Creatine Supplement

Besides the hardcore supplements like creatine there are others there are every day nutritional requirements for bodybuilders... this article explains...

Ten Of The Best Supplements That Men Need For Optimum Nutrition Today... by Robert Walker

There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits. A word of warning here although these products are convenient getting some of your nutrition in liquid form or capsules is only recommended when you can't eat properly or you feel you are not getting your proper daily nutrients. The companies that make the products themselves mostly fund the studies of meal replacements, and the manufactures usually test their supplements against similar supplements not the benefits of whole foods. BORON WILL AID IN THE DEFENSE OF PROSTATE CANCER A high level of this mineral will help reduce the chances of getting prostate cancer by 65%. US males have a one of the lowest boron levels compared to other countries.

Only 3 milligrams daily help fight cancer and studies show also improve memory and concentration.

Boron is not in stock at all health food stores. It is also naturally found in raisins and almonds.

CALCIUM FOR STRONG BONES AND WEIGHT LOSS Many men are not getting the daily allowance of 1,000 mg. A cup of milk has only 300 mg. It has been found that men with high calcium levels weigh less than men with low levels of calcium.

A dosage of 1,200 mg is preferred. Make sure you have calcium citrate it is the purist form. Take half dose in the morning and half at night. Avoid coral calcium it has some impurities.

If you get your 3 servings of calcium daily you won't need any more. You could exceed your maximum daily intake 2,500 mg.

CHROMIUM HELPS FIGHT THE CAUSES OF DIABETES It is used to assist in muscle-building, but now research has revealed that chromium can help overweight people control insulin levels. Chromium helps the body's response to insulin, this makes it better to keep the levels of blood-sugar in check.

The most effective form of this supplement is chromium picolinate. A 35-microgram dose daily is sufficient. Check with your doctor to see if you need to increase the dosage to 200 mcg, if you have a diabetic condition.

COENZYME Q10 FOR A SURE ENERGY SPIKE Coenzyme Q10 is produced in the body it assists the cells by directing your body's energy supply. As men get older the production levels diminishes. One way to revitalize these levels is by taking this supplement. Current research proves coenzyme Q10 can possibly aid in the fight against cancer, Parkinson's disease, Huntington's disease, and could help prevent heart disease by thinning the blood. Q10 also can be used as an antioxidant that helps slow the aging process by fighting free radicals.

Posted by creatine_blogs at 12:33 AM | Permalink | Comments

Water is the most abundant natural resource on the planet. Water is also tasteless. If you are taking creatine monohydrate, odds are it is tasteless as well. So wouldn’t it be logical to take creatine with a class of water this way you don’t have to deal with the awful taste in your mouth? Well, that is not necessarily the case.

Research has shown that grape juice contains simple sugars that cause insulin to be released into the body. Insulin production is necessary to help transport to creatine into the muscle fibers. Just because creatine works well with grape juice, do not assume it works with all juices. Creatine mixed with citrus juices, such as orange juice, can be rendered useless because it will be converted to createinine which the body can not use.

Another option is to take Creatine Monohydrate with Gatorade or other sports drinks. Sports drinks are loaded with electrolytes and help replace everything the body loses during an intense workout. If you plan on mixing creatine with Gatorade, it is recommended that you do it in the Gatorade powder form, not the pre bottled stuff. Gatorade powder has dextrose in it which helps replenish electrolytes.

Article Source: http://EzineArticles.com/?expert=Terry_Bytheway

Posted by creatine_blogs at 12:44 AM | Permalink | Comments

Q: I just bought myself some advanced protein and creatine pills as creatine powder is too troublesome for me. A small bottle of 60 capsules cost me RM100 ... gulp! And it is recommended on the label that one should take 6 capsules DAILY every friggin day! Yes daily, 3 before my workout and the remaining 3 AFTER workout. At this rate I will finish it in 10 days tops!

Do I need this much? Or maybe I can start slow? I already took 6 this morning... err... man supplements ARE expensive. Hope you can help me out with your experience? Thanks!

I need more information. How much am I to take, etc?

A: I love creatine. Creatine is the best-selling sports supplement of all time mainly because of great marketing and the fact that the supplement actually does have benefits! For both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. So, well done in purchasing some creatine.

Now, to answer your question - Creatine comes in many forms (powder, effervescent powder, liquid, serum, capsules) and they all have their 'so-called benefits/claims' made by the advertisers. Its up to you if you want to pay a bomb and get the really fancy stuff, but if you ask me - plain Creatine powder (creatine monohydrate) works just fine, and is what I'm using. Creatine pills (capsules) really just work the same way as the powders. They are easier to take because you don't have to do the scooping and mixing. In fact, the creatine pills you bought are actually just powder in a capsule but priced way more for that convenience.

The powdered form (creatine monohydrate) is by far the most popular and cheapest form. You simply mix the powder in some juice and drink it! Why do you say that it's troublesome? If you have an office job and need to carry your creatine around, consider scooping out servings of creatine into individual water containers which you can just add juice into, mix, and drink. Or on workout days, scoop a serving into your protein powder and consume it together post-workout.

As for the dosage required - I would follow the manufacturer's recommendations if you wish to see results. Normally, 5 grams of powder is the right amount for an average person. Also remember that for creatine, taking double the dosage will not produce twice the effect as you're just most likely to piss out the excess creatine into the toilet bowl.

Should you do a loading phase? You may have heard of trying a 'loading phase' to yield better results with creatine. That would mean an intake something like below:

20 g / day for 5 - 7 days ("loading phase") 5 g / day for remainder of cycle ("maintenance phase")

Is this really necessary? I would say probably not. Everyone who sells creatine wants you to do a loading phase where you take 20 grams a day for the first 5 days (for them - the more you take - the more they sell!).

Unless you are in a hurry to gain muscle mass, loading is not necessary. Studies have shown that people who load do indeed have greater gains than people who take just 5 grams a day after the first 2 weeks. However, after 4 weeks, both groups are at an equal level as both have saturated their muscles with creatine by then.

So, my advice to you:

Finish up your existing creatine capsules (its gonna be a very expensive 10 days), and then invest in something like EAS Phosphagen 1000grams. For RM195, you're getting 1KG of creatine powder. Thats 200 servings of creatine and would easily last you for AT LEAST 5 months. Also, you will want to immediately continue your capsules with the powder (don't leave a gap or else the accumulated results will diminish).

Cheers!

Posted by creatine_blogs at 8:42 PM | Permalink | Comments