Creatine
Posted by admin on 17th November 2007
Creatine is one of the most popular and commonly used sports supplements available today. Creatine supplementation aids in increasing fat free mass and improving anaerobic performance. You should consider creatine to be one of your must use supplements in your quest to be big and strong.
Creatine is a natural constituent of meat and is manufactured naturally in the body from the amino acids glycine, arginine, and methionine.
Supplementation with creatine increases the ability of the muscles to maintain power during brief periods of high-intensity exercise eg. resistance training and high intensity interval training.
There are two approaches to creatine supplementation, the first is a standard daily dose of, for example 5-7 grams. The other approach is made of of two phases, a loading phase and a maintainance phase. In the loading phase, you attempt to super-saturate your tissues with a dose of approximately 20 grams per day for 5-7 days. After this loading phase you move to a maintainance phase of supplementing approximately 3-5 grams per day.
Some people find that creatine supplementation can have a “bloating” effect on their muscles and can feel uncomfortable. If you find this to be the case, you will have to decide whether to continue or cease your supplementation.
Creatine is generally considered to be safe for most people but if you have kidney problems, you should get medical advice before starting your supplementation.
You can buy your creatine here.
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unless you get adequate calories it will be very difficult to increase your size and strength. Eating 5-6 times a day and ensuring that you eat plenty of protein is a good base to work from. Also make sure that you eat (this can be in the form of protein shakes) before and after your workout to give your body the nutrients to grow.