Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer

Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer

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creatine is it a gateway drug or is it a simple boost that you can use to get the most out of the gym to get the most out of your life and to even get the most out of your brain I’m going to dive into this topic and explain a little bit more how creatine works and how you can use it to your advantage or why you may want to abstain from it if you’re a certain person but before we understand how creatine works in the body we have to understand a little bit more about how the body creates energy in the first place now it’s pretty common knowledge that we get energy from the food that we eat but I want to go into a bit more detail and how that food is converted into energy before I explain how creatine really works you see food is ultimately converted into something called ATP adenosine triphosphate and what that ATP is is ultimately the root of all energy sources within our body whether it’s at the organ level or whether it’s at the muscle level or the brain level now that ATP is regenerated in many ways you see when we perform activity we deplete that ATP where we start to break it down we break down ATP into something called ADP so we go from adenosine triphosphate to adenosine diphosphate now we can replenish that extra phosphate store and get it back to a usable source of energy via three pathways okay one is the creatine phosphate system or the phosphagen system that basically allows you to get that immediate strength and it replenishes rather slowly then the next pathway is through something called glycolysis where we’re actually pulling stored carbohydrates and converting that back into ATP or energy then the third pathway is through the aerobic pathway now you probably all know the aerobic pathway it’s like running it’s low intensity activity that aerobic pathway means that it needs oxygen now that is the slowest recovery period for ATP the slowest regeneration period but it’s also the most long-term and efficient now for the sake of this video we’re going to talk mainly about the phosphagen system how you can get immediate strength and how creatine directly works with the body for energy so like I mentioned before ATP is broken down into ADP so basically you’re left with a spare phosphagen chain that is off of that molecule well what happens is creatine phosphate creatine just like the stuff you see in the store or creatine just like the stuff you see that’s in meat since the that that creatine phosphate system is added to the ADP to create energy now the problem is we have very little creatine phosphate naturally stored within the body so we expend and we utilize that very very quickly which means we’re not able to get multiple bursts of strengths we’re only able to get like one and then we have to rest for a period of time if you’ve ever noticed that people that are lifting really heavy weights like in the 1 to 4 repetition range like power lifters they have to perform their exercise and then they have to rest for 3 to 5 minutes for that creatine phosphate system to restore before they can lift heavy again so that’s sort of how that system works it’s a slow regenerative process and it also takes a lot of time it takes a lot of energy but that being said it’s also the route for the quickest burst of energy when we’re on the fly even though it takes time to restore it is what is immediately going to give you the energy if you’re going to say kick a soccer ball or immediately burst into a sprint it’s going to give you that first few seconds of energy it’s almost like your emergency mechanism that’s stored to just give you the power that you need to get up and go so where does creatine come from I think a lot of us only think the creatine comes from a big nasty fluorescent colored powder that’s in a jug honestly that couldn’t be further from the truth that came in later down the line creatine is generally regenerated by the body and it’s created from amino acids in the liver in the kidneys you see we naturally created we usually get it from the diet however we get it from beefs we get it from wild games we get it from wild caught fish and a couple of other things but our bodies do actually do a pretty good job of creating it themselves as well now one thing we have to be aware of is your vegetarian you’re probably not getting a lot in the way of creatine and we can handle that at another time now vegetarians are people that might benefit from something like an exhaustive source or supplement one thing that is interesting about creatine is the more that you consume the less that you produce in the body now we don’t know if that is going to have a long-term effect later on down the line meaning we don’t know if you’re going to become dependent on an additional source of creatine coming in the body we don’t know if that’s going to eventually hurt you from creating it on your own but it is still a pretty interesting mechanism to look at in fact one study actually found that exogenous use of creatine at about grams per day which is a pretty good amount ended up only resulting in a 20% increase in overall creatine phosphate stores so what this means is even at a tolerable upper intake level like 20 grams per day we’re only increasing our creatine stores a tiny bit now for those of us that are trying to get the most out of our performance most out of our brains most out of our strength in the gym sure we’ll take 20% we’ll take all that we can get but at the end of the day if you know the risks it may or may not be worth it so let’s dive in a little bit more to the risks what are the risks of creatine in the first place well you see the thing is there aren’t a lot of studies that look at long-term use of creatine in fact I dug pretty dang deep and the only studies that I could find were at the most probably about two maybe three weeks so the thing is is when people are taking creatine for extended periods of time we don’t know what the cumulative effect is we don’t know what that build-up effect is in the body when it comes to safety one thing that we can note for sure is that creatine causes an increase in interest cellular water what that means is you’re going to draw more water into the cell what that can mean is that your liver your organs your brain can actually become a little bit more dehydrated again we don’t know the long-term effects of this but I’ve definitely talked to a lot of people that suffer from cramping or suffer from dehydration symptoms when they are consuming excess amounts of creatine so definitely something to be aware of but now with all that bad news let’s talk about another benefit of creatine outside from the gym and this is something if I were to ever use creatine this is the reason I would use it you see 5% of our overall creatine stores are actually in our organs and when you think about how that system works in the first place you think about how creatine creates energy for a really quick lightning fast response it makes sense our organs need that – including our brain now our brain has to think on the fly I’m using it right now my neurons are firing in my brain so that I can articulate what I’m saying to you while supplementing creatine or making sure you’re getting enough from the diet can make sure that your brain has enough of those phosphate stores to trigger that neurological response to get those neurons to fire so you can actually communicate better there was one specific study that actually looked at this and that one study found that there was a dramatic increase in memory a dramatic increase in cognitive ability and c
ognitive speed off of just consuming three to five grams of creatine daily which really isn’t all that much so yes there is somewhat of a nootropic benefit to utilizing creatine however the dose that you use for a nootropic benefit is much less than the dose you might use to say increase your bench press so what are you going to take away from this video you know at the end of the day I wanted to get some education out there a lot of people asking about creatine but ultimately when it comes down to is try to get your creatine from a bioavailable source try to get it from healthy meats get it from your grass-fed beef get it from your wild game get it from your wild caught fish now I will say that poultry doesn’t have much in the way of creatine if any so you do have to lean a little bit more on the red meats there if you’re not a red meat eater I would recommend that you focus on finding a creatine supplement that agrees with you the most there’s a lot of different ones out there kre-alkalyn ethyl esters all these other different components even monohydrate that are just the basic form so I’ll do another video on that in the future but as always keep it locked in here in my videos know what’s best for your body and know what’s going to help you perform see you soon

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Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer

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Is Creatine Safe? | Creatine for Muscle and Brain Performance- Thomas DeLauer:
Finally, one of the most popular questions! Is Creatine Safe? Want to Chat with me? Go to http:/www.ThomasDeLauer.com
We are constantly burning energy. This energy ultimately comes from the food that we eat. Through the Krebs Cycle ATP is created, and this is what is used as fuel in our cells.
ATP is created through three pathways, depending on the type of activity we are performing:
1. Phosphagen – for immediate and short lived energy needs
2. Anaerobic Glycolysis – slower than #1, does not need oxygen
3. Aerobic Glycolysis – slowest, requires oxygen
Phosphagen:
When ATP is broken down for energy, what is left is ADP and a phosphate group. Creatine phosphate combines the phosphate group with the ADP to quickly create more ATP for immediate energy needs. Very little ATP and creatine phosphate is stored in muscle cells. Pathway used to create energy at the onset of exercise as well as for quick exercised lasting about 1 to 30 seconds, such as kicking a ball, a fast sprint or lifting weights.
Where does creatine come from?
Creatine can either come directly from your diet or can be produced by the liver and kidneys using amino acids. When you consume more creatine you produce less in the body.
An early study on creatine supplementation found a 20% increase in the stored creatine and phosphocreatine in the body when participants consumed 20 grams of creatine for several days in a row. This increase looks to be the upper limit with the remaining being excreted through urine. Many studies have shown benefits of creatine supplementation, including bench press, sprinting, high intensity exercise, among other fast cardio and weight training type workouts.
Side Effects:
Unfortunately studies have examined safety of creatine for less than two weeks, not for long term use. Many possible side effects include dehydration, muscle cramping, nausea, kidney damage and kidney stones, and renal damage. Creatine supplements are not monitored by the FDA and thus there is the danger of impurities in supplements.
Creatine as a Nootropic:
Nootropics are substances that people use to enhance their brain function, giving mental clarity, energy and health. Five percent of the creatine stored in our bodies is found in our organs, such as the brain. For your brain to work quickly, it needs readily available energy stores just like your muscles do! Neurons rely on the fast phosphagen cycle to create energy for communication. Vegetarians have been found to have lower levels of creatine stores in their brains. One study found creatine supplementation to enhance performance on some skills related to cognitive function.
Tips:
You can find dietary creatine in meats, particularly beef, wild game and wild caught fish. A common study protocol was to have participants take 20 grams per day for 5 or 6 days, so be sure not to exceed that quantity. It’s only beneficial for short duration, high intensity exercise, not for endurance sports.
References:
1. The three primary energy pathways explained
2. Creatine supplementation in athletes: review
3. Cognitive effects of creatine ethyl ester supplementation
4. Functions and effects of creatine on the central nervous system
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