How To Use CREATINE To Build Muscle: Loading, Timing & Hair Loss? (Science Explained)

Summary

This video discusses creatine, a well-researched supplement with over 700 human studies backing its safety and effectiveness. It debunks common supplement industry issues like false marketing and overpricing, highlighting creatine's affordability and performance benefits. The video explains creatine's role in ATP production, its effects on strength and muscle growth, and addresses concerns about non-responders, side effects, and potential links to male pattern baldness. It concludes with a sponsorship mention for hims, offering solutions for hair and sexual health.

Takeaways

• 💊 The supplement industry is often criticized for false marketing and overpricing, but creatine stands out as a well-researched and affordable option.
• 🧪 Creatine is backed by over 700 human studies, making it one of the most researched sports supplements for safety and effectiveness.
• 💰 Despite some variants being marketed at high prices, regular creatine monohydrate is cost-effective and offers significant benefits for muscle performance.
• 🥩 To get the same dose from creatine powder as from one teaspoon, one would need to consume a kilogram of raw beef, highlighting the practicality of supplementation.
• ⚡ Creatine works by replenishing ATP quickly, which is crucial for high-intensity, short-duration exercises like sprints and weightlifting.
• 💪 Supplementing with creatine can increase muscle creatine stores by 20-40%, enhancing physical performance and muscle growth.
• 🔋 The fastest way to reach creatine saturation is through a loading phase of 20-25 grams per day for a week, followed by a maintenance dose of 5 grams daily.
• 🏋️‍♂️ A 2003 review of 300 studies showed that creatine supplementation can increase maximal strength and power by 5-15%.
• 💦 Creatine can cause muscular water retention, but this is not a cause for concern as it aids in muscle fiber diameter increase and potential growth.
• ⚠️ While some individuals may not respond to creatine, the broad research support, affordability, and low risk profile make it a worthwhile supplement for most.
• ☕️ There's no need to cycle off creatine, and combining it with caffeine may even have synergistic effects, contrary to an older study's speculation.

Q & A

What are the two main reasons the supplement industry gets a bad reputation according to the script?

The two main reasons are false marketing, where products often don't do what they claim to do, and overpricing, where products are often too expensive for what they offer.

Why is creatine considered a supplement that doesn't commit to the common supplement industry shams?

Creatine is well-researched with over 700 human studies on its safety and efficacy. It is also not expensive, especially when compared to the amount one would need to consume through food to get the same benefits.

What are the variants of creatine that are often falsely marketed and overpriced?

Creatine HCl and creatine ethyl ester are variants that are often falsely marketed and overpriced, as they do not have the same scientific backing as simple creatine monohydrate.

How does the body produce energy and what role does creatine play?

The body has three main energy systems that produce ATP: the aerobic system, the anaerobic system, and the phosphagen energy system. Creatine plays a role in the phosphagen energy system by providing a quick source of ATP through creatine phosphate stored in muscles.

What is the significance of ATP in the body's energy systems?

ATP is the main energy currency used in the body. It is produced by the body's energy systems to fuel various activities, with creatine phosphate providing a rapid source of ATP for high-intensity, short-duration exercises.

How does creatine supplementation affect creatine stores in the body?

Supplementation can boost creatine stores by 20 to 40 percent, with a normal diet only achieving 60 to 80 percent saturation. The fastest way to reach saturation is through creatine loading followed by a maintenance phase.

What is the recommended maintenance dose of creatine after reaching saturation?

After reaching saturation, a maintenance dose of 5 grams per day is enough to maintain creatine stores.

What is the difference between creatine loading and starting with a maintenance dose?

Creatine loading (20-25 grams per day for a week) allows for faster saturation and quicker benefits, while starting with a maintenance dose of 5 grams per day may take up to a month to reach the same saturation levels.

Does the timing of creatine supplementation matter, and what does the research say?

While some studies suggest post-workout supplementation may be slightly better, other research indicates that creatine can be effectively taken at any time of the day to reach saturation levels.

What are the potential benefits of creatine supplementation on strength and muscle growth?

Creatine supplementation can lead to a 5 to 15 percent increase in maximal strength and power, and even in experienced trainees, it can result in more reps achieved across sets with moderate weight.

Does creatine cause any side effects, and are there any concerns about its long-term use?

Creatine can cause muscular water retention, but this is not a cause for concern as it occurs within the muscle fibers. Long-term use of creatine has not been shown to have adverse health effects, and there is no need to cycle off of it.

Is there any scientific evidence linking creatine supplementation to male pattern baldness?

There is no direct scientific evidence linking creatine to male pattern baldness. However, one study found an increase in DHT levels with creatine supplementation, which could potentially be a concern for men with a genetic predisposition to hair loss.

What is the relationship between creatine and caffeine, and can they be safely combined?

While an older study speculated an inhibitory effect between creatine and caffeine, more recent studies have shown a synergistic effect when taken together, with no apparent safety concerns.