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What Does Creatine Do | Which Form is Best

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Creatine Ethyl Ester (CEE) Creatine ethyl ester is commonly called an “advanced creatine” and that it “increases uptake” over standard creatine monohydrate. It is funny that this is the common marketing claim because the truth is that creatine ethyl ester rapidly degrades into the metabolite creatinine in the intestines, almost completely in fact. Well, creatine monohydrate is by far the most researched and studied form, and is widely regarded as the safest and most effective kind of creatine. So the next time you’re browsing around at your local GNC looking for supplements to build muscle, consider bypassing all of that overly hyped, fancy new stuff that the salesperson is convincing you to buy. Creatine monohydrate is the most common form, and the one most scientific studies use.

Despite some of the newer creatine products to hit the market, this form remains the most used and is still the best value as the standard by which all other forms are still judged. The word creatine is derived from the Greek word for meat, and was first discovered by a French scientist by the name of Michel Chevreul in the 1800s. 5. Creatine is a naturally occurring nitrogenous organic acid found in the skeletal muscle of vertebrates.

About 95% of the creatine found in the human body is located within the skeletal muscle. Creatine is best known for its performance-enhancing effects. Even though creatine is a natural substance created in the body and it can be ingested through a number of foods, multiple kilograms of these foods would have to be consumed to get these extraordinary effects. we give you a crash course on creatine, we will also take the. What is The Best Creatine Form? A Creatine Crash Course Tigerfitness.com Creatine Ethyl Ester (CEE) Creatine ethyl ester is commonly called an “advanced creatine” and that it “increases uptake” over standard creatine monohydrate.

It is funny that this is the common marketing claim because the truth is that creatine ethyl ester rapidly. Best Creatine for women supplements for Health and Performanc.Popularized by athletes and body-builders, creatina supplements are one of the most effective means of increasing power, endurance, strength, muscle mass and improving overall health. Creatine is available in both powder and pill form. Choosing one over the other comes down to which one you find more convenient. Consult your.

When it. The Best Creatine in an Easy to Use Tablet Form Everstrong Everstrong was the creatine used in a recent study that reported increased driving distance and strength by users. People approaching middle age should take a creatine supplement to retain muscle lost to the aging process.

Everstrong is the best creatine on the market. I Think This is the Best Pure Creatine Monohydrate. I think the best pure creatine monohydrate is Optimum Nutrition Micronized Creatine Powder. Optimum Nutrition is a good company that has been around for a while, and the Optimum Nutrition creatine has the smallest grains on the market.

It also dissolves better than the other brands in my opinion.

List of related literature:

Creatine is one of the most popular nutritional supplements, and it has been shown to increase muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, that rely on the ATP–CP energy system.66 Creatine has been studied extensively, with more than 5,000 studies to date.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

The optimal time to take creatine is immediately after a workout, combined with a drink with a high glycemic index (e.g., a commercial sports drink).

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Creatine monohydrate is the most-studied form of creatine.

“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, 2020

For powdered creatine, I recommend the highly absorbable form Creapure by EXOS, and for capsules, CRE-O2 by Millennium Sports.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

There are now three major forms of creatine on the market (monohydrate, citrate, and pyruvate), and I’m sure you’re wondering which form works the best.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Using a fast loading phase (4 or 5 servings of 5 g of creatine monohydrate in fluids a day for 3 or 4 days) or slow loading phase (2 servings of 5 g of creatine monohydrate a day for 30 days) can fill the muscle to capacity with creatine.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

For intense, short-term exercise (e.g., a 10 to 15 second sprint for a dog), stored creatine phosphate (CPO3) and ATP provide most of the energy (see Chapter 77).

“Textbook of Veterinary Physiological Chemistry” by Larry R. Engelking
from Textbook of Veterinary Physiological Chemistry
by Larry R. Engelking
Elsevier Science, 2014

The combined effects of supplementation with creatine, conjugated linoleic acid and whey protein for 5 weeks in addition to strength training resulted in a greater increase in muscle strength and lean mass compared to either creatine plus placebo or placebo alone (Cornish et al 2009).

“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

Use of supplemental creatine to fuel intense, short efforts is behind sales of creatine monohydrate, the synthetic form of endogenous creatine phosphate.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Probably the most frequently used and most researched supplement consumed by athletes Claims: Creatine may increase exercise performance in short repetitive bouts of high-intensity exercise offset by brief rest periods (30–120 seconds).

“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

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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  • Just watched your video it’s very informative, thank you. I’m a subscriber. What about creatine glycerol phosphate? I was told this was better because it didn’t produce creatinine is that true?

  • Lovely but friendly advise check your sense of humor and diversity before you do some serious unnecessary stress on your innocent brain ��

  • Excellent video. Great info and you weren’t telling me only the Creatine you invented will work. I will be watching your channel often. Thank you.

  • So when you mix creatine with your shake or with a cup of water isn’t it turning it into a liquid making it bad? Am I supposed to just spoon it lol?

  • Thanks guys. I found the recommended creatine blend on ebay for pennies which is about all I had to spend on it lol. Pounds to both of you from each hand!

  • Why the fuck would you use gram per pound?! is there no small weight unit in the imperial system? Otherwise just use kilogram and you got an actual scale being 1 per 1000.

  • Your creatinine video has me thinking of all the energy drinks out with it added into it. You should go through the different ones like Bang, Monster, Monster Zero, 5-Hour Energy, Mtn Ops Ignite, Reign, ON, Redbull, NOS, Rockstar, Etc. It would be great to hear the benefits and drawbacks these products provide for the body and ways to get the same effects through nutrition and/or supplements. So many people are on-the-go for work, and I find myself run down many days needing the quick pick-me-up and fall into these traps since they are quick and easy solutions for an almost instant energy rush. Be great to hear your thoughts.

  • I want something to help my performance in training and conpeting in mma, im looking into buying creatine but not sure which form of creatine i should buy. Could you recommend which one would be best for combat sports?

  • I’ve read that those who exercise in extreme heat should not use creatine and I do hot yoga 4-6 days a week so I’ve never dared to experiment with it.

  • Water, water & more water. Try to drink a gallon a day. Very difficult as it will make you go to the bathroom a lot….I mean a lot. But you will see incredible results over time especially when taking a decent amount of protein and 5mgs of creating a day.

  • Hey…u said its formed by three amino acids which are non essential amino acids.
    Glycine is only one that is non essential remaining two acids are essential.

    Correct me if I am wrong.thank you

  • If Creatine breaks down when suspended in water, then is it better to avoid the powders, which get mixed with water for ingestion?

  • Kre alkaline is great for your brain those with add adhd slow cognitive tempo and boxers because monohydrate needs more water so making weight is easier with kre alkaline.

  • been on creatine hydrochloride for about 1 month now. im drinkin plenty of water eating alot. from what ive noticed is that i feel stronger noticed a difference in my arms they look a little bit bigger lots of energy when lifting weights. no cons as far as i can tell. im gonna keep usin it till i hit 175lbs and then cut a bit

  • Man, creatine and shit? I got no problem with it, I am about to get me a batch but why the fuck can’t we just get shredded naturally like back in the day. Why did Spartans and fucking gladiators all get shredded and make crazy gains without any whey or creatine? 

    Some fucked up 21st century shit, everyone is weak…

  • Wow! This brings a lot of clarity to the subject of Creatine. I remember learning about the kreb cycle and ATP in my anatomy and physiology class in college. My head would be spinning. Thanks.

  •    “Green eyed lady lovely lady these two black dudes ain’t too bright. They may eat a lot of creatine; but if they don’t ball you? They ain’t right! They say that your body, ain’t got nothing to pump you; until you take; the brand they like. They get paid a lot of money to take creatine that they claim is right!” Bass-Solo: Do da da da do-da da da doda. Do da do da da Do da da do da.Do da da do da da da do-dadoda. Green eyed black dudes pumped on steroids? Pushing creatine supplements; just don’t seem right!” Green eyed black dudes pumped on steroids? Pumping iron thru the night
     Paraphrased from, “Green eyed Lady,” by the 1970s psychedelic rock band Sugarloaf. Written by band members Jerry Corbetta and Dave Riordan… But describes these two narcissistic bbut soerely and lamely ignorant muscle brains to a tee. FORE! Thunp…
    “DAMN BRUTHA! YA HIT ME IN MA BIG-ASSED greeneyed HEAD WITH THAT CLUB!!! ‘ROID RAGE AIN’T A MYTH Y’ALL. I gotta take a break and whoop on my dumb-ass bro-hand. Come here muhfugga!!!” Censored for senseless violence and racist idiocy.
    Seems like some idiocy may be contagious! If not; why not go have a nice lay-down and when you’re feeling rested try and locate your GOOD glasses. Okay, ya set? Now take another view and look real hard! Bet you won’t find Ladies anywhere in this  video… If you still see her, (or any?) get those peepers checked, okay?
    Peace, Love, Happiness & Better Vision Care for The Needy, BluzCat

  • Can a beginner take creatine monohydrate? I have not yet joined a gym but do exercises at home. Should I wait till I go to gym and later add creatine?

  • I don’t know if Mr DeLauer will actually read this but if he does, i would love to see a video on supplements, and wether they are recommended for overweight people or not. For example; would like to hear his opinion on the eternal debate on overweight people using protein supplements. Same for creatine. Some say it should be avoided until the person is closer to its ideal weight, and others say that their benefits far outweigh the cons, so it can be used from the very beginning of the excecise and diet regime. Even if you are overweight. I’ve been reading for many years and still there is no definite answer

  • Question: when to take creatine when intermittent fasting? after the meal, middle, last meal? or no difference? can it be taken during the fasting period?

  • Check out my youtube channel and let me know what you think of my first video! I go over certain foods to keep me lean and stay shredded, Don’t forget to subscribe to thanks!!

  • Don’t we have to dissolve creatine mono in water to consume it.. you said creatine becomes toxic when in contact with water.. I’m confused

  • So my son has really tight muscles from his hips down. He started going to an acupuncturist which is been very helpful. He’s an athlete and usually takes creatine. His acupuncturist told him that creatine could be causing his muscles to be tight. What is your theory about this and you think it’s safe for him to continue taking creatine?

  • Today is the first time ever in my training career and life that I have taken a creatine supplement. It was not monohydrate. I took the Kre-Alkalyn, and will see what happens.

  • Trying to decide if I want to go with the Cell Tech or just go straight with the Optimum Nutrition micronized. I can get two 56 serving tubs of Cell Tech for $75 (buy one get one 1/2 off right now) or one 380 serving tub of Micronized for $40-$50. I just started bulking a few days ago after losing 40lbs.

  • Monohydrate is supported in research as the best. No other form matters in any way or adds benefits lol idk why these YouTube wannabes keep saying newer creatine is better. Oh yeah cuz they are promoting so they make money. Dug

  • I probably won’t get a reply but if so I have been building muscle since I was 11 and I’ve got some pretty bad genetics it takes a long time for me to build muscle and I want to know if witch one of these would help me best I’ve spent a lot of money on creatine with very little results I’ve only used monohydrate what product would be best please help

  • I’m so confused! I’m a somewhat a new listener and Thomas DeLauer constantly comes up in my recommended videos since I’ve subscribed and it gets hard to remember when they were posted. The reason this is important is because I get conflicting information, creatine being the most recent. I just watched a video not too long ago where he mentioned somewhat in passing that he doesn’t like to supplement Creatine because it could mess with our own processes and I wish I could find which video that was in but I don’t have the time. Now he breaks down the science which is awesome but does he endorse taking it now? Does he take it himself? I’ve heard a lot of good things about supplementing creating from others like Ben Greenfield who I also trust but I stopped for the time being based on what I heard from Thomas previously. Can anybody help me know what to do?
    Thanks for your time in reading this!

  • Okay so honest question so I haven’t used creatine in probably 6 months long story short. That being said I’ve heard and read a ton of articles of when you do start using creatine start off with 20 grams a day. For 5 days and after that stick to I believe it’s 4-6 that being said. Would I take his two current products showing as a 10-10 split because I realize after your done with the 20 you can just do say 2.5 and 2.5. I’m just curious about the 20 Thanks

  • Maybe it’s just me and my body type or something, but Muscle Techs Celltech and oddly Six Stars X3 worked amazing for me I went from a slim 155 to a filled out and bulked up 175 in a matter of about 4 monthsI tried out a lot of othersUniversal, C-HCL, Muscletechs Creactor, Beast, etc. I’d definitely recommend Celltech, but if you want to save money then X3 is also a great product for megreat gains from these two.

  • Just stick with good ole creatine monohydrate. It’s really all the same. Just different brands. 5 grams is all you need a day after loading phase. You technically don’t even have to do a loading phase if you’re not in a rush. I brought 200 servings for $20. If you’re already eating a lot of protein, you’re getting creatine from chicken, beef, and other sources anyways, so the purity doesn’t matter with that German bullshit that costs more

  • Nice Video clip! Apologies for the intrusion, I would appreciate your thoughts. Have you thought about Chireetler Muscle Array Rule (do a search on google)? It is an awesome exclusive guide for learning how to get ripped abs minus the headache. Ive heard some incredible things about it and my friend Sam finally got great success with it.

  • currently going through all of your videos I’m taking Anatomy I love your videos and the animation makes it easier to understand than reading it through the book your videos have helped me so much wish I would have discovered you before starting class still have 2 more months and the semester ends thank you for your videos so informative and easy to comprehend and animations are fun to watch ����

  • Stomach discomfort can be due to creatine monohydrate not being dissolved properly/during loading phase.


  • I know this is an older video by Jeff it still rings true. All the people who didn’t watch till the end are idiots. And secondly the ones saying Creatine Mono reigns supreme haven’t tried the others. I used mono ages ago. Then changed over to Kre alkalyn no loading, no bloating and works just as good. It’s more expensive for a reason, Try Kre alkalyn and i bet you won’t go back to mono even pure or micronized creatine.

  • This is the exact same reasoning Jim Stoppani uses for having 2 grams of creatine HCL in his pre and post. Makes a lot of sense. I absolutely love Jeff and Jim. They both have sound science backing up everything they do!

  • creatine is in meats in general… so it depends how much meat you eat.. and what if you like your steak raw? or salmon sashimi? if you’re eating meat 8 times a day (bodybuilder style) then you are consuming 8 grams a day (according to what you are saying) maintenance levels are said to be around 5g a day..

  • I love the creatine hydrochloride but I could tell it’s a 2016 video since we found kre-alkalyn does the same thing as taking baking soda with your creatine it does make system to be less acidic to absorb more but you don’t absorb more that’s what the studies found

  • Kudos for the video content! Forgive me for butting in, I am interested in your thoughts. Have you considered Chireetler Muscle Array Rule (search on google)? It is an awesome exclusive product for learning how to get ripped abs without the normal expense. Ive heard some incredible things about it and my friend finally got amazing success with it.

  • I am 5’11 and weigh 235 I want to loose 30 pounds and get a muscular body. I was wondering if I should take creatine before or after I loose the weight or does it matter? Thanks

  • Thank you bro for explanation…….cause…..thats what i needed to hear….i….switched an just wanna know does it also put water into the muscles like monohydrate………cause i do see a difference in muscle definition…with HCL……thanks

  • Get tired of these dweebs who’d be lucky to squat 1 1/2 times their body weight. Want the truth, ask what the larger percentage power lifters and body builders use.

  • Honestly I dont think this is 100 % accurate I was taking all types of creatine for 30 days over nearly for 2 years I took a note on my body weight and muscle mass and it came out that creatine monohydrate was the best I took 5g a day with 400ml of water as soon as i woke up waiting 1 hour then did my work out.

  • Hate to say it Jeffrey… but your shit takes forever to dissolve and sits at the bottom of my cup WAY WORSE than the 6-star cheap shit I used to buy. Which is monohydrate. So that claim is BS.

  • I had minor bloating unlike my friends on monohydrate then switch to Kre and had no bloating and same effects as mono. So now I just stay on kre and get good results and blood work shows I am still good.

  • If I’m already taking creatin monohydrate and ive been taking for 4 months and I want to switch will i still be saturated or will I have to basically start all over again if I take hcl.

  • Honestly what I’ve learned is always get creatine that is manufactured in Germany. Monohydrate is the most common and best but polyethylene glycosysted creatine is said to be a very effective form. And drink plenty of water.

  • bro you need to learn more ����‍♂️��
    I freaking love my monohydrate…. all fancy type of creatine company hire people like you to sale their same affective products

  • I have used monohydrate,HCL, and Krealkalyne all of them worked great.The down side was that all 3 increased my creatinine levels to dangerous levels.I tried tri-creatine malate it worked just as well as the other 3 plus it lowered my creatinine to safer levels.

  • I have been taken it for 7 years everything U just said is so damn lol U don’t have cycle at all of any of them BC U can take up to 20 yeah but U can take up to as little as 1 over period of time it will give you the benefits anyway

  • As for absorption, heat some water in the microwave & then mix the monohydrate in! Stir until all is dissolved! If you can’t drink it hot, then drop in a few ice cubes & suck it down! Will Brinks has a video on this subject! The brinkszone.com

  • Love Jeff. Quick tip though if you do use Monohydrate, mix your creatine in slightly warm water and it will dissolve much more effectively than in cold water. I’ve been doing this, without bloating for about 4 years. I cycle creatine, not because it’s necessary, I just found better results that way.

  • I just started taking buffered creatine, as it was one of the products recommended by the store clerk. He said those ones don’t cause as much bloating.

  • Micronised Monohydrate is the most widely researched, and bang for buck the one I’ll continue to use.
    Although there is HCL in my pre workout.

  • Hey, these are questions I Hope make it to Jeff, first off. I’m gonna tell ya I’ve been watching and trusting all your videos for a good bit. My first question is about whether there is a preferred/better creatine for lean muscle and also better one for getting as big as I can? Or is the form of exercises performed the decider of what type of muscle gain. Because I’m gonna need both forms of muscles at different times eventually!!!! Thanks man. Also Jeff, I visited the ATHLEAN-X website and I couldn’t get the answer I’m lookin for. Take it easy man.

  • Dude, you look like a gymnast /sprinter or a swimmer, nothing like a bodybuilder! Start gaining weight by getting some ‘Serious Mass’ protein and Creatine monohydrate (NOT HCL)!

  • no, you sir are an idiot. It does not matter when you take creatine because the affects are obtuse. Let me guess another ignorant fuck lol?

  • Just like to say for the people in the UK to try Boost from a company called Too shaped, it’s the best pre workout I have taken, full of only proven ingredients in the right dosage.

  • I am a huge fan and generally love your videos but i have to say that what you are saying here is sounds inaccurate.
    The reason why creatine monohydrate does not dissolve in water straight away is due to the kinetics of the process (it is common for moderately polar organic compounds to take a bit longer to fully dissolve in water). The solubility of neutral creatine in water is somewhat close to 14 g per L of water at 20 deg C, meaning that there is plenty of water to make a normal dose of 3-5 g dissolve in your stomach and there is certainly enough time for it to dissolve before it reaches your intestines. Yes, the hydrochloride salt will dissolve straight away, but there should be no difference in the amount of creatine absorbed into your system. Creatine is both basic and acidic (switterionic) so in the presence of hydrochloric acid in your stomach, it will rapidly get converted to creatine hydrochloride after its dissolution.

    I dont know if im missing something, this is just a guess from someone with years of experience in chemistry and a PhD in synthetic and analytical chemistry.
    I love you Jeff, thanks for everything

  • both my father and i took monohydrate for a year, then went for some blood and urine testing and had normal creatinine levels, both had muscle and strength gains with no negative reactions, so I can tell you now most bodies react differently

  • I’m currently using monohydrate, and I do feel a little bloated. If I take a break from it, how long will it take to lose the bloating effect from it? A couple weeks? If I don’t see much difference, I’ll adjust my nutrition as well.

  • Just one correction with your information. The intestines are better at absorbing alkaline substances (higher ph). It’s the stomach that absorbs acidic things, so creatine hcl would be absobed via the stomach.

  • I bought my first jug of creatine hcl today because the health food store I went to didn’t have monohydrate. I mixed it with water and the taste was beyond horrific. Any suggestions on what to mix it with to mask the taste?

  • Be careful with this video… this guy is anti science… this hcl creatine is a derived and its not studied… using this shit can be dqngerous

  • There is no evidence to suggest that any particular brand of creatine is better than another. Different people will have different results with different brands. It’s just trial and error until you find one that suits you.

  • MONOHYDRATE is fine, but guess what you need to dissolve in warm water, your cells or your body temperature wont make it and u’ll simply pee it out, putting your kidneys to work.
    WARM WATER fellas..

  • You are one amazing man for doing these types of videos! incredibly simple explanation and the way you combine it with a love story gives anyone who watches a better understanding as to what is going on in your muscles! We should just watch these videos for class!

  • Summary: No observable difference between most different types of creatine. liquids form not effective then Ester creatine is slow in the effectiveness and not ‘in the book’ of the biceps guy.
    Verdict Go with Creatine Mono which simple and cheap. Not enough research on other different types of creatine.
    Watch the video to see his biceps trying to escape from his t-shirt.

  • Oh dear….

    He has just sold out. My undergraduate degree was a literature review on creatine and its various forms…. He is making an issue to solve an issue.

    You dont have to cycle off..
    Creatinine levels increase as a direct result of creatine consumption regardless of any compound its bonded to.

    It sinks to the bottom of your stomach like it does in water!!!! Wft… this is laughable.

    The pH level makes no difference on absorbition or bioavailability and btw people you dont want to be taking caffeine with your creatine. Caffeine reduces and blunts its absorbtion.

    You want to take it with. Any high glycemic carbohydrate or exogenous insulin. Not that it makes a huge difference. Once you reach saturatiob of 180m/mol in freeze dry muscle cells you can maintain on 2-3g per day 4g if you dont eat much beef, pork or salmon.

    You dont need to by micronised or crepure. Micronised just meansa more fine grind and crepure is a branded con.

    Just but dirt cheap bulk powder supply creatine monohydrate and take a teaspoon a day. Its insanly cheap.

  • I wish I saw this video three years ago, regular creatine causes so much pain and bloating to me but I knew it is beneficial so I had to go with it, with hcl honestly there is no side effect what’s so ever, ����

  • Alot of people swear by creatine monohydrate because it is very cheap and studies have proven it to be effective. For me, it made me bloated as you’ve stated here & I was chugging an insane amount of water each day, granted I was working out very hard which is dehydrating in itself, but with the creatine monohydrate on top of that I began to feel ill after awhile.

  • Energy is created when bonds are formed, not when bonds are broken. Bonds are stable. That’s why they are made, so to say that breaking them releases energy means you don’t understand what a chemical bond even is.
    Other than that this video was great.

  • how about u all try all the different forms of creatine then see what works for you! its not difficult is it.krealakyln makes me sleepy and gives me cramps.monohydrate gives me bloating.hcl for me is working okay so ill stick with that for now.

  • hey, if I put your rx recovery and your rx allpha together, do I get a whole protein? Joking, I know I would still be missing about a dozen other aminos

  • This is my first time hearing of Creatine HCl, sounds amazing! I do have a background in biochemistry (M.S.), nutrition and personal training. Many pharmaceutical products are bound to HCl for quick disassociation once put in water. This really makes sense to me! Explains why it mixes better too. It’s basically disaccociating the Cl ion from the creatine molecule.

  • I didn’t expect you to go into such details. But let me dig deeper. That energy creation when ATP loses a phosphate is actually a manifestation of Einstein’s famous E = m.c² equation a.ka. the mass-energy relation. For two atoms to bind together requires some energy, which you can think of as suspending a weight to the ceiling: it takes energy to lift the weight up there, and then that energy remains stored as potential energy. If you cut the tie, the energy is recovered: it’s in the kinetic energy of the weight falling to the ground. In the case of atoms and molecule, the energy used to create a bond ends-up stored inside that bond as mass, which means that ATP is actually heavier than ADP and a phosphate. When ATP turns to ADP, that slight excess of mass turns back into energy, and that’s what powers our muscles (and everything else). It’s the exact same mechanism as nuclear explosions: when you break a uranium atom, the sum of the broken pieces is lighter than an uranium atom, the difference was the energy that held the atom together, getting converted into energy. Same principle for conventional explosives, except those are inter-atomic links that are getting broken, and they hold less energy than intra-atomic links.

    OK, back to doing push-ups. Still not using creatine but very soon. I’ve just decided to start, it’ll be delivered tomorrow.

  • Yes exactly, now let’s talk about price difference shall we? There will always be something better than something else but obviously for a much higher price. Creatine monohydrate is the most efficient ballance wise (what you get for the price you pay)

  • What do you think about this creatine  http://www.ebay.co.uk/itm/PURE-HARDCORE-CREATINE-MONOHYDRATE-1KG-FROM-MATRIX-NUTRITION-/141155393222?pt=LH_DefaultDomain_3&hash=item20dd845ec6???

  • can you answer me something? it says on the allmax creatine jar to load up on the creatine for five days, then to take it one round spoon once daily. after that it says to  repeat  the cycle 8 weeks on and two weeks off, what does that mean

  • Bought creatine for first time 2 days ago and today Jeff pops up to tell me I’ve got the wrong creatine.. utube how do you know I just bought creatine? ��

  • So this what it’s like with you guys doing a normal no cursing video. Crazy great information I’m definitely applying that to my routine. But man it ain’t the same, shyt was like a damn documentary boring as shyt didn’t even have an outro. It felt like I watch a good movie and the ending just left you hanging like wtf lol you guys are the shyt thou

  • Hank: “As you sit there and eat”
    Me: eating nachos; feeling like I’m being watched and judged ��
    Hank: “….or Texting, Reading, Notes, etc”
    Me: Still offended for being called out.

  • I don’t understand what he meant about taking creatine liquid? Do they sell it in liquid form?
    I buy the powder and mix it with water is that what he meant?

  • Unfortunatly you would be a fool to trust these guys words on products. They are one of the most watched channeled for workouts and you can’t believe a company hasn’t reached out to them to sponsor their product.

  • I took before and after, and i can go ahead and say this man, i took crea 3 times a day… before, after and when i was going to sleep.

  • Most, if not all supplement drinks contain creatine monohydrate �� there must be a reason for why that is. I take USN hardcore all in one muscle fuel anabolic, which is for gaining mass, it contains 5g of monohydrate. I’ve been drinking this for 2 months having 2 drinks a day between meals and I’ve doubled in size, strength and fitness.
    I’m now looking at changing to 100% protein to start becoming more lean, and guess what, it contains creatine monohydrate.

  • Ok guys….. Decacore creatine is rated top place on some sights. Please let me know what you think of decacore!:) ps you guys crack me up! Respond and I’ll share your vids ;-$


  • I already told you. even i was very sad since i workout well for abs but nothing was coming.

    Listen to this I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.

    if you are serious go for it now bit.ly/18VKE22?=uicgb

  • I just started Cullucor Creatine and 20g of protein, so I will try taking it after my workout. Thanks for the awesome advice Twins!

  • Beast creature is amazing creatine. I’ve gotten stronger and have put on a lot of weight since I am bulking for football. In 9 months I’ve gained 25 lbs (although its not all muscle) and have remained fairly lean.

  • So far Cell Tech is my favorite. They have you take it after your workout then before.I didn’t think it would work, but after trying it that way, it going to say that it work best taking it after your workout than before.

  • PLEASE HELP! Would just like to know if my protein shake contains creatine in it can I take separate creatine also. The reason I’m asking is because the separate creatine I’m taking at the moment is working very well and I’m looking to buy weight gainer protein, but seems they all have creatine in them aswell. So would it be ok to be taking additional creatine. Thanks people!

  • Watching your videos is like learning is fun….LOVE The way u present Hank!!!!…thanks loads…keep up this great teaching…..

  • you should make a prank video at the gym with some girl.. like talk to her than ditch her, than ur bro comes back lol. idk seems like something fun.

  • I was taking 6-star creatine a few weeks ago and was on it for about half a year. I had good results while on it but I think it was just from working my ass off in those 6 months or so cuz after I got off of it there was no change in body size, strength, or energy. So ur right hodge twins, 6-star creatine sucks ass but I might consider other forms of creatine now after watching this.

  • What about nutrucore assist nox? Is this any good, cause I just bought a bottle. I have been weight training at the gym for a little over a year and on my 6th week of creatine mono from the gym. Will I see a huge difference in the two forms?

  • 3:26 To anyone that is thick in the head and thinks he’s saying to not take monohydrate… There you go, clean up ur ear wax and listen carefully… You’re welcome.

  • Hi there, have you considered MUSCleader” (look on Google)? There you can watch a smart free video showing how you can build up noticeable muscle mass quickly whilst dropping body fat at the same time. Ryan or many other guys like him enjoyed good success because of this method. Hopefully it helps you also…

  • if you people are looking for to get ripped a lot faster without spending a one extra minute in the gym, then you really want to look closely this video tutorial SIXPP.COM

    The place was packed as we flooded in, all the patrons freezing at the sight of an armed sheriff, two deputies, an Indian, and a construction worker; we probably looked like the Village People.

  • I’ve been om Creatine monohidrate for the past 6 months 5g/day after loading with 10g for 5 days. Doubled my gym weights and shortened my breaks b/n sets from 3 min to 30 sek, never had sore muscles even after a week break from gym. Also my arthritis and back pain went away.
    Watched this video and tried to replace the monohidrate with the HCL. (its cheaper $15 for 400 servings vs Monohidrate $10 for 100 servings! I am taking it now for 3 weeks….. 750mg/day per recommended dosage.Guess what!? Now I feel tired at the gym, have to do longer breaks and lighter weights, and have constant light muscle soreness. My arthritis in the Lower back came back.I also lost 7LB for for the past 3 weeks with HCL. I am doing the same exact work out as before and eating the same food. let along the nasty taste of the HSL! It tastes like a lemon acid! I am quitting this S**T and going back to monohidrate version. HCL is not for me. I do not want to lose weight! I do not want sore muscles! There is not enough research done on HCL and other creatine forms, other than monohidrate. Only the Monohidrate version has bean researched for over 50 years now. Just throwing my 2c here… (I’ve been working out for more than 40 years…) You can try on your own risk.

  • but if your taking it after and not before surely your not getting the energy from the creatine which helps you increase reps etc????

  • Take a glass of water heat it up in the microwave then put in your creatine monohydrate and watch how the creatine dissolves and u wont see any powder in your glass there u go

  • “Fish
    There is about 4.5 grams in one pound of salmon. In addition, sea food items such as tuna, sushi, and sashimi are highly rich in creatine monohydrate.”
    “One pound of beef contains 5 grams of creatine, so it is possible to receive it from your diet but most athletes can’t and should not have that much red meat or salmon every day and need to find other sources of creatine (supplements) to make sure there is enough ATP available.” from the website myfit. ca

  • I used the HCL 30 min before my workout after taking a week off (left my normal creatine by accident) while I was on vacation. As soon as I started lifting heavy I could feel it. No loading necessary.

  • … so I slept with this girl to get that creatine boost from my wife as you explain 3:52. I felt it hard. Now she want to divorce. What do I do now sir?

  • ive been working out for the past 4 years on and off for about 10 months at a time and 2 months off in the summer, however during the past year I didnt even go to the gym for more than a week the whole year. I just got back into working out again how much time should I wait before taking supplements. I was never big or anything i was mainly doing it as a form of exercise and right now im overweight at 220 pounds, getting back into lifting and exercising again. Can I go straight onto supplements?

  • Trying to get sign but need that heat a&r like to hear hit vanmusicproduction beat master check me out in djpremo shit in downtown manhattan baking up beats

  • I’ve always used Optimum Nutrition. Thinking to give it a switch. Which has the best mixibility? 1. ON 2. MUSCLETECH or 3. DYMATIZE?

  • Pssst… we made flashcards to help you review the content in this episode! Find them on the free Crash Course App!
    Download it here for Apple Devices: https://apple.co/3d4eyZo
    Download it here for Android Devices: https://bit.ly/2SrDulJ

  • I hear a lot of people saying that you should take 5-10 grams a day. However, the BodyFortress creatine says 48 grams per serving before and after. 

    Now I’m confused and would really appreciate some help on why the big difference in serving size. I’m 168 lbs and I’m looking to bulk back to 189 and push towards 200 or more.

    Previously bulked on protein and TONS of whole foods. I’m looking to see what this walmart creatine can do. Any help is greatly appreciated. Thanks

  • followed you till 6 minute mark then i wasnt quite lost but if someone asked me to explain everything after I definitely would not be able to haha what a load of info! Thanks!

  • Great review. I’m glad I found your videos. I purchased the muscle great need on your review. Can you do a video on mixing creatine and coffee? There isn’t a lot of information available. Your reviews are thorough and I trust you’ll be objective.

  • I love how this episode references Captain America: The First Avenger and Titanic, which are two of my favorite films. Yes, muscles do make me think of Chris Evans as Steve Rogers.

  • In all honesty when he described how atp works with the tropomyosin and troponin I felt like it had just answered so many questions I didn’t know I had, it was an odd but exciting feeling and was one of those revealing moments that really seem to deepen my understanding of my own body

  • Creatine isn’t like a preworkout where it only affects you for that day or that amount of time you’re lifting, you’re supposed to take it for a couple of months and you will notice it taking affect so it isn’t that big of a deal when you take it as long as you’re taking it consistently

  • “Animal proteins
    Especially those contained in beaf, salmon, and tuna. It is accounted that about one pound of beef consists of 5 grams of creatine monohydrate, and one pound of red meat contains 2 grams of creatine monohydrates.”

  • I watched this years ago in high school, I watched it again in medschool and now preparing for usmle I’m watching it again. Crash course is one of the best resources I’ve ever seen. ������ ��

  • Good thing i have a little knowledge in anatomy and physiology because he’s talking way to fast. He not really slowing down for people who never took physiology before.

  • Guys, don’t listen to this pseudoscience. Jeff, I have looked up to you for exercise guidance and consistency, and enjoyed your exercise related videos. I am now very disappointed to hear this crap distributed to thousands of your followers to promote your supplements. C’mon, really? Show me the science of the benefit of creatine HCl over monohydrate. There is NONE. I am an MD and very much into fitness and exercise. Jeff, this is garbage and promotional, and you know it. Pull it for your own credibility and piece of mind. You know this is wrong.

  • I am a 20 year old in college taking human physiology and i swear crashcouse never gets old ���� i cannot tell you how much this channels helps with school!!

  • When high school teachers played these I would never pay attention. Now in college, my whole medical degree depends on me watching these over and over. Lol

  • It’s funny how many thousands of dollars I’m paying to get a piece of paper that says I learned all of this stuff. I come to your channel to genuinely understand this after PhDs being paid to teach it to me have throughly confused me, lol.

  • It seems I’m alone when I say that this video had too much nonsense. What’s with this “love” stuff?

    Did the narrator find a boyfriend or girlfriend?

    I just wanted to hear the science behind this.

    I still watched the video.

  • Crashcourse, on behalf of all the academic viewers so passionate about learning and those viewers who procrastinate in school, thank you.

  • You know what kind of hurts me.

    Teachers use him as a basis, yet I did an experiment with a friend. Without him I got a 27%. With him I got a 98.2%, and that’s just from studying the videos related to specific topics. Like Christ almighty