Supplements Information

Creatine Supplementation for Increased Performance and Building Muscle


Creatine is an amino acid that is in meat and fish. It is produced by the body in the liver and kidneys and converted in the muscles to creatine phosphate to resupply them with their source of energy.

Intense exercise depletes muscles of creatine. By taking creatine as a supplement you can increase the supply to the muscles. Daily food consumption meets the body's creatine requirements for normal function, but for athletes who are participating in short-term burst of energy for workouts or sports high levels of creatine are needed.

Research on creatine over the past two decades have found that supplementation is best for those who workout three or more times a week.. Studies show that supplementing with creatine will:
- make muscles bigger and stronger ( a two to three pound of lean body mass is gained on average)
- increase performance in short-term activities such as weight lifting five to ten percent.
The results of creatine supplementation can be seen usually within as little as five days.

There have been reports of minor side effects from creatine such as cramping and upset stomach. Drinking extra water may control these side effects. Taking 40 or more grams of creatine in a day may cause kidney or liver damage.

Creatine is available in capsules, liquid, or powder. Powder can be mixed with water or juice. Creatine works best when mixed with a liquid carbohydrate such as juice, by doing this you can increase the muscle's absorption of creatine up to 60 percent. It's important to follow the loading instructions on the label of creatine supplements. Always consult your health car provider before using any supplement.

Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals.


MORE RESOURCES:

CBS Boston / WBZ

Goal Setting Improves Retirement Savings
PLANSPONSOR
Even when participants set a goal for one of their competing priorities, the study still finds a connection between goal-setting and higher retirement savings rates. Among participants who set a specific goal for how much debt they want to pay off this ...
This National Retirement Security Week Lincoln Financial Encourages Savers to Take Charge of Their Retirement by ...Business Wire (press release)

all 3 news articles »


The Exponent Telegram (press release)

Schools work to teach importance of goal setting with students
The Exponent Telegram (press release)
CLARKSBURG — Goal setting is an important skill, and students across Harrison County are learning how to effectively set and achieve those goals. Harrison County Schools Secondary Curriculum Coordinator Grant Spencer said the laser focus for goal ...



WspyNews (press release)

Yorkville Council Holding Special Meeting for Goal Setting on Saturday
WspyNews (press release)
The Yorkville City Council will be holding a special meeting on Saturday morning to discuss city goals, established during a goal setting session in 2016. According to a memo to aldermen by City Administrator Bart Olson, the city council prioritized ...



Charlotte Observer

LGI Homes: Focus on training, goal-setting pays off in employee retention
Charlotte Observer
Mike Sabik, LGI Homes' division president for the southeast region, firmly believes his company's culture and practices are the key to its success. “A lot of companies talk about being people focused, and LGI walks the walk when it comes to that” he said.



Shepparton News

School's in for a week of goal setting
Shepparton News
School Sport Victoria's Ailie Coulter and City for Greater Shepparton Mayor Dinny Adem are excited to host another event in the region. School Sport Victoria project officer Ailie Coulter and City of Greater Shepparton Mayor Dinny Adem yesterday ...



City Council: Goal setting targets violent crime
Champaign/Urbana News-Gazette
CHAMPAIGN — The city's council and administration dove into their first day of 2017-2019 goal setting on Tuesday, which included a brainstorm on reducing violent crime. Champaign saw 689 violent crimes in 2016, according to a city staff report, and ...



MedCity News

Goal setting digital health business Pact reaches $1.5M settlement with FTC
MedCity News
Pact, a Seattle-based digital health startup that allegedly bilked customers who used its app to set weekly tasks to improve their health or face automatic charges when they missed an activity, has agreed to pay $1.5 million in a settlement with the ...

and more »


WBIR-TV

Girls on the Run uses exercise to teach goal setting
WBIR-TV
Emily Bloyd vividly remembers the lessons she learned as an 8-year-old in the after-school program Girls on the Run. Now a senior in high school, she teaches self-esteem to 8 to 10-year-olds as a volunteer coach in the same program. Admittedly, it wasn ...



Take It Off Oklahoma: Goal Setting and Positive Attitudes
KOKH FOX25
It's weigh-in day in our FOX 25 and OKC County Health Department "Take it Off Oklahoma" Weight Loss Challenge. There's so much more besides healthy eating and exercise that goes into being healthy, instead of focusing on all of them together pick one ...

and more »


www.insideottawavalley.com/

New NEPS principal focused on student safety, new scheduling, goal-setting
www.insideottawavalley.com/
North Elmsley Public School's new principal Kevin Fisher, a Toronto Maple Leafs fan, proudly holds up a picture of Leafs legend Johnny Bauer holding the Stanley Cup. The autographed picture is important to Fisher as more than just a piece of Leafs' ...


Google News

home | site map | ArticleGecko | A ClashX Production 2006
© 2006