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.

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...

"salt is bad for you" is probably one of the most deadly sentences my (and parents) generation was brain washed to believe.

🎯 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

Combining it with coconutwater is the best, that have both carbs and electrolytes 👌

Congrats on hitting 4 million!

20 years ago everybody was taking creatine with grape sugar, we went full circle guys.

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

Top tip - creatine in ur protein shake along with a bowl of fruit as ur last snack of the day.

Great video. On a related note, you're one of the most consistent Youtubers around and it's very inspiring 👍