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Creatine Monohydrate

Creatine Monohydrate is naturally made by our bodies and supplies energy to our muscles. Creatine is formed from the amino acids arginine, methionine, and glycine. Primarily the liver manufactures creatine. It is transported in the blood and taken up by muscle cells, where it is converted to creatine phosphate, which is also called phosphocreatine. The average person metabolizes about two grams of creatine per day. Once creatine is bound to a phosphate group, it is permanently stored in a cell as phosphocreatine until it is used to produce chemical energy called "ATP". The richest source of creatine in food is found in meats and fish. However, to increase athletic performance and lean body mass, creatine must be taken in much higher concentrations.

Test subjects who used creatine experienced an increase in strength. According to Bill Phillips in his Sports Supplement Review, "over the past 4 years, at least 20 separate, double blind, placebo-controlled, university studies have demonstrated that creatine monohydrate supplementation increases athletic performance, strength, and muscle size". Creatine supplementation will help your bodybuilding program in three different ways:

• It will help you build lean body mass.
• It will provide you with greater energy so you can lengthen the duration and intensity of your training sessions.
• It will speed your recovery so that you can train more frequently.
• Lastly, creatine supplementation is safe.

There have been almost no adverse effects reported in any of the studies. Long term studies have not been conducted, however, experts believe that no known mechanisms would suggest any detrimental long-term effects. This supplement works, and it is not a steroid and it is legal. It is made naturally by our body and is found in many foods. Creatine is not banned by any sports association or by any government agency.

Supplementation of creatine should be combined with a simple carbohydrates and most manufactures now include simple carbohydrates in their creatine products. The supplement ALA also supports creatine uptake

A few researches believe that creatine should be "loaded" initially, but current studies indicate that that is not necessary. I would suggest 5-10 grams of creatine per day for one month. I’d then suggest a week off, the then a resumption of 5-10 grams per day for another month, etc.

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Protein

Everyone should know that athletes require more protein than the Food and Drug Administration recommends. Without protein you can not build muscle. I have been weight training for close to 40 years, and all my experience and observation points to the fact that exercise increases the need for protein. Unfortunately, the scientific community is just now accepting this fact. Additionally, I believe that the harder you train, the more protein you will need. I recommend the following:

1 Gram of High Quality Protein Per Pound of Bodyweight

If you haven't used a food journal you really are not a serious bodybuilder. You must know what you are eating. You don't need to record your consumption for more than two or three weeks to get a good idea.

• How many calories am I consuming in each meal and the total for the day?
• Do I know the balance between my Carbohydrates, Protein and Fats?
• Will this consumption result in weight loss or weight gain?
• Will this consumption support muscle growth?

When I first started a food diary my average consumption of protein was much less than 30%. I made the following changes to my diet:

• I weighed 205 so I need 205 grams of protein.
• I converted the 205 grams of protein into calories 
• I used the "Zone" 40-30-30 percentages to calculate fat and carbs
• If protein yielded 820 calories and was 30%, then fat must also be 820 calories at 30%. Carbs had to be 40% and thus yielded 1093 calories.
• (820 / 30 = x / 40)
  (820 / 30 = 27.33 x 40) = 1093

Don't afraid of the high school math. Just start with your protein requirement and work backwards using the logic of the above table.

I have recommended that you consume 1 gram of protein per pound of bodyweight. You might ask if consuming too much protein over a long period of time could cause health problems? I would answer that the human intestine is adept at absorbing all nutrients. Unless you have a digestive problem, such as pancreatic disease, your intestine can readily absorb protein.

One of the most pervasive nutritional myths is that it is dangerous to consume too much protein. Only individuals diagnosed with impaired kidney or liver function, or those at risk for hypertension or diabetes should concern themselves with protein supplementation. These individuals should seek the advice of their physician before consuming protein supplements.

Next, what is the difference between meal replacement products and supplements? Nutritional supplements are for people who lack specific nutrients in their diets. For example, you may be anemic and require iron supplementation. You may eat many fast foods and thus require a vitamin supplement. On the other hand, meal replacement products are designed to be a complete nutrient base and satisfy the body’s overall nutritional requirements.

So should you take supplements or meal replacement products? I would suggest that you take both protein supplements and meal replacement products for the following reasons:

• Elite athletes and bodybuilders have been shown to need two or three times more protein than the current USRDA.
• Protein is the primary building block of muscle and your body can absorb much more protein that the USRDA recommends (see caution above).
• One of the best ways to increase muscularity is to increase protein intake to as much as 50% of your total daily calories. I have recommended 30%; however, if you are an elite athlete or a bodybuilder you can safely increase your protein percentage to 50%.

"Engineered" meal replacement products are not just a load of dietary calories that are found in many weight gain preparations. They are precise formulations that ensure the body gets all the nutrients it needs. These products, in combination with your normal meals, almost guarantee you perfect nutritional consumption.

What about the various claims of protein manufactures touting their formulations? Once protein is digested the amino acids begin their function as building blocks. There are two important considerations: 1) The biological value of any protein product, and 2) Digestibility and intestinal health. Biological value means the protein yields more grams of usable amino acids. Again, digestion and amino acid profiles are of paramount importance.

According to most experts, Whey Protein has a high biological value. Bill Philips of EAS states that "I’m absolutely convinced that whey protein is the best". Phillips supports his Myoplex product as well as his competition’s Designer Protein. I personally take MuscleTech's Nitro-Tech.

In my opinion, you can’t go wrong with any of the above these products. I say this because my clients and I have obtained excellent results with all three products. All I know for sure is that bodybuilders need more quality protein than the USRDA recommends and they need better nutrition in general.

What about recommended dietary sources of protein? Most experts concur on the following:

• Low or non-fat cottage cheese
• White turkey breast meat without skin
• Tuna, halibut and salmon
• Chicken breast broiled without skin
• Lean Red Meat
• Egg Whites

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