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


PICTUREFIT |ISSN – JOSE ANTONIO | DR. NAOMI ALBERTSON ·


GRAPHICS & RESEARCH ARTICLES


– CREATINE – SUMMARY → EXAMINE.COM
– CREATINE – FAST FACTS + TRAINING & SPORT → 10 GRAPHICS – MAY 2 – 2019
– CREATINE – TIMING – PRE OR POST-EXERCISE → 2 RESEARCH ARTICLES + 2 GRAPHICS – AUGUST 24 – 2018
– CREATINE – INFLAMMATION INHIBITOR – WORKOUT RECOVERY → 3 RESEARCH ARTICLES – 2015


– AGING – OVERALL EFFECTS → 2 RESEARCH ARTICLES + 1 GRAPHIC – JUNE 23 – 2019
– AGING/ALL AGES – THE BRAIN & NEUROPROTECTIVE EFFECTS →  8 RESEARCH ARTICLES + 8 GRAPHICS – SEPTEMBER 29 – 2019
– AGING – MUSCLE MASS → 7 RESEARCH ARTICLES + 4 GRAPHICS – SEPTEMBER 24 – 2019
– AGING – BONE HEALTH  → 2 RESEARCH ARTICLES + 1 GRAPHIC – JUNE 20 – 2018
– AGING – GLYCEMIC CONTROL  → 1 RESEARCH ARTICLE – 2016


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