Your Creatine Will Absorb 30% Better if You Do This

Skip to the recap at 15:44 if you just want to hear what to do.

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taking 4g creatine + 1g taurine in water with a lil shot of red grape juice every day for almost 4 years now - doing 10k steps/day (nose breathing! and in barefoot shoes by now) and about 3-4 times calisthenics workouts/week. along side 4 years of IF 16-8... i simply dont run out of energy anmore...

🎯 Key points for quick navigation: 00:14 *⚠️ Taking creatine without proper hydration and electrolytes can waste up to 30% of its potential benefit* 01:54 *💧 Creatine is a cellular osmolyte — its primary mechanism is pulling water into cells, not just boosting energy* 02:36 *🛡️ Creatine's hydration effect mainly protects muscle from breaking down rather than building new muscle* 03:17 *🔑 Creatine relies on the sodium-dependent transporter SLC6A8 to enter cells — low sodium means creatine gets locked out* 04:00 *⚡ Dehydration activates AMPK, which deprioritizes energy-intensive processes like creatine uptake* 04:43 *🍚 Pairing creatine with a small amount of carbs (10–30g) strengthens its osmotic effect, since each gram of glycogen holds 3–4g of water* 07:45 *📈 Insulin amplifies creatine uptake through three mechanisms: strengthening the sodium gradient, increasing muscle blood flow via nitric oxide, and enhancing cell swelling and anabolic signaling* 09:39 *🚫 The worst way to take creatine is post-sweat or post-sauna with plain water and no electrolytes — this causes bloating and poor absorption* 11:47 *🦵 A study showed creatine supplementation during rehab increased GLUT4 levels ~40% above baseline and significantly raised muscle glycogen, improving carb metabolism* 12:40 *🌊 Creatine creates a double hydration effect — osmotic cell swelling plus increased glycogen storage, both of which bind more water in muscle tissue* 13:23 *🧪 Taurine is a powerful osmolyte that works synergistically with creatine — creatine pulls water in, taurine stabilizes and regulates that hydration* 14:48 *🔋 Taurine buffers oxidative stress during intense exercise, protecting the mitochondrial environment where creatine produces ATP* 15:02 *🚪 Creatine and taurine use separate cell transporters (SLC6A8 vs SLC6A6), so they don't compete and can be taken together effectively* 15:43 Made with HARPA AI

4:40 take creatine with carbs and electrolytes

Take it with a balanced meal. Done.

I put together a meal plan for insulin resistance using Whole Foods, here it is for free: http://www.thomasdelauer.com/eatrealfood - The best way to adhere to something is just have a plan. This is a thank you for joining my newsletter and subscribing

Take 3-15 grams of CREATINE Add ELECTROLYTES Pair it with Carbohydrates Take it with 500mg - 6g of Taurine to support hydration stability 1. Sodium (SALT) Powers Creatine Transportation - Drives Creating transport into the Muscle Cells 2. Creatine PULLS Water (h2o) into the cells - Osmotic effect increases Hydration and Energy Availability 3. Taurine Stabilizes Hydration - Optimizes Muscle Contraction/Relaxation Cycles 4. Electrolytes maintain Gradents - Support Fluid Balance and Cellular Transport systems

can you explain it like im 10 years old? : Imagine your muscle cells are little water balloons that need to hold water and nutrients to get strong. The video explains how to make sure the creatine you take actually gets into those balloons instead of wasting away (0:15).Hydration & Sodium (The Guard at the Door): Think of creatine like a delivery package trying to get into the balloon. The transporter is like a guard that requires a special key to let it in. That key is sodium (salt). If you are dehydrated, the guard isn't working right, and the package gets left out in the rain (0:40-1:00).Carbohydrates (The Energy Boost): Taking a tiny bit of sugar or carbs (like 10-30 grams) acts like a turbo boost. It releases insulin, which tells the guard to work faster, pulling the creatine into the muscle cell much faster (7:50).Taurine (The Helper): Think of taurine as the stabilizer. If creatine brings water into the balloon, taurine makes sure the balloon stays just the right shape and doesn't get too puffy. It also helps your muscles move better so you don't get cramps (13:15-14:00).How to do it: The best way to take it is with electrolytes (to get that salt), a little bit of food (for the carbs), and some taurine if you have it (15:45).