Creatine supplementation can cause water retention in the beginning which would lead to a slight weight gain (about 1-3kg), but only until your body has adapted :) the rest of the weight gain after that should be MUSCLE GAAAAINNNSSS

I love your comment 🙏🏼

Might be a dumb question but my Creatine didn't come with a scoop. How much is 3 or 5 mgs?

@@mahnli you want grams - 3 or 5 grams per day so put some a weighing scale and stop until you get 3 or 5 grams (whichever you want to start with) :)

@@mahnli it's 3-5 grams (in weight)

You could have been strength training at the same time, which would have mitigated SOME of the muscle loss.

DO IT

Sure!

AND ALSO- do you have any advice for us women who have also been considered “thicker” in society’s terms? I have been an athlete my whole life ( I am 38 years old) and have always been looked at as thicker because I have muscle mass. I have always gotten the comment of “oh you must be a softball player” or maybe you should cool it on the weights…. Very frustrating, it never really let it bother me cuz I looked at the comments as well at least I look strong. I am a mother of 4 and have had 6 knee surgeries. I have a pretty good weight training routine going on and have dabbled in CrossFit BUT love weightlifting/ bodybuilding more. I just wish I could see more muscle. My diet is getting a lot better, but just have always struggled with actually seeing muscle… does that make sense? Do you have any advice for other women like me??

@@erincolpitts3459 you can take péptides. I take peptide CJC by my Dr orders. It helps build lean muscle .

Sounds like you’re fit and strong, and know your stuff! Try not to worry what other people think of you, especially if you enjoy the sports that are going to make you more muscular. To reveal your muscle and look more lean it does come down to diet. Diet, a little bit of cardio and genetics.

How can 1 go wrong taking creatine? Overdose?

Hairloss issues?

@@sncnutrition7118 An old bad mechanistic assumption that has been addressed specifically by several studies since the 90s (when that myth gain popularity). The information we have today is that it may only affect the early onset of male pattern baldness if it already runs in your genetics. And the effect, if any, is expected to be rather low. For example, if you are naturally going to be bald at 25, taking creatine could mean you are bald at 22 or 23 instead. The origin of this myth is data that tied supplementing creatine with a slightly higher generation of a hormone called DHT, which is a metabolite of testosterone. However, in the more recent and higher quality studies, in which DHT and free testosterone are actually measured, there are no findings that support a causal link. In fact, in at least one study, the placebo group ended up with a higher increase in DHT compared to the creatine group, suggesting there is likely another reason, such as working out itself, behind why there is often an increase in DHT and free testosterone. In short, if today you still think creatine makes you go bald, you haven't been keeping up to date with the evidence. Personally, even if it does take 5 years away from a head full of hair, its beneficial effects on brain function (literally makes you smarter and delays dementia and Alzheimer's), kidney function (of particular interest to people with poor kidney function) and musculoskeletal system (delays osteoporosis, prevents injuries, linked to improved cartilage health...) are more than enough to make up for it. Oh yeah, also linked to lower all cause mortality....... Literally makes you live longer.

​​​@@sncnutrition7118 myth... Based on 1 non-RCT trial done 40 years ago with tiny cohort. Never replicated.

@@sncnutrition7118No, that’s a myth.

Yes. It helps supply energy to the muscle during peak, powerful muscular movements. So heavy weights / anabolic sprint would be like for like. Pretty sure you'd struggle to find any professional athlete not using Creatine.

That will not happen, creatine is stored in your muscles, where it's used for energy.

Good question!

Really it just make sense that someone smaller would need less than someone bigger.

She covered this.

Hmm…There is a common misconception that taking creatine supplements can cause the body to stop producing creatine naturally, maybe from the fact that when the body has a high level of creatine, the production of creatine may slow down. However, this is a natural response to maintain a balance of creatine in the body, and it does not mean that the body has stopped producing creatine altogether. At least that’s what so far studies outcomes seem to conclude 😄 Let’s just not go overboard with intake…sweet spot.

Have you tried creatine made with ®Creapure? That's the best and purest creatine that exists. Give it a try. It's more expensive but it's the real deal.

She didn’t take it while breastfeeding for the reason that there has been no studies to support it or go against it…. So it’s up to you! I’m pregnant and I’m a weightlifter, so I stopped. I won’t be breastfeeding so after the postpartum recovery period and majority of water retention loss, I will be coming back to it. It’s sad that not enough Research has been done for us Girls right?

No

Hi! The dryness is normal (although two days is a bit fast), some people report it. It can last up to 3 weeks. That's because your muscle cells are drawing more hydration (volumising effect of creatine). I'd say don't bother with the electrolytes, unless you really like them. Drink some more water than normal until the dryness goes away, and you'll be right as rain. Your urine might also be a bit darker, and again, will only be for up to 3 weeks. Feeling nauseated is not that common, it could be a coincidence, a nocebo effect or you might be very unlucky and be an outlier with regards to creatine supplements. If you are feeling anxious about supplementing, leave it for now and come back to it when you are feeling confident. As always, try to eat whole foods and prioritise your fruit and vegetables - rich in water and fibre. Should help you with your nausea. Alternatively, you can try other forms of creatine (although monohydrate is the cheapest and most studied). In particular, creatine hydrochloride (HCL) can saturate your muscles with a smaller dose, and it might be a good alternative for you to try. It's a bit more expensive, but it'll be well worth it if it takes the nausea away.

The dryness is normal - IF you're dehydrated. Dry mouth is always a sign of dehydration (unless you're anxious / stressed ofc) - so yes, up your water intake a bit. However, 5g is way too much for a female body (unless you're extremely muscular. I'm around 146lb male, lean, when I'm training I take 2-3g Creatine per day. This is plenty for our body weight. When you hear '5g per day' as a suggestion, it really applies to 200lb+ males, and studies have shown that lower doses maximise the 'muscle loading' potential and there's really no need to use 5g per day except to spend more money.

@@johnnylong1428 that’s helpful information thank you!!! I did lower it to around half the scooper size and have been having it before bed in hot water and have not been feeling what I previously did. Appreciate it

@@julianzacconievas thank you so much for the awesome information!!! I halved the amount I was taking and have been taking it before bed and I am feeling much better doing this. I also don’t eat a lot of meat so I also assumed my body was overwhelmed with all the creative coming in at once

@@juliannadoesstuff Really glad to know you are feeling better. Enjoy the gains and the improved kidney function!

Collagen for quick recovery esp. of tendons. Benefits me a lot (60+ y.o.)

I have the same question…I workout at home as well.

Absolutely! Even if you don't exercise, it's wonderful to prevent sarcopenia and it also helps in keeping people alert, say if you didn't get enough sleep. There are also studies that suggest that creatine can help with Alzheimers and dementia.

It's supposed to. It draws water into your muscle cells

Fuck I'm so pissed, I'm only 5'3 and extra pounds looks horrible on me.

@@UltimoDogLoverexactly. The water weight it adds goes into your muscles, which enlarges them and is often exactly what people are going for.

If i overdose over Long Time, what could Happen?

@@-m7048 you waste money. Unless we’re talking something ridiculous like 3 figures in grams per day, and maybe not even then, your body will dispose of excess effectively. Note that higher doses may be needed for full cognitive benefits vs. muscle benefits.

I take mine with my preworkout..lol

Ill have to check out his video -I haven’t heard of that suggestion

I also heard this. I would take it apart from any caffeine. Just an hour or so after

Don’t double dose at the beginning. Use the normal, standard recommendation. Use it for a few weeks. If strength and recovery have not improved, up it just a bit by 1 mg. Never double dose on anything without doing more research.

Do a lot of strength training to build muscle and little cardio. Eat a high protein diet and of course take 3-5 grams of creatine. The best creatine Is the One made with ®Creapure from Germany.

I have been mixing mine daily into my coffee. It’s fine and has no taste. Hope it helps.

It is tasteless, but can be a tad gritty unless mixed to oblivion. Try it! :)

Good tip, thank you!

I've heard it shouldn't be heated.

Plenty of people do this, though there have been studies claiming it shouldn't be paired with caffeine. But who knows

You can take it with your pre it won’t do anything bad

That's an old and isolated study done in 1985. Go ahead have your coffee and creatine

No, its on label too

No

Well it’s her products and her company, that’s how she earns money 😂 everyone on social media are promoting AG Greens, surfshark and many others but Meg promotes her own business which I think it’s better. Also she’s always saying like in this video that “if you choose other brand choose monohydrate” so I think it’s nice and fair of her. Also this video was full of important knowledge and at the end info about her product which i think is logical. No hate from me as I don’t believe it’s good for anyone but I don’t really get your point. All the best!

@@TheVirusssss It's less about sharing knowledge and more about an excuse to push products. You just can't see that.

I mean given that she owns businesses that sell different things I’m sure she wants people to know what they have to offer while educating at the same time. And it’s only been the last couple of vids the ones before were about other stuff

@@edafade i can see your point but social media became one big marketplace. For sure she’s promoting her products but I still think there is some balance here. She’s not talking about exact ingredients in her créatine, how it was tested and all that, more about usages and pros/cons. I think having her products is the inspiration for a lot of content but I don’t think it’s bad. For me for example I know I won’t buy it because shipping to my country is too expensive and I’d rather buy local product. But it’s good knowledge and I like her way of doing content here :)