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How Does Creatine Work | What is Creatine?


– [Narrator] When I started
this channel a year ago I set out with a very distinct purpose to dispel misinformation
regarding health and training. The same misinformation,
which I often fell victim to when I began caring more
about my health and strength. The first time I heard
the mention of creatine I wasn’t quite sure what it was, how it worked, or if it was even safe. – Avoid creatine. – Do not recommend teenagers use the muscle building
supplement creatine. – [Narrator] Setting out to
understand whether it was safe led me to have to understand how it works on a biological level. What I found out ended up
being pretty incredible. It really changed my
perspective on the supplement as more and more people
began requesting a video on it in the comments, I knew that the time
had come to tackle one of the most misunderstood supplements in the fitness industry. Creatine. First a quick refresher. To understand how creatine works you need to understand why exactly
it is your one rep max is less than your 10 rep max. One of the major reasons is
throughout a set your muscles may seem to lose strength, but what they are really losing is energy. While we rest between sets most of this energy comes back to us. Our muscles get their energy from a molecule called ATP,
adenosine triphosphate. Triphosphate for the
three phosphate molecules attached to it. When the third phosphate
on the chain gets released, a burst of energy is given off. This is what powers a muscle contraction. Your muscles begin a set,
filled to max capacity with ATP. The problem is ATP is
an unstable molecule, so your muscles can only
store a limited amount. Let’s see what happens when
you hit that first rep. Boom, you explode. There’s enough stored energy
to cover the first few seconds of a sprint or get you
at least a few seconds into that big one rep max. One, two, three. Now what? We’ve done three seconds and
we’re out of power all ready? Well, not so fast because
your body has a trick up its sleeve. When your body uses an ATP it only uses the third
phosphate in the chain, so there should still be
something left over right? There is, adenosine diphosphate. Without that third phosphate
though they’re pretty useless and that’s where something
incredible happens because your body has
already planned for this. Embedded in your DNA is a gene,
an instruction to your cells to produce an enzyme. That enzyme is called creatine kinase. Enzymes exist in cells and facilitate some sort
of cellular reaction. Think of an enzyme like a middle man, but what is it connecting? Well, stored in your muscles and ready to be deployed at a moment’s notice is another molecule, creatine phosphate. These molecules were sent here
by your liver and are holding onto something just for this
moment, their own phosphate. And this is their moment to use it. In an instant they activate, rapidly binding with ATP molecules, giving up their phosphate, reviving those ADPs into fresh ATPs, which can continue powering your muscles. This is why your four rep
max is still around 90% of your one rep max. This creatine phosphate
has managed to take an initial supply of ATP and recycle it to last nearly 10 seconds. As an interesting aside,
studies have found the baseline creatine kinase levels are higher in African Americans than in Whites. So, if you’re African
American you can enjoy an explosive advantage there. But the real limiting
factor isn’t the number of creatine kinase connectors. They need something to connect. So the true limiting factor is the creatine phosphate supply. When it runs out your body
is forced to notch down to its next most powerful energy system, the anaerobic system. Which, although good, can’t
produce the same amount of energy as the phosphagen system. This is why your 12 rep
max weight is so much less than your three rep max weight. So, you see creatine kinase
enzymes are found naturally in our cells, along with a
supply of creatine phosphate to revive those ADPs into fresh energy. This is our body’s own system. It’s called the phosphagen system. The issue becomes that your
muscles are rarely filled to their creatine phosphate capacity. When you ingest a creatine
monohydrate supplement, your body turns it into creatine phosphate and shuttles it into these vacant spaces, allowing your body’s
energy reviving trick, the phosphagen system, to be used to its full ability. It’s no wonder that by the early 90s Olympic athletes the world over
were taking the supplement. Now the foods you eat
do contain some creatine with the highest amounts in
foods such as beef and chicken. But according to a survey the
average 19 to 39 year old male gets just one gram in a day, with women getting even less. This is why if you consume five grams of creatine supplement,
the recommended amount, it’s been shown to be
80 to 100% bioavailable and translates into a 15 to 20% increase in creatine phosphate
stores in your muscles. This added creatine in your
muscles becomes noticeable. Many people notice their
muscles appear larger a few days into taking creatine. Is this muscle growth? Not really, although you might notice your muscles appear fuller and you may even gain five to 10 pounds. The reason for that is a
concept called homeostasis. As more creatine phosphate
molecules are shuttled into storage in your muscles, your body needs to pack
in additional water to store them comfortably. So, although you aren’t
adding muscle fibers, increasing water content in muscle cells still increases their diameter. One investigation found
Type I, IIA, and IIX fibers increased in diameter by 9%, 5%, and 4%. New research is even showing
that this cell volumization also helps increase
skeletal muscle glycogen, which is utilized during
anaerobic activity, which is a system that kicks in after the phosphagen system’s done. This leads to the real world implications of creatine supplementation. A meta-analysis found that groups doing a strength training
program without creatine noted a 12% increase in strength, while the groups using creatine
and doing the same program had a 20% increase in strength typically. There is also some research which suggests that the cell volumizing effects
can promote a faster rate of muscle growth but up regulating
certain genes associated with muscle growth. I’ve linked to this and
all the other studies in the description. Also on the cutting edge, scientists are now beginning to uncover some additional benefits in the brain. In children with traumatic brain injuries, creatine supplementation
dramatically reduced the amount of headaches and dizzy spells they had. Some rat studies are even
indicating that taking creatine can be protective against brain injuries if taken prior to the
infliction of trauma. Rats which were given creatine prior to being given brain damage had a three to 36% reduction in injury. It’s thought that this has to do with maintaining better ATP
levels in the injured brain. But, I know what you’ve all
most likely heard, concerns. Creatine can cause hair loss,
kidney damage, liver damage. I’m gonna be compiling these
concerns into a FAQ video on creatine in the coming weeks. When you look at the fact that your body has an entire energy system which relies on creatine phosphate and
that stores are really full, supplementing it seems pretty obvious, if you want the absolute best performance. If you are just a casual lifter though, whether you will go with or
without creatine comes down to your own personal preference. Is a slight boost in performance
worth the cost to you? That’s something you’ll have to decide. New research is always coming out though so please remember to subscribe. Until next time. D Man, signing off. (upbeat instrumental music)

Randall Smitham

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86 COMMENTS

  1. Luis Ordaz Posted on January 1, 2018 at 3:36 pm

    Wow, this was really informative and well thought out. I like that you added the studies when appropriate. Thanks for checking out my channel Dorian. ❤️ Subbed.

    Reply
  2. Jantje Safari Posted on January 1, 2018 at 4:40 pm

    Great job thanks

    Reply
  3. Aiden White Posted on January 1, 2018 at 11:12 pm

    I love these kind of videos! Niceee work brother! Got a video idea for you! Join me by doing a 2,018 push up challenge, I’ve already done one over on my side! 😆💪🏽 I’m new to your channel so left a sub and a like for you. Keep it up! Come check me out if you have the time ❤️

    Reply
  4. Waffle With Socks Posted on January 2, 2018 at 12:36 am

    crea team 6 😂😂

    Reply
  5. Just Simple Fitness Posted on January 2, 2018 at 12:30 pm

    Great video. Informative with cool editing

    Reply
  6. Rayner Mendes Posted on January 2, 2018 at 5:09 pm

    Is monodyrate the most bioavalible?

    How does PH affect bioavalibility, should I only take creatine with water, or can I take it with OJ?

    Good video man

    Reply
  7. Andreas Neophytou Posted on January 4, 2018 at 12:27 pm

    Loved it brother! Thank you for the valuable information! Congrats on reaching 900 subs btw! I just destroyed your number to 901! 🙂 💪

    Reply
  8. Infinite Athletics Posted on January 7, 2018 at 4:34 am

    Love your videos Dorian. They are super informational. Keep up the great work! 🙂

    Reply
  9. Jack Husband Posted on January 7, 2018 at 10:40 am

    Yooo the information to this video is next level! lets get you to 1k brother!

    Reply
  10. John Smith Posted on January 8, 2018 at 11:46 pm

    Because of the news my mom thinks Protien shakes and crestine are steroids. All the misinformation if unbelievable. I'm selling kids 100 grams of creatine for 50 dollars lol. They think it's a sterroids and their parents won't let them get it.

    Reply
  11. James4wd Posted on January 11, 2018 at 8:56 pm

    Only thing I'm worried about now is that I've heard that creating in recent studies could potentially cause hair loss…..

    Reply
  12. MattLeeFit Posted on January 19, 2018 at 12:52 pm

    Loving the videos my man! All are super informational. Just subbed. Looking forward to your future content!

    Reply
  13. Fitness Engine Posted on January 20, 2018 at 7:58 pm

    FULL RESPECT MAN!!

    Reply
  14. Fitness Engine Posted on January 20, 2018 at 7:59 pm

    can you please advise the drawing software you used in the video??

    Reply
  15. Smile Posted on April 17, 2018 at 11:12 pm

    helped a lot. THENNKSSSS

    Reply
  16. Sohail Hussain Posted on May 31, 2018 at 1:16 am

    Hi i am allergic to creatine. Whenever i take my wlole body starts itching. Tried diffrent brands

    Reply
  17. StyrbjornStarke Posted on July 10, 2018 at 9:55 am

    Fucking amazing explanation and video, so simple and to the point.

    Reply
  18. Kago Collins Magopolo Posted on August 23, 2018 at 4:46 pm

    thank you so much Dorian Wilson your videos are so helpful m confident enough that i will do well in Biochemistry for sport and exercise metabolism

    Reply
  19. Darri Monta Posted on August 27, 2018 at 5:05 am

    Excellent work brother I appreciate your time and energy, what however is the verdict upon whether or not this will produce the hair loss side effect? Oh and what else do you know about the enzyme creatine kinase, where to get it and how much should be taken in correlation with creatine

    Reply
  20. Larry Foster Posted on November 17, 2018 at 12:58 am

    Well done, excellent presentation.

    Reply
  21. Nathan DuBois Posted on December 2, 2018 at 12:51 am

    Great video, loved the organization and simplicity!

    Reply
  22. TheLucid One Posted on January 6, 2019 at 10:31 pm

    If you had a choice would you pick creatine or beta alanine

    Reply
  23. Carlitos - Posted on January 11, 2019 at 8:06 pm

    Crea Team 6 that's crazy but a good one indeed

    Reply
  24. Chief Thundrecock Posted on January 12, 2019 at 8:47 pm

    Is it any better just to consume ATP as a supplement and bypass the creatine?

    Reply
  25. Krux Kel Posted on January 13, 2019 at 3:07 pm

    music title that you used on this video?

    Reply
  26. Greg White Posted on January 14, 2019 at 5:10 pm

    Just discovered your channel, used to workout a lot and trying to get back in. Great information.

    Reply
  27. anthony harley Posted on February 17, 2019 at 8:56 am

    This review seems biased

    Reply
  28. thomas chapman Posted on February 20, 2019 at 3:15 am

    💪 💪 💪 💪 👍 👍 👍 👍 🔥 🔥 🔥 🔥

    Reply
  29. Stoner Control Posted on March 8, 2019 at 4:09 pm

    Subscribed

    Reply
  30. road to 500 lbs squat Posted on March 17, 2019 at 7:57 pm

    Wish you were my chemistry teacher

    Reply
  31. Jake4595 Posted on March 21, 2019 at 8:53 am

    that motivational music making it feel like im watching some vietnam informercial about doing good and being kind to my negbhors

    Reply
  32. Andrei GTR Posted on March 25, 2019 at 3:46 pm

    Very well explained. Thank you!

    Reply
  33. Michael James Posted on March 26, 2019 at 4:39 pm

    25% of all people are creatine non respondents. i am one of them and seen no benefits except for thinning hair. i have been off of it for 6 months, still gaining size and strength with much thicker hair. rather have thick hair that my girl loves rather than 1 extra rep. all of the other reports say the word "may" or "seems" which means absolutely nothing.

    Reply
  34. Fabricio Larios Posted on March 31, 2019 at 5:38 pm

    You should have more subscribers.

    Reply
  35. Herwan Saputra Posted on April 5, 2019 at 5:16 am

    Omar sluff's there

    Reply
  36. Julian Sestito Posted on April 14, 2019 at 2:27 am

    great channel bro, keep it up

    Reply
  37. Jose Macias Posted on May 2, 2019 at 4:51 pm

    3:40 tho lmao!

    Reply
  38. Merchant Flyer Posted on May 8, 2019 at 12:43 pm

    It works on me.

    Reply
  39. Erik Joosten Posted on May 9, 2019 at 8:25 pm

    started using creatine when I was 17, that is 25 years ago….. to the day I still use it and benefit from it. It even influences your brain positive!

    Reply
  40. VMuscle Posted on May 10, 2019 at 3:11 am

    Great explanation, the visual video helped me understand everything I have been reading better.

    Reply
  41. DejaFitBeauty Posted on May 10, 2019 at 12:13 pm

    I used to be afraid to take creatine but once I became a certified fitness nutrition specialist it actually learn what creatine is and what it does I take it regularly when I’m lifting heavy.

    Reply
  42. UShotMyCat Posted on May 11, 2019 at 5:55 am

    So them scientist just out there giving rats brain damage huh.

    Reply
  43. SpetsnazH Posted on May 12, 2019 at 12:31 am

    Just discovered your channel recently: it’s a Jem‼️
    Thank you so much for sharing all this knowledge and information 🙏🏾

    Reply
  44. waki Posted on May 13, 2019 at 1:39 am

    Creatine can give you hair loss and anxiety.

    Reply
  45. De Perez Posted on May 17, 2019 at 5:23 am

    Thank you very much now I will definitely try it

    Reply
  46. James Reese Posted on May 26, 2019 at 4:47 am

    1:04 “Your one rep max is less than your 10 rep max” WTF are you talking about?

    Reply
  47. F And Posted on June 14, 2019 at 11:35 am

    3:30 don't you mean African/Black rather than "African Americans"? You don't have to be born in America for that

    Reply
  48. Anderson Cooper Posted on June 29, 2019 at 7:32 pm

    Good shit

    Reply
  49. MrShysterme Posted on June 29, 2019 at 10:38 pm

    Tip: get micronized creatine and dissolve it in hot tap water and while stirring. Before I did this, I had the runs every morning after taking creatine. Creating messes with the digestive system of some folks. My guess is that if not fully dissolved then it doesn't get absorbed as well and osmosis pulls water into your bowels or doesn't allow water to be fully absorbed.

    Reply
  50. M0RT1FY Posted on July 2, 2019 at 2:55 am

    Stumbled upon this video a little late but better late than never. Very informative and well presented. Liked and subscribed.

    Reply
  51. Fetch Quest Posted on July 4, 2019 at 3:38 pm

    So if i drink creatine while lifting, ill be able to lift forever?

    Reply
  52. JOHN KENNEALLY Posted on July 5, 2019 at 3:41 pm

    VLOG on Brochacho.

    Reply
  53. david38 Posted on July 7, 2019 at 6:09 am

    That was really convenient. you'll tell all the good stuff but not the negative…🙄

    Reply
  54. CharLotte Mund Posted on July 7, 2019 at 9:54 pm

    Okay, I'm subscribing. I appreciate your attention to detail

    Reply
  55. Larry Rose Posted on July 21, 2019 at 5:43 am

    Hair loss ???

    Reply
  56. Andrue Mcgriddles Posted on July 28, 2019 at 7:49 am

    Makes my hair fall out 👎🏻

    Reply
  57. Christian Radke Posted on July 30, 2019 at 2:50 pm

    Great vid

    Reply
  58. Bhaskar Yadav Posted on July 30, 2019 at 8:22 pm

    My advise is refine your diet to the point you have hit your peak and then supplement with creatine..You are going to explode like anything

    Reply
  59. BackyardBeatings Posted on July 30, 2019 at 8:56 pm

    Did you ever make that follow up video on side effects?

    Reply
  60. Mohammed shafeek Posted on July 31, 2019 at 7:53 am

    Creatine good or bad 😕😕?? Say one

    Reply
  61. ThePotatoIsAStarchyTuberousCropFromThePerennialSolanumTuberosumOfTheNightshadeFamilyLOL Posted on July 31, 2019 at 10:09 am

    And you never did that second video. Great.

    Reply
  62. Tom Velardi Posted on August 2, 2019 at 3:30 am

    Get your kidneys checked frequently while using creatine. I would also talk to a kidney specialist before starting it.

    Reply
  63. Danie, Wilna Brits Posted on August 2, 2019 at 7:58 am

    Side effects I have experience and stop using creatine is that it make me very agree and I gets easily angry.

    Reply
  64. londonsburningup Posted on August 3, 2019 at 7:23 am

    The African American state was so stupid!! I’m black and not from America? What about me and any other black person!

    Reply
  65. Dominique Dupont Posted on August 3, 2019 at 1:32 pm

    Very interesting. Thank you for taking the time to try to be accurate and I sure enjoy it.

    Reply
  66. Yaqub Tareen Posted on August 4, 2019 at 12:25 am

    How about anxiety from creatine

    Reply
  67. Mr Marcus Posted on August 4, 2019 at 9:38 pm

    Okay I have an important question and by the way really nice video but this video or you are actually talkin mainly the pros and all the benefits you get from creatine oh, now what are the cons and what are the negative effects that come out of taking creatine?? I would really appreciate the answer and thumbs up on your vehicle sincerely MM

    Reply
  68. 17 Amarillo Posted on August 4, 2019 at 10:29 pm

    And if I'm Mexican what?

    Reply
  69. Marlon Brando Posted on August 5, 2019 at 2:51 pm

    If I could press the unlike button over and over without end to it, you wouldn't be reading this comment right now. The narrator of this video was tormenting my mind while I listened for the few seconds before I started to make this comment

    Reply
  70. GAS ALL-STARS Posted on August 6, 2019 at 9:53 pm

    Black people stop being dramatic. Obviously he is in America. And didn't think he would reach a bigger audience. Since you wise arses figured it out he means black people STFUP and take notes bitches

    Reply
  71. THE KILLER DON Posted on August 8, 2019 at 1:09 pm

    Lmao so black people have more creatine? HOW SWAY

    Reply
  72. Andrew Mannett Posted on August 16, 2019 at 1:12 pm

    Creatine is more powerful then steroids and more addictive then heroin. FACT!!!

    Reply
  73. TheNextHankAaron Posted on August 24, 2019 at 4:59 pm

    Just eat steak it has creatine natrually

    Reply
  74. Fitness meets Cannabis Posted on August 28, 2019 at 5:24 pm

    more research is needed.

    Reply
  75. While Alive Learn Posted on August 30, 2019 at 6:22 pm

    I had a science boner this whole vid. VERY WELL DONE AND *INFORMATIVE*. Subbed, liked and shared!

    Reply
  76. viper368 Posted on August 30, 2019 at 9:01 pm

    Thanks for this video, man. Probably the most informative one I've watched on this subject.

    Reply
  77. Godei Gon Posted on August 31, 2019 at 8:27 am

    What happens to the Kreatin storage capacity of the muscles upon supplementing Kreatin?

    Reply
  78. UZ Posted on August 31, 2019 at 8:32 pm

    Poor African Canadian…..and all Africans for that matter just being left out

    Reply
  79. Nick P Posted on September 2, 2019 at 9:33 pm

    Vegans disliked this video

    Reply
  80. Mehul Gala Posted on September 4, 2019 at 12:23 pm

    I have high levels of CPK can I take Creatine

    Reply
  81. Gary Daniels Posted on September 6, 2019 at 8:44 am

    You ever get that FAQ? Hair loss? Heard it speeds up if you have hair loss in your family, mother side

    Reply
  82. Legit Jj Posted on September 10, 2019 at 6:39 am

    The only reason why people hate on creatine is because of the name. They’re like scared of it

    Reply
  83. AQuann87 Posted on September 11, 2019 at 3:04 am

    You couldnt have done this video better!

    Reply
  84. Albo US Posted on September 11, 2019 at 4:24 am

    creatine in good for me

    Reply
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