‫So let's look at the second sports supplement that you should definitely check out and do some more
‫research on.
‫And that is creatine monohydrate, right?
‫That one down.
‫Creatine monohydrate, there are like over a dozen different types of creatine out there, but creatine
‫monohydrate is the one where most of the scientific research has been conducted on.
‫There are literally hundreds and hundreds and hundreds of research papers backing its efficacy in sports
‫performance training, performance in the gym, outside of the gym, specifically, any kind of explosive
‫training.
‫Creatine will help you.
‫And think of it like this.
‫If you're in the gym doing dead lifting bench press, overhead press, and you're trying to push those
‫last couple of reps out, creatine is going to help you push more reps, maybe an extra one or two or
‫three reps by supplementing with creatine.
‫If you're doing, for example, myself, Muay Thai kickboxing, where you know you're doing a lot of
‫explosive punching, a lot of explosive kicking, then when I go to Thailand, I take creatine monohydrate
‫with me and I put that in my protein shake and that helps me with explosiveness in my kicks and my punches.
‫So there's different applications for it.
‫But definitely look at including it in your own training regimen.
‫So I'll talk briefly about it.
‫Essentially, creatine is not a steroid I've had over the years.
‫People like, Yeah, but it's a steroid.
‫No, no, it actually you'll find it naturally occurs in poultry, fish, meat and trace elements.
‫Right.
‫You just don't get enough creatine from meat or poultry or fish to truly realize the benefits of creatine
‫monohydrate.
‫So that's why supplementing with creatine can actually give you those extra benefits we talked about.
‫As I said, it's one of the most researched sports supplements in the world.
‫It's considered to be extremely safe, given that it's already in a lot of the meat that you eat already,
‫then yeah, don't worry about taking a supplement that your body is completely unfamiliar with.
‫You already consume creatine and trace amounts in your diet already.
‫You just don't get enough of it.
‫But what I'll do in terms of research, I'll link up Examiner.com.
‫Examiner.com is a brilliant resource where there is all the research relating to creatine if you're
‫interested is there on Examiner.com.
‫This website is fantastic to further your education and research and nutrition and training.
‫Go and check it out.
‫So I'm not going to bore you with any of the research, but there is literally hundreds and hundreds
‫of research papers on this specific supplement.
‫But more specifically, it's monohydrate.
‫As I said, there are over a dozen different types of creatine, different types of creatine on the
‫market, like creatine pyruvate and ethyl Lester.
‫And it goes on and on and on.
‫But this is the one monohydrate is the one to buy.
‫When you go to the supplement store, look for monohydrate on the label.
‫That's the one you want to check out.
‫In terms of how to take it, There's two different ways of taking it, right?
‫There's the loading phase or there's non loading.
‫Now what this means, if you go in the non, it doesn't matter which pathway you take.
‫All pathways lead to Rome, right?
‫It just runs a little bit longer than the other.
‫So if you go down the non loading route, it just means that it takes maybe three or four weeks longer
‫for creatine to load into your muscle cells.
‫Essentially you'll take 3 to 5 grams per day of creatine monohydrate and you just put that I put that
‫in my protein shake and shake it up with my protein shake.
‫And I will continue taking it every single day.
‫And you don't need to cycle off it.
‫No need to cycle off it.
‫Right?
‫You can just continue to take creatine forever.
‫However, if you want to realize the benefits of creatine sooner, then there's you can follow what
‫they call a loading protocol, which means that you'll take 15 to 20 grams of creatine per day for 5
‫to 7 days, split up in four or five doses, five gram doses.
‫So you might have one in the morning, one at lunch, one mid-afternoon, one for dinner, four doses
‫at five grams each, giving you a total of 20 grams.
‫Right.
‫So that's going to be your 20 grams each day.
‫The only need to do that for 5 to 7 days after the 5 to 7 days after the loading phase.
‫Then you'll go to what they call a maintenance phase, which is over here, where you go back to 3 to
‫5 grams per day.
‫And the purpose of doing the loading phase is to get the creatine phosphate, the phosphate creatine
‫levels into your into your muscle sooner to realize the benefits of it sooner.
‫Otherwise it's going to take you 3 to 4 weeks.
‫If you go down this path, which is completely fine, it's up to you.
‫Otherwise, the most important thing.
‫To keep in mind is consistency, because I know most of us when it comes to supplements, we take it
‫for a week or a few days and then all we take it whenever we feel like it and go, Oh, it's not doing
‫anything.
‫Waste of time.
‫You need to take it every day.
‫Now, the only times where I'm not taking creatine is if I'm shooting content out in the field and I'm
‫not training every day.
‫I'm taking three or four weeks off training and I'm in the middle of nowhere and I'm not in the gym
‫training every day.
‫I'm not going to be taking creatine.
‫I might just be having my protein shakes, but I'm not putting creatine in those shakes.
‫If I'm going to Thailand to shoot Muay Thai kickboxing videos and I'm training there, then yes, I'll
‫take creatine every single day, seven days a week.
‫Right?
‫So consistency is always going to be the key if you stop taking it for a while and then because of vacation
‫or whatever and you want to get back onto it again, you could go into loading that will get it back
‫into your body, into your muscles faster, and then jump to a loading phase after the 5 to 7 days at
‫20 grams a day, then jump onto the maintenance of 3 to 5 grams per day.
‫Otherwise, that's pretty much it.
‫That's creatine monohydrate.
‫If you have any questions, let me know and I'll see you in the next video.