He did make a podcast once where he went into his workout program. I don't remember how detailed it was but it's a few months ago now, maybe it has changed since
I’m here in 2024 I think it’s time you updated this video !! I’m looking into taking creatine I’m a senior exercising and weight lifting now want to add creatine to my diet. ❤so happy I found your channel you are amazing and very smart!!!
Thank you for the video. Your graphics are helpful and to the point, not too much not too little. Astrocytes are my favourite glia, they deserve to be a topic of one of your videos. Started supplementing with creatine today 💪🏻🧠
I think there's one more interesting thing about Creatine. ATP, or rather ADP is such a large molecule that it isn't so mobile. While Creatine is much more mobile. So, Creatine can much more easily move to the Mitocondria, to be reloaded with energy, i.e., a phosphate group. This system is therefore more effective than just having more ATP would be. Is this too much detail? I think it's very illuminating!
Curious if anyone has tried GAA Guanidinoacetate Acid. I saw someone on read it say that it had some potential for neurotoxicity. Anyway, I'm very thankful for this video because I'm only taking three grams of creatine and I realized that just won't cut it for brain benefits.
Creatine is also useful for people who suffer from muscuar and/or tendon pain/injury as a result of using statins. Not much research on the topic in the U.S but some in Europe. I can personally attest it's worked for me.
@ohplezz One reason statins are bad for muscles and other things, is that it reduces CoQ10. That hits the energy system! So, if I were to use statins, I would supplement with Ubiquinol, which is said to be the best form of it. There might be other things too, but I will never use statins, so I haven't really looked into it.
@ohplezz By the way, I got tendinitis in the tendon of biceps longum. At the time, I didn't realize that I needed Collagen! I started using Collagen because the skin on my lower legs got thin and sensitive. That's now gone. It might be enough with just protein when younger. But when older we need both protein and collagen, or at least more glycine.
27:58 Glycine & arginine react to produce GAA. Is this the same glycine as in GlyNAC? Would it be posible for GlyNAC to increase GAA? Do we need to take arginine as well? So many questions :)
Interestingly a few years back I misread and started taking 5gms creatine 3 times a day instead of 1 time a day, and I did that for probably more than an year or so and I remember that during that period I used to feel twice more pumped up in the Gym, was able to perform much better in the Gym without much exhaustion, recover faster and was mentally more active! and I don't remember feeling any side effects. But then I corrected myself as per the recommended dosage (5gms once a day) realising that I was taking way too much compared to recommendation and now I saw this video! 😊 Now I am honestly confused what's the right course for me.
If you felt better with the dosage three times a day, why not keep doing it? It seems your body did like it. Like with everything, check if there could be any side effects, and if not, what should stop you from experimenting with it?
The bodybuilding community has always used a one week loading phase of 25 gms per day and a maintenance of 5 gms. That loading phase is repeated every few months or so.
@@gabrielbernard5440 Yes I agree. I plan to do it again. But after trying with the increased dosage I would get my serum creatinine levels checked in a week, then after 1, 2 & 3 months. If the serum creatinine levels are normal even after 3 months, then that would mean my body is accepting it.
I've used creatine, and it works very well for me: my belly disapeares under my ribcage, my shoulders go to the sides and I'm ready every moment to make a sprint. But.. it gives me muscle cramps. Very painful at the moment, and to a lesser degree when using that muscle over the periode of a week. I'm sure the dosage I used is far less than the 4 times 5 gram per day. I read all the comments to see, but nobody mentions muscle cramps. Am I the only one who has that? Is it because I've put the creatine in my coffee?
A hypothesis: supplementing creatine reduces the level in the brain! It would/could happen because the bodys production of guanidinoacetate in the kidneys is reduced because of supplementation, so the brains uptake of this molecule is reduced. The brain therefore produces less creatine. This is just my spekulation and may be wrong. One way of that would be: If the brain produces it's own guanidinoacetate from glycine and arginine, my hypothesis would fall because these two would be more available to the brain if the body didn't have to produce creatin. So, then suplementation would increase the level in the brain. Which is it?
My serum creatinin level is 1,31 mg/dl which is relatively high and I am not sure if I maybe should stop supplementing. Also, I have a low GFR and my friend (medical student) is concerned about my kidney function but I believe it comes from the supplementation because the GFR is calculated from the creatinin level.
I'm sure the creatine is contributing. I don't know if you've seen my creatinine video on "if you should be worried", but there are other renal tests you can conduct, as well. If you're worried, as I'm sure you know considering your education, you could just stop for 2 weeks, check your kidney function, and assess. Or, simply try a non-creatinine related kidney function test instead of looking at creatinine.
Quick question on your comment that the body's own creatine production stops while supplementing. Can you see a slight energy profit here as the cost or creating required levels of creatine is removed while it is supplied exogenously?
Interesting study but 20g/d is too much creatine. I've been taking creatine on and off over the past several decades as a weight training supplement. It's no doubt very effective thereto, as it _significantly_ increases strength permitting heavier weights to be lifted. Problem is that for me after prolonged usage it causes noticeable bloating. I never experienced any mental benefits probably because the dosage was too low. I don't see creatine as a good nootropic supplement for these reasons. Better options out there. Will do research regarding GAMT as a viable more effective alternative.
Hey this was a very interesting Video. I am gonna give it a try with about 11 g Creatine for braun effects . I did Not find sources for GAA in Germany so i will try It It with Creatine. I am suffering in a brain damage due to a lack of O2 i Want to see If it has some positive effects on my mind/brain and please do Not worry . This Video is not my only source for this decision . If you are interested i can Tell you about the results after 2 months p.e greetings
@@kyler565 hi i could not Finish it for two reasons. First i received a therapy to improve brain fuctions espcally memorizing Things . The reason for that Is that my brain is Generally damaged because of a lack of oxygyne since my birth. So the therapy effect would be a massiv bias to the Creatine effect. Second reason I live in Germany . I could not find a company that would supply the supplyment here. For that reason i try to consume very high Dosis of creatine to aim the transport mechanism to the brain as it was explain in the Video. This Method was impractical. I needed to swallow a Lot of capsules and of cause I had to Drink a very high amount of water in a Short time . And still i Had slightly Problems to digest These amount of capsules Greetings from Leipzig Germany Tobias
Is there any reason why creatine would or could cause pain in the testes? I stop taking it several decades ago because of that. Now that I'm much older, I am wondering if there might be any benefit now with that side-effect?
Hi physionic do you know if I can still get a great physique if I start at age 30? I heard that we lose muscle past 30 and I am worried, or is it a very gradual decline?
Thanks for sharing, Nic. I've ordered a 300gr box of creatine for my wife and I. Would you say it's also safe to supplement creatine for 8-year old boys? The school system here is absurdly demanding and my kids regularly don't get enough sleep. Can creatine support their brain health?
nice video, but to say that creatine protects your brain from trauma is kind of a lip/extrapolation, the fact that the brain have less creatine in cases of constant head trauma, does not mean that suplementing it. will fix things...more research in humans is needed for this assumption. right?
![Creatine Supplementation for the Brain (And an Alternative Supplement) [Scientific Review]](/img/logo.svg){kind=logo}
