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0:00 Everywhere you look on social media, creatine is receiving a lot of attention and a lot of praise. And that is because creatine monohydrate is possibly one of the most well-researched ergogenic aids on the planet. And it's very good that this is happening in my opinion. [music] I'm glad that we're seeing a lot of people talking about the benefits of creatine. But what I want to do in today's video is share with you a newer way to make creatine more effective. All right? So, if you think that creatine is already quite good, what I'm about with you is a strategy to actually make creatine work more effectively. Okay? So, the whole point around this video is we're going to be focusing on a particular pathway known as the GAA pathway. And specifically, we're going to be looking at something called
0:45 guanidinoacetic acid. All right? So, just remember GAA. Now, the research on this combination is truly remarkable. Now, we can see in this diagram here, guanidinoacetate, this particular pathway, gets converted in the liver through the SAM-e pathway and as S-adenosylhomocysteine pathway, um called the guanidinoacetate methyltransferase. Now, this is your body's precursor of creatine, right? So, guanidinoacetate is the precursor of creatine in the body. All right? So, this is really important to note because what happens is when you combine creatine monohydrate alongside GAA, the effects are basically supercharged. All right? So, this is why
1:30 this particular research is so fascinating. Now, your body doesn't just rely on dietary creatine. It actually makes its own. And the basic pathway that most people are probably familiar with is the arginine plus glycine equaling GAA. And then step two is that GAA then gets methylated and that becomes creatine. Now, GAA in this context, guys, is basically the direct precursor to creatine. Now, what we need to understand here is that this is actually the rate-limiting step in creatine synthesis. Now, I'm just going to flash a few studies up on screen here to to prove that. And before we get into the video, I want to actually outline if you take creatine right now and you're using a creatine supplement with a bottle that has a lid that is slightly
2:16 too loose, did you know that that could be degrading your creatine over time? And it can actually turn your creatine into creati- nine, which could mean that it's not as effective. So, the way in which you store your creatine really matters, and it also matters because creatine is hygroscopic, meaning that it um tends to absorb moisture from the air. And over time, this can degrade the quality of your creatine. So, if you are taking creatine right now in one of those ziplock those um paper bags or those zip bags, or possibly using a creatine supplement in a in a supplement bottle, make sure you're actually closing the lid properly. All right? This is really important to note. So, what I want to emphasize here as well is
3:02 that most people just take creatine monohydrate by itself, and they don't really think about what they can stack it with. Now, there are two problems with just using creatine monohydrate by itself. The first one is the transport saturation. Now, creatine relies on a specific transporter called the SLC6A8 transporter, and that particular transport system can get maxed out, meaning that it saturates. Okay? So, this would explain why there are so many non-responders. Some people just don't load creatine efficiently, and this is exactly where GAA comes in. Now, this is why I'm really fascinated. GAA actually uses different transport dynamics. It also increases endogenous creatine production. So, instead of just adding
3:48 more creatine to the mix, what we're seeing here is that it's actually boosting the entire upstream and downstream system. So, let's talk about what actually really matters in the real world, and that is how it affects physical performance and gym performance. Now, creatine works by increasing phosphocreatine within the body, which rapidly regenerates ATP. Now, more ATP equals better strength, more power, improved recovery between sets. And now, researchers combined GAA plus creatine, and here's what they found. fascinating. They saw a greater increase in muscle creatine levels. There were improvements in upper body strength, and there was less water retention compared to creatine alone. All right, so clearly, we can see here that if you stack creatine with GAA,
4:36 there are even better benefits, and it's clearly a superior option. Now, GAA supplementation alone increased serum creatine by up to 50%. It just goes to show that the body really loves GAA as a compound. Now, bear in mind, guys, if you do want to know which creatine formulation I'm playing around with, I'll leave a link to it down below in the video description. You can see the formula here. Um it's actually got some highly branched cluster dextrin at 3,000 mg. We've also got TMG at 2,500 mg, which is a really powerful ingredient, by the way. A lot of people are seeing huge benefits in the gym by using just TMG before training. And by the way, TMG, that particular compound is great for methylation, lowering homocysteine,
5:22 and also helping to balance out your electrolytes. It's very similar to taurine in that regard. Then it's got creatine HCL. Then it's got guanidinoacetic acid or GAA at 1,500 mg, and then creatine monohydrate at 1,000 mg. So, we're seeing that together with these two types of creatine, optic creatine to creatine monohydrate and creatine HCL, that's 3,000 mg. Then we're stacking that with the GAA at 1,500 mg, and that is a really powerful combination. So, there will be a link uh down below in the video description if you guys want to actually check out that particular product. So, what I want to also emphasize here is that the brain benefits associated with GAA are really incredible. Now, creatine isn't just for muscle. You guys have probably seen on social media, everyone's talking about
6:07 creatine for the brain, for cognition, for the elderly. Um we do know now that creatine is essential for brain energy metabolism, and some tissues like the brain are actually harder to saturate with creatine. So, if you're taking 10 to 15 to 20 g of creatine monohydrate, and you're hoping that it's going to really saturate in your brain, it's not very likely that's going to happen. In some cases, some individuals, they see the this the transporter, it actually saturates, and we're not actually able to get enough creatine into the brain. So, this is where GAA may be able to help creatine levels in the harder to reach areas. So, early research is really backing this, and they're suggesting that there's improvements in cognitive performance markers, there's better brain energy availability as well. Now, there is a slight safety
6:52 concern. Some people have brought this up in some of my other videos. Now, we we do really need to address the elephant in the room, and that is how GAA has one big concern. The first one is that it uses methyl groups to convert into creatine. So, this can actually increase homocysteine if you're not careful. So, in theory, what can happen is high GAA consumption can increase methyl demand, and then create a potential imbalance. But, human studies using GAA plus creatine together show no significant rise in homocysteine, and also a good overall safety profile. So, stacking GAA plus creatine appears to be more effective, and there's no significant rise in homocysteine, and it does also have a good safety profile.
7:37 So, that's really awesome. Now, as with all creatine products, guys, it's important to stay very well hydrated and you should combine it with some electrolytes and particularly salt or sodium. Don't fear salt and particular particularly sodium around your workouts. Now, if you super load sodium and you stack it with creatine and then a and then a vasodilator like Akerside D2 or possibly even citrulline or PC resveratrol veneer. I mean, those combinations there will supercharge blood flow, improve vascularization, you know, get bigger pumps in the gym. I mean, that combination works really, really well. So, if you did enjoy this video, let me know what you think of creatine. Is it an ingredient that you've kept in your stack for many, many years? Are you
8:24 planning on doing this combination, the GAA creatine stack that I've linked down below in the video description? Let me know, guys. Now, creatine is one of those I just want to share that creatine is one of those supplements that I was really excited to try from a very young age. I think I was about 15. Um, and when I was 15, I actually went to my doctor down the road and he was basically just saying, this was back, you know, many, many years ago. He was saying, "Oh, you know, it's a little bit risky, could damage your kidneys. You're too young to be using creatine." And back then, I just knew that I was not going to listen to anything this doctor was telling me because these doctors a a lot of them are brainwashed. They don't really understand the most up-to-date literature and they specifically don't have a lot
9:11 of knowledge around various supplements. Now, that was one of the reasons why I decided to to become a naturopath and to study this in greater detail because I knew a lot of these supplements were very effective, particularly if dosed correctly, loaded correctly, cycled correctly. And back then, I remember using a combination of L-citrulline malate, creatine and then beta-alanine. Like that was the trio stack that I used back in the day. And boy, oh boy, that combination gave me the sickest pumps and vascularity in the gym, and I felt freaking awesome. Um so, definitely let me know what you guys think of creatine. I I really want to get a discussion going, and leave a comment down below, guys. Please do like these videos, and please do share my channel. We're so close to hitting 100k, and I've also got
9:57 my own testosterone booster coming out pretty soon. Um so, hopefully by the time that this video is released, my new testosterone booster will be out to market. Um and that's underneath my brand in before sups. Uh that's inbeforesups.com. Thanks for tuning in, guys. I look forward to seeing you in the next video.
