He didn’t do the loading phase which requires you take 20g for 7 days to saturate the muscles. The 5g dosage he pointed out is a maintenance dose after the loading phase. The loading phase is technically optional, but if you don’t do the loading phase you don’t actually start to see real results until after 30 days, which is precisely when he ended this experiment 🤦🏻. He should do it again, but this time correctly.
The « more reps » you mentionned at the end is actually the whole point of creatine. Creatine doesnt build muscle it regenerates energy for your cells faster thus allowing you after a certain time to produce more effort
@@bradmorgan3797it mostly doesn't matter when you take it as long as you're taking it regularly because when your muscles get saturated with creatine, they basically become one scoop away from being fully saturated each day. taking it after workout makes a bit more sense tho, because you spend creatine during your workout.
Creatine is deeper than people think. What creatine actually does is it gives energy to your mitochondria. The PowerHouse of the cell. Every cell has mitochondria. Even neurons. So creatine improves the cells in your brain as well. Leading to some benefits to the cognitive functions.
@armeena28 been taking it for a little over a year...the only side effects I came across was muscle cramps. A lot of leg cramps...bad ones too. Where I would stretch just a little in bed and my leg will lockup. This was because I wasn't drinking enough water. Just drink more water and the cramps disappear. Other than that, no side effects what so ever. It is safe for men and women to take. Creatine monohydrate is the better kind of creatine. Your body absorbs it better. I'm not a doctor though...idk your body. You can talk to your doctor about it. But creatine is harmless. One of the most studied supplements out there. Just take care.
Slight correction... It doesn't take a while for the body to absorb creatine, the body absorbs it at the same constant rate. What happens is it takes a while for the muscle cells to become saturated in creatine, which is a slightly different thing. I understood what you meant, it's not totally wrong, but it isn't the most scientific way of saying it either. I hope you don't mind the feedback and corrections. Great content Brandon, keep it up!!! 👌🏻
Thanks bro @@wiggleths5177 (I'll probably be wrong, but I like to believe that he wasn't mocking me. Maybe he just thought that it sounded smart. I'll take his comment as a compliment!!)
It definitely makes you stronger. It's an ergogenic and it enables you to do more exercise. When you go off it your performance falls through the floor.
Bad ass female lifter here 🤭 I journaled my creatine use over the entire summer as I felt as if lately it wasn’t doing anything. The 6 weeks that I didn’t use it, I felt no different. When I did use it I had highs and lows so I ditched it altogether. Happy lifting my friend.
It really does help. The seven lbs of mass is honestly 6lbs of water retention, but your muscles are more rounded and full. And you will definitely notice a strength loss when you stop taking it Edit: If you don’t weight lift atleast 5 hours a week, you won’t notice any real change and it’s not worth your money. If I go from benching 225 for 3 sets of 8 to 225 for 3 sets of 6, common sense tells me that’s a strength loss
This short was incredible. No annoying cliff hanger to try and siphon views towards a video and no crazy fluff. I’m subscribing and will be checking out your long form stuff as well!
@@CodyWeston-h7eIt's also muscle gain since your muscles recover quicker after workouts and you can lift heavier. It's the only supplement that works for me.
I’m using it too, it gives you more muscular energy to train, and the gains really start to show. Training can. Be done with more weight in minor periods of time, also recuperation is faster.
I’m ngl bro when I take creatine I legit feel more clear headed and way better overall, i notice when I don’t take creatine and workout I find myself being pissed off and in a shitty mental state. Never knew it was suppose to help with depression.
Precisely why I don't want to take it. Because it can't be the case that to not be depressed you need to ingest some daily dose of creatine. That creates a dependency.
@@nebula_M42 That's true. But think about this, creatine is a substance that is naturally found in the body, particularly in muscle cells, and is also present in various foods like red meat and fish. Foods that were mainly eaten by our ancestors. So, it is plausible that our ancestors consumed more creatine than people do in today's society due to their diet composition, the quality and variety of meat they consumed, and their more active lifestyles. Their reliance on wild game and fish, coupled with the absence of modern food processing techniques, likely resulted in a higher natural intake of creatine. Modern diets, which include more processed foods and plant-based options, typically provide lower levels of creatine, making supplementation a useful option for those seeking to increase their creatine intake for athletic or cognitive benefits. So in conclusion, supplementation of creatine would more likely match the creatine content our ancestors consumed per day. "The gut is the second brain" after all. This message is way longer than I intended lol
It makes it easier for body to synthesize ATP. Gaining muscle is not a direct effect. You simply worked out better due to extra energy you get. I didn't read any research about it solving depression. But since muscle loss, especially fast muscle loss can cause depression and even schizophrenia (yeah there are actually papers on that), it is logical to assume there would be some research finding such correlations.
So creative actually encourages your muscles to take up water to fill them out. It helps with fatigue and recovery, but That weight gain is just fluid.
It’s water gain when you stop you lose it. So no it doesn’t build mass but does give your muscles endurance to do more reps. Been using it for years on an off
If you take the recommended 5g daily it could take around a month to start seeing the full effects of creatine, that’s why people go through a loading phase of 20g a day for a week and then 5g to see faster results.
@keysersoze5032 Not really, mostly it can be an upset stomach for some people, in which case try to divide the 20-25g daily dose to 3-4 parts you can take throughout the day.
@@keysersoze5032the only side effects are dehydration, and low energy due to tue dehydration, creatine absorbs retained water into the muscles so if you dont drink enough water your body will suffer
BRUH SINCE NOBODY ELSE is actually commenting on what YOU SAID TO COMMENT. I am going to say I think that your physique is definitely improved especially in the abdominal area. looks more defined to me. (but these people are right this is cool u fit this into 1 min lol)
Hey there, nice video. I can say that i tried creatine for 14 days i took at right before sleep and next day when i woke up. And i did notice that a lot changed in this 14 days. Everything improved even when i didnt practise. I got better feeling and my mood improved. My muscle did improve and got bigger i even got more in weight. So i can say that creatine helps a lot. 💪👌
@@HakanYagar1not even slightly even studies have disproven it all it really does is saturate ur muscles in creatine which as such pulls more water into your muscles making them bigger and recover faster and have more endurance as it has more water than normal to absorb and get energy from, just remember if u try it drink lots of water cuz it can cause issues with ur kidney but hey u only need 1 anyways 😂😂😂💀
Creatine does help alot too . I've gained almost 10lbs in a month (that include bulk diet too) with great strength gains . I've already increased my bench by 22.5 lbs which I was'nt able to do for past 2 years on a normal regular diet .
@@jinfin221 when did I said I gained muscle lol . All I said I've gained weight with great strength gains as well in a month. I'm already lifting 30lbs heavier now
@@jinfin22110 pounds in a month wouldn't even be remotely difficult... At +500 cal a day, at most you'd gain a pound of fat per week. And that's MAX, due to macros and math. I get body scans frequently, and gaining 1-2 pounds of muscle for me in a week is normal if I'm trying to bulk. Although, at 15 percent bf I'm 250 pounds, so the ratio isn't as dramatic lol. With the knowledge I have from personal experience alone (not to mention studies...), no way I would automatically shit on someone like that, not even know their dimensions or body type 🤡🤡 lmfao. Either acting out of ignorance or jealousy prolly (or both) lol
This is what the last couple weeks of camp should look. You are building your guy up. People who don’t like the way this sparring goes for Mckean must understand that this spar is not a fair competition and it’s not meant to be. Mckean knew what he was getting into … it’s the way his camps go, too. The final two weeks are about good work, no injuries (of guy about to fight). Sparring partners are sacrificed for the confidence and conditioning of the primary athlete. “You won” and “you broke his nose” are normal and good for the guy about to fight. You shouldn’t disrespect partners outside of rounds but you do want your guy to kind of dunk on them.
I know when I've eaten creatine regularly I got to a point where I would climb things, ladders etc, because feeling the muscles in my back contract as I just went through movement felt so good.
My guy: you should try rock climbing. Go check out a local gym. Part of the reason I got into climbing was the way it makes my body feel as a go through the movements on the wall. Rock climbing causes you to move with creativity and precision like nothing else imo.
Since taking creatine daily starting 5 months ago I’ve hit a pb on bench of 205! (just a few years ago when I was super into lifting for 6 months I couldn’t even press 185 once!) very happy with where I’m at progress wise right now!
I’ve noticed only minimal benefits from creatine, but because of the water retention I found myself having to drink a lot more water in order not to be thirsty, especially at night. This was mostly just annoying so I stopped taking it.
Yeah, it Messed with my sleep. Gives me insomnia. Only noticed because I decided to take a break and my sleep was fixed again. Took it again and same issue.
Ill give a quick crash course of what it is and when to take it. Creatine is an amino acid that your body does make itself, but doesnt make enough of. Like this gentlemen said it replenishes your muscles healing them and making them stronger and more athletic. If you are working out that day, take 10g. Take 5g in the morning with water and 5g in your protein shake pre-use in a workout if youre cutting or 5g post-use after your workout if youre building mass. Make sure to drink approximately 2 liters or more of water a day to hydrate your muscles and not be overly constipated. The biggest and only drawback i know of is that it makes you gassy ESPECIALLY if you dont keep yourself hydrated.
@@erickortiz4014 i dont know if thats from the creatine. My suggestion is always take a shower before bed. Never use a shirt more than twice (once if youre working out). Avoid added sugars on drinks and drink only water as well as cleaning your bedding/pillowcase every week or 2 I tend to get minor acne oddly from eating too much chocolate
My experience with creatine is that in makes you gain about 6lbs of water. Face takes on a slightly very slight bloat, with workoutd being easier then before. Off creatine i can pump out 40push ups, on I can do 50 for an example.
@@Thefrontier6614no it’s not! He described the effects to a T. Did me exactly the same as far as the water retention and bloat but I wouldn’t say it done anything for my strength.
@@Thefrontier6614It's definitely not a placebo. Looks like you have never taken it. In my experience it's the only supplement that you actually feel and see noticeable results. I have even done the before and after pics and the difference is big.
@@jpizel1070 I took it years ago it literally works when you first take it then does nothing. Seen people regurlarly take it. It does nothing you can't do without taking it. Its also synthetic just like all the other supplements. Preworkout the same, your better drinking a coffee... Eat real food train naturally it ain't hard but people make it hard
Some of that weight gain is water weight and that "fuller" feel you had is water retention in the muscles. Creatine has the affects you described but it also causes water retention. After a proper load you'll switch to a maintenance cycle. If you load or does too high you'r body will absorb what it needs and eliminate the rest in loose stool or diarrhea. Kind of a gentle laxative as opposed to maximum strength laxative. I lose about 5 pounds in water weight when I don't dose on a vacation.
I would recommend putting a bit of water into cup after you finish drinking it the first time, mix it and drink again because a lot of that stuff is left in the bottom after the first time. Just a quick tip but great work man
* Cratine is temporary source of energy for muscles , blood and brain. * It's 24 hours secreted in urine is almost constant this used to measure GFR but directly proportional to muscles mass. * It is formed from "arginine , glycine and methionine Note: My comment has nothing to do with this video 😅, I am a medical student and I'm trying to save these informations by writing them in video with the same object so i do not forget them.😊
I’ve started my own journey taking creatine and I had a week loading phase taking 25g a day (5 scoops) and im currently on week 2.5~ and I’ve gained 10 total pounds 138-148 and am showing lots of improvement. Just remember to drink your water after the loading phase, it’s important
That seven pounds is probably mostly water. It takes a long time to see muscle gain from creatine. The better performance on the other hand can take place much faster. ATP synthesis and all.
When I was a freshmen in high school, I could barely bench 135. I took creatine 2 weeks on and one week off the entire school year. By summer my max bench was 185. It absolutely gets you stronger and allows you to hit more reps!
Biggest problem with creatine is that it can cause major muscle cramping. Took it in high school along with a lot of kids on football team and we had a rash of pulled muscle injuries noticeably more than the year before. Definitely great to take in off-season when lifting but athletes should pull back during season
Probably not enough water from what I've noticed. Creatine is safest, most studied supplement you can take when training. I believe there's no scientific paper that would say it's bad for whatever reason.
Creatine is a great supplement, but one “side effect” is your body retains more water, but in a good way. A lot of that goes to your muscles, making them look bigger. Water retention is likely the cause of his weight gain, but over time there is no question, creatine helps. If nothing else, it is great for recovery. 👍
You just got a sub from me because I haven't seen anyone who have done a good short video in awhile who fit all necessary information in it, precise and good.
I take this regularly and this shit does work.. takes a while at first unless you fast track the first week but deffo fills you out, gives more strength and helps the recovery process 💯
As a fellow creatine taker for 2 years already, you should take 20g(4 spoons) of creatine for the first 7 days then, after that only take the recomended 5g(1 spoon).
I read that the body doesn’t reach its “full load” of creatine until well past a month if you’re taking it @5 grams a day. You can “load” phase @20g/day for 7 days to reach the full muscle saturation and then switch to 5g/day to skip the super long saturation time
I first took creatine nearly 40 years after my trainer suggested it, OMG 😮, I couldn’t believe the strength gains, I noticed especially on bench, deadlift and squat 1 rep max lifts , I felt at the very least 15 to 20% stronger especially when I first started taking
Bro gained 7lbs! Most likely hit the gym consistently, and kept depression from creeping in. That’s great! Creatine and Protein shakes are the only supps I take and I’ve gained 13lbs in 13 months.
I creatine load when I have am important test or exam coming up. Makes ya a bit mentally quicker on test day and helps working memory. Also the brain uses 20% of the body's glucose so the ATP turnover recovery helps a lot. Also helps mitigate sleep depervation lowering homeostatic sleep pressure.....basically helps you function better with less sleep.
Yea creatine definitely is the real deal however in the summer you want to lean out and cut up and I find that I get softer due to holding water. So it’s a no go for me
well getting bigger and all that, doesn't not take a month so if you think you can do it, its not possible, it takes about 6-7 months, one of my friends was very slim and didn't have any muscle mass, but after he started at the gym and like 7 months later his abs, arm muscles and veins started to be a lot sharper then before so keep going where you at cuz anything is possible
It’s good for a while but retains a lot of water… I been in the fitness world since I was 14 now am 36. It helps at the beginning but is not to be used for a long period of time.
I remember i didn't even have the energy to shower after a workout .... even with good sleep ... but I started this, and after, im always good on energy ... It's bliss tbh ..
As someone who has been using creatine for 3 months, it def gives you more energy at the end of your workouts, though it might take a bit for you to feel it. (Like a month or so.) Especially if you're not used to physical activity like I was in the beginning. I have noticed an increase in muscle definition around my chest and leg areas, though creatine can also have some negative health effects, such as kidney stones and potential liver damage (supposedly), so be careful in the beginning and stop if you feel like somethings wrong. 👍
Keep in mind that first 5 or so lbs you gain after a few weeks is just water retention in your muscles. After this point the weight gain will significantly slow down, but keep going, i have added 14 lbs in 5 months since i started creatine
Love this video. Sadly my experience with creatine has been extremely awful and no doctor can explain why, it absolutely destroyed my stomach in 2 months of use, i guess im just unlucky tbh lol
It definitely isn't placebo, it's benefits are very evident in the research done for it. But, creatine won't be equally as effective to everyone, of course. Though I recommend saturating quickly, with 20grams a day for a week, then maintaining with 10 grams a day.
Hey man get yourself a mini mixer so you don't get that residue at the bottom and let it linger in your mouth if it absorbs under the tongue and the saliva glands it works like wonders just try it you'll belive me then 😅
