NUTRITION – CREATINE


– Creatine is made from the amino acids L-arginine, L-glycine, L-methionine
– It supplies energy to all cells in the body including the brain
– Creatine is not just for athletes
– Over the past 20+ years a highly researched supplement; effective and inexpensive


FOOD SOURCES
– Meat, Eggs, Fish
SUPPLEMENT
– Creatine Monohydrate Powder
– Buy from a known company; nothing fancy; I use ALLMAX; 1000 grams for $25-30 = less than 15 cents per day
HOW TO TAKE
– No need to load; 5 grams taken 1x per day for 30 days will saturate the muscles
– Take Creatine with carbohydrate; ex: juice
MAINTENANCE DOSAGE AFTER 30 DAYS
· 3-5 grams per day depending on your size and workout program


VIDEOS


PICTUREFITISSN – JOSE ANTONIO | DR. NAOMI ALBERTSON ·


GRAPHICS & RESEARCH ARTICLES


– CREATINE – SUMMARY → EXAMINE.COM
– CREATINE – FAST FACTS + TRAINING & SPORT 2019
– CREATINE – TIMING – PRE OR POST-EXERCISE → UGUST 24 – 2018
– CREATINE – INFLAMMATION INHIBITOR – WORKOUT RECOVERY → 2015


– AGING – OVERALL EFFECTS →  JUNE 23 – 2019
– AGING/ALL AGES – THE BRAIN & NEUROPROTECTIVE EFFECTS →  SEPTEMBER 29 – 2019
– AGING – MUSCLE MASS →  SEPTEMBER 24 – 2019
– AGING – BONE HEALTH  → JUNE 20 – 2018
– AGING – GLYCEMIC CONTROL → 2016


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