscle fibers cause I just take 1gram of monohydrate every other day prior to workout & it works amazingly. If I take more than that I experience fatigue somewhat similar to a caffeine crash. I’m able to avoid diarrhea, stomach & muscle cramps by taking my creatine with an electrolyte pill to ensure my body is hydrated enough to support the creatine effects. I also prefer taking creatine prior to workout because it gives me an energy boost which is useless if had post-workout.

  • The scooper in my creatine is about 10g and I just use that once per day, I’m little 200lbs. Should I start using half a scoop? I dont want my kidneys to needlesly process excess creatine.

  • Creatine is the best supplement I’ve come across. And although I wouldn’t class myself as a body builder. The gains are visible in just a new months.

  • Giys seriously, I luv dis ugly baldhead hhh but nvr try the 0:33 advice bout loadin(20g) even if u never take it b4, it ruins the toilet if u know wa ra mean ��

  • Could you refer to the study showing that hydrochloride is better than monohydrate? Never read any convincing studies showing thats the case

  • My mate laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed them incredible effects after I used it they are begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, lol

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Simply do a search engine search. On there you’ll find a great tips about how exactly you can lost tons of weight. Why not give it a chance? maybe it is going to work for you too.

  • Guys, build muscle doesn’t have to be hard (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that diet plan has changed my entire life. I probably should not even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am in a great mood today so I’ll share the wealth haha.

  • I have asthma, just bought some creatine. Now I’m afraid to use it! I need to be able to hold my breath for a long time! Has anybody noticed adversity with lung capacity/ added wheezing after adding creatine to their diet? Also does anybody take it before bed?

  • So if I start taking creatine I will retain more water in my muscles and stop the production of the english vocabulary. Fear enough.

  • I want to start of by saying, I think this is a great informative video explaining everything very well and showing the scientific research behind it all, just one question though, if you spread out your creatine intake throughout the day, but it’s always recommended to intake with 50g of protein and carbs as well as after a workout, how would one go about balancing that? Because if you spread it out to let’s say 4 occasions during the day, you obviously can’t workout 4 times a day, should you then add creatine to every meal you have for it to be effective? How important is it to spread the intake out?

  • hey jeremy. i got a question and i hope you or someone could provide me an answer;
    im working out 4x a week: monday and thursday upperbody tuesday and friday lowerbody. the other days i do light forms of cardio like football with friends or walking my dog.
    i do take some supplements (all from xxl nutrition): whey protein 2x25gr/day. fish oil caps 2x/day. multivitamin cap 1x/day. ultra joint support 1x/day. and lastly 5gr of monohydrate creatine/day and 4 caps of HMB /day.
    i drink about 4liter of water/day and follow a healthy diet that worked for me so far.
    ive been using the creatine and HMB for just a couple of days so far ( all the other ones ive been doing for quite a few months now ) and i noticed my stomach is very bloated:0 i never had this issue before.
    what can i do do prevent this? it looks like im 6 months pregnant especially in the evening.. im wondering if starting using creatine and hmb was a mistake to be honest. is it just all gas/water collecting in my stomach due to creatine? i dont experience cramps of discomfort however. i just look fucking pregnant and it bothers the shit out of me.
    thanks in advance

  • Could you refer to the study showing that hydrochloride is better than monohydrate? Never read any convincing studies showing thats the case

  • I heard that it can cause kidney problems but Ive also hear thats only if you take too much. If I took 5g once per day would it be safe?

  • I wouldn’t say that creatine is an energy source, but an energy carrier. It shuttles phosphate around the cell faster than ATP due to its smaller weight and size, and is a buffer to your ATP pool

  • I drink pre workout before gym and 5min before training i drink beta alanin.. than after gym im gonna use pre again for best effect mixed with 4g of creatine creapure

  • I love using creatine and i feel great and all the good effects but it just makes me so dehydrated no matter how much water I drink.

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  • Anyone tried the Custokebon Secrets? I have heard many extraordinary things about it and my friend lost lots of weight with Custokebon Secrets (look on google search engine).

  • I definitely need to eat something when I take it. It will make me ralph all over the place if I don’t have something else in my tummy.

  • Creatine is the best supplement I’ve come across. And although I wouldn’t class myself as a body builder. The gains are visible in just a new months.

  • About those comments regarding baldness: if I get to look like Dwayne Johnson or even Jason Statham, nobody’s gonna care about my hair. Even if they do, they’ll never say it to my face for fear I punch them into next week. Besides, here’s a fact of life: you will lose your hair if you get old enough. Duh!

  • I’ve been taking it since the mid 90s. I always take it pre-workout as that was the advice I had. If there’s little difference, for convenience, I’ll add it to my post workout drink.

    There was a suggestion that caffeine cancelled Creatine. I can say from experience, this is not what I have found.

  • Can i do a 2 week loading phase on creatine if i have just gotten in to bodybuilding after 4 year gap ☹️. I need a boost for my reps.. And yes i will drink 8 glasses of water through the day aswell etc. Please let me know friend! P.s 3:13. Wtf was in the small scoop?

  • Sir should I be talking break once in awhile?? Like if M on it for 3mnths should I be taking 1-2 mnths off?? Does it have any I’ll effects on kidney r any other organs

  • So tell me yes or no. I work nights is I work. Then work out after work then sleep then take my shake when I go to work. Is that fine

  • 1.Take creatine post workout
    2. Combine with two bananas and 50 grams of protein in shake
    (Take 20 g/day for faster muscle growth and 3-5 after week 1 to maintain or Take 3-5 a day for slower, but same end results.)
    3. Does not reduce natural creatine production and stores
    4. No studies show any side effects after hundreds of research testings

  • Great video! Backed with peer-reviewed studies with understanding of validity and replicability of the same, that’s the way to go! Keep up!

  • I m 15 years old my weight is 47kg and i have been working out fpr around 5 months should i consume creatine

    Or give me a best source of creatime for vegetarians

  • all the benefits can be achieved with a healthy diet. Taking creatine has been linked to testicular cancer, irregular heartbeats. here in Ireland we had some young Gaelic football players die from taking it. Its also linked with kidney disease.

  • First time viewer. Would you cover muscle retention when NOT working out. Products to use and proper foods to eat. When you are mainly just taking supplements.

  • So im a 1st time creatine “user” and i can say i wont be using that shit again ill tell you why cuase i had some side affects such as: felt like: Throwing up my body was getting DEHYDRATED drink 2 battles of water that help it i was feeling light headed dizzy lack of hunger but i also felt a Sensation of energy i was focused more i had anxiety never felt that way that’s why i will never take it again and starting tomorrow i will be throwing that 9 dollar �� battle away i can’t be working out and feeling light headed that’s dangerous in itself so yeah o yeah im wide awake becuase of this pill i feel like a drunk like 5 cups of ☕(coffee) so it did me more harm then it did me good and i excurses everyday can’t do it no more o yeah 1 more side effect i forgot my breathing was a little different don’t know how to explain it

  • almost 24 now and my hair has been falling out so much i keep it at 6mm for 7 years now. i don’t think losing some more will make a big difference lol

  • Contact us if you would like to be an ambassador for BulkSupplements…. It doesn’t cost you a thing. You can give 5% off every sale and you can make 15% on every sale.

  • Been taking creatine for 9 years without a break and recently I’ve been noticing some breathing problems. Nothing crazy but it might be time to cut it out.

  • Just wonderful, been searching for “protein drink review” for a while now, and I think this has helped. Have you heard people talk about Kenaliyah Pumper Practicality (just google it )? Ive heard some extraordinary things about it and my partner got amazing success with it.

  • Contact us if you would like to be an ambassador for BulkSupplements…. It doesn’t cost you a thing. You can give 5% off every sale and you can make 15% on every sale.

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Simply do a search engine search. On there you’ll find a great tips about how exactly you can lost tons of weight. Why not give it a chance? maybe it is going to work for you too.

  • Bhai creatine empty stomach le sakte hai….creatine or LRG.9 ikethe le sakta huu…ya kuch morning mein KHA ker 2noo luu…ager KHA ker lu to subha Kya khaoooo. Very improtent Q?

  • Guyz dis baldhead bodybuilder Dr is n was right all time “bout de 20g loadin phase”, it just, he didnt xplain da much, da awsome ; Actually he’s true but needs to add dat if u want to “load phase” stuff, do it gradually per ur Day, not at one phase or de toilet will be ur real sincere friend fe de whole day n maybe de nxt say 2 as well jjj, iss true, though I look m jokin though ��������!!!

  • So I’m 14 soon and I bought creatine and my friend told me not to take it bc I’m too young and it stunts growth it’s whey protein btw?

  • Anyone tried the Custokebon Secrets? I have heard many extraordinary things about it and my friend lost lots of weight with Custokebon Secrets (look on google search engine).

  • almost 24 now and my hair has been falling out so much i keep it at 6mm for 7 years now. i don’t think losing some more will make a big difference lol

  • If you smoke it off foil or a straight pipe, you load in a day not a week. Then just snort it to maintain your levels for best results! Tru story…

  • First time viewer. Would you cover muscle retention when NOT working out. Products to use and proper foods to eat. When you are mainly just taking supplements.

  • I have tried creatine monohydrate and it has completely screwed up my immune system. I was sick all the time! I had to stop it. My immune system went back to normal. Tried it again, and bang, immune system screwed up again. Will never take it again!

  • So tell me yes or no. I work nights is I work. Then work out after work then sleep then take my shake when I go to work. Is that fine

  • Good video.
    I’ve watched several videos on this and from what I’ve seen is that to get an effective dosage of creatine you would need to eat 1kg of raw beef, as cooking it denatures the creatine.
    Whats your thoughts on this?

  • Very impressive video, loaded with quality info, straight to the point covered all angles.. I give you ����✌��. Now I subscribed. I’ve learnt something….��

  • What kind of doctor is this man? Because nutrient timing is grade A bro science. Only when we break a fast are we more sensitive to absorption… There’s no magic metabolic window regarding exercise, also we don’t use the protein we have today, for a day or 2 or more.

  • all the benefits can be achieved with a healthy diet. Taking creatine has been linked to testicular cancer, irregular heartbeats. here in Ireland we had some young Gaelic football players die from taking it. Its also linked with kidney disease.

  • I wouldn’t say that creatine is an energy source, but an energy carrier. It shuttles phosphate around the cell faster than ATP due to its smaller weight and size, and is a buffer to your ATP pool

  • i m 16, i m training hard, i wanna be in a very good form and i want to increase my muscular mass, and be in shape, i m healty, i don t have any healt problems, should i take creatine?

  • wait, if what you said about recovery time was wrong.. than your explanation for asthma thing doesn’t make sense. This video has left me more confused.

  • What is the best way to lost lots of weight? I read lots of great opinions on the net about how Custokebon Secrets can help you lost crazy amounts of weight. Has any one tested out this popular lose weight diet plan?

  • Lol my weak ass developed kidney pains after a week of creatine loading. Had to stop for a month and drank 3-4 liters water a day to get it all away.

  • I seem to have lots of different symptoms from the same creatine. When I take it right after eating a sweet potato, I get facial puffiness, sweating, and a lower voice, and bigger muscles. When I take it right before eating a sweet potato, all these symptoms go away, and I can barely tell if the creatine is working. I’m taking the 0.5lb unflavored monohydrate from myprotein. Very strange. I tried it many times to make sure it wasn’t a placebo, and, for sure, the results were the exact same.

  • Just realized the scooper I’ve been using for my creatine is a 5g scoop and I’ve been having 2 of them daily it’s weird though cause I never saw any side effects. I got a crazy amount of muscle mass in like 4 or 5 weeks and other than that nothing really bad happened

  • Guys, build muscle doesn’t have to be hard (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that diet plan has changed my entire life. I probably should not even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am in a great mood today so I’ll share the wealth haha.

  • Adaab sir.sir plz 1 advice dijye.sir kya ise leg injury k wkt me le skte h.sir plz plz ans zrur dijyega.isse calcium recovry me problm to nhi jogi na.plz sir

  • hahah learned nothing from this. for example, with the timing. I was thinking he was going to mention specific times or minutes pre or post workout. Gained nothing. total waste

  • So im a 1st time creatine “user” and i can say i wont be using that shit again ill tell you why cuase i had some side affects such as: felt like: Throwing up my body was getting DEHYDRATED drink 2 battles of water that help it i was feeling light headed dizzy lack of hunger but i also felt a Sensation of energy i was focused more i had anxiety never felt that way that’s why i will never take it again and starting tomorrow i will be throwing that 9 dollar �� battle away i can’t be working out and feeling light headed that’s dangerous in itself so yeah o yeah im wide awake becuase of this pill i feel like a drunk like 5 cups of ☕(coffee) so it did me more harm then it did me good and i excurses everyday can’t do it no more o yeah 1 more side effect i forgot my breathing was a little different don’t know how to explain it

  • According to the video taking creatine produces increased muscle mass. Is that what studies show? Or is creatine only making you able to train harder? Meaning that creatine has mediator effects on muscle growth? More explaining please.

  • At first I gained the water weight and a little push in the gym but seemed that my body adapted and lost most of the water weight. Also gave me cramps more often an also intestinal pains. Noticed red skin rash too that went away after stopping supplementation

  • howzit bru, do you think i should u creatine i play water polo 5 times a week and gym 4 times a week and dont get a steady diet due to staying in a hostel witch 9 out of 10 times the food is so bad that i dont want to eat.

  • Taking a creatine supplement and “overnutrition” are completely unrelated topics. If you exercise at all, you will likely benefit from creatine. Pretty much all athletes who compete professionally in rigorous sports take creatine.

  • 6:19 6:29? Food doesn’t have all of the necessary essential nutrients we need, so supplements are needed… supplementing is part of nutrition.

  • is that true taking creatine hurt kidney function. Correct me if i am wrong and also heard that Creatine user need to drink minimum 4-5 ltr of water every day.

  • For starters the reason muscles are sore is cause they are growing stronger. So let the fibers do their own work.
    One big problem with creatine is rapid heart rate and that isnt a good thing.

  • finally found what i was searchjng for.. BEST VIDEO FOUND IN THE CREATINE SUBJECT… Your video is so underrated should be millions of views thanks a lot.. you explained it all! just one thing: does creatine cause hair loss? studies say creatine will cause hair loss only to something related to family genes with problem to hair loss creatine will make it worse..?

  • Lovely Video clip! Sorry for chiming in, I would love your opinion. Have you heard about Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive product for learning how to get ripped abs minus the hard work. Ive heard some awesome things about it and my old buddy Taylor finally got excellent success with it.

  • Been taking creatine for 9 years without a break and recently I’ve been noticing some breathing problems. Nothing crazy but it might be time to cut it out.

  • No bad side effects u make it in ur body jus maybe take a few months off if a month n take 3 5g a day.. that’s all it is its kn steak fish etc.. totally safe!

  • Quick question, could I take a shake in the morning with 2g if creatine and a post workout shake with 3g for the result ig?? or is it like 3-5 at once?

  • I usually never say that, but manyou really need more subs.
    Your content atleast by judging on this video are high-quality in both terms of visual explanation and knowledge. Keep going!

  • I’ve been taking it since the mid 90s. I always take it pre-workout as that was the advice I had. If there’s little difference, for convenience, I’ll add it to my post workout drink.

    There was a suggestion that caffeine cancelled Creatine. I can say from experience, this is not what I have found.

  • Ask Omarlisuf… he became addicted to the dangerous “creatine” and never recovered, now he is forever doing calf raises and having no progress in calf size…. a dangerous substance

  • Pls sir veg source with complete amino chain….konse food combine kare jho uski amino complete ho..milk soy chia seeds ko chorke

  • so, how long can i take 5 grams of creatine for? should u cycle? ive been already 3 months on it, can i keep going or should i take a break?

  • Quick question, could I take a shake in the morning with 2g if creatine and a post workout shake with 3g for the result ig?? or is it like 3-5 at once?

  • is that true taking creatine hurt kidney function. Correct me if i am wrong and also heard that Creatine user need to drink minimum 4-5 ltr of water every day.

  • Ask Omarlisuf… he became addicted to the dangerous “creatine” and never recovered, now he is forever doing calf raises and having no progress in calf size…. a dangerous substance

  • 1:25 ” heavy workout ” is the only shit I understood. Why did I wait that long into this video is behond me. Going to the gym now.

  • aapne bahot hi simple aur acchi tarah se samjhaya sir��
    sir aapse ek nivedan hai ki ek video daily exercise par banaye, matalb ki monday ko kis muscle ka workout kare, tuesday ko kaunsi muscle,,,, full week workout plan sir,,,, plz sir humble request sir����

  • Hi! Found this video because I was curious of the chemical structure and functionality of creatine. This video was incredibly informative, however I’m still very curious as to the function and role of creatine in the body in terms of biological physiology?
    Thanks!

  • Man quick question, Does creatine decrease your mental acuity? In other words will I end up being dumb as a rock on this? Lol just what I’ve heard… also I’ve heard that it might Contribute to hair loss?
    Would really appreciate it if you would get back to me man!

  • I have never ever taken creatine before but I’m hearing a lot of comments about how it affects the human body and how it does more harm then good so I’m uncertain if I want to try it or not.

  • I want to start of by saying, I think this is a great informative video explaining everything very well and showing the scientific research behind it all, just one question though, if you spread out your creatine intake throughout the day, but it’s always recommended to intake with 50g of protein and carbs as well as after a workout, how would one go about balancing that? Because if you spread it out to let’s say 4 occasions during the day, you obviously can’t workout 4 times a day, should you then add creatine to every meal you have for it to be effective? How important is it to spread the intake out?

  • Expecting subtitles also from next video onwards syrus sir.
    south Indians are weak in hindhi.
    so if subtitles also included.we can understand very well.
    ��
    anyway nice information sir ����

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  • So I’m 14 soon and I bought creatine and my friend told me not to take it bc I’m too young and it stunts growth it’s whey protein btw?

  • so, how long can i take 5 grams of creatine for? should u cycle? ive been already 3 months on it, can i keep going or should i take a break?

  • About those comments regarding baldness: if I get to look like Dwayne Johnson or even Jason Statham, nobody’s gonna care about my hair. Even if they do, they’ll never say it to my face for fear I punch them into next week. Besides, here’s a fact of life: you will lose your hair if you get old enough. Duh!

  • What is the best way to lost lots of weight? I read lots of great opinions on the net about how Custokebon Secrets can help you lost crazy amounts of weight. Has any one tested out this popular lose weight diet plan?

  • I took creatine in high school and I went from 135 as a freshman to 210 as a junior. Part of it had to do with genetics but creatine definitely helped.

  • 2:41
    6. WHAT ABOUT CREATINE FOR VEGETARIANS OR VEGANS?
    “They will benefit the most because, and the reason is because they’re pussies..I mean they don’t typically have it in their diet.”

  • Good video.
    I’ve watched several videos on this and from what I’ve seen is that to get an effective dosage of creatine you would need to eat 1kg of raw beef, as cooking it denatures the creatine.
    Whats your thoughts on this?

  • I’m using the 0.5lb unflavored monohydrate from my protein. when I take the creatine right after eating a sweet potato, my face immidetly becomes puffy, my hands begin sweating, I begin bloating, and I can really tell it’s working. It gets uncomfortable. However, when I take the creatine right before eating the sweet potato, all those effect go away, and I can barely tell if it’s working. Why is this, and which approach would you go with?

  • Your warning about creatine aggravating asthma sounds right. While I was taking it, I was plagued with coughing. I thought it was from furnace dust, but since discontinuing creatine the coughing has stopped.

  • CREATINE FULLFILL muscles with water is that bad or good??? I need an answer because I’m thinking to get it.. i also take serious mass.. in 2 months i gained 5kg but i need to know to add creatine or no

  • I’m 16 and 5’5/105lbs and i want to try this, but i’ve heard so much about hair loss, liver, and heart problems and it’s throwing me off. Can someone who’s used it give me advice

  • Ok complicated question if anyone can point me in the right direction to find an answer that be great.
    So the phosphagen system supplies short high intensity bursts and recovers quite quickly with passive rest. Research is conflicting where some studies suggest (sorry for the lack of references) that it is highly dependent on aerobic pathways and others suggest the opposite. So while the debate is ongoing one if it is highly dependent on aerobic pathways during continuous exercise at what % of VO2max stimulates maximal recovery and 2 which is actually my main question, does it’s production within the body require oxygen? If not why does the recover within muscle require oxygen?

  • Hi! Found this video because I was curious of the chemical structure and functionality of creatine. This video was incredibly informative, however I’m still very curious as to the function and role of creatine in the body in terms of biological physiology?
    Thanks!

  • The scooper in my creatine is about 10g and I just use that once per day, I’m little 200lbs. Should I start using half a scoop? I dont want my kidneys to needlesly process excess creatine.

  • They hairloss theory done the individual’s took 25gm cratine with 25 gm glucose thats waaayyyyy tooo muchh. Thats why their DHT was increased!!!

  • i want to ask you because youre very educated it seems
    ancient greek athlethes…they dint have creatin..they dint have fish oil.. they dint have protein shake..
    still…they are motivation for todays fitness athletes and bodybuilders
    you sure have seen all that statues from athlethes..or GODs…
    how they do it?

    i know just that they train like whole day..wich if u ask someone today..every day ful day..is not bad…must rest 2 days right?
    so? YO|URe opinion

  • I drink pre workout before gym and 5min before training i drink beta alanin.. than after gym im gonna use pre again for best effect mixed with 4g of creatine creapure

  • 6:19 6:29? Food doesn’t have all of the necessary essential nutrients we need, so supplements are needed… supplementing is part of nutrition.

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  • CREATINE FULLFILL muscles with water is that bad or good??? I need an answer because I’m thinking to get it.. i also take serious mass.. in 2 months i gained 5kg but i need to know to add creatine or no

  • I definitely need to eat something when I take it. It will make me ralph all over the place if I don’t have something else in my tummy.

  • At first I gained the water weight and a little push in the gym but seemed that my body adapted and lost most of the water weight. Also gave me cramps more often an also intestinal pains. Noticed red skin rash too that went away after stopping supplementation

  • Expecting subtitles also from next video onwards syrus sir.
    south Indians are weak in hindhi.
    so if subtitles also included.we can understand very well.
    ��
    anyway nice information sir ����

  • I took creatine in high school and I went from 135 as a freshman to 210 as a junior. Part of it had to do with genetics but creatine definitely helped.

  • For starters the reason muscles are sore is cause they are growing stronger. So let the fibers do their own work.
    One big problem with creatine is rapid heart rate and that isnt a good thing.

  • Was taking 5g of creatine throughout each day and noticed significant hair loss within two weeks. I was one of those people that thought I’ll be fine, it’s just people fear-mongering or spreading BS online but sadly it turned out to be true. This is my experience and obviously doesn’t reflect anyone else’s but sadly no more creatine for me.

  • I’m 16 and 5’5/105lbs and i want to try this, but i’ve heard so much about hair loss, liver, and heart problems and it’s throwing me off. Can someone who’s used it give me advice

  • I’ve asked this in other places, but I’ll ask again because I am trying to get an answer. I don’t know if anyone else has noticed this, but the 0.5lb and 1.1lb bags of creatine monohydrate from my protein are very different. While the 1.1lb bags are consistent with other 1.1lb bags, as soon as I switch from taking the 1.1lb bag to the 0.5lb bag, my acne goes away, I sleep better, and I stop losing hair. I also notice changes in my motor movements and even how deep my voice sounds. Anyone know why this is? I don’t want to be taking a placebo. I know for a fact that the 1.1lb bag works for me, but I also like the fact that the 0.5lb bag doesn’t give me Side effects. I’m at at loss as to which to take. I asked my protein about it, but they just asked me to provide a batch number and confirmed that the 0.5lb bag is “as tested”. That really doesn’t help explain why they are so different.

  • Adaab sir.sir plz 1 advice dijye.sir kya ise leg injury k wkt me le skte h.sir plz plz ans zrur dijyega.isse calcium recovry me problm to nhi jogi na.plz sir

  • Lol my weak ass developed kidney pains after a week of creatine loading. Had to stop for a month and drank 3-4 liters water a day to get it all away.

  • Very impressive video, loaded with quality info, straight to the point covered all angles.. I give you ����✌��. Now I subscribed. I’ve learnt something….��

  • Sir, my question is guru mann Sir ka jo pure mass program hain wo main follow karunga jab gm nutrition whey protein isolate deliver ho jayega. Lekin Syrus Sir, pure mass main jo protein intake hain wo bahut jyada hain aur budget ke bahar hain mera sirf 150gm-160gm protein ho rha hai aur main 176 pound ka Hu and mujhe pure mass gain karna hai. What to do kaise main 8weeks main Acha gain karu. Please reply

  • I seem to have lots of different symptoms from the same creatine. When I take it right after eating a sweet potato, I get facial puffiness, sweating, and a lower voice, and bigger muscles. When I take it right before eating a sweet potato, all these symptoms go away, and I can barely tell if the creatine is working. I’m taking the 0.5lb unflavored monohydrate from myprotein. Very strange. I tried it many times to make sure it wasn’t a placebo, and, for sure, the results were the exact same.

  • I workout in the morning so can I take it with my post workout meal after reaching home…… or should I take it before the meal?

  • I have took 20 g of creatine for 5 days and my arms are normally have gotten a bit bigger like normally but when I workout and get a pump they are super bloated. Does anyone know if this is normal.

  • 2:41
    6. WHAT ABOUT CREATINE FOR VEGETARIANS OR VEGANS?
    “They will benefit the most because, and the reason is because they’re pussies..I mean they don’t typically have it in their diet.”

  • Sir creatine chodne ke Baad hamari body firse skinny ho jayegi aur pump nahi milta he Kia koi nuksaan he Kia creatine chodne ke Baad ples jaldi batana ples ples ples

  • Sir my age is 16 aur me bahut heavy exercise karta hu to Kia me creatine le Sakta hu filhaal Mene Amazon’s se magaya he kitni dosage lu aur kab lu

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  • Giys seriously, I luv dis ugly baldhead hhh but nvr try the 0:33 advice bout loadin(20g) even if u never take it b4, it ruins the toilet if u know wa ra mean ��

  • They hairloss theory done the individual’s took 25gm cratine with 25 gm glucose thats waaayyyyy tooo muchh. Thats why their DHT was increased!!!

  • I’ve asked this in other places, but I’ll ask again because I am trying to get an answer. I don’t know if anyone else has noticed this, but the 0.5lb and 1.1lb bags of creatine monohydrate from my protein are very different. While the 1.1lb bags are consistent with other 1.1lb bags, as soon as I switch from taking the 1.1lb bag to the 0.5lb bag, my acne goes away, I sleep better, and I stop losing hair. I also notice changes in my motor movements and even how deep my voice sounds. Anyone know why this is? I don’t want to be taking a placebo. I know for a fact that the 1.1lb bag works for me, but I also like the fact that the 0.5lb bag doesn’t give me Side effects. I’m at at loss as to which to take. I asked my protein about it, but they just asked me to provide a batch number and confirmed that the 0.5lb bag is “as tested”. That really doesn’t help explain why they are so different.

  • Anything with “hydrochloride” in its name is an acid. That’s hydrogen and chlorine. I am not saying it’s bad! Just be aware if you’re consuming that, you’re consuming an acid.

  • I must already have good creatine stores AND high type 2 muscle fibers cause I just take 1gram of monohydrate every other day prior to workout & it works amazingly. If I take more than that I experience fatigue somewhat similar to a caffeine crash. I’m able to avoid diarrhea, stomach & muscle cramps by taking my creatine with an electrolyte pill to ensure my body is hydrated enough to support the creatine effects. I also prefer taking creatine prior to workout because it gives me an energy boost which is useless if had post-workout.

  • If you smoke it off foil or a straight pipe, you load in a day not a week. Then just snort it to maintain your levels for best results! Tru story…

  • howzit bru, do you think i should u creatine i play water polo 5 times a week and gym 4 times a week and dont get a steady diet due to staying in a hostel witch 9 out of 10 times the food is so bad that i dont want to eat.

  • I have tried creatine monohydrate and it has completely screwed up my immune system. I was sick all the time! I had to stop it. My immune system went back to normal. Tried it again, and bang, immune system screwed up again. Will never take it again!

  • How Creatine Works:
    If you’re not familiar with how creatine works here is a simple explanation. Andesine Triphosphate (ATP) fuels all muscle contraction, which is stored in the muscle cell. There is enough stored ATP in the muscle cell for about 5 to 7 seconds of intense exertion. After that the body has to use a different energy system so it takes Creatin-Phosphate (CP), which is also stored in the muscle and mixes it with Anderson Diphosphate (ADP) to make ATP. Creatine gives ADP the third phosphate molecule to make ATP.

  • Lovely Video clip! Sorry for chiming in, I would love your opinion. Have you heard about Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive product for learning how to get ripped abs minus the hard work. Ive heard some awesome things about it and my old buddy Taylor finally got excellent success with it.

  • Sir, my question is guru mann Sir ka jo pure mass program hain wo main follow karunga jab gm nutrition whey protein isolate deliver ho jayega. Lekin Syrus Sir, pure mass main jo protein intake hain wo bahut jyada hain aur budget ke bahar hain mera sirf 150gm-160gm protein ho rha hai aur main 176 pound ka Hu and mujhe pure mass gain karna hai. What to do kaise main 8weeks main Acha gain karu. Please reply

  • More asthma in athletes correct. Because of Creatine? Nope. I think athletes are just naturally more exposed to stress to the breathing system, when training hard.. especially endurance athletes face additional stress adding to workload induced by training alone (f.e.: runners/cyclists: outside exposure to pollen, air pollution, etc.; swimmers: chlorine, wet and warm climate insight, big changes to outside; wintersports: extremely cold air)

    I don’t know where you read about the link of those two, or if you just make that correlation up yourself.

    I don’t know about the situation when you already have asthma and then start taking Creatine. But you make it sound like Creatine causes asthma which I think is nonsense.

  • Pls sir veg source with complete amino chain….konse food combine kare jho uski amino complete ho..milk soy chia seeds ko chorke

  • Anything with “hydrochloride” in its name is an acid. That’s hydrogen and chlorine. I am not saying it’s bad! Just be aware if you’re consuming that, you’re consuming an acid.

  • i m 16, i m training hard, i wanna be in a very good form and i want to increase my muscular mass, and be in shape, i m healty, i don t have any healt problems, should i take creatine?

  • wait, if what you said about recovery time was wrong.. than your explanation for asthma thing doesn’t make sense. This video has left me more confused.

  • I have took 20 g of creatine for 5 days and my arms are normally have gotten a bit bigger like normally but when I workout and get a pump they are super bloated. Does anyone know if this is normal.

  • Can i do a 2 week loading phase on creatine if i have just gotten in to bodybuilding after 4 year gap ☹️. I need a boost for my reps.. And yes i will drink 8 glasses of water through the day aswell etc. Please let me know friend! P.s 3:13. Wtf was in the small scoop?

  • More asthma in athletes correct. Because of Creatine? Nope. I think athletes are just naturally more exposed to stress to the breathing system, when training hard.. especially endurance athletes face additional stress adding to workload induced by training alone (f.e.: runners/cyclists: outside exposure to pollen, air pollution, etc.; swimmers: chlorine, wet and warm climate insight, big changes to outside; wintersports: extremely cold air)

    I don’t know where you read about the link of those two, or if you just make that correlation up yourself.

    I don’t know about the situation when you already have asthma and then start taking Creatine. But you make it sound like Creatine causes asthma which I think is nonsense.

  • No bad side effects u make it in ur body jus maybe take a few months off if a month n take 3 5g a day.. that’s all it is its kn steak fish etc.. totally safe!

  • Man quick question, Does creatine decrease your mental acuity? In other words will I end up being dumb as a rock on this? Lol just what I’ve heard… also I’ve heard that it might Contribute to hair loss?
    Would really appreciate it if you would get back to me man!

  • Hmmmm. I pretty much only eat protein and I take creatine everyday. Perhaps I’ll have to try an experiment when it runs out in a week or so and see if my lifting and recovery get worse without it.

  • I heard that it can cause kidney problems but Ive also hear thats only if you take too much. If I took 5g once per day would it be safe?

  • Was taking 5g of creatine throughout each day and noticed significant hair loss within two weeks. I was one of those people that thought I’ll be fine, it’s just people fear-mongering or spreading BS online but sadly it turned out to be true. This is my experience and obviously doesn’t reflect anyone else’s but sadly no more creatine for me.

  • Your warning about creatine aggravating asthma sounds right. While I was taking it, I was plagued with coughing. I thought it was from furnace dust, but since discontinuing creatine the coughing has stopped.

  • Hey Jim you seem to care about science, health and fitness. So why after preaching about ingesting non toxic ingredients, why do you sell people products with those ingredients in them with a prop 65 warning that states ingredients in your products cause birth defects and cancer?

  • Sir creatine chodne ke Baad hamari body firse skinny ho jayegi aur pump nahi milta he Kia koi nuksaan he Kia creatine chodne ke Baad ples jaldi batana ples ples ples

  • Taking a creatine supplement and “overnutrition” are completely unrelated topics. If you exercise at all, you will likely benefit from creatine. Pretty much all athletes who compete professionally in rigorous sports take creatine.

  • hahah learned nothing from this. for example, with the timing. I was thinking he was going to mention specific times or minutes pre or post workout. Gained nothing. total waste

  • Best video on subject i have found. Although i fit into that category of exercising 5 times a week with a healthly diet, what if you work a very physical job as well ie laboring and construction. Ive been questioning weather or not i should take it as i am struggling to put on muscle and i eat ALOT already. Love to hear your thoughts

  • I usually never say that, but manyou really need more subs.
    Your content atleast by judging on this video are high-quality in both terms of visual explanation and knowledge. Keep going!

  • finally found what i was searchjng for.. BEST VIDEO FOUND IN THE CREATINE SUBJECT… Your video is so underrated should be millions of views thanks a lot.. you explained it all! just one thing: does creatine cause hair loss? studies say creatine will cause hair loss only to something related to family genes with problem to hair loss creatine will make it worse..?

  • Best video on subject i have found. Although i fit into that category of exercising 5 times a week with a healthly diet, what if you work a very physical job as well ie laboring and construction. Ive been questioning weather or not i should take it as i am struggling to put on muscle and i eat ALOT already. Love to hear your thoughts

  • I have never ever taken creatine before but I’m hearing a lot of comments about how it affects the human body and how it does more harm then good so I’m uncertain if I want to try it or not.

  • Just realized the scooper I’ve been using for my creatine is a 5g scoop and I’ve been having 2 of them daily it’s weird though cause I never saw any side effects. I got a crazy amount of muscle mass in like 4 or 5 weeks and other than that nothing really bad happened

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  • hey jeremy. i got a question and i hope you or someone could provide me an answer;
    im working out 4x a week: monday and thursday upperbody tuesday and friday lowerbody. the other days i do light forms of cardio like football with friends or walking my dog.
    i do take some supplements (all from xxl nutrition): whey protein 2x25gr/day. fish oil caps 2x/day. multivitamin cap 1x/day. ultra joint support 1x/day. and lastly 5gr of monohydrate creatine/day and 4 caps of HMB /day.
    i drink about 4liter of water/day and follow a healthy diet that worked for me so far.
    ive been using the creatine and HMB for just a couple of days so far ( all the other ones ive been doing for quite a few months now ) and i noticed my stomach is very bloated:0 i never had this issue before.
    what can i do do prevent this? it looks like im 6 months pregnant especially in the evening.. im wondering if starting using creatine and hmb was a mistake to be honest. is it just all gas/water collecting in my stomach due to creatine? i dont experience cramps of discomfort however. i just look fucking pregnant and it bothers the shit out of me.
    thanks in advance

  • bhai i am 30 and i am doing workout from last 6 years but i want to know i have a kidney stone issue. So can i take creatine after workout with my protein. and one more question can i take creatine during workout as well… please reply.

  • Hey Jim you seem to care about science, health and fitness. So why after preaching about ingesting non toxic ingredients, why do you sell people products with those ingredients in them with a prop 65 warning that states ingredients in your products cause birth defects and cancer?

  • Thanks for the video content! Forgive me for chiming in, I am interested in your initial thoughts. Have you tried Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive guide for learning how to get ripped abs minus the headache. Ive heard some great things about it and my buddy got excellent success with it.

  • I have asthma, just bought some creatine. Now I’m afraid to use it! I need to be able to hold my breath for a long time! Has anybody noticed adversity with lung capacity/ added wheezing after adding creatine to their diet? Also does anybody take it before bed?

  • 5 Rules of Supplementation

    1. Supplemints helpwith speling.
    2. Supplemints help,improove yer grammar*
    3. Supplements help improve yer memory..
    4. Suplemints help crea
    5. Supplemints help improve yer memory

  • 1:25 ” heavy workout ” is the only shit I understood. Why did I wait that long into this video is behond me. Going to the gym now.

  • Sir apne mujai btya tha ki on best h ultimate nutrition k creatine se
    Pr isme bHi fake hote h kya jese protein milte b fake online

  • Thanks for the Video! Forgive me for the intrusion, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (probably on Google)? It is a good exclusive guide for learning how to get ripped abs without the headache. Ive heard some pretty good things about it and my mate at last got astronomical results with it.

  • How Creatine Works:
    If you’re not familiar with how creatine works here is a simple explanation. Andesine Triphosphate (ATP) fuels all muscle contraction, which is stored in the muscle cell. There is enough stored ATP in the muscle cell for about 5 to 7 seconds of intense exertion. After that the body has to use a different energy system so it takes Creatin-Phosphate (CP), which is also stored in the muscle and mixes it with Anderson Diphosphate (ADP) to make ATP. Creatine gives ADP the third phosphate molecule to make ATP.

  • aapne bahot hi simple aur acchi tarah se samjhaya sir��
    sir aapse ek nivedan hai ki ek video daily exercise par banaye, matalb ki monday ko kis muscle ka workout kare, tuesday ko kaunsi muscle,,,, full week workout plan sir,,,, plz sir humble request sir����

  • 1.Take creatine post workout
    2. Combine with two bananas and 50 grams of protein in shake
    (Take 20 g/day for faster muscle growth and 3-5 after week 1 to maintain or Take 3-5 a day for slower, but same end results.)
    3. Does not reduce natural creatine production and stores
    4. No studies show any side effects after hundreds of research testings

  • I love using creatine and i feel great and all the good effects but it just makes me so dehydrated no matter how much water I drink.

  • सर मैं सुबह जिम जाता हूँ….

    सुबह खाली पेट पानी में मिला के पीने से कुछ दिक्कत तो नहीं होगी ना??? Best results के लिए किस time इसको पीऊ?

  • i want to ask you because youre very educated it seems
    ancient greek athlethes…they dint have creatin..they dint have fish oil.. they dint have protein shake..
    still…they are motivation for todays fitness athletes and bodybuilders
    you sure have seen all that statues from athlethes..or GODs…
    how they do it?

    i know just that they train like whole day..wich if u ask someone today..every day ful day..is not bad…must rest 2 days right?
    so? YO|URe opinion

  • Hmmmm. I pretty much only eat protein and I take creatine everyday. Perhaps I’ll have to try an experiment when it runs out in a week or so and see if my lifting and recovery get worse without it.

  • I workout in the morning so can I take it with my post workout meal after reaching home…… or should I take it before the meal?

  • I’m a football player and needing to cut down before the season about 20 pounds will using creatine keep me from cutting that weight or just help muscle?

  • bhai i am 30 and i am doing workout from last 6 years but i want to know i have a kidney stone issue. So can i take creatine after workout with my protein. and one more question can i take creatine during workout as well… please reply.

  • सर मैं सुबह जिम जाता हूँ….

    सुबह खाली पेट पानी में मिला के पीने से कुछ दिक्कत तो नहीं होगी ना??? Best results के लिए किस time इसको पीऊ?

  • Sir should I be talking break once in awhile?? Like if M on it for 3mnths should I be taking 1-2 mnths off?? Does it have any I’ll effects on kidney r any other organs

  • So if I start taking creatine I will retain more water in my muscles and stop the production of the english vocabulary. Fear enough.

  • Thanks for the Video! Forgive me for the intrusion, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (probably on Google)? It is a good exclusive guide for learning how to get ripped abs without the headache. Ive heard some pretty good things about it and my mate at last got astronomical results with it.

  • Bhai creatine empty stomach le sakte hai….creatine or LRG.9 ikethe le sakta huu…ya kuch morning mein KHA ker 2noo luu…ager KHA ker lu to subha Kya khaoooo. Very improtent Q?

  • I m 15 years old my weight is 47kg and i have been working out fpr around 5 months should i consume creatine

    Or give me a best source of creatime for vegetarians