Sports Nutritionist Explains Best Creatine To Take & How
Sports Nutritionist Explains Best Creatine To Take & How
In this video, James Grage, your supplement industry insider with a 25-year career in sports supplements, discusses the ins and outs of creatine usage. He dives deep into various types of creatine, including creatine monohydrate and creatine hydrochloride.
If you’re wondering “what creatine should I buy?” or “which creatine is best?”, this video will be of great help. James explains why creatine monohydrate is the tried and true version. It has over 1000+ published papers supporting its safety and efficacy. Despite the introduction of numerous forms of creatine, none have proven more effective than good old fashioned creatine monohydrate.
Ever asked yourself, “do I have to load creatine?” James provides an in-depth answer, discussing the traditional approach to creatine loading. He explains how to maximize creatine stores fastest by taking 20 to 25g of creatine a day. He also offers an alternate method, taking 3 to 5g a day over the period of 28 days.
If the question “what creatine should I take” has ever popped up in your mind, James provides an insightful answer. He recommends sticking to a powder form of creatine, especially the ones that are micronized for better solubility and absorption. He personally prefers brands that use the German form of creatine, Creapure and CreaVitalis
For more videos on taking creatine supplements, check out this playlist Link, which covers topics such as Best Creatine to Take, and side of taking Creatine, such as hair loss, acne, water retention and kidney damage
Chapters:
00:00 – 00:15: Creatine Supplements
00:15 – 00:41: Myths and Bad Information on Creatine
00:41 – 00:50: Creatine Science
00:50 – 01:24: What Kind of Creatine to Use:
01:24 – 01:55: Creatine HCL and other forms of Creatine vs Monohydrate
01:55 – 02:27: Creatine Powder vs. Liquid
02:27 – 02:45: Micronized Creatine for Better Solubility
02:45 – 03:39: German-Made Creatine: Creapure and CreaVitalis
03:39 – 04:07: Contaminants in Creatine
04:07 – 05:01: How to Take Creatine: The Creatine Loading Phase
05:01 – 05:38: Do I Need to Load Creatine
05:38 – 06:53: How Much Creatine Should I Take – Calculations
06:53 – 07:33: Creatine for Women, Teenagers, and the Aging Population
07:33 – 08:07: Is Creatine Safe?
08:07 – 08:22: Benefits of Creatine
Forms of Creatine Marketed
1. Creatine Monohydrate – The most widely researched and commonly used form of creatine.
2. Creatine Hydrochloride (HCL) – Known for its better solubility in water and potentially lower dosage requirements.
3. Creatine Ethyl Ester – Marketed as having better absorption rates and a longer half-life in the body than creatine monohydrate.
4. Micronized Creatine – Creatine monohydrate that has been micronized to improve water solubility.
5. Buffered Creatine (Kre-Alkalyn) – Creatine monohydrate that’s been chemically modified to increase its pH, touted as having fewer side effects.
6. Creatine Malate – Creatine bound with malic acid, intended to enhance ATP production.
7. Creatine Citrate – Creatine bound with citric acid, which is supposed to enhance its solubility.
8. Creatine Phosphate – Creatine bonded with a phosphate group, believed to aid in the conversion of ADP to ATP.
9. Creatine Pyruvate – Combines creatine and pyruvic acid, purported to enhance endurance and overall performance.
10. Liquid Creatine – A pre-dissolved form of creatine that is ready to drink, though it may not be as stable as other forms.
11. Creatine Magnesium Chelate – Creatine bonded to magnesium, supposed to help with ATP synthesis and reduce bloating.
12. Effervescent Creatine – Creatine combined with a bubbling agent, thought to increase solubility and absorption.
13. Creatine Anhydrous – Creatine with the water molecule removed, providing a slightly more concentrated creatine.
14. Creatine Serum – A liquid form of creatine that claims to require no loading phase and to be free from side effects like bloating.
15. Creatine Nitrate – Creatine combined with a nitrate group, which may enhance blood flow and oxygen delivery.
16. Creatine AKG (Alpha-Ketoglutarate) – Designed to improve creatine uptake using a molecule that plays a role in the Krebs cycle.
17. Creatine Hydroxy Methylbutyrate (HMB) – A combination of creatine with HMB, which may help increase strength and reduce muscle breakdown.
18. Creatine Gluconate – Creatine bonded to glucose, aimed at enhancing creatine’s entry into muscle cells via glucose pathways.
19. Creatine Orotate – Combines creatine with orotic acid, which may aid in ATP production and cellular function.
Always consult with a qualified healthcare professional or physician before starting any new workout, nutrition, or supplement regimen, especially if you have pre-existing health conditions or are taking medication. The views expressed in this video are based on current research and should not be taken as a substitute for professional medical advice.
As a 300 lbs person I have to take 40g a day?
Would you trust getting the PVL creatine from amazon? Where do you recommend because I’ve heard be careful on buying supplements from Amazon due to fillers for profit.
Before I put any powder in my body , I would like to know what’s the source of this powder? To my knowledge creating can only be produced from animal flesh.. 🤔🤔
I want to buy it but it’s unavailable in Europe, do you know any store that can send a few packages to Poland?
Hello @JamesGrage awesome video man! I’m wondering what your opinion is on "Jacked Factory Creatine Monohydrate Powder"? I was thinking of trying this one out.
Then how much to take daily after the 5/7 Days ? Thanks
Awsm information, i would like to ask so creapure doesnt convert in creatinine?and if creatine is not creapure but its a german made creatine but not creapure so is that still good from others creatine?
All i have to do is convince my mom its ok…. which is nearly impossible
I recently bought ‘Precision Engineered Creapure’ from Holland and Barrett, it says on the label to consume 15-30 mins before exercise. Do I have to do this, or would it be okay to mix it in with my protein shake which I take right after my workout? Thanks.
Really good video. Good to know the classic OG Creatine is still the best
What is the song at 4:54 I heard it in another video months ago and have been on the hunt for it. Good info about creatine as well!
Oh wow I’m not taking anywhere near enough….
Been on creatine for 5 weeks, starting to have hair lost…
Small dose creatine monohydrate after two months with adequate water caused me extreme bloating, kidney pains, fatigue and painful swelling. I do not recommend. I used nutricost capsules too. This seems like unsafe advice. I think everyone should go to their doctor first to make sure it is safe and what amount per individual is safe.
Small Problem With Creatine…
Consuming Creatine Monohydrate as a powder mixed with water typically requires around four to six grams per serving. The large serving size is required because stomach acid converts the majority of consumed creatine into a useless byproduct; this byproduct is also the primary cause of water retention and bloat, two commonly noted side effects when using standard creatine monohydrate.
These adverse effects are easily avoided by protecting the Creatine Monohydrate as it passes through your stomach acid into the intestine, and only then, depositing the creatine at just the right pH level for your body to fully absorb the Creatine un-changed.
The DRS Capsule Solution
With World A.B.S pH-Creatine™ our mission is to protect the creatine from the stomach acid using the most effective method possible. Our unique DRS (Delayed Release System) capsules are designed specifically for acid sensitive ingredients and proved to be the perfect solution to Creatine’s acid sensitivity.
The benefits of using pH-Creatine™ in DRS capsules Vs standard powder creatine consumed in water are:
60% less Creatine Monohydrate required per serving
No front loading needed
No bloat
No water retention
Thank you!
So after 28 days do you rest? Or keep taking everyday?
I like your video bc you highlight the possibility of heavy metals and contaminants
After the loading period of 5-7 days what would the recommended daily dose be?
Wait so after doing 28 days of 5 grams of creatine a day do you just stop or keep going?
Sorry is my first time here I wanna say it was an amazing video very clear! But could you kindly recommend any brands I have no idea which brand is good and healthy… Thank you so much ! By far the best video I have seen talking about creatine !
So if you are doing 5-7 day loading phase, do you wait to take more creatine until the next month?
Hello new to all this was wondering do they go protein in the creapure ?
You talk about the loading, but then don’t mention how much to take after loading.
Well done with this.
I never had stomach discomfort but rather pain in righ lower abdoman area so i had to ditch it. Anyone else with same issue? Thanks
Where do we buy this creatine any links
5 grams a day should be enough why are you saying 25 grams for yourself 82 k times .3 is almost 25 . Where are tou gettibg that formula , 5 grams shiuld be enough
Okay my weight is 95kg and my creatine intake is supposed to be 28.5 g a day but that seems like a stretch. Is taking 10g a day for 28 days okay for me?
Is this one still good if I’m trying to lose weight?
Shame that i cant buy the pvl in the netherlands
Is creatine make you gain weight and water retention ?
Hi James, what’s your opinion on Muscle Feast creatine. The creapure lable is on the container.
Thanks
Thank you brother!
Great information sir and well explained!
a little confused , you say to do 3-5 grams per day for 28 days, what do you do after the 28 days ?
15g per day for load then down to 5-7g for maintenance is way more than enough if you stomach can’t handle the 20-25g which in my honest opinion is way too much.
Considering taking this. I am 65, changing everything to improve my health. I am on Dr. Axe wellness protocol and doing great.
Is this a supplement I take from now on? I’m okay with having things in my protocol. I am getting my gut health in order. I notice quick fatigue in my daily steps. I do some hills in my daily walk, but at this point feel my muscles are fatiguing quickly.
Any suggestion is welcomed on the topic.
Can u tell me to the best creatine???
Thanks for helping
Can I put 25G in a water bottle and drink it throughout the day?
Hi James. Is the KRE-Alkalyn any good or is it just a gimmick?
Do you need to cycle off Creatine or can you take it continuously? If you’re supposed to cycle off how long off and how long on?
Where can I buy this?
Sir I’m from Sri Lanka how to use this before exsasis or after I need Anwar thank you tc
Thank you for sharing your knowledge.👊
please I watch the video but I didn’t catch something im for beginner i ll start my gym with creatine what i understand that the beginners have to take only 5g day for 28 days
thx lot i hope I get an answer
thx
Me.. Very.. Ugly.. Sir.. Nacros.. Unnai
6:40 I’m so paranoid to take it honestly .. I feel as if it’s cheating or makes you look bigger than you actually are . But I want to see better improvements
I’m in remission, ie I’m a stage 4 cancer survivor who recently turned 50. During treatment I lost 20lbs I didn’t have to lose. I basically lost my entire core. I started the once a day load up this week and I’m already noticing a difference. This video was very educational. Any further info would be great!