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Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect? What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth. But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that! The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play. It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day. Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase. That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive. Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video! All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=How+To+Use+Creatine+To+Build+Muscle+%285+Steps%29&utm_term=13%2F03%2F2022 Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1

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𝐂𝐚𝐫𝐝𝐢𝐨 𝐢𝐬𝐧’𝐭 𝐛𝐚𝐝. 𝐁𝐮𝐭 𝐢𝐟 𝐢𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐦𝐚𝐢𝐧 𝐟𝐚𝐭-𝐥𝐨𝐬𝐬 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲, 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞𝐥𝐲 𝐬𝐭𝐚𝐥𝐥𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐚𝐟𝐭𝐞𝐫 𝟑𝟎. ⁣ ➡️ 𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐲: ⁣ 𝟏. 𝐌𝐮𝐬𝐜𝐥𝐞 = 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦 𝐓𝐨𝐨 𝐦𝐮𝐜𝐡 𝐜𝐚𝐫𝐝𝐢𝐨 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐜𝐚𝐧 𝐥𝐞𝐚𝐝 𝐭𝐨 𝐦𝐮𝐬𝐜𝐥𝐞 𝐥𝐨𝐬𝐬 — 𝐚𝐧𝐝 𝐥𝐞𝐬𝐬 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐞𝐚𝐧𝐬 𝐚 𝐬𝐥𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦. ⁣ 𝟐. 𝐇𝐨𝐫𝐦𝐨𝐧𝐞𝐬 𝐒𝐡𝐢𝐟𝐭 𝐀𝐟𝐭𝐞𝐫 𝟑𝟎, 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐫𝐞𝐬𝐩𝐨𝐧𝐝 𝐭𝐨 𝐬𝐭𝐫𝐞𝐬𝐬 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐰𝐚𝐲. 𝐄𝐱𝐜𝐞𝐬𝐬 𝐜𝐚𝐫𝐝𝐢𝐨 𝐜𝐚𝐧 𝐬𝐩𝐢𝐤𝐞 𝐜𝐨𝐫𝐭𝐢𝐬𝐨𝐥, 𝐦𝐚𝐤𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐞𝐯𝐞𝐧 𝐡𝐚𝐫𝐝𝐞𝐫. ⁣ 𝟑. 𝐘𝐨𝐮’𝐫𝐞 𝐍𝐨𝐭 𝐅𝐮𝐞𝐥𝐢𝐧𝐠 𝐑𝐢𝐠𝐡𝐭 𝐌𝐚𝐧𝐲 𝐰𝐨𝐦𝐞𝐧 𝐨𝐯𝐞𝐫 𝟑𝟎 𝐮𝐧𝐝𝐞𝐫-𝐞𝐚𝐭 𝐰𝐡𝐢𝐥𝐞 𝐨𝐯𝐞𝐫-𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐢𝐧𝐠, 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐢𝐭’𝐥𝐥 𝐬𝐩𝐞𝐞𝐝 𝐭𝐡𝐢𝐧𝐠𝐬 𝐮𝐩. 𝐈𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐛𝐚𝐜𝐤𝐟𝐢𝐫𝐞𝐬. ⁣ 𝐖𝐚𝐧𝐭 𝐭𝐨 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐬𝐡𝐞𝐝 𝐬𝐭𝐮𝐛𝐛𝐨𝐫𝐧 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐟𝐞𝐞𝐥 𝐬𝐭𝐫𝐨𝐧𝐠 𝐚𝐠𝐚𝐢𝐧? ⁣ 𝐋𝐢𝐟𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬. 𝐄𝐚𝐭 𝐞𝐧𝐨𝐮𝐠𝐡. 𝐒𝐥𝐞𝐞𝐩 𝐰𝐞𝐥𝐥. ⁣ 𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐰𝐢𝐥𝐥 𝐭𝐡𝐚𝐧𝐤 𝐲𝐨𝐮. ⁣ 𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐝𝐢𝐭𝐜𝐡 𝐭𝐡𝐞 𝐞𝐧𝐝𝐥𝐞𝐬𝐬 𝐜𝐚𝐫𝐝𝐢𝐨 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐬𝐭𝐚𝐫𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐚𝐥 𝐫𝐞𝐬𝐮𝐥𝐭𝐬? Comment “FIT MOM” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐚 𝐟𝐫𝐞𝐞 𝐠𝐮𝐢𝐝𝐞 𝐭𝐨 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝! #busymomsgetfit #fatloss #fatlossforwomen #ytshorts #ytviral

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weight loss exercises at home#yoga #weightloss #fitnessroutine #short Part-172 #weightloss #reducebellyfat #bellyfatloss #athome #exercise #daily #diet #shorts #youtubeshorts #bodybuilding Please Follow Me Social Account Link - My Instagram Link.https://www.instagram.com/bodyfits/ Desclaimer:- video is for educational purpose only. Copyright Disclaimer: - Under section 107 of the copyright Act 1976, allowance is mad for FAIR USE for purpose such a as criticism, comment, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statues that might otherwise be infringing. Non- Profit, educational or personal use tips the balance in favor of FAIR USE.

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Fat Loss & Weight Loss Secret: http://fatlossresult.com/ How to Lose Belly Fat in 2 Weeks - Belly Fat Loss Tips. Here's 3 Metho to Lose Belly Fat in 2 Weeks 0:14 Method 1 of 3: Debunking Belly Fat Myths 1. Don’t Try to isolate The Stomach Muscles Belly fat, like other body fat, cannot be spot reduced. Body fat will need to be removed with a combination of diet and exercise from all areas of your body where it is stored 2. Don't Starve Yourself 3. Focus on more than diet and exercise 4. Refuse to base your actions on a cleanse or Liquid Diet 5. Don’t expect even weight Loss. 6. Remember that not all fat is the same 1:08 Method 2 of 3: Eating For Belly Reduction 1. Eat more protein Ideally, all your proteins should be lean, such as egg whites, fish, chicken or cuts of red meat with very little marbling or fat. Protein requires more energy for your body to digest it and it builds muscle.How to Lose Belly Fat in 2 Weeks, Belly Fat Loss Tips 2. Eat More of the Right kinds of Foods 3. Go shopping Each Sunday 4. Add low-fat dairy to your Diet 5. Replace your Processed Grains with Whole Grains 6. Choose your fat Try to replace all of your fat with monosaturated fat for the next few weeks. This is the fat in nuts, olives and olive oil, flaxseed and avocados. 1:53 Method 3 of 3: Exercising For Fat Loss 1. Choose Vigorous Exercise 2. Do strength training 6 times in the next 2 weeks 3. Do high-intensity interval training (HIIT) 4. Do cardio for at least 30 Minutes 5. Try a Core Class How to Lose Belly Fat in 2 Weeks, Belly Fat Loss Tips Maintain This Method. Hopefully You Gain Your Goals.Thanks For Watching Follow Us: Google+: https://plus.google.com/107630253186307191898 Twitter: https://twitter.com/HowToAndWays Facebook: https://www.facebook.com/HowToAndWays/

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