11 mistakes when taking creatine that are preventing you from reaping the benefits of increased muscle, increased strength and are making you waste your money. And the eleventh mistake on our list is not taking creatine when you take a vacation or on the weekend, on a holiday, I don't know, that day when you don't train, The issue of creatine, and I'll explain this to you in a few topics, is that you take creatine continuously, because we call its effect chronic. It happens over a long period of time and it is not an acute effect, like a pre-workout that you take and already feel the results.
The days you train, you need to take creatine. On the days you don't train, you also need to take it. The tenth mistake on our list is not understanding how creatine works.
When you take it, it will travel through your body and will be stored inside your muscle. However, you will only effectively feel a good result from creatine when you have a full tank of it. And this doesn't happen in one day, two days or three days.
After a certain amount of time, and you will understand this in this video, this tank fills up. And when it's full, then you have its full potential. However, if you go without taking it for a day or two, this tank's level drops and you start not getting the results from it.
And the big question of how it works will bring up two main issues. The first is that it pulls the water to where it is. That's why we talk about the idea of water retention.
We talk about water retention, some people already imagine that swollen body. And that's not it. Water retention is basically retaining water somewhere.
If it goes into the muscle, it takes water into the muscle, this muscle becomes fuller. Your muscle will look better, If you are working to lose weight, using creatine will make you gain weight. Water weighs too, okay, guys?
And don't be alarmed if you start to see your scale weight go up after you start taking it. Now, its other effect, when this tank is full, creatine, it basically provides energy. It is in the muscle, it provides energy to the muscle, you use this energy in training and all this energy turns into strength.
Regarding the issue of creatine generating hypertrophy, I will bring it to you in this video. Hang in there. This ninth one is one of the ones I see happening the most.
Take creatine only on training days. In the first topic, I told you to take it every day, regardless of whether you train or not. Here, I'm going to reinforce this, that if you don't take it, you'll lower your creatine stores a little.
And there is still a question that makes a lot of sense for us to talk about. Typically, people take creatine in their post-workout shake. Once you've finished your workout, go ahead and make that big shake, usually with WheyProtein, and add creatine.
And, really, it's good that this is done. However, then you end up making this mistake. Because if you don't train, you don't have a post-workout shake, and consequently, you don't have creatine.
The eighth is to believe that coffee cancels out the effect of creatine. Some studies have shown that at a cellular level, creatine ends up having a lower absorption if it is consumed together with caffeine. But.
. . this is at the cellular level.
Studies that came later showed exactly the following. In practice, this makes no difference. There will only be an effective difference if you take substantial doses of creatine together with large doses of caffeine, which is not what happens on a daily basis.
So, if you want to drink your coffee and add creatine, you can do it calmly, relaxed, there is no problem. The seventh mistake, which is one of the fatal ones when taking creatine, which is making you throw this product, all this money in the trash, is not paying attention to the administration protocols. I told you that creatine needs to be stored in your body for it to have an effect.
How long does it take to stock up? There are two main ways to take creatine. In a way, you simply take your dose of creatine during your day to day life and such, okay?
And it will take 30 days. After a month, you will effectively feel the power of creatine. Now if you do another protocol called saturation it has the characteristic of making these 30 days occur in just one week in just one week and in this protocol the recommendation is to use 20 grams of creatine divided into four times a day, that is, each dose of 5 grams, exactly to optimize their absorption.
If you take it all at once, you can have some there, right? excreted together with. .
. you got it. The sixth mistake on the list is using creatine from a poor source.
And it's very sad to say, but this is the supplement that has been counterfeited the most of all. Especially at a time when creatine was somewhat scarce on the market. So there were a lot of counterfeit products going around, people consuming I don't know what and thinking it was creatine.
And to resolve this issue, we have two paths. One way is to look for those creatines that have a seal called Creapure, which is basically a regulation, a German control. The other way, which in my opinion is the easiest, is for you to buy creatine from a laboratory, a supplement brand that is reliable.
And obviously I'm going to talk to you about the company Growth. Growth's creatine is the most highly rated on the market, even on the Growth website there are two creatines, one with the seal, and one without the seal. Do I buy the one with the Creapure seal or do I buy the other one?
And I'll tell you, why are you looking for the seal? What is it to make sure you are really consuming creatine? The company Growth is super reliable.
If you want the seal, you can buy it with the seal. But really, being the company Growth, it will already solve this issue. You will find on the Growth website, which I am putting the link below,, not only creatine, but all the products, WheyProtein, pre-workout and there is a discount coupon there, huh, bro?
So take advantage and accumulate points on the website to exchange later for products, bro. The link is below, go there. The fifth mistake is thinking that creatine is practically a magic powder.
It will make you stronger, your muscles will get bigger. However, this is not something out of this world. Understand that it will help you, but it won't make you turn into Arnold Schwarzenegger on the third day you take the stuff.
The fourth mistake is a sin. I'm taking creatine. Diet.
Train right. Creatine will enhance what you do. So if you train well, it enhances.
If you eat well, it enhances. When we talk about training and nutrition, we are talking about the foundations for you to build a great physique. First, you build a strong foundation by eating well, getting your protein intake, consuming vegetables, carbohydrates, etc.
And training in the best possible way, with intensity. Supplements will come to help you with this whole issue. The top 3 on our list is thinking that creatine is only for those who train.
Every day that passes, new studies appear linking creatine with several different things. There is a study showing that creatine improves cognitive activity. I told you about the idea of creatine being energy.
So if you put more energy into your brain, now the machine becomes more powerful. Creatine is highly recommended for seniors, who don't even train, bro. Because this will improve their muscle strength.
But, obviously, if you train, you will get even more results from creatine. The second fatal mistake when taking creatine is that if you make it, you will get kidney stones. Not really, not so much.
I'm going to talk about how much water you need to drink. When the idea of taking creatine came up, its use was very strongly associated with kidney stones, kidney stones, in short, they have nothing to do with it. Part of the creatine you consume will be excreted in your urine, but what many people see is that you drink the amount of water you need per day, regardless of whether you use creatine or not, the amount of water recommended for a person to function well, right?
I'm not even talking about benefits, about getting a better physique and such. It is 35 mls per kilo of weight. Most likely, you'll get to a number that says, wow, man, I'm not consuming the amount of water I need.
And then, the person says that creatine is what will cause problems. Dude, she doesn't even drink the water she needs. You can use your creatine relaxed, it won't be the one that will cause you kidney problems.
To give you an idea, there are some experts who say that a good part of headaches, around 80%, are just due to dehydration. And this is a point that has an importance that people don't give it. And there are several others that relate to diet and even training issues, etc.
, that people end up having no idea about. And many times you watch a video or two on YouTube, anyway, but you end up not having all the information you need. That's exactly why I put all my technical team to take care of all our Muscle 60D students.
I put nutritionists, personal trainers and physiotherapists on WhatsApp to monitor these students. To be there talking to them practically every day. I know the importance of having a professional by your side.
If you want to become one of my students and have all this support, click on the link below and learn about the work we do. The top 1 mistake on our list that everyone makes is not consuming the right dose of that damn creatine. You will get the product and then you will say, like, to consume 5 grams of creatine per day.
This is a recommendation from Anvisa. Anvisa is like that grandmother who is very, very, very afraid that her grandson will get hurt. She puts the doses.
. . Super conservative.
What if you are taking 5 grams and 5 grams is too little for you? For example, Ranizito, how many kilos do you weigh? 73.
Lalazito here weighs 102, 103. And then I ask you, if we both take 5 grams, will it work the same? Think about the creatine being stored in your muscle, the tank has to be full for you to get better results, right?
If you take little creatine, it may be that while you are taking it, your body is already using it up and not even filling the tank. The recommendation from studies is a dose of 0. 07 grams of creatine per kilogram of weight.
It's ideal. Let's open the calculator here. So, Lala 103 times 0.
07 grams, how much will it be? I need an average of. .
. at least 7. 5 grams, 8 grams of creatine per day.
But what if you take more? The most that can happen is that you waste a little. I'll tell you what I do.
I take at least 0. 1 grams per kilo of weight. So I take on average 10 grams per day.
This will depend on the percentage of fat and this and that and yada yada yada And remember what I said? There's no point in doing this without taking care of your diet, without taking care of the amount of protein. And when we talk about protein, what protein comes to mind?
WheyProtein. So, there are also mistakes when taking WheyProtein. We made this video exactly to help you with this issue.
Here you will understand everything you may be doing that is harming the results that WheyProtein can give you. So click on this video now, right bro?
