The summary of the text is:
- The text is a transcript of a video about creatine, a supplement that can improve strength, muscle mass and cognition.
- The speaker explains what creatine is, how it works, how to take it, and what are the benefits and myths about it.
- The speaker recommends buying creatine from a website that sells supplements at a good price and quality.
- The speaker also mentions other types of creatine, but says they are not much different from the regular one.
- The speaker thanks the viewers for reaching 1 million subscribers and makes a joke about a guy who takes creatine and dances forró.
Here are the key facts extracted from the text:
1. Creatine is a natural compound that helps to provide energy to the muscles and the brain.
2. Creatine supplementation can improve strength, hypertrophy, cognition and memory in both vegetarians and non-vegetarians.
3. Creatine is one of the few supplements that has scientific evidence for its effectiveness and safety.
4. Creatine should be taken every day, regardless of training or rest days, in doses of 3 to 5 grams.
5. Creatine does not cause kidney stones, water retention, weight gain or any other harmful effects.
6. Creatine can be found in animal products such as red meat, or in supplements such as creatine monohydrate or creatine pyruvate.
7. Creatine saturation or cycling are not necessary and may be wasteful.
I hope this helps. Do you have any questions? 😊