 All right, our first question is from Kevin Curry 87. When supplementing with creatine, should your intake differ on non-training days? Oh, yeah. Love talking about creatine. It's easily the most effective and well studied. That's the other part that's important about creatine. Creatine has hundreds and hundreds and hundreds of studies that have been done on it, showing its efficacy and its safety, a lot of safety studies. So, creatine is extremely backed scientifically, and a lot of studies are showing that creatine doesn't just benefit strength and performance. It has antioxidant benefits. It's got cognitive boosting benefits, especially in vegans, but also in omnivores. It's got lots of health benefits. Creatine is, by the way, it's not for everybody. Some people will take creatine and notice gastro-upset. Very small percentage. Small percentage. But most people supplementing with creatine, I don't even care if you don't work out. I think if you're an adult, creatine probably will benefit you. In fact, there's these anti-aging pills and health pills now are coming with creatine in it because they're finding it really, really interesting. But creatine is a great supplement. Should you take less on non-training days? The studies show that when you take it makes a little bit of a difference. Studies show that taking it right after your workout increases the uptake of creatine. Studies also show that when you take it alongside caffeine, that you reduce some of its intake. Also, if you take it with carbohydrates... I didn't know that about the caffeine. Yeah. It's like some studies say... Don't some of these supplement companies actually pair it with pre-workouts? Yeah. A lot of them pair. Yeah, there's your whole thing. Yeah. No, creatine... Interesting. This is all splitting hairs. Because if you take it on a regular basis, I don't think it makes a difference. But splitting hairs, you want to take creatine post-workout. Does that mean you should take it less or not take it on your non-training days? That's what I do. I don't... There's no studies to support that though, but here's what I do. I only take creatine on the days that I lift weights and on the days that I don't. I don't take it. But I also eat a lot of red meat. Yeah, I think you just... I mean, you're talking about three to five grams of it. We're not talking about very much of it. I would take it every day. If you're taking it to take it and see the performance from it, take it every day, take it consistently. I think it's easier to do that than to try and go like, oh, I'm only doing it on these days versus these days. We've talked before about it, and I forget the amount of ounces of meat that you have to consume in order to equate to, I think, three to five grams of creatine. I've read it before. It's a decent amount. It is a decent amount. Most people definitely don't eat it in a single day. So it doesn't hurt even somebody who does eat a lot of red meat to still take, at least three grams of creatine, and taking five every single day with or without red meat in the diet, you're not going to oversaturate it. You're not going to do... It's not going to have any adverse effects from it as long as it's something that doesn't already bother you. Now, when creatine first came out, they recommended that people do what's called the loading phase, where for the first, I think it was like five or seven days, you take 15 or 20 grams of creatine, and then after that, you just take five grams of creatine because the studies show that you would top out your stores of ATP faster if you took more in the beginning. Now, although that's true, the difference is tiny. You're talking about days faster, like a few days faster. And honestly, I think supplement companies did that to promote people using more creatine. Of course, yeah. I feel like take a shit ton for a week. That's a good idea. So you don't need to do that if you're taking it. Legion does a good job with their creatine. First off, they use creatine monohydrate. That's the other question I get. What type of creatine should I take? Because creatine is so popular, and there's so many studies supporting it and for everything, not just muscle gain, strength, but also indirectly for fat loss, indirectly for testosterone, and men, and of course for health, lots of alternatives that come out like... Yeah, it's been bastardized. There's lots of other alternatives. Yeah, creatine HCl and creatine citrate and, you know, cray alkaline and, you know, what's funny is, first off, 99% of the studies are done on creatine monohydrate. Number two, when they do do studies on the other forms of creatine, they don't work as well. They actually did one on cray alkaline, which was that, you know, take this, you don't get bloated and it's supposed to, which is bullshit. They compared it to... Worse marketing ever on that. They compared it to creatine monohydrate. Creatine monohydrate was actually more effective and way cheaper. It's actually inexpensive. Legion combines it with L-carnitine tartrate, which is a version of L-carnitine, an amino acid that's utilized in transport of energy to the cells and... So what's the theory behind pairing it with that? Increased creatine uptake and also because, you know, Mike... Here's the thing I like about Mike Matthews. This is why we decided to work with Legion. He only does what he sees evidence for. So he doesn't do anything that speculative. If you see the evidence or whatever, then I'm going to... Just the efficacious dose. Yeah, it's got to be like, okay, I got to have studies that support this. And taking L-carnitine tartrate post-workout has been shown in advanced athletes at least to speed up recovery. So because creatine is good to take post-workout, he combined it with L-carnitine tartrate, put it together in a drink, take it post-workout. The way I use it is... If I'm using pure creatine monohydrate powder without anything else, I'll just put it in my post-workout shake or just drink it on its own afterwards. If I'm using Legion, I actually use that during my workout because it tastes good. So it's like, I'm going to drink water anyway while I'm working out. I might as well sip on this the whole time. Now, the things you may notice from creatine when you take it, you'll gain some weight. So you will gain between one to... Depending on how much muscle you have. It's good weight though. I try to explain this to everybody. It's holding water in the muscle. In the muscle. That's why the whole bloat thing is so irritating. It's a different look than it being... Like you're getting it in your gut and feeling bloated and fat. Your muscles are going to look more full. I'll use a term that people like, toned. So if you gain a pound or two pounds of interest muscular fluid, you're just going to feel tighter and more toned because I know a lot of women are like, I don't want to gain any weight. No, no, this is the kind that you want. That's why you're lifting weights in the first place. And then that, because muscles have more water in them, they actually build faster also. So creatine has this long-term muscle building effect from the extra fluid in your muscle. So across the board, it's one of the only supplements that I'm like, this is one that try it out. See if you have gastro distress. If you don't, like most people won't take it. It's a good supplement.