Hey guys, I’ve just recently launched my
new PicFit shop. Now with everything handled inhouse, you’re
gonna get higher quality products and also some extra goodies to go along with it. Check out the new shirts today at picfitshop.com
and use the code PICFITNEW to get 15% off your order. Thank you! Alright, this one should be a quick one but
I do wanna get it covered since many of you have asked about this in the past. As you all know, when it comes to supplements,
there are really only three that I would regularly recommend: caffeine, protein shakes, and…
creatine. But when it comes to creatine, it might be
confusing on exactly how we’re supposed to take it. In this video, we’ll go over recommended
creatine intake levels based on scientific research. First of all, I want to clarify that I’m
talking about creatine monohydrate. There are other variations but by far the
most studied and relevant variation is creatine monohydrate. If you’re unfamiliar with creatine in general,
then please come check out my other videos about creatine to get yourself caught up. Back to intake recommendations. First, let’s address one of the most common
creatine intake questions: Do you have to LOAD your creatine in order
to maximize its benefits? Short answer, not really. Longer answer, kind of since there’s one
crucial benefit to it in which we’ll discuss. First, what is creatine loading? Creatine loading is a phase where in the first
week, creatine supplementation is much higher than normal. During the loading phase, it’s commonly
recommended to ingest about 20 grams of creatine per day, a substantially higher number than
the normal recommendations of 2 to 5 grams. This is suggested because standard diets generally
fill muscle creatine stores to only about 60 to 80%. In order to fully saturate the muscles, we
need to not only supplement, but according to some, we need to supplement a lot. Now, in this case, a study did show that loading
20 grams of creatine daily does indeed fully saturate muscle creatine stores. However, research has also shown that full
saturation can be achieved with only 3 grams per day. And that’s where the “no, loading is not
needed” comes from since we can indeed achieve full saturation with lower intakes. Of course, there is a catch and that’s duration. 20 grams a day achieved full muscle creatine
saturation in 6 days. 3 grams a day achieved full saturation in… 28 days. With that in mind, then it does seem that
best practice is to have some sort of loading phase. Although unneeded, the much more rapid saturation
with loading can allow us to more readily take advantage of creatine’s performance
and adaptation benefits. That being said, let’s get to intake recommendations:
I would recommend consuming 20 grams of supplemented creatine for the first 7 days you start taking
creatine monohydrate. After that, you can dial it down to 2 to 5
grams daily since it’s been shown that this is sufficient enough to MAINTAIN full saturation. It’s also recommended that you take creatine
alongside some form of carb and protein. Studies have shown that creatine retention
is greater when taken with either a carb or carb plus protein mixture versus creatine
alone. So, throw it in your sports drink or protein
shakes and you should be good to go. Just make sure you drink a bit more water
due to creatine’s osmotic properties that can lead to slightly more water retention. As for when you should take it, studies really
show no difference. What matters most is that you take it consistently,
be it before or after your workout, or a different time. And finally, you don’t have to cycle creatine. You can take it year-round or even jump off
of it without any detrimental effects outside returning to your previous levels of muscle
creatine saturation. And also, if you didn’t know yet, I’ve
just recently launched a new and improved PicFit shop where I’ll be doing everything
inhouse. Unlike the usual third-party vendor stuff
you’ll see elsewhere, I’ll be handling virtually everything, from picking the best
quality materials, printing the shirts, and shipping orders. You’re only getting the best products from
now on. So, if representing the truth in fitness is
important to you like it is to me, then rocking the PicFit brand is the best way to do it! Please give the new shop a look at picfitshop.com
and use the code PICFITNEW to get 15% off your order. If you do decide to pick something up, thank
you and know that your purchase will help free up more of my time to provide you and
everyone else more helpful health and fitness content. And that’s it. That wraps up this video on HOW to take creatine. If you have any questions, please feel to
ask in the comments below. Other than that, like the video if you enjoyed
it and share it with your creatine-loving friends. As always, thank you for watching and GET
YOUR PROTEIN!
2:25 for those that want to skip straight to recommendations.
If you do skip, do me a solid and check out some of my other vids. It’ll mean a lot.
Thanks! 🙏🏽💯
Is it ok to start straight to 5 g/day ?
Tl;DW Inject straight into the heart
Word of warning, it speeds up hair loss ALOT in people susceptible to it. If someone in your immediate family is balding and you want to hang on to your hair for a bit longer id give it a miss personally.
What if you consume 8-10 grams of creatine daily even after the loading phase?
why am I watching this? I'll be bald either way
Congratulations ahead of time, creeping up on a million
Now, the final question: creatine on off days? I guess you won't use as much when you don't work out so that should be covered?
I am doing alot alot of cardio and HIIT, do i need this too
Any vegans found they can't take creatine anymore without stomach upset?
I would add L-Arginin to the recommendation list. It does give me a great boost during workout
Video is 4:20… Nice
If I stop taking it for 2 weeks do I have to load again or just continue normal dose?
Pick up scoop.
Take a full scoop of creatine.
Put in mouth.
Take sip water.
Swallow.
I know, it’s a bit complicated but eyh… 🤗
So how much to take when whey includes it?
Creatine is a marketing tool.it does nothing
What happens if you stop creatine for 2 days?
How to lose hair
I tried to do the 20 g load but it gave me diarrhea, just doing 3 g a day
Does creatine cause baldnes?
4:20 minutes long, nice
I've trained for years on creatine
I've trained for years off creatine.
The only difference I felt was in my bank account.
HCL creatine video?
how about doing whey protein next?
What if i normally took it 5g per day, and decided to jump up to 20g just for a week, then use 5g again?
Just to make sure, if you load the creatine with 20 grams per day for the first week, then take 2-5 grams per day consistently after it, but take a week or 2 off of it, every few months, would that be fine?
1:03 “it depends” change into “not really” 😁
Appreciate you
Water weight creatine
4 scoops of whey, 5g of creatine and dibol. It's gonna make you strong real fast.
What does protein even do? Is it necessary? Do you get bigger muscles? Do you lose fat?
Love the channel…ordered my shirt today! Great honest content!
Helloooo @picturefit, do you do loading ?
If you get acne make sure to keep in mind that most likely creatine will make it much worse.
So you mean to tell me I'm not supposed to inject it into my buttocks? Wow…
“ktreeteen”
What I always wondered if you need to completely dissolve the creatine (it dissolves much easier in hot water but tastes horrible) ?
I tried creatine once, now I’m homeless and addicted to meth 😤
sir is it okay to take 5mg per day one year straight?
Sadly creatine is so bitter, I need a fruit juice to be able to drink it though
Very informative! Thank you!
I've just started using creatine then I saw this creatine video, how did you know?
Can't wait for the shirts I ordered to arrive, but I'm slightly disappointed that you don't have a shirt with "it depends" on it xD
is there a study that show the impact of cosntantly missing creatine 。
do i need to reload？
I would suggest pinning creatine biweekly, most people do Monday Thursday although I do Tuesday Friday prior to legs as less pip. Stay natty kids, creatine ain’t no joke.
Do one about protein and caffeine as well
Any scientific literature regarding the byproduct of creatine such as creatinine?
Is it fine to train arms everyday or at least 4 times per week?
The benefits are minimal.
Hey guys, i think PictureFit got a new shop, but i am not sure;D
It's hilarious unpacking a giant tub of creatine, followed by a even bigger tub of protein while visitors are over :'D. The looks are priceless.
No one cares that you were "Thinking about creatine today".
ashwaganda?
creatine in whey shakes makes them bitter, I prefer to drink it separately
I don’t even workout, what am I doing here?
You don't need to take 20 g per day( 1 week,) . The muscle will be saturated even if you take 3g every day.. the rest of video is ok💪
Should creatine be taken on non training days too?
I take 5g a day
Hey PF! Do you ship your merch abroad?
Video duration: 4:20 nice
5499133769885585555 th video on creatine in the Internet🤭
I just bought creatine today and this video pops up !! Wtf
i've taken creatine for like a year or so. does it help if 1 week i do the 20g per day and go back to normal?
When i started taking it. It made my BP go super high
I was just discussing about creatine with my friends yesterday and was looking to buy some today, so thanks YouTube recommendations.
Omar isuf
so i guess that means even on rest days too ? right
What about beta alanine?
How to take dbal safely and prevent gynecomastia
You don't. You man up and get a few bottles of cyp 200 or 250.
Leett mee gueess it depends🤔😂
“It depends” part 100
How so we take caffeine?
Would you recommend creatine for a woman that is 50 + and active
Can't Wait for my second PicFit shirt <3 Already own the yellow barbell one, now I'm ordering the new black one. Keep up the good work !
When you got stringers, i will buy some~!
Whats better capsule creatine monohydrate or the powdered form?
creatine causes dht lvls to rise. dht gets you bald.
Take no creatine or supplements. It's a bunch of unnatural bullshit that will hurt your long term heath if anything
is it true that taking creatine continuously makes your body become resistance to it? or creatine resistance is just a myth?
Mr. Fit, and how much time does creatine saturation last after you stop taking?
I just have one question, Where do you get creatine ?
Anybody use Muscletech platinum 100% creatine here? It recommends to only load 20grams for 3 days, after that just 5 grams per day.
Hard gainer gang where u at
I've been taking 10g daily for 6 months…is that bad/potentially harmful? 😬
Monohydrare yes…. ATP capsules no….
1 week loading… no carb its bullshit… Insulin will drive it inside… is bullshit…
Salt will drive it faster… Water for monohydrate… ATP capsules needs just your personal intake no extra..
Anyway video not even for juniors..
What is creatine?
I got kidney stones last time I loaded
I take creatine from time to time. The problem with creatine is that it retains water. Your face will look like a balloon. When I don't like my face in the mirror, I stop. I think I will finish what I have and I will stop completely. Creatine make your kidneys work hard. I think it is a good idea to take while you decide to do a very intense training for a short period.
best way to take it is with a water drip into the poop chute, everyone knows that
I take it everyday, not sure if it works but Im not going to stop
Take your creatine with lots of wiskey
Pussies needing supplements
A touch oversimplified, but not a bad video.
it causes balding, stay away from it.
Don't you need to spike your insulin before taking your creatine?
My friend thinks creatine is like steroids and he grills meat every day and I’m like dude! You’re consuming creatine right now lol.
At 5’6ft 155lb do you guys think a 20g loading phase is too much or I should still be good?
ok
I've been on creatine for over a year , taking 5 grams a day at least 28 days each month (sometimes i forget or get lazy) . It has made me way stronger than before starting taking it , but now a days my progress in very slow .And no negative affects on my health , except i feel sometimes like my blood pressure increases a little bit , and don't know if it's Creatine or anything else . Anyone else ?