0:02
and you put creatine into hot drinks tea
0:05
coffee hear it a lot here's the thing
0:08
creatine does actually get degraded at
0:10
higher temperatures that's why raw meat
0:13
has a higher creatine content than
0:17
this is why i always recommend taking
0:19
creatine with cold drinks so you can
0:21
take it with some water you can date
0:22
with some juice you can take it with a
0:24
protein shake if you want you can dry
0:25
scoop it and immediately follow it off
0:29
but i don't recommend putting it into
0:31
hot drinks if you need to you can you're
0:34
not going to lose all the benefits but
0:36
some of it will be broken down in the
0:38
higher temperature so worth bearing in
0:39
mind if you're finally getting into
0:41
tracking your food intake you've heard
0:42
about macros that's short for
0:44
macronutrients and commonly there are
0:47
three but there's actually four so we'll
0:49
talk about them so macronutrients is
0:51
used because we get them in high amounts
0:53
usually in gram quantities so the first
0:55
macronutrient we'll talk about
0:57
carbohydrates carbohydrates have four
1:00
calories per gram great source of energy
1:03
certain carbohydrates like fiber can be
1:04
really really beneficial for gut health
1:06
next macronutrient protein again four
1:09
calories per gram essential for building
1:12
muscle for building uh hormones for
1:15
building a lot of signaling signaling
1:17
molecules in your body essential if you
1:18
want to get big and strong in the gym
1:20
and then finally we've got
1:22
fat which has nine calories per gram
1:25
it's the most energy dense
1:27
macronutrient we have really really
1:29
important for hormone production in the
1:31
body and then the actual last one is
1:33
alcohol which has seven calories per
1:36
gram but none of you guys drink that
1:37
anyway right this is a question i hear
1:39
from a lot of young gym goers does
1:42
creatine stunt growth and here's the
1:44
thing there's absolutely no scientific
1:47
evidence to suggest that creatine does
1:50
that it doesn't stunt growth in fact we
1:52
have a lot of evidence from really young
1:54
kids who have a genetic condition that
1:57
causes a deficiency in creatine
2:00
that means that they need to supplement
2:02
with creatine in really really high
2:03
doses from a really young age for a long
2:06
period of time so we've got evidence of
2:08
these kids taking up to 30 grams of
2:10
creatine a day that's a lot more than
2:13
the fire ground most people take
2:15
for a period of five years and there are
2:18
no negative implications on their growth
2:21
is it safe to take whey protein for over
2:23
65s absolutely yes remember whey protein
2:26
is literally a byproduct of making
2:28
cheese so in milk you have two main
2:30
proteins casein and whey
2:32
when we make milk all of the casein is
2:35
removed to make cheese and the leftover
2:37
whey which was previously a waste
2:40
product by the way is now used to make
2:42
whey protein a really really high
2:43
quality protein so it absolutely is safe
2:46
and if you're over 65 then i think
2:48
getting more protein in your diet is a
2:50
really really good idea because as we
2:52
get older it's a lot easier to lose
2:54
muscle so you want to do everything you
2:56
can to hold on to that muscle and that
2:57
includes lifting weights
2:59
and eating more protein how much should
3:01
you be taking it's difficult to say but
3:03
i would recommend for older people going
3:05
for at least 40 grams of protein per
3:08
meal hopefully three maybe four or maybe
3:10
even five meals a day okay if you want
3:12
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