Everything you need to know about creatine

Right now, someone near you is stirring a white powder into a glass of water. They'll tell you it builds muscle. but ask how, and they can't say. Creatine wasn't invented by supplement companies in the nineties. It was discovered in 1832, sold in shops as soup, and then ignored for 145 years until four British athletes accidentally turned it into an industry. And the biggest fear about it comes from one study of 20 rugby players that never looked at anyone's hair. Do you take creatine? Did you know any of this? 👇 ⏱️ TIMESTAMPS 0:00 Someone is stirring white powder into water 0:36 Everything you think about creatine is wrong 1:04 1832: a French chemist boils down muscle 1:32 1847: Liebig sells creatine as soup 2:10 145 years when nothing happened 2:26 Barcelona 1992: the accident that built an industry 3:30 Phosphagen: the first creatine supplement 3:42 Bill Phillips and Muscle Media 2000 4:30 What creatine actually does (ATP and phosphocreatine) 6:15 The water weight question 6:39 Do you actually need a loading phase? 7:49 The kidney myth: creatine vs creatinine 8:38 The hair loss study — 20 rugby players 9:55 Creatine and your brain 10:30 So why does everyone take creatine? Covers the full history of creatine, how it works inside a muscle, whether loading phases are necessary, why creatine makes blood tests look like kidney damage when nothing is wrong, what the 2009 DHT study actually measured, and the 2024 research on creatine and sleep-deprived brains. 📚 SOURCES History Creatine: A Short History — Physical Culture Study https://physicalculturestudy.com/2015... Barcelona 1992 — https://en.wikipedia.org/wiki/Linford... https://en.wikipedia.org/wiki/Sally_G... EAS & Bill Phillips — https://en.wikipedia.org/wiki/EAS_(nu...) How creatine works ISSN Position Stand (Kreider et al.) — https://www.ncbi.nlm.nih.gov/pmc/arti... Creatine in Health and Disease — https://pmc.ncbi.nlm.nih.gov/articles... Creatine supplementation review — https://www.ncbi.nlm.nih.gov/pmc/arti... Loading phase Hultman et al. 1996, J Appl Physiol 81(1):232 — 31 men, muscle biopsies https://pubmed.ncbi.nlm.nih.gov/8828669/ Kidneys and creatinine https://www.ncbi.nlm.nih.gov/pmc/arti... Hair loss / DHT van der Merwe et al. 2009, Clinical Journal of Sport Medicine 19(5):399–404 https://pubmed.ncbi.nlm.nih.gov/19741... Creatine and the brain Scientific Reports, 2024 — https://www.nature.com/articles/s4159... Every claim in this video was checked against primary sources before the script was written. Two popular creatine claims were deliberately left out because they only trace back to supplement-brand marketing pages, with no primary source behind them. This video is history and science, not medical or nutritional advice. 🐰 SUBSCRIBE for more complicated things made simple #creatine #supplements #science #fitness #explained