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Hello everyone

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How are you all?

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I am here again with another information 
video.

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In today’s video we will discuss about

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the most popular supplement which is

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Creatine.

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This is the only supplement on which

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there has been more than 300 studies done

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During this video I will tell you about

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when,

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how,

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why and who should take this.

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Come let’s start our video.

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First, we will know what is creatine?

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It is a natural supplement which produces 
in our body naturally

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in your Liver, kidney and Pancreas.

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Now, how it functions in our body.

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It increases the production of ATP cells 
in body

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And as you know that

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ATP is main source of energy in your body

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means,

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more creatine means more ATP

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and more ATP means more energy.

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It means creatine improves all over performance 
of your body.

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And the people who consume non-veg

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gets creatine in their chicken, fish and 
meat.

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Now, lets talk about the benefits of creatine.

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It increases strength,

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like I have told you,

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consuming creatine increases ATP which increases 
your energy.

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And when you have enough energy in your body,

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your strength will automatically get better.

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For example,

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when you go to gym

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and put weight in bench press and do 4-5 
repetitions.

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But when you

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consume creatine for 2-3 weeks as supplement

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and you will be able to 6-7 repetitions from 
that bench press.

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It means

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you can see significant growth in strength 
by consuming creatine.

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Second it increases lean muscle mass.

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How?

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It holds extra water in your muscle

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from which your muscle volume gets bigger.

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This is short term gain

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But if you continue to consume creatine

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for longer period of time

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It increases your strength

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And when you go to gym

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it improves your performance at gym

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and you start to lift heavy weight easily

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Due to this your muscle grows significantly.

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Third is better brain functioning.

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ATP plays an important in your brain functioning.

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more ATP means better braining functioning.

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when you take creatine,

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which improves your ATP

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and which results in better brain functioning

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like

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clarity of thoughts and mental focus.

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fourth, it regulates blood sugar.

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In so many studies it has been seen that

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creatine controls your blood sugar.

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the people who are diabetic,

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creatine is very useful for them.

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Now come let’s know which is the best form 
of creatine.

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Normally, there are lots of fancy forms available 
in the market

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like micronized creatine,

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creatine ethyl ester,

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creatine HCL, etc

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But creatine monohydrate is the best form 
to use

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because it absorbs 99% in your body

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and it is cheaper in against to other creatine

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and also easily available in the market.

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Now, a lot of you want to know

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that when and in what quantity we should 
use creatine?

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There are two ways of it,

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One is loading

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and other is no loading.

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First, let’s understand the loading.

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In this you have to

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consume 20 g creatine daily for 6 days

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and after 6 days you

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can come to 3-5 g dosage daily.

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Now, in no loading

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There is no need to take 20-20 g initially

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You will take 3-5 g creatine daily from day 
1.

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You will get same benefits from both the 
ways

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But my personal suggestion is that

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you should adopt No loading way.

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It means you can consume 3-5 g creatine in 
a day

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for rest of your life.

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Now, when to consume creatine?

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So, the people who are using loading way

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can divide doses in 3-4 times during the 
day

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And the people who are using no loading way

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can use creatine post workout for better 
results.

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It is a popular supplement so

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it is obvious that creatine has myths and 
FAQs.

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First is creatine cycle,

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People say that

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you take it two weeks

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then stop using it for one week

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Or use for three weeks and then stop for 
two weeks.

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There is no truth in this.

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Creatine is all natural

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which you can consume rest of your life.

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Second myth is kidney issues.

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A lot people believe that

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using creatine creates kidney problems.

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Not a single study proves this myth true

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that you will have kidney problems using 
creatine

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But if you already have

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kidney problems

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then you must use creatine with a doctor’s 
prescription.

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Third myth is

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loss of muscle when you stop taking creatine.

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A lot of people say that

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when you stop consuming creatine

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the muscle you have gained will get reduced.

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This is not true.

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But from the day when you stop taking creatine

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till 6 weeks

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your ATP starts to come on normal level

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Which was increased due to consumption of 
creatine.

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Due to which you may lose some strength

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But creatine will reduce the muscle gain,

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it is not true at all.

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Fourth myth is

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it is beneficial when taken with carb.

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A lot of people say that

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you will get benefit only when

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you will consume it with carbohydrates

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This is not true.

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It will give you benefit

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even if you are consuming it with dissolve 
water.

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If you want to have more benefit then

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you can consume it with your

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personal post workout protein shake.

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Before moving forward with creatine

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One very important thing is that

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the way you take care of your body

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for which you need balance diet

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like carbs,

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protein,

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fats, vitamins, minerals, etc.

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The same way it is important

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to take care of your hair

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And for this too you need to have nutrients

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For which USTRA’s hair growth vitaliser is 
effective

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And you will get 33 vital nutrients

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like protein, amino acids,

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vitamins, omega 36, collagen, etc.

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You will get help in hair growth

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and in two major problem

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which is hair fall and grey hair.

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USTRA will help you

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get rid off these two major problems.

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This is far better than normal hair oil.

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Easy to use.

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You have to put it in your scalp after shower

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And the best part of this product is

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it is non-sticky, non-oily

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and there is no harmful chemical in it.

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There is link in my description box

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from where you can check the product.

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Now come let’s move forward with creatine.

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A lot of people would like to know

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Are there any side effects of using creatine?

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No, creatine is all natural.

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So, there is no side effects using it.

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Even creatine is the safest supplement to 
use.

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But few people may have

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upset stomach from using creatine

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but in that condition,

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they can continue to use creatine.

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My suggestion is when you start using creatine

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increase your water intake.

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I hope

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I have answered all your questions regarding 
creatine.

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But in the end of topic

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there two things

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First, who gets the most benefit from creatine?

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And who should avoid this?

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So, the people who are vegetarian and vegan

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will get the most benefit of creatine

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Because they don’t eat non-veg due to which

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due to which the level of creatine in their 
body is less.

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Now who should avoid taking creatine.

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The people who are in weight restricted sports

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should not consume creatine.

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Like, MMA, tracking, etc.

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Because, while taking creatine

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there is water retention in the start

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due to which they may put up weight.

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This was our today’s video.

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I hope you have liked the video.

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If you like the video please subscribe, like 
and share

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I will continue to come up with more informational 
videos.

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Take care of yourself and your families

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Till then good bye. Take care.