In this video, you will see everything about creatine. Dosages, how to take it, what is the influence of the things you take together, what are the side effects. And I'll also teach you how to enhance its effect.
A stop that would happen in 30 days, here you will have it in 7. But for that you need to take it the right way, because otherwise you could be wasting your money by taking it the wrong way. Creatine is an amino acid found in many foods, such as red meat.
But it comes in a small amount, which won't make much difference to your physique. So what do we do? Go and get a jar that only has creatine to take a larger dose.
La lá, and what do I gain from taking a higher dose of creatine? You increase the level of creatine phosphate within your muscle. You gain ATP, which is the unit, the energy currency of our body.
In other words, you increase the amount of energy inside your muscle. And now we're starting to talk about the benefits of creatine. Among them, you increase muscle strength.
If you increase your muscle strength, can you lift more or less weight, Rani? More. If you lift more weight, you increase your volume load, which is basically what science says makes your muscle grow.
In other words, the greater the volume load, the larger the muscle. The lower the volume load, the smaller the muscle. Second point that will make creatine great for you.
Of course, now we start talking about less scientific evidence. But some studies indicate that creatine increases your IGF-1 levels. And IGF-1 is related to muscle growth.
And there's another thing. There is a substance, something inside your body called meostatin. A famous meostatin.
It prevents muscle from growing. The muscle is there, it wants to grow, you want to become giant. Then meostatin speaks.
. . And what does creatine do?
Go ahead and lower your myostatin. This is also awesome. And creatine also has the ability to retain water.
La lá, retaining is a joke. So 90% to 95% of the creatine that's in your body is inside your muscle. And creatine takes water to it.
So, if it is inside the muscle, where does it cause retention, Renizito? Inside the muscle. Making you have a bigger muscle.
And we can do this with a little trick so you can have this result in just 7 days. We will leave your muscle full of creatine and full of water. It will get bigger.
It is not retained in the skin. You will see that it is even possible to increase your muscle definition with creatine. Because if the muscle is going to get bigger, it will become more defined.
Then there will be women who will say things like this. . .
I'm not going to take creatine, get out of here. Because if you increase water, you increase cellulite. Anything that retains water increases cellulite.
But, my love, creatine stays inside the muscle. If it stays inside the muscle, where is its fat? The lard is outside the muscle.
Where is the cellulite? It's in the fat. It has nothing to do with one thing or the other.
There are many things that revolve around how to take creatine. Can you take creatine with coffee? Some people are saying, take creatine with soda, take it with Coca-Cola.
Creatine has all these effects chronically. It takes time to happen. In other words, it doesn't matter what time of day you take creatine.
There are supplements that have creatine. Supplements such as pre-workout. What for?
It's just for marketing, it doesn't need to be there. You can take creatine at any time of the day. Ah, La lá, I want to take it in the morning.
In the afternoon. At dawn. Creatine, it enters your little mouth here, then it goes there, it enters the intestine, it absorbs and so on, it goes to the muscle.
It stays there in the muscle, relaxed, waiting for you to do the workout. Regardless, you will do it now, you will do it in an hour. Creatine, relaxed, you can take it at any time of the day.
La lá, what do I drink it with? I take it with water, I take it with coffee, with whatever you want. Until recently, we associated creatine with juices or something with a high glycemic index.
Because the high glycemic index releases a lot of insulin, insulin has a certain relationship there, it would be able to absorb creatine better. However, what studies show is that clinically, that is, in terms of visual results, there is not much difference in the long term. You can take it with water, for example, there won't be any problem.
Another thing, if I consume creatine together with caffeine, will it interfere? What studies show is that no, but there are some relationships. So what is recommended?
It is that you use creatine, if it is in a high dose, far from a high dose of caffeine. I'm talking high dose. And how do you drink it, La lá?
Eu? Me, La lá? I don't drink it.
What do a lot of people do? Put it with your post-workout shake. La lá, is that a problem?
No. Does it improve anything? No.
And one of the most frequently asked questions is the dosage of creatine. I, La lá Refundini, cannot tell you how you should take it. But I can tell you how it is normally taken.
Even because it's like this, if you get the dosage wrong on one side, you waste money, you throw it away. If you err on the other side, you waste your money too, because you will take it and it will not have any results. You have to come here, hit the nail on the head.
There are two ways. There is the saturation dose, and that is where the trick lies. If you do the saturation in seven days, the muscle is full.
And there is the maintenance dose, which is what you will do next to perform maintenance. After all, you go there, train, without gas, without creatine, you replenish. Saturation dose.
Detail, saturation lasts from 5 to 7 days. This is what studies show. Regardless of whether you train or not.
Look, I'm not training today at all. Will I take creatine? YES.
This dose, it goes to 0. 3 grams per kilo. Let's imagine that Ranezito is going to do the saturation.
How many kilos do you weigh? Multiply it there, times 0. 3.
In other words, the Ranezito needs 21 grams of creatine per day, for 5 to 7 days, to achieve saturation. Here comes another thing that is indicated. The nutritionist would recommend, to activate this dose during the day, for example, Ranezito would use this four times a day.
In four small doses of five grams. Regardless of the time, regardless of the moment and such. This for how many days, Ranezito?
Seven. There, rigth. Saturated.
Seven days have passed. Reinforcement. Independent.
If you trained, if you didn't train, you'll get it. And after that, creatine maintenance is done. Let's continue using Ranezito here as an example.
The dose that is used is 0. 03 to 0. 1.
To make the calculation easier. . .
Let's use 0. 1. So, Ranezito, how much does he weigh?
70kg 7 times 0. 1. 7 grams of creatine per day for maintenance.
Now I'm going to have to take these 7g for the rest of my life? Oh, and this doubt? It used to be said that creatine had to be cycled.
She doesn't do a cycle of so many days, then go so many days without it. Today studies show that it was not necessary. You can take creatine for the rest of your life.
Studies show. . .
La lá, but it causes kidney stones. La lá but I don't know what. Your ear will fall off.
Don't worry, we'll talk about all of this. I'm going to bring you everything that science today, 2023, says about creatine. If you don't do the saturation, which is this 0.
3 drug, in a month, doing the maintenance dose, you saturate. Then it takes a month to get the result. But what's the big catch?
You do the saturation so you can have all these results in 7 days. Creatine is great, but it can be dangerous. So let's talk about side effects now.
A creatine heard that it causes kidney stones. It's not creatine that does this. Today's studies clearly show that creatine does not cause any problems for your kidneys.
To give you an idea, there is a study done on people who only have one kidney. Person has only one kidney and takes creatine. E.
. . All right.
Then, not satisfied, they took people who do hemodialysis. In other words, everything is fine. .
. And they gave creatine to the people. Nothing happened.
Studies show that you can use it relaxed. Another thing that some people report, but very few, is gastrointestinal discomfort. But this.
. . Only happens to people who take high doses of creatine.
So a high dose of creatine can cause this. How do you relax this, so you don't have this problem? If you need a high dose, split the dose.
At various times of the day, fractionally. You even have better absorption throughout your intestine. Then it's even better for you.
And it also avoids having an upset stomach and intestines. Now there is a point where you need to be smart. There is good creatine and there is bad creatine.
You may be taking flour and thinking it's creatine. There are a lot of counterfeit creatine on the market. So you have to be quick, because there is creatine that is actually not very creatine.
There are some people who talk like that, no La lá, I'm relaxed about that. I only buy creatine that has a Creapure authentication seal. And what is Creapure?
'Crea' of creatine, 'pure' of purity. Seal, bro, some guys from Germany. But what are we talking about here?
This seal guarantees where the creatine is coming from. Often times, creatine that has this seal is more expensive. Damn, but is it necessary?
It's something that guarantees that it comes from a good source. But if you trust a supplement, a supplement brand, if you trust it, you don't need the seal. Which is the case, including, that I speak of Iridium Labs.
Iridium creatine is super reliable, just like all their other products. You can also take advantage of the LALA discount coupon, which means you can also buy creatine at a discount. But that's it.
Be careful whether the laboratory is trustworthy or not, because otherwise you may be taking flour. And then you already understand that creatine will stay inside your muscle, increasing your strength. And increasing the strength, increases the loaded volume and you become more muscular.
But for that, you need a good workout. You need to do the right things for hypertrophy. Creatine will help you.
Here, look, there are five pillars for you to build this muscle. And creatine will enhance everything you will see in this video here. So, bro, these two videos, they need to be together.
Click now.
