EVERYTHING YOU NEED TO KNOW ABOUT CREATINE (Ft. Eric Helms)

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TIME STAMPS
1:10 What Is Creatine
2:10 Why Can't You Just Get It From Whole Foods?
3:45 Non-Lifting Benefits
4:10 What Does It Do/How Does It Work?
5:23 How Much Of A Benefit Does it Provide?
7:45 Creatine Loading vs A Regular Dose
10:03 What Are The Different Forms of Creatine?
10:55 What About Body Composition/”Water Bloat”?
12:35 What If You Miss A Dose?
12:56 Potential Stomach Cramping
13:22 Creatine/Caffeine Don't Mix?
15:56 Summary

REFERENCES
Creatine effects on neurological disorders and cognitive decline:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
https://www.ncbi.nlm.nih.gov/pubmed/18652078

Meta-analyses and reviews on creatine
https://www.ncbi.nlm.nih.gov/pubmed/14636102
https://www.ncbi.nlm.nih.gov/pubmed/12945830
https://www.ncbi.nlm.nih.gov/pubmed/12485548
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Lack of benefit of other forms of creatine (not monohydrate)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080578/
http://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-43
http://jissn.biomedcentral.com/articles/10.1186/1550-2783-6-6

Creatine effect on fiber hydration and cell swelling
https://www.ncbi.nlm.nih.gov/pubmed/17957000

Time course of creatine loading and cessation to reach supplemental levels
https://www.ncbi.nlm.nih.gov/pubmed/8828669

Single study showing a negative interaction between caffeine and creatine
https://www.ncbi.nlm.nih.gov/pubmed/8929583

Three studies showing synergistic benefit of taking creatine with caffeine
https://www.ncbi.nlm.nih.gov/pubmed/21207054
https://www.ncbi.nlm.nih.gov/pubmed/12439084
http://www.tandfonline.com/doi/abs/10.1080/17461391.2011.573578

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