0:04
if creatine causes a little bit of
0:07
weight gain can it help with endurance
0:09
athletes who normally like to perform as
0:12
light as they possibly can because
0:13
nobody wants to carry a lot of weight
0:14
around well the answer is it depends so
0:16
for some people the weight gain that
0:19
they get from creatine can be really
0:21
really low so not everybody even gains
0:23
weight from creatine and in general it's
0:25
usually around half a kilo to up to two
0:28
kilos Max so if you're not gaining a
0:30
huge amount of creatine you may be able
0:32
to still benefit from the performance
0:35
enhancing effects of creatine and one
0:37
major benefit of creatine for endurance
0:39
events is something called
0:40
thermoregulation and we know that in hot
0:43
conditions like so somebody is doing an
0:44
endurance race during the summer
0:46
taking creatine can actually help to
0:50
reduce the strain that's on the body
0:52
from all that extra heat and that's
0:53
because creatine helps us to store an
0:55
extra little bit of water in our cells
0:57
which is why we gain a little bit of
1:00
weight if you're taking a pre-workout do
1:02
you also need to take creatine on a
1:04
hydration well it depends on a couple of
1:06
things first off does your pre-workout
1:08
have creatine and if it does how much
1:10
does it have because we know for
1:12
performance enhancing effects we need a
1:14
dose of about three to five grams of
1:16
creatine per person for the average
1:18
person now if your pre-workout has that
1:21
much creatine fantastic you don't need
1:23
any more but what about the days that
1:25
you don't take the Pre-Workout because
1:27
I'm assuming you don't take it every day
1:29
you probably shouldn't uh you will
1:32
benefit from having a creatine
1:33
supplement separately on those days just
1:36
to maintain the creatine levels in your
1:39
muscle if you're taking creatine whether
1:41
you're loading it or taking a
1:43
maintenance dose do you need to drink
1:47
well here's the thing that comes from a
1:50
really really bad interpretation of
1:52
science where people say that because
1:53
creatine increases water retention in
1:56
your tissues that means you need to
1:58
drink a load of extra water to
2:00
compensate that's not true okay
2:02
everybody is slightly different drink
2:05
enough water everybody knows that
2:07
hydrating is really really important and
2:09
if you want to know how much you should
2:10
be drinking a really simple rule of
2:12
thumb is to look at your PE I know it
2:15
sounds funny but if you're peeing more
2:17
or less a light straw color your
2:19
hydration is absolutely fine if you're
2:21
peeing clear you're drinking way too
2:24
much and if you're peeing Brown go to
2:27
the doctor okay don't over complicate it
2:30
just drink water regularly
2:32
should you be mixing your protein shake
2:34
with milk or with water
2:36
completely depends on your goals and how
2:40
much calories you want to get in the day
2:42
can also depend on your tastes some
2:44
people just prefer shakes mixed with
2:46
milk compared with water some people
2:48
just want to use a little bit of water
2:49
and get the shake down as quickly as
2:51
possible if you can afford the extra
2:53
calories and you'd like the taste mix it
2:56
with milk you don't need to if you're
2:58
really really trying to reduce the
3:00
amount of calories you're getting into
3:01
your diet mix it with water okay again
3:03
if you like the taste if you don't I
3:06
prefer it with milk mixed with milk it
3:08
doesn't make a huge difference it will
3:11
be slightly more slowly absorbed if you
3:14
mix it with milk that's just because
3:15
there's some casein in there as well and
3:17
that's a slower digestive protein but
3:19
it's not going to make a huge difference
3:21
in the long run and especially in terms
3:23
of your gains our creatine pills or
3:25
creatine powder better for reducing
3:28
bloating here's the thing creatine does
3:31
not cause bloating it's a really common
3:34
misconception because people hear the
3:36
creatine increases water retention so
3:40
that means that you're going to be
3:40
bloated that doesn't happen there may be
3:43
a small group of people that do
3:44
experience bloating but that's another
3:45
story the thing is there's no difference
3:47
between taking creatine pills or
3:49
creatine powder both of them are going
3:52
to have the exact same effect unless the
3:55
pills are mixed with something else that
3:57
may cause bloating but both are going to
3:59
have the same effect on your water
4:01
storage some people store a little bit
4:03
more some people store a little bit less
4:04
but it's not necessarily going to cause
4:07
bloating remember that
