Using Creatine Most Effectively to determine Lasting Results - Nutrition

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Creatine: Does it actually work?

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Creatine is an amino acid derivative commonly used by athletes during high-intensity exercises. Where is creatine stored in the body? What is the general mechanism behind this ergogenic aid? Are there clinical studies supporting the use of creatine? Are there any adverse effects? What is the standard loading protocol? What this video now to learn more!.
A special acknowledgment and warm thank you to Dr. Michelle MacDonald, an Associate Professor in the Department of Biochemistry and Biomedical Sciences at McMaster University, for allowing us to interview her and for providing her biochemical expertise about creatine..
This video was created by McMaster Demystifying Medicine 4DM3 students Zion Lee, Annelise Kohler, Fangyi (Fanny) Liu, Eshan Shah and Rafaella Shamans..
Copyright McMaster University 2015..
Music Credits: Nicolai Heidlas Sunny Afternoon

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Creatine From a Medical Point of View

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Creatine Myth or Fact? Dr. Albertson highlights common myths and addresses what the available medical research currently says about this popular supplement. This presentation covers: What is creatine? Who benefits from it? How should you take it? Who should be cautious about creatine? Can creatine help combat age-related muscle loss? What happens if you stop taking creatine?

Life After Creatine 3 Ways To Use Creatine Most Effectively

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#creatine #creatinehairloss #malepatternbalding.
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Here’s the link to get the Creatine I personally use. Highly recommended! For 20% off your order, use code: “OG20” https://1upnutrition.com/collections/mens-products/products/pure-rebuild.
Here’s the video where I explain why I mention to take under 3 gs of creatine monohydrate.
https://youtu.be/8lF7cAvpreY.
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SARMS: What’s All The Hype About? (Worth Taking? Side Effects? Legal?)

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What are SARMs? Do they work? Are they safe?.
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SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907129/.
https://jamanetwork.com/journals/jama/fullarticle/2664459.
https://pubchem.ncbi.nlm.nih.gov/compound/7092657.
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked)..
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death..
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How to take creatine…

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Answering some frequently asked questions I get about creatine. How old should I be when I start taking creatine? How much creatine should I take? Should I take it before or after my workout? Both?
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How to Use Creatine Effectively: 6 Things You Need to Know

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If you’re serious about maximizing your muscle size or maintaining strength during a cut, then creatine is definitely something you should consider taking. Knowing how to use creatine is essential in order to get the best results from it (when to take creatine, how to take creatine, etc.). Creatine is the most researched and science-backed product on the market, and for good reason..
The most common questions I get asked as a trainer and Kinesiologist are how to use creatine and how does creatine work. Throughout the video we will go through how creatine works, as well as the 6 most important things you need to know in order to use creatine most effectively. We will also briefly go through the concept of responders and non-responders to creatine..
1. The first point we will go through is what type of creatine should you get. There are a variety of different types of creatine but most studies have concluded that creatine monohydrate delivers the same (or in some cases better) effect as the other forms of creatine. However, polyethylene glycosylated creatine is one molecule that may be better absorbed by the body than creatine monohydrate..
2. The next thing we go through is what you should take it with. Studies have shown that taking creatine with 96g of carbs or an equivalent of 47g of carbs and 50g of protein was able to increase muscle creatine stores by 60% more than taking it with just water. Based on this, we can assume it’s better to take creatine with a post-workout meal or shake..
3. This brings me to the next point which is when to take it. Based on previous information from the second point, I would advise to take it post-workout with a meal or shake..
4. I often get asked whether to do a loading, or cycling protocol when taking creatine. Studies concluded that loading protocols provide faster initial effects but provide the same long-term effect as non-loading protocols. Cycling protocols do not appear to provide a more enhanced effect..
5. How long should you take creatine for? If you are a responder and it’s helping with your strength, then take creatine regardless of whether you’re bulking or cutting. In the case that you get bloated and want to cut, I would stop taking it..
6. You can stack creatine with beta-alanine which may provide more enhanced effects than creatine alone. I suggest adding 3g of beta-alanine to your daily creatine intake..
These points should provide you with in depth knowledge as to how creatine works and how to use creatine most effectively..
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Studies:
https://www.ncbi.nlm.nih.gov/pubmed/19387397.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B24.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B23.
https://www.ncbi.nlm.nih.gov/pubmed/23919405.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B23.
https://www.ncbi.nlm.nih.gov/pubmed/17136944.
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The Benefits and Side Effects of Creatine Supplementation.

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Creatine has shown it’s efficacy as a performance enhancing supplement in sport, through countless research studies. These results have allowed manufacturers to market this product to athletes, both professional and non-professional, with bold attractive claims. Unfortunately, the general population does not do their own due diligence, in order to capture both sides of the coin. Like with most health products, there are often side effects to using them. Creatine is no exception. One needs to understand all the potential upsides and downsides to using creatine as well as determine if supplementing with it fits within the context of your lifestyle. After all, what is good for one person, may not be equally so, for another..
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A loading phase is a period of additional creatine ingestion aimed at saturating your muscles as quickly as possible. Creatine is often taken in higher amounts, such as 20 grams, for five to seven days during this time. If you want to see results from creatine quickly, a loading phase may be the right choice for you.1) You can load creatine by first taking around 20g per day for 5-7 days.

And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. 2) You can take 3-5 grams of creatine everyday right from the start. 3) You can cycle on and off creatine for a.

The most well-studied form is creatine monohydrate. The ISSN suggests that 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine.Taking your creatine monohydrate with fast acting carbohydrates such as juice will help your body absorb the creatine more effectively.

This is because the carbs release glucose into your blood stream when broken down, and this produces insulin which helps transport the creatine to your muscles.Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle’s stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. Typically, you will use 20 grams of creatine for a five day period, which will be the quickest way.As you can see, the question of how to take creatine properly is ultimately incredibly straightforward Just take 3-5 grams of 100% creatine monohydrate (sourced as “Creapure”) once per day on a continual basis, at any time you prefer, and mixed in any liquid of your choice.

That’s really all there is to it. No need to load.The goal with supplementing creatine is to saturate your muscle creatine stores. The fastest way to achieve this saturation is to load with a higher dose of 20-25 grams over 5 -6 days.

Spread the dose out with 4 or 5 servings taken throughout the day.Creatine supplements increase your body’s stores of phosphocreatine, which is used to produce new ATP during high-intensity exercise ( 5. Trusted Source. ).Simply put, it is a way to increase the effectiveness of your creatine supplement. It does this by preventing the possibility of your body getting used to the supplementation.

When you take it regularly, you run the risk of your body no longer responding to the supplement, and thus nullifying the results.Read more: How to Use Creatine Most Effectively to See Lasting Results While creatine may help you develop a more muscular physique, a proper diet to reduce body fat and consistent resistance training and cardio exercise are necessary to reach your goal of.Method 1: Creatine Loading The most common way people will take this supplement is to start off with a “loading phase,” which is designed to fully saturate the muscles’ stores. Then, they move to a “maintenance phase” where they take lower daily doses to keep the levels where they need to be.

Most people who supplement with creatine just put a teaspoon in a glass of water, stir it around, and pound it down. Unfortunately for them, this isn’t enough to adequately absorb the creatine. See, when you take creatine, it’s ideal to take it with simple carbohydrates—things like fruit, white rice, or white potatoes.During your loading phase, break your creatine supplement into 4 dosages throughout the day.

T This will be easier to take, rather than having 25-ish grams of creatine all at once, and give your body a chance to absorb it over the whole day. For maintenance, take your few grams once a day.Studies have shown that taking creatine with 96g of carbs or an equivalent of 47g of carbs and 50g of protein was able to increase muscle creatine stores by 60% more than taking it.

Using creatine every day for 8 to 16 weeks may improve muscle strength and reduce fatigue in people with muscular dystrophy, but not all studies have produced the same results.

List of related literature:

This randomised double-blind study in 24 resistance-trained men aged 18–35 years compared the effects of creatine monohydrate (loading dose of 18 g/day for 5 days followed by 4.5 g/day for 23 days) combined with either 2 g/day of corn starch or D-pinitol for 5 days followed by 0.5 g/day for the remaining 23 days.
fromHerbs and Natural Supplements, Volume 2: An Evidence-Based Guide by Lesley Braun, Marc Cohen Elsevier Health Sciences, 2015
Supplementing with 20 g of creatine daily for 4 days also benefited anaerobic capacity in three 30-second Wingate tests with a 5-minute rest between trials.
fromExercise Physiology: Nutrition, Energy, and Human Performance by William D. McArdle, Frank I. Katch, Victor L. Katch Lippincott Williams & Wilkins, 2010
Effect of Creatine Phosphate Supplementation on Anaerobic Working Capacity and Body Weight After Two and Six Days of Loading in Men and Women.
fromBigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Michael Matthews Waterbury Publishers, Incorporated, 2019
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).
fromHerbs and Natural Supplements Inkling: An Evidence-Based Guide by Lesley Braun, Marc Cohen Elsevier Health Sciences APAC, 2010
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.
fromThe Cyclist’s Training Bible by Joe Friel VeloPress, 2012
Guidelines for the use of creatine include a loading dose, usually around 20g/day for 4–5 days followed by a maintenance dose of approximately 2 g/day.
fromManual of Dietetic Practice by Briony Thomas, Jacki Bishop Wiley, 2013
The majority of the early research that has examined the effectiveness of creatine supplementation suggests using a loading phase of 5 g of creatine 4 times per day for the initial 5 days followed by a maintenance dose of 5 g/day to maximise phosphocreatine stores and enhance performance [55].
fromExtreme Sports Medicine by Francesco Feletti Springer International Publishing, 2016
If you use a creatine supplement, take it in cycles.
fromNatural Bodybuilding by John Hansen Human Kinetics, 2005
If you just use creatine every once in a while, it is not likely to do much, but if you consume creatine regularly and are consistent and accountable with your supplementation, you will achieve the most noticeable results in the fastest time.
fromVegan Bodybuilding and Fitness by Robert Cheeke Book Publishing Company, 2011
The exact mechanism by which creatine supplementation improves athletic performance is not exactly clear, although there are several theories.
fromEncyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010