TLDR;
This video provides a comprehensive overview of creatine supplementation based on the presenter's year-long experience. It covers what creatine is, how it works to improve muscle function and cognitive abilities, the optimal type and dosage, and dispels common myths about bloating and hair loss. The key takeaways are that creatine monohydrate is the most effective and affordable form, a loading phase isn't necessary, and consistent daily intake leads to improved strength, endurance, and cognitive function.
- Creatine is a naturally occurring compound that aids in ATP production, enhancing energy during intense activities.
- Creatine monohydrate is the most effective and affordable type.
- Consistent daily intake of 5g is generally sufficient, but higher doses (e.g., 10g) may enhance cognitive benefits.
- Creatine does not directly cause bloating or hair loss.
Intro [0:00]
The presenter introduces the topic of creatine supplementation, drawing from their personal experience of taking 5g of creatine daily for a year. The video aims to provide information for those considering creatine, those who have already started, or those needing to convince others of its benefits. The discussion will cover various aspects, including what creatine is, how it functions, optimal dosage, and potential side effects like bloating and hair loss.
What is creatine? [0:22]
Creatine is a naturally occurring compound in the body, primarily stored in muscles and the brain, and is derived from amino acids. Its primary function is to aid in the production of ATP, the body's main energy source for quick, intense activities. Creatine helps in the rapid recharging of ATP, leading to improved reps, power, and recovery. While creatine is found in red meat and fish, dietary intake is often insufficient, making supplementation beneficial.
How does creatine work? [0:56]
Creatine works by drawing water into muscle cells rather than under the skin, which helps muscles appear fuller and enhances their hydration. This increased hydration supports better muscle performance and recovery. The presenter uses an analogy of a dried sponge (muscle without creatine) versus a hydrated sponge (muscle with creatine) to illustrate how creatine enhances muscle size, strength, and recovery capabilities.
What type of creatine is the best? [1:28]
When starting creatine supplementation, a loading phase of 20g per day is unnecessary. A consistent daily dose of 5g will yield the same results, although it may take two to four weeks to notice the effects compared to one week with the loading phase. For the type of creatine, creatine monohydrate is recommended due to being the most researched, effective, and affordable option. It mixes well, is easily digested, and is gentle on the stomach.
What happens when you take creatine for a year [2:20]
After 2 to 4 weeks of consistent creatine intake, muscles become saturated, leading to noticeable improvements in recovery and muscle endurance. For example, an individual might increase their reps from 8 to 12-13. Additional benefits include improved cognitive functions and a fuller, denser muscle appearance. Scientific evidence suggests that one can gain between 2 and 3 lbs of lean muscle mass after a year of creatine supplementation. The presenter gained 5 lbs of lean muscle mass in the first 6 months due to being in a slight calorie surplus and found that creatine helped maintain muscle mass while cutting down weight.
Why take more than 5g of creatine? [3:28]
While 5g of creatine is generally sufficient for muscle saturation, increasing the dosage to 10g daily can provide additional cognitive benefits. The excess creatine is directed to the brain, improving focus, memory, and decision-making under pressure, while also reducing brain fog. The presenter personally experienced these cognitive enhancements, which became a primary reason for continuing creatine supplementation, especially beneficial for those who don't consume much red meat or fish.
When to take creatine? [4:32]
The timing of creatine intake is not critical; consistency is key. Whether taken pre-workout or post-workout, the most important thing is to take 5g (or 10g) daily. Some prefer taking it post-workout due to the belief that muscles absorb nutrients better at that time, but ultimately, it can be taken at any time of the day.
What happens if you stop creatine? [4:50]
If you stop taking creatine, muscle stores will gradually return to baseline levels over a few weeks. While there are no withdrawal symptoms or addictive effects, you may notice a decrease in strength, a loss of muscle fullness, and reduced recovery. The presenter cycled off creatine for a month and experienced these effects but was otherwise fine.
Does creatine cause bloating and hair loss? [5:22]
Creatine does not directly cause bloating or hair loss. Bloating is often due to improper hydration practices, such as drinking too much or too little water. Maintaining adequate hydration (around 3 litres of water daily) is essential. As for hair loss, a small study suggested a link between creatine and increased DHT (a hormone associated with hair loss), but there is no direct evidence confirming that creatine causes hair loss. The presenter, having taken creatine for a year, reports no hair loss. Creatine is generally safe for most people, including gym enthusiasts, teenagers, and older individuals, unless they have kidney or liver issues.
