How to pronounce “creatine” in English

And so you got really compelled by creatine. I want to talk about all these things, um nutrition, protein, weight training, etc. But on the subject ofcreatine, what was it that compelled you so much to start you did start doing your own research on creatine.I did and I started to take creatine.

Okay. Yeah. Great. Okay, myth number three.Creatine is only for men. Uh this is 100% false. When you go through thetotality of all the evidence, uh females respond extremely robustly to creatine supplementation. They get profound

forms, but the only downfall with all these marketed forms is it's never been shown to be safer or more effective thancreatine monohydrate. The other big thing for your viewers is make sure it has CreaPure or some form of creatinemonohydrate on the label. And then and that is also third-party tested.

Number one, how many of you people have injured your musculoskeletal system and waited to see if it will go away and heal?Creatine gives immediate energy to the brain.

So, this is Oh, I can't believe you did this one to me. Creatine causes hair loss. I was going bald before I startedtaking creatine. Myth number two. Oh, so this is by far the biggest myth, and that is This is super interesting to me. My teamgive me this report to show me how many of you that watch this show subscribe, and some of you have told us, according

transported in the blood up to your uh skeletal muscle. The question is, well, what if we need more? And that's wheredietary creatine from red meat or seafood or supplementation comes into play.So, are we deficient in creatine?

Synthesis, yeah. So, when you have water coming in, that's a really good thing.And creatine does that, and that's one of the main mechanisms why it works.So, what does that mean? Does that mean that if I have creatine in my muscle, I'm more likely to gain muscle?

That is an 8-week study, very short term as well. So, you can see that the number of weeks came down when they weren'ttaking creatine and then when they started to take it, it went up as well.And this leads to another important point. So, and it's often not talked about, when you take creatine for at least a month, people say, "Well, how

you're talking about a 100% to 125% difference in all-cause mortality.Should you be taking creatine every day?

gives you a bit more. So, really focusing now on the benefits of lifting things around the house and how exercise and then, of course, nutrition, we'regoing to talk about creatine, but also how other macronutrients, especially protein, come into play. And then when you combine those two, are we doingenough to optimize longevity? And we hope that we are. Yeah.

So, this is definitely the number one myth. Creatine damages your kidneys. So, when you take in creatine to the body,it gets stored as creatine, but when you metabolize it, sort of sort of thinking leaking from the muscle, it gets leakedout as creatinine. And most people watching is like, oh, that was on my blood requisition form. And right below

out of 100 times that it's a false positive. So, this is by far the biggest myth. And there's been randomized control trials forseveral years showing that creatine causes no detrimental effects to the kidneys.I had exactly that twice on my blood tests.

last two and a half decades, people would look at me and say, "Well, obviously looking at him, creatine caused this." And I was going baldbefore I started taking creatine. This myth came from a study in rugby players decades ago uh where creatine about 2025 g a day for 7 days increased a hormone called DHT. It's a precursor for testosterone, which unfortunately has

So, those are the five myths we took there about weight training. What is this very curious graph? It seems toshow that creatine helped gain muscle mass through a training regime?Oh, yes. So, this is actually showing now that when you take creatine supplementation, you're actually gaining an improvement in training volume. So,

medical conditions, they definitely need to speak to their their doctor. Besides that, I'm not seeing any reason a healthy individual can't take orshouldn't take creatine. And pregnant women?So, that's an interesting colleague of mine, Dr. Stacey Ellery out of Australia, is now finally looking at

All the evidence that you ever hear about the safety and efficacy of creatine is based on the old, boring, from 1832 creatine monohydrate. There'snew marketed forms of creatine such as hydrochloride, which does have evidence behind it. There's many otherforms, but the only downfall with all these marketed forms is it's never been shown to be safer or more effective than

They're also used to synthesize something called adrenaline and our neurotransmitters. You know, the things that we get excited about. So, when youtake in too much creatine, typically on an empty stomach or in a dehydrated state, that will spare methyl groups in thebody to be used because you're taking so much in. And then it says, "Where can I go?" So, since creatine is now being

Start as early as you can and move forward, yeah.And so you got really compelled by creatine. I want to talk about all these things, um nutrition, protein, weight training, etc. But on the subject ofcreatine, what was it that compelled you so much to start you did start doing your own research on creatine.

creatine, what was it that compelled you so much to start you did start doing your own research on creatine.I did and I started to take creatine.So, you know, it was this natural metabolite that we're synthesizing in the liver and brain. If you take a little bit more, not a lot, just a

these levels. Now, when you exercise at a high intensity, you know, sprinting, weightlifting, those ATP stores dobecome jeopardized and that's why creatine sort of sacrifices itself uh to come to the rescue. So, that's why anaerobic sports The World Cup juststarted. These individuals will be using a lot of creatine stores in their muscle. The question is, do they have enough? And if they had more, could they

know. Creatine has exploded over the recent last couple of years. I I I saw a stat that said, I think in women it had gone up to about3% of women take the creatine, and um, in men it's slightly higher.It's still a little bit lower in terms of consumption in women from the stats that I saw. And I think that in part is

Wow. And the interesting thing is that from young individuals to middle age to older adults, we see a very common uh themethat combined with weight training uh creatine about 5 g or more. Uh we use typically a little bit more. Seems tohave uh beneficial effects on muscle mass, uh muscle strength, as well as performance, absolutely.

Okay. I remember looking when I was in a shelf a couple of months ago and seeing like five or six different types of creatine.What is the the optimal type of creatine to take and why?So, by far, creatine monohydrate.

A healthy brain likely doesn't need any creatine. But what if you're stressed?What about sleep deprivation? Night shift workers, university students cramming for a midterm, then all of a sudden the healthy brain becomes a

about how much, but the more stressed it is, the higher the dose seems to come into play.And is there anyone that shouldn't take creatine?Well, I published over 120 papers just on creatine alone. We've done at least 30 to 40 studies in our lab, and I can't

Well, I published over 120 papers just on creatine alone. We've done at least 30 to 40 studies in our lab, and I can'tfind anybody that can't or shouldn't take creatine. So, for example, at recommended dosages, creatine can not only have potential anti-cancerproperties, it really speed up rehabilitation, and there's a lot of hope, especially around Alzheimer's.

study, bigger, stronger, faster.And then when you go to the research on creatine, it was very stimulating in a sense that we're now improving thingsthat we know with aging go down. So then I turn my focus completely to healthy aging and trying to get, you know,

The other unique population is vegans and vegetarians. So, vegan and vegetarian diet is extremely healthy.The downfall though is they're not getting any dietary creatine, cuz creatine is only found in animal-based flesh. So, red meat, seafood, andpoultry. They're naturally synthesizing about 1 to 2, maybe even 3 g a day through amino acids in their food, but

meat to do that. And then it comes into the dilemma of what if you don't eat meat, or you just can't afford it, youknow. Creatine has exploded over the recent last couple of years. I I I saw a stat that said, I think in women it had gone up to about3% of women take the creatine, and um, in men it's slightly higher.

It's still a little bit lower in terms of consumption in women from the stats that I saw. And I think that in part isbecause there's still some prevailing myths about creatine. When I when I speak to some of my friend people know that I interview a lot of health expertsand scientists and PhDs on that have done research on supplements. They ask me the first question I get asked a lot

You've got some myths.Yes. About creatine on the cards in front of you. Can you reveal one by one what they are?So, this is definitely the number one myth. Creatine damages your kidneys. So, when you take in creatine to the body,

Yep. Myth number two. Creatine makes you retain water. So, this is really important. And I think this is one ofthe main reasons females were really hesitant to take creatine. If you take too much too soon, it can lead to anincrease in water retention.

causing an increase in in fat mass.We've done some meta-analysis now showing that creatine reduces fat mass.Uh females get an increase in lean mass as well. Uh and um happy this one came up because from our lab with

And then when you don't, obviously it would go down over time as well. So, the cool thing here is that one of the mainreasons you get an enhancement in performance is that creatine seems to enhance training capacity. So, a lot of people say I've taken creatine, now Igot an increase in the number of reps or sets that I can perform. That probably leads to a stimulation over time.

3 months for those elevations to come back down.And this essentially means that if I take creatine, I will be able to train harder.Harder or longer or more frequent. So, one of the things with creatine it allows the muscle to recover quicker.

But as I I said previously, remember only half of that is skeletal muscle.So, creatine yes, can with weight training improve muscle mass, but it has more robust evidence for muscle performance.Is there anything else we need to know about creatine's link to muscle mass?

So, creatine yes, can with weight training improve muscle mass, but it has more robust evidence for muscle performance.Is there anything else we need to know about creatine's link to muscle mass?I think one of the big things is that it decreases something called protein breakdown. So, that might allow the

muscle strength and performance, as well as functionality, and creatine and weight training seems to come to the rescue there.And is there anyone that shouldn't take creatine?You know, I can't find anybody that can't or shouldn't. The safety profile is exceptional. If they have pre-existing

not. And yeah, it it does ultimately lead to some feelings of inadequacy.I'm like sitting here like should I be on creatine right now? I have my own feelings of inadequacy that that kind of are measured against likethese these specific definitions of who men are supposed to be.

And is there anyone that shouldn't take creatine?Well, I published over 120 papers just on creatine alone. We've done at least 30 to 40 studies in our lab, and I can'tfind anybody that can't or shouldn't take creatine. So, for example, at recommended dosages, creatine can not only have potential anti-cancer

dietary creatine from red meat or seafood or supplementation comes into play.So, are we deficient in creatine?There are small populations with, unfortunately, they were born with the inability to synthesize creatine. Uh,

vegans and vegetarians respond literally the best on the planet, because now they're taking in a supplement to allow that in.And is it thought that historically we would naturally have consumed more creatine?That's a good point. So, back, you know, hunter and gatherer age, a lot of meat, they were consuming quite a bit through

is what are the supplements should I definitely take?Yes. And when I mention creatine, it's always met with a certain set of rebuttals because there's some prevailing myths.You've got some myths.

increase in water retention.So, you've probably heard of the creatine loading phase. This is where supplement companies want you to take about 20 or 30 g a day for about 5 or 7days. That has been shown to increase water retention acutely. So, maybe it'll reside there for about 3 to 5 days, but

The interesting there is if you take smaller more microdosing, there's hardly any effect. And this might come surprising, but if you did a 6-weekstudy, pre and post after creatine, you only increase mass by 0.86 kg.Oh, wow. And the majority of that is lean mass.

Uh females get an increase in lean mass as well. Uh and um happy this one came up because from our lab withbone health, females do respond very favorably with creatine and bone. And we can talk about that as well.Myth number four. Oh, I can't believe you did this one to me. Creatine causes hair loss.

something else. So, there's no evidence to that as well. Myth number five, creatine causes muscle cramps. No, Ithink this is so over played. When creatine is taken into the body and water will follow it, now you're superhydrating the muscle. So, one of the main issues with muscle cramps is it could be, you know, dehydration in the muscle. Some people have heard of sodium

It can gain it gain increase in muscle mass. It's not great. That's probably going to be a bit surprising to a lot ofpeople. A lot of people take creatine for huge increases in muscle. You get an increase in lean mass by about 1.2 kg.But as I I said previously, remember only half of that is skeletal muscle.

muscle to maintain its integrity or recover quicker.But overall, when you combine creatine with a standard weight training program, you should expect a greater increase than weight training alone, absolutely.And that is that's across all ages, which is really important.