In 1992, the Barcelona Olympics was where this beautiful supplement became quite famous, which is creatine. And studied since the 1920s. So we have very solid things about she.
Let's discuss here. Why did she become famous at the Olympics in 92? Because that British newspaper The Times published that linford christie had won the 100 meters shallow proof with the effect natural ergogenic effect of creatine.
Leandro beauty, but what is creatine after all of bills? Is she a hormone? No, no, no .
. . It is a set of amino acids: Glycine and arginine converted to guarnidino acetate.
And then this compound is methylated, and then it gives rise to our creatine. So, Leandro Twin, isn't she a hormone? Do not.
Is she an anabolic? First we have to understand what it is anabolism. Anabolism Is - Minor Molecule Increase for increased energy retention.
So gaining fat is an anabolic process, right? Rice and beans are anabolic. So if creatine is a substance with anabolic power - yes, but not a steroid, it's not a hormone, meaning it won't do bad for your health.
Creatine here in Brazil became very famous, because in 2005 our dear, a kiss for she, our dear ANVISA blocked creatine Here in Brazil. In the rest of the world, legalized. Just here is not.
The human being here must have some differentiation which my intellectual incompetence can't map. But in 2010 released. But from 2005 to 2010 the business was blocked.
And all that is blocked, my friend . . .
If ANVISA blocked you can use that is good. And it was in that sense that Creatine became quite popular. After all Leandro, how does creatine does it work guys?
It's simple to understand despite having a physiological refinement to study but basically we have an energy called: ATP (adenosine triphosphate). When we use a chain phosphate, it is an ADP (adenosine diphosphate), because I took a phosphate chain to do a muscle contraction for example. And then creatine will work on resynthesis ATP and ADP.
Then an adenosine diphosphate is created a new phosphate, and we have a new ATP (adenosine triphosphate), and then we got it again do a muscle contraction, or another kind of physical exertion. And it helps ADP get back to ATP faster. This is how creatine works.
So we consume creatine, creatine stumps in our body within our muscles increasing our phospho-creatine. And then when ATP becomes ADP, and it needs back to being ATP again, the body looks for these stocks to resynthesize and you can higher performance in your workouts. That's how it works.
Very good Leandro, so that means that if I take her pre-workout I'll have a better yield because my stock It will be bigger. Then no. Why?
Because creatine, we know that the body human, more or less speaking . . .
When I speak human body is then Ronnie Coleman and your grandma, so you realize that there is a giant difference there is a range of giant body options. But more or less speaking a human being will load 170, 180 grams of creatine in the your body. When you start supplementing with creatine, this can reach 220, 230.
So you realize that we have an increase 20, 25% in our creatine stock, and when you reach the maximum you reach the maximum the results, the benefits of the company itself, meaning if you take it in pre-workout or not, whatever, because importing is when you are really stocked to get the most from the results. Leandro, until I fill the stock I'll realize increased performance? Of course yes.
Doesn't have this creatine take 3 weeks to hit. Creatine takes 3 weeks or so speaking, for you to get a high stock and relevant but until then you have an effect stacking, and modest performance improvement each day. Dosage of creatine Leandro?
0. 07 gram / kilo. So an individual of about 70 pounds will consume on average 4.
9 to 5 grams of creatine. Being anabolic steroid users can make greater use because has a better use too. And even she has a synergy with oxandrolone.
Leandro saturation, is it necessary? I have a higher efficiency? Studies today point out that saturation yes it does lead to faster stock in your body.
How is saturation done? 5 grams 4 times a day. There are some studies that show no, had a very large excretion.
These studies were based on 20 grams taken at once. So there was a huge waste. When there was this fractionation and a big presence of carbohydrate proved to be an advantage better, but anyway it takes 2-3 weeks to take effect, and creatine don't cycle.
So if you stop to think, that creatine is taken straight because the cycle her you will not gain anything from it . . .
You do not need to saturate. You can take 5 grams a day because after 3 weeks the stock, in theory, already is at or near its maximum and you will take continuously. You don't have to do anything to speed up this process in a third of the time.
Guys, remembering that on August 8th will be promoted to be my student - Winter Friday Promotion to honor those who train in winter with cold. 10 vacancies. Prices from 20 to 40% off not to pollute the More video information here in the comments.
There is a comment set out explaining all the promotion, how can you do to participate. Leandro, aside from the performance boost that I have during my physical activities, Does it promote faster recovery? Yes.
We had a study there in 2004 where we observed muscle recovery with and without the use of creatine. And it was proven who with creatine to Recovery was a little faster. Leandro, what do you mean it's a .
. . Not!
Doesn't mean you take a steroid anabolic doesn't mean you train like crazy. Improvement, like any anabolic substance natural is minimal, is small, so much so that It needs a study to realize this. Anabolic steroid also has study, but gives anabolic steroid to a person and say: Did you feel any better?
Spoken: Absolutely. The creatine she passes more smoothly: No, no I know, I don't think so . .
. I don't think so, maybe it's not working, but it will be. Leandro and that talk that creatine gives a swollen fast is this true?
So it's true just as I just to speak - into a finer thing. It's not a business that you'll get strong from day to night. No it's not that.
But really creatine increases hydrophilicity that is nothing more than the attraction of your cell for water molecules. Only this is done intra muscle. So creatine won't look like you retained, take your definition.
Leandro, I started taking creatine I lost my definition. Wrong diet my friend, you can be sure. It won't blur your shape, because This happens within the muscle cell.
We have several creatines in the market - mono hydrated, micronized, we can talk here of alkaline. It really makes a difference and it's worth it the investment? Is not.
Take the simplest creatine you find. Even Leandro has creatine creapure right, the creapure seal, and it has creatine without the creapure seal. That means one has more quality than the other?
It's like box milk. We have such brand milk, and such brand. In theory it's all milk, but we know we have different manufacturing processes.
So there are people who will prefer brand X and others Y. Creapure is an excellent creatine, but This is not to say that other creatines Don't be as good as. And she is more expensive precisely for fame than she has.
So if you are buying from a place suitable that will not fraud, for example: Growth Supplements. Leandro, is the only place that has creatine trustworthy? No, but it's the place I trust, and that I point out, and wear the shirt.
So there we have creapure, and we have creatine normal. But and I am a beginner Leandro, I can take creatine? Ok.
Creatine she is a . . .
As explained here, it is a substance natural you find in red meat. So the beginner, he can benefit of creatine. It will improve training performance it will evolve faster.
So beginners can use creatine. Leandro, can I get the food creatine, instead of supplemental? So we have a stalemate here.
Why? Because we talk about that creatine dosage, from 0. 07 to what you weigh so an individual of 70 pounds, 5 grams of creatine.
For you to find 5 grams of creatine in red meat we would need 1 kilo of red meat. And 1 kilo of red meat we would play there quietly 200 to 230 grams of protein in the diet. Bursting our base rate of 2 grams / kilo.
Then it becomes difficulty. Ah, but the 100-pound individual, 2 grams / kilo, 200 grams of protein he can eat 1 pound of red meat if he eats only that from protein sources. True, but he has a greater need, it will be around 7, 8 depending of the case 10 grams of creatine per day.
So you can, but you can't. Creatine, she's insulin dependent, so it's important that you take creatine together with a carbohydrate. Leandro, but doesn't creatine release insulin?
Release too, so if you consume it without carbohydrate will it absorb? It will absorb, only with the presence of a carbohydrate, or even fat, which also releases insulin you can absorb she better. So since you are going to consume carbs in your diet almost 100% of the time of year, play creatine at this time.
Taking this moment to ask for 3 things - if you're liking the video a like, if you can write in the comments "creatine". Why? Because there is creatine, and I speak creatine, have creatine in the keyword, have creatine in the title, and there's creatine in the comments, so Youtube understands it's a video relevant to creatine.
So if you can write creatine here, you will help in this video and will not spend 1 cent with that. And if you are enjoying the video you can click on subscribe that tomorrow has a New video about something you don't know. Creatine fatten Leandro?
Do not. Help to lose weight then? So.
. . Yes and no.
Indirectly. What do you mean Leandro? Creatine, she doesn't .
. . It does not have a pathway that promotes weight loss, right?
But when you work positively in training, this promotes weight loss more simply. Then she can help indirectly. Leandro Twin, and that creatine bid go up DHT and make us bald?
No, not folks. This does not proceed. In fact, an increase in DHT was observed.
with creatine, but at a very subtle level, on a level that who has no problem with zero baldness, nothing changed. And who has a problem did not observe anything in relevant, meaningful practice It pays not to use creatine. Caffeine Creatine, Can I Make Use?
Yes or no? Can. Caffeine is slightly diuretic, and caffeine she has a diuretic accent on her first doses.
So if you use caffeine regularly, the effect of diuresis is stabilized. So you can consume a good one that doesn't change nothing. Leandro Twin, what about alcohol?
So alcohol he's quite diuretic and when it is used you notice a extra urination. In this case he can lower his stocks creatine but not necessarily zero your stock of creatine. So if you seek maximum performance with her, the ideal is to be zero alcohol.
But if you consume it doesn't mean that you will nullify the effect 100% but you will have a reduction. Always remembering that it is dose dependent. The more alcohol, the more reduction, because will have more diuretic effect.
So one things is a guy who drinks a beer a month, will not notice difference none, and the other is the one who drinks a bottle of whiskey a week. Even without training, creatine, I can consume she? Yes, so if you travel, you will .
. . Remember the stocks?
Do you want to keep them high for when you come back already be with everything. Keep taking creatine normally. If I fractionate my creatine dose I Can I get a better absorption with this?
If it is saturation yes. Apart from saturation, no. Horse Creatine, Is She Better?
Do not. Creatine is creatine. One is made for veterinary origin, and another for human origin but it's the same compound of amino acids, the same process.
So horse creatine won't make you worse, and so little will give you more results. We also have to remember that some creatines of horse, has the presence of other things together right. It has a horse creatine that is rich in chrome she has too much to you.
So in this case be careful. But if it's pure creatine, that won't cause you no harm, and no result to more. Do I need to cycle with creatine?
No, and not interesting, because stocks will come down and you get the results when they are full. So don't cycle creatine. Take it straight.
Creatine is bad for your health? It's not bad for your health that are healthy. I need to take her every day Leandro, us days I don't train, for example, I need to take?
I already explained the inventory bid, so Yes. Creatine is taken every day. It doesn't matter if you train 3 or 14 times per week.
You will take every day. I have a blood pressure problem Leandro, and I use diuretics, it can lower my creatine stocks? You can lower your creatine stores, but just like caffeine as it is a use constant you make use of it, that you will still have a pretty efficient considerable.
Is it worth taking in cutting? For sure! Strength Improvement, Improvement Improvement of nutrients.
So creatine is welcome all year long. Why? Because she is very specific to the sport bodybuilding.
In cutting we still want to gain strength gain muscular mass. Of course we will row against the low tide carbohydrate, but we want it. Our body produces creatine daily.
If I use creatine, it will decrease the production? Yes, but that's not a problem, because from the moment you don't consume creatine within 5 days of your body again consumes the amount of creatine that should be. I need to increase my water intake when do i get creatine?
Do not. Your water intake should already be good. So, ah, an individual when taking creatine increases the amount of fluid ingested.
No no no no. . .
If it increased, and it was necessary, it is because before it was less. Leandro, I used creatine and saw no difference and the literature indicates that it really is efficient. What could have happened?
Well, you may have made constant use of alcohol you may have used an amount low for your weight or simply you may have a low perception. Some people don't notice the changes. in yourself.
And don't be downplayed by it. I am one of those people. I have difficulty monitoring maybe by being too skeptical of supplements, earnings of strength, little traces, so maybe be your case.
I forgot to take today's dose Leandrão, damn it! I did not remember. Can I tomorrow bent?
If you take at separate times, then - on waking up, and then in the middle of the afternoon, yes. But if this starts to get too frequent - I forgot two days, I can make up for 3 shots in one day? Do not.
Then you will start to have an excretion a bit bigger. Do I count my creatine on macro nutrients? No, because it is not used for protein synthesis.
It is used to improve synthesis. protein. So the BCAA you count in macros, but creatine no.
I had kidney stones, or had a kidney problem, or I have a kidney problem - can I use creatine? Medical literature against indica. So the best thing to do would be to look for check with your doctor and see if he allows use.
Creatine raises blood pressure by retention of liquids? Do not. It happens inside the muscle, not inside of your blood.
And finally clear: Is it worth taking creatine? That is your main question. Looking at how much it costs today in the market, Yes.
Creatine may be the best supplement Cost effective you will find. So creatine, if you can invest, would be welcome. Perhaps one of the only supplements.
Right? Very good? Reinforcement, stayed with me so far, I hope have enjoyed it.
Liked it. Write creatine here in the comments, for favor. You don't know how much that would help.
Just write here: creatine. And subscribe to the channel. Beauty?
If you know any friends who take creatine and take it wrong, send this video to him. Beauty? A hug and stay with the next video.
Don't forget the promotion here in the comments. Let's talk today about supplements that are really indispensable for building of muscle mass and / or fat loss. Yeah, Growth t-shirt, it's now that it is down throat supplement .
. . No, it's wrong.
In fact none. So, we have to understand, that the process of gaining muscle mass and lost of. .
.
