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"CREATINE"

     Creatine is considered an enhancement performance supplement.  Enhancement performance simply means that it does not count as a part of your nutrition plan.  It counts only to enhance your performance. 

     Creatine has a cell-volumizing effect on the muscles.  Imagine your muscles are like balloons.  The more water you put into them, the fuller and tighter they will be.  If you are dehydrated your muscles will be flat.  Creatine helps to put more water into your muscles with its cell-volumizing effect.  It is important to drink water whether you are taking creatine or not.  However, if you are taking creatine is really important to drink water.

     Creatine also gives you a strength enhancing effect.  ATP (a form of energy) is responsible for muscle contractions in your body.  When you supplement with creatine you are giving your muscle more of this energy.  This allows you to train harder.

     Dosage:  Depending on what magazine you read, you will get various suggestions for the appropriate dosage.  It has been my experience that a five-day loading phase at about 20-30 grams per day is a great start.  Then go to a maintenance phase of about 10-15 grams per day.  It is important to have some sort of an insulin response, to help transport the creatine to the muscles.  Some manufactures put transport formulas together.  Be careful, a lot of these formulas have too much sugar in them and can halt your fat burning goals.  I have found that 3oz. of grape juice works well if you’re in between meals.  Sometimes I might throw it in my meal-replacement shakes and get it that way.  It doesn’t matter if you take it before your workout, but it is important to take it after you workout (to replenish your muscles).