0:04
if you work out in the morning what time
0:06
should you take your pre-workout on this
0:08
is a really good question because I
0:10
often see people taking energy drinks or
0:13
drinking energy drinks right as they
0:14
step onto the gym floor and they are not
0:16
getting any benefits of that until way
0:19
later okay so I'm going to base my
0:22
answer on the effects of caffeine and
0:25
citruline malate which are probably two
0:27
of the most important pre-workout
0:29
substances in pre-workout mixes if you
0:32
take them about 45 minutes to an hour
0:34
before your workout they should reach
0:37
good levels in your blood to give you
0:38
the beneficial effects of those
0:40
pre-workouts so if you're working out at
0:42
8 you want to take that at 7:15 or maybe
0:45
even 7:00 in the morning to get the
0:47
benefit don't take it as you're walking
0:48
onto the gym floor because the time that
0:51
it will take to actually have an effect
0:52
you'll be walking off the gym floor
0:55
after your workout when you start
0:56
feeling its effects if you start taking
0:58
a protein supplement to help you build
1:01
muscle and then you stop taking that
1:03
protein supplement will all the muscle
1:05
you gain turn back into fat short answer
1:09
no absolutely not so what happens when
1:12
you're taking a protein supplement is it
1:14
does help augment the effect of any
1:17
resistance training or gym work that you
1:18
do to help you build more muscle okay
1:22
you have that muscle you're not going to
1:24
lose it if you stop going to the gym as
1:26
long as you keep going to the gym you're
1:28
going to maintain it even if if you stop
1:30
using that protein supplement it is not
1:33
going to turn back into fat that's not
1:36
what happens with muscle often times
1:38
what you'll see is if somebody stops
1:39
taking a protein supplement they're also
1:41
they've stopped going to the gym uh
1:43
they've stopped exercising they gain a
1:45
little bit of weight naturally that's
1:46
why it happens so don't worry if you
1:49
can't take a protein supplement long
1:50
term you can stop it won't turn into fat
1:52
can you take creatine every day
1:55
technically for the rest of your life or
1:57
do you need to stop and take breaks from
2:00
taking creatine so that idea that you
2:03
need to cycle on and off of creatine
2:05
stems from the association that creatine
2:07
has with steroids remember creatine is
2:10
not a steroid doesn't work in the same
2:11
way as steroids it's not a steroid okay
2:14
so you do not need to cycle on and off
2:18
creatine you can technically take it for
2:20
a very very long time we don't know how
2:22
much CU we just simply do not have the
2:25
time to do studies that long but we do
2:27
have evidence from studies in children
2:29
who need to take creatine because of
2:31
genetic conditions who take huge doses
2:33
up to 30 gr a day for 5 years or more
2:36
and they have absolutely no issues
2:38
whatsoever so if you want to take
2:39
creatine for the rest of your life it's
2:41
probably okay to do if you do a weight
2:44
sensitive sport does it make sense to
2:46
use creatine in the offseason and then
2:48
when the on season or competition season
2:50
begins go off it and how long does it
2:53
take to get out of your system so here's
2:55
the thing a lot of people who do weight
2:57
sensitive sports are really concerned
2:58
that they take creatine weight is going
3:00
to go up too much now one thing to
3:02
notice it doesn't happen to everybody if
3:04
they take creatine but if you're one of
3:06
those people whose weight does go up
3:08
when you take creatine you can go off it
3:09
and your weight will come back down if
3:11
you go off it it usually takes between
3:14
three and four weeks for your creatin
3:16
levels to go back down to Baseline okay
3:18
so you've got three or four weeks and it
3:20
may come back down you will lose some of
3:23
the benefits but using it during the
3:25
offseason creatin will improve your
3:27
performance and training may make you
3:28
train harder may make you perform better
3:31
even when you go off it so it's worth
3:33
trying out to see how it affects you
3:36
does taking creatine cause hair loss
3:39
quite possibly one of the most pervasive
3:41
myths about creatine that exists and
3:44
it's a myth that simply will not die
3:46
okay this myth came from one study one
3:49
that found that in a group of people
3:51
taking creatine there was an increase in
3:53
something called DHT or
3:55
dihydrotestosterone now
3:57
dihydrotestosterone is associated with
3:59
hair loss in people who are genetically
4:02
susceptible to losing their hair so for
4:05
people who are worried about losing
4:06
their hair when taking creatine this is
4:08
what I say if you are genetically going
4:11
to lose your hair if you know it's
4:12
something that happens in your family
4:14
you are going to lose your hair creatine
4:16
is probably not going to have any effect
4:18
on it whatsoever if you want to get the
4:20
benefits of creatine take creatine and
4:23
do not be worried about myths from one
4:25
study that has never been replicated
