This is What Happens To Your Body on Creatine | AVOID SIDE EFFECTS | EXPLOSIVE GROWTH!

Do you want to INCREASE your size and gain strength in as little as a week?! Come check out the most researched supplement of all time! CREATINE! This is what happens to your body when you take creatine.

00:00 Intro
00:35 Subscribe!
00:46 What is creatine?
02:46 Changes/side effects
03:15 Loading Phase
03:47 Baseline
05:34 FULLY LOADED

Creatine studies
Responder/non: https://pubmed.ncbi.nlm.nih.gov/15320650/

Loading vrs non: https://pubmed.ncbi.nlm.nih.gov/17908288/

Time to take: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36

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1, Loading phase –
This is where you take large doses of creatine over a short period of time and reduce the dose overtime to maintain elevated creatine levels. This method usually requires 7 days for the muscles to become fully saturated with creatine and this is when you are more likely to experience the benefits. You will need to take between 15 to 25 grams of creatine per day to achieve this feat and then taper down to around 5-7g per day after the first week. But, this is not advisable if you have digestive issues as the side effects are often more severe.

2, The baseline (non-loading phase) –
This method is starting to become the new norm and requires you to take a baseline dose, usually a small amount for a longer period. This method will slowly increase your creatine levels and will take about 3 to 4 weeks for your muscles to become fully saturated and maintain an elevated level of creatine. The recommended dose for this phase is typically between 5 to 7 grams and this method is safer for individuals that might have digestive issues.

It can also result in increased weight gain. Although you might tend to experience gradual weight gain when you take creatine, especially when using the non-loading phase method, the weight gains experienced in the first 7 days are particularly much higher and research has suggested that you will gain anywhere from 1 to 7 pounds of additional weight.
Another side effect of creatine is Stomach discomfort. If you would like to avoid this, you will be better off sticking to the non-loading phase when taking your creatine.

What happens when our muscles are locked and loaded with creatine?

Well, your strength should start increasing for a start. A meta-Analysis reviewing 22 research studies found out that on average, trained lifters can expect up to eight percent increase in strength and 14 % increase in the number of reps performed. As for less experienced lifters, they tend to gain larger benefits with a study showing an average performance increase of 30% in untrained individuals. This could literally mean moving from lifting 100 pounds of weight to 130 pounds of weight over the interval of completing your creatine dose and that's a remarkable feat in itself!

Also, another study that surveyed 52 NCAA athletes found that 81 % of them reported faster recovery rate after taking creatine as one of the benefits they experienced. So, when your muscles are fully saturated, you should not only pay attention to your muscular performance but also your muscular recovery rate.

Another benefit of creatine is that it greatly improves cognitive function just like was mentioned in the beginning of the video. You will recall that researchers have identified that 5-10% of the total creatine in the body is found in the brain and this is because the brain relies heavily on the production of creatine to function optimally and efficiently. A creatine deficiency inhibits individuals from achieving optimal cognitive performance.

In healthy individuals, creatine supplementation can increase the brain creatine levels from 5% to 10% which further improves how well the brain functions. There was a systematic review that found out that creatine supplementation in individuals consistently improved performance on short term memory and tests of Intelligence with the benefits being more apparent under stressed states such as sleep deprivation. Individuals who experienced the most benefits were vegetarians, so, if you are a vegetarian and you are watching this video, you are more likely to reap the optimum benefits of creatine!!

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