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
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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.