The Very Best Creatine Powders, Based on a Dietitian

When it comes to staple supplements like protein, creatine, beta-alanine, and citrulline, you may know the right doses. But are you missing simple ways to get better absorption and better results?
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Make sure you’re doing everything you can with tips from one of the most experienced supp researchers of all time!
| 5 Different Ways To Get More From Your Supplements |.
1. Protein Blending (0:14).
2. Get Enough Leucine (1:21).
3. Utilize More L-Citrulline (2:40).
4. Keep Creatine Simple (4:04).
5. Take Beta-Alanine On Its Own (5:05).
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Expert coach Tom Herbert explains how I can best train for my goals by breaking down nutrition and supplementation for climbers..
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Protein Powder (US): https://amzn.to/2URBrKd.
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#climbing #nutrition #supplements

I help ambitious vegan professionals lose 5lbs or more while increasing their muscle mass. Want to watch my free training and/or book a free call?
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STOP TAKING CREATINE – VEGAN SUPPLEMENTS.
A healthy diet is a must and the right foundation..
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The creatine I was talking about, look out for the ‘Creapure’ label: http://creapure.com/en.
STOP TAKING CREATINE..
I understand what you may be feeling when you read the sentence above. ‘Creatine is one of the best studied supplements on this planet, why would this guy write that it won’t work?’ Because apparently multiple studies confirm that..
Creatine is manufactured inside of your body and can also be consumed with animal products or supplements. Creatine pills are vegan supplements by the way. So why shouldn’t you take creatine supplements then?
Your body creates all creatine that it needs on it’s own. So if you suddenly start to use this vegan supplement, aka creatine, your body slows down the production. Why waste energy to produce this creatine stuff if I’m getting all that I need with this pill or powder anyway? If your body slows down the production, it will go back to baseline. No performance benefits at all. Yep you’re body seems to be lazy…
On top of that in 30% of the people creatine doesn’t work anyway. These people are so called nonresponders. That may be, because creatine may work only in people with lower creatine content and more muscle fiber, so your creatine pool inside of your body may be limited apparently..
And don’t forget that creatine may promote cancer. Wait what? Yes. A bacterium called E.coli turns Creatine into metabolites, which may promote cancer. E. Coli bacterias are found in mostly animal food and finds your way into your gut, where it may does some good harm..
So to answer all of your questions: Should you take creatine? Should you take creatine when cutting? Should you take creatine everyday? Should you take creatine before or after workout?
When you’re a meat eater you shouldn’t supplement creatine. There’s simply no need for it and you may not benefit from creatine, while taking all the risks. If you’re a vegan, that is looking to maximize it’s performance, then MAYBE..
Just realize that a healthy diet is an absolute must. Before you use any supplementation, get your diet right. Drink plenty of water and eat enough fruits and vegetables. And also, don’t forget to have a great day.:-).
Studies(in chronological order) and other sources:
Vegetarian vs Omnivores Creatine Supplementation: https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114510004733.
Downregulate endogenous Creatine: http://www.jbc.org/content/172/1/45.citation.
Creatine: are the benefits worth the risk? http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.632.236&rep=rep1&type=pdf.
Creatine for muscle strength: http://www.health.harvard.edu/healthbeat/the-gut-brain-connection.
Creatine supplementation and sports performance: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33.
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Put science back in supplementation here http://athleanx.com/x/supplement-science.
Creatine is one of the most popular workout supplements in the industry, for good reason. There are very few who would argue the efficacy and safety of creatine. That said, there are many different forms of creatine and knowing which one is best is a common question. In this video, I’m going to tell you which form of creatine is best and you may be shocked to know that it is not creatine monohydrate..
Now before we get started, we are assuming that creatine’s usefulness is not at question here. With literally thousands of studies performed on humans (and more importantly athletes) we have a plethora of information supporting its use as an ergogenic aid. Training and sports performance are significantly improved through supplementation with creatine..
What I really want to cover is whether creatine monohydrate is the superior form of creatine to take. To begin, it is definitely the most prevalent form of creatine. Unfortunately, this has much to do with the fact that it is the cheapest to manufacture. As you know, cheap doesn’t always equate to best. In the case of creatine it brings along with it a few downsides that are worthy of your consideration..
First, creatine monohydrate tends to create more gastric discomfort and bloating than do the buffered forms of creatine discussed in this video. The reason is due to it’s alkalinity. With a higher ph, the monohydrate is not as easily dissolved in water and can lead to bloating within the small intestine as the body attempts to continue to absorb it. Even micronized creatine is still monohydrate and though the particles are smaller, the issues of absorbability remain the same..
Buffered creatine on the other hand (such as kre-alkalyn or creatine hcl) are bound forms of creatine that effectively lower the overall ph. This can increase its absorption higher up in the digestive tract and increase the overall conversion percentage. This means you can take less of these and still reap the benefits of the science backed effective dosages..
The second major benefit to the latter forms of creatine is that due to the lower dosages needed, as well as their chemical makeup, less of the creatine is converted into creatinine. This byproduct of creatine monohydrate is undesirable and can disrupt extracellular water balance further leading to additional gastric issues..
Without need to worry about excessive creatinine buildup, it is possible to take creatine hcl or kre-alkalyn without cycling on or off. Finally, with higher absorption noted from both forms vs creatine monohydrate you can decrease the dose required to produce an effect. Whereas a loading phase with a follow up maintenance of 5 grams per day is needed for monohydrate to work best, a mere 2 grams of either alternative will produce nearly the same results..
In the ATHLEAN-Rx supplements available at http://athleanrx.com we provide both creatine hcl and kre-alkalyn in our pre-workout / post workout combination. Two grams are found in each formula which effectively delivers 8 grams of useable creatine to your muscles each training day. This is the same combination used by today’s top professional athletes to ensure peak performance without compromising safety..
For more supplement videos as well as pre workout and post workout supplement breakdowns, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

In this video, I give a review on creatine Optimum Nutrition and whether it is worth buying or not..
I talk about how to take it and when is the best time to take it..
Let me know what you think in the comments below..
#BradNewtonTV #Creatine #Vlog.
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JRE Dr. Rhonda Patrick talks about Sulforaphane and how Broccoli sprouts can be amazing for people.
Taken from Joe Rogan Experience #901