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Captain Workout@captainworkoutytYouTube

I Took Creatine For 365 Days... Here is What Happened.

what it claims

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

holds up

This personal myth-busting tracks the safety and efficacy literature well. A 12-week RCT found no effect of creatine on DHT, follicle count, or hair density — the hair-loss worry…

noli's read

This personal myth-busting tracks the safety and efficacy literature well. A 12-week RCT found no effect of creatine on DHT, follicle count, or hair density — the hair-loss worry doesn't hold up. A recent meta-analysis (21 studies) confirms no impairment of glomerular filtration rate despite a small, benign rise in serum creatinine, in healthy adults. On the loading phase: the literature confirms it speeds up muscle saturation (about 1 week at 20g/day) versus a steady 3-5g/day dose (about 3-4 weeks), but the final saturation outcome is similar — saying it "doesn't change anything" is broadly true of the outcome, less precise about the speed. On "special" forms (ethyl ester, buffered creatine, etc.): the literature shows no superiority over monohydrate, which remains the best-studied and cheapest reference form.

the sources

1NIH Office of Dietary Supplements 2026

Claimed by Captain Workout. Noli grades the claim, never the person.

Decoded by Noli · August 3, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Captain Workout in the Register3 claims gradedSee their record →

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Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

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5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

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Creatine monohydrate is not a doping agent and it contributes to the maintenance of muscle mass.

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