More Nutritional Know How, To Build Your Best Body Ever And Continued Healthy Living.

If you're like me and perform high-intensity training like boxing, weight training, flipping tires, pulling,pushing & climbing, super sets, drop sets and circuits!! Your body is being thrashed to the limit. Here are the nutrients you need and how/when you need em. As always comments are welcome at

Eat For the Long Haul:

When it comes to training endurance in high-intensity situations, the most critical issue — besides training performance itself — is knowing how to properly fuel your body. The two most critical sources of fuel are carbs and protein. Getting the right kinds of carbs and protein at the right times can make all the difference between going the distance and hitting the wall. Here are some recommendations for carbs and protein, regardless of whether you choose to get these macronutrients from foods or sports supplements.

Carb Sources

It should come as no surprise that carbohydrates are essential to your endurance capacities. But when it comes to choosing the right kind of carb foods, it’s far more complicated than simply grabbing a sports drink. There are three exercise time windows that are highly influential on muscle endurance: 1) 30 minutes before you weight train; 2) the period during which you weight train; and 3) the time immediately after you train. Knowing the right type of carbs to consume during each of these windows is critical for enhancing your endurance.

► Before you train: Thirty minutes before you start to weight train, you should fuel your body with both high-glycemic-index (GI) carbs and low-GI carbs. The sugar in high-GI carbs will get into your bloodstream rapidly, providing you with immediate energy that will be available at the beginning of your workout. Low-GI carbs will slowly release their sugar into your bloodstream, keeping insulin levels low and steady and allowing the carbs to stay with you, giving you more energy for longer during your workouts.

A good and convenient carb source before exercise are energy bars that provide about 40 g of carbs from high-GI carbs such as sugar, cane-juice syrup or maltodextrin, and low-GI carbs such as oat bran and brown rice flour. You can keep them close by in your gym bag, backpack, glove box or even your pocket so they’re there when you need them. A good whole-food choice is a jelly sandwich on whole-grain bread (but don’t put that in your pocket).

► During: When you are in the process of exercising, you need to switch to high-GI carbs. That’s because during exercise, anything that you consume needs to get into your bloodstream ASAP, or it’s going to offer you no benefit during your workout. At this point, it’s all about quick delivery, as you won’t have time for any prepping or even chewing.

That’s why we recommend sports drinks or energy gels as an easy way to get down some fast carbs so you can stay strong and pumped for more extended weight-training sessions. A possible whole-food choice is black coffee with a few ounces of fat-free milk and table sugar.

► After: The time immediately after exercise is critical for endurance in your next workout. The reason for this is that immediately after you exercise, your muscles are like sponges. They are depleted of their glycogen (the storage form of sugar), and they are looking to refill. You need as high a GI carb as possible to get as much sugar back into those muscles. That glycogen will then be present for energy and endurance during the next exercise session.

The perfect postexercise carb sources are waxy maize starch and Vitargo. Basically made from corn, waxy maize is a very high-molecular-weight carb, heavier than other starches due to the fact that its molecular structure is highly branched. This means that there are lots of points for digestive enzymes to begin breaking waxy maize apart, which makes it digest very rapidly. How rapidly? Swedish studies show that it passes through the stomach at a rate almost 100% faster than sports drinks.

Vitargo is a patented high-molecular-weight carb derived from barley starch. According to research, Vitargo empties from the stomach twice as fast as malto-dextrin combined with glucose, rapidly spikes insulin and replaces glycogen faster than a combination of maltodextrin and simple sugars.

How much you take depends on how intensely and how long you exercise. The more of either, the more you need, but generally speaking, take 40–100 g of waxy maize or Vitargo immediately after exercise. For a whole-food alternative, go with the same amount of table sugar mixed with your protein shake or another sugary beverage.

Protein Sources

For years, endurance was all about carbs. Today, though, research shows that endurance is enhanced when athletes take in protein along with carbs.

Research shows that a ratio of carbs to protein of 4:1 is best. This means that if you eat 40 g of carbs before workouts, you should also eat at least 10 g of protein. But if you want to build more muscle, you should go with a carb-to-protein ratio of 2:1.

So what kind of protein is best? Before and during workouts, your best bet is a fast-digesting protein such as whey and soy. These quickly get into your bloodstream so that they can provide you with energy during your workout, helping to spare muscle glycogen.

After workouts, you need a combo of fast- and slow-digesting protein, such as a casein-soy or casein-whey blend. This will provide fast-acting and long-lasting recovery. Go with about 20–40 g.

For whole-food protein sources, egg whites are among the fastest digesting, and are good before and during workouts. After workouts, milk makes a good choice, as it provides both fast (whey) and slow (casein) proteins.

Nutrients That Won’t Quit:

Once you have your protein-and-carb regimen down, you can begin to focus on endurance-boosting supplements that will enhance the energy provided by the protein and carbs. These are nutrients that won’t quit — and neither will you.

Branched-Chain Amino Acids (BCAAs)

The three amino acids that comprise the BCAAs (leucine, isoleucine and valine) are critical for muscle growth, and are also an important source of energy for muscle cells, which means they can enhance endurance. Unlike most other amino acids, BCAAs are used directly by the muscles for fuel during exercise. BCAAs reduce the amount of the amino acid tryptophan that gets into the brain, which reduces fatigue.

► Dose and timing: Go with 5–10 g of BCAAs within 30 minutes of exercise.


Caffeine is a must before exercise for boosting endurance whether you’re going for a long run or marathon weight workout. Numerous studies show that caffeine ingestion before exercise increases endurance. One of the reasons for this is the fact that caffeine increases the amount of fat burning during exercise, which spares muscle glycogen. Caffeine also reduces muscle pain during exercise, which increases endurance.

► Dose and timing: Go with about 200–400 mg of caffeine an hour or so before workouts.

Citrulline Malate

This supplement consists of the amino acid citrulline bound to malic acid (malate). Once inside the body, citrulline is readily converted to arginine, which boosts nitric-oxide (NO) levels. This enhances blood flow to the muscles, which delivers more oxygen and nutrients to the muscles and allows for greater energy production and therefore greater endurance. Research shows that citrulline malate supplements significantly reduce fatigue, increase ATP production during exercise, and increase the rate of creatine phosphate production following exercise.

► Dose and timing: Take 1–3 g of citrulline malate within 30 minutes of beginning your workout.


You may associate creatine with muscle mass and strength, yet, in reality, it’s an energy supplement. Creatine enters muscle cells, where it picks up a high-energy phosphate molecule. Creatine holds this molecule of energy until it is needed by the muscles to make ATP, the energy currency of every cell. Therefore, the more creatine your muscles have, the more ATP they can make when exercising, and the longer and stronger your muscles contract.

► Dose and timing: Go with 3–5 g of creatine before and after exercise.


Beta-alanine is an amino acid that gets combined in the body with another amino acid, histadine, to form what is known as carnosine. Research shows that muscles with the highest carnosine levels also have the greatest strength and power. Athletes who supplement with beta-alanine are able to maintain muscle power even when muscles normally fatigue. For those training with high-intensity routines, this means your power will be potent during your entire workout.

► Dose and timing: Take 1 or 2 g of beta-alanine immediately before and immediately after training.

Omega-3 Fish Oil

According to the American Journal of Clinical Nutrition, subjects with at least one cardiovascular risk factor showed considerable improvement in their overall heart-health profile by ingesting 6 g of fish oil daily while also engaging in exercise (45 minutes walking or running) three times per week. While it may not affect your workout per se, omega-3 fish oil can help your body handle the intense punishment you give it during high-intensity training.

► Dose and timing: Take anywhere from 2–6 g daily with meals.

Rhodiola Rosea

This is a root extract that increases the body’s resistance to a variety of stresses. In regards to performance, rhodiola boosts exercise capacity and promotes recovery. A 2004 study found that taking 200 mg of rhodiola extract one hour before exercise increased endurance. This is likely due to the fact that rhodiola has been found to enhance ATP production.

► Dose and timing: Take 200 mg of a standardized s extract yielding a minimum of 3% rosavins and 0.8–1% salidrosides. Take one or two times per day, including an hour before exercise.


A study found that when weight-trained men supplemented with betaine for just two weeks, they experienced a 25% increase in bench-press strength and a 15% increase in muscle power on the bench press. This study holds particular interest for traditional martial artists, boxers and MMA fighters in that the muscles involved in the bench are also heavily recruited when throwing a punch.

► Dose and timing: Take 1,250 mg of betaine twice a day with meals, before and after training.

When To Supplement With Protein?

Yes I know, I know there are lots of different supplements you can take, but all I'm going to cover here is protein, and the ideal times during the day that you should be consuming it. Whether dieting down or bulking up, protein should be consumed with each meal of the day. It is important to keep a constant supply of amino acids in the blood, so ideally you should be aiming to eat a meal every 2-3 hours. Just make sure your macro nutrient breakdown of each meal is linked into your goal. The result - if you are cutting or aiming to lose weight, this will keep your metabolism high. If you are bulking and looking to put on muscle, you will be providing your body with a constant supply of calories to help you grow.

Outside of those meals is when a protein shake can really be useful. As it is in liquid form it is fairly easy for your body to process quickly. So, if the budget will allow it, when are the most essential times of the day to be having a shake?

First thing in the morning: As you (hopefully) have been sleeping for a good 7-8 hours, and therefore technically fasting, a fast absorbing whey protein drink first thing in the morning will put a halt to your body's catabolic state.

Pre workout: 20g before a workout will ensure that your body is saturated with amino acids ready to start the repair process. Failing that, try to consume 8g of EAA (essential amino acids).

Post workout: 30 - 40g whey (or 50/50 split whey/casein) post workout will enable your muscles to begin repairing.

Before bed: As you will not be eating again for another 7-8 hours, consuming 45g micellar casein right before bed will keep your body drip-fed with amino acids while you sleep. Micellar casein forms a gel in your gut, slowing down the absorption process and keeping your body in an anabolic state for longer.

Rich Fit, Fit Tip / Leg Training, If Your Going Through Hell, Keep Going.

Hey don't neglect your legs!

Yes they may be covered for the majority of the year, but that doesn't mean that they should be left out of your exercise routine. Squats and dead-lifts work the entire body, and research has shown that they can activate the ab muscles far better than many traditional ab exercises, especially overhead squats. As you progressively train your lower body your core will become much stronger. Your core is required to stabilize your body in many other exercises, most sports, and day-to-day life, therefore your improvements in these areas should soar.

Your legs form the largest muscle group in the body and training with resistance weights will aid in the release of growth hormones. The benefit of stimulating a growth hormone response is important to bodybuilders and athletes as it has a positive effect on protein synthesis. It also promotes muscle growth and it affects the metabolic functions of your body in such a way that it can increase your use of stored fat while decreasing your use of carbohydrates for energy. So that's more muscle, less fat (therefore greater visibility of abs), greater strength, improvements in sport, and greater ability to do day to day activities...I still get puzzled when people say they never train legs...

Advanced leg day training routine / Quads/Hamstrings

Squats 5x20 15 10 10 10 super set with Lying Hamstring curls 5×10

Stiff Legged Dead lift 5×15 12 10 8 6 - super set with Leg extensions 5×15

Bench speed jumps ( jumping side to side over a bench, fast & high ) super set with 25lb plate squat vertical jumps 5x10

Supermans 5x10

Dumbell goblet squats 5x10

Points to remember
*Use reps in the 10-15 range to boost intensity.
*On occasion, use intensifying techniques like partials, supersets and rest-pause to push sets beyond full-rep failure.
* Accept pain as a necessary component of full-bore leg workout

Let's Get Your Post Workout Nutrition Dialed In

The choices you make immediately after training can make or break your quest to reach your muscle building and fat burning goals. So here's the very basics of what you need to know to get you headed in the right direction. As always feel free to write in with your questions


We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy and abundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick.

Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10-15 grams.


Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) in to muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink, white potatoes without the skin or white bread with jelly will suffice.


Now is the most crucial time to take in the most popular supplement to date: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3-5 grams is all it takes for creatine to be effective.

More Fit Tips To Make 2012 Your Fittest Year ever.....

1) Find a coach/mentor

1) Find a coach/mentor – Look for someone who’s already done it. No matter what you’re pursuing, your chances of achieving it will increase dramatically with an experienced individual in your corner. Trust me on this one. You may think you know, but you dont.

2) Plan ahead

2) Plan ahead (carry food with you) – Most people are unwilling to make this ‘sacrifice’, and put forth the extra effort it takes to plan. The thing is, it really doesn’t take much. Just get started, and make sure you have some quality food with you so you’re not skipping meals (and slowing your metabolism).

3) Drink more water (don’t drink calories)

3) Drink more water (don’t drink calories) – I’ve always remembered this quote “Nothing is more anabolic than a well-hydrated muscle” I believe this is true. Sufficient water consumption is the most underrated addition to your muscle building and fat loss goals in my opinion. Drinking plenty of water throughout the day can help curb hunger and stop sugar cravings. Ensuring your muscles are hydrated will also protect you from injury by keeping your joints healthy and lubricated… I like to carry a Nalgene ‘everyday’ reusable 1GL bottle with me to work & the gym (Also helps save money and the Earth)

4) Supplement with Psyllium seed husk

4) Supplement with Psyllium seed husk – If I could recommend one supplement you may not have heard of, this would be it. The way we feel is greatly influenced by what’s going on with our gastrointestinal (GI) tract. Psyllium seed husk is a partially fermented fiber supplement that promotes intestinal health, regularity, lowers cholesterol, and prevents various cancers associated with the GI tract. If you are on a low-carbohydrate diet, you may not be getting enough fiber in your diet as it is. Adding twelve grams a day to your shakes and smoothies is an excellent way to ensure you’re consuming enough fiber for healthy digestion and elimination.

5) Grab some Stevia (limit/cut out added sugar)

5) Grab some Stevia (limit/cut out added sugar) – Stevia leaf powder is another excellent addition to your supplement drawer. This sweetener is a herb that tastes great on oatmeal, in coffee, smoothies, protein shakes (w/cinnamon), and anywhere you’d normally use sugar. If you like sweet foods, you can potentially save hundreds of empty calories per week.

6) Turn off the TV

6) Turn off the TV (watch TED Talks) – Recently I finally had some down time to take a load off and do ‘nothing’ for a change. I decided to turn on the television to see what I’ve been missing. Turns out, I wasn’t missing much because nowadays, ‘TV is nothing infomercials and reality shows. Unless there’s something specific you have to catch, I recommend you do all you can to cut out as much television as possible. When I turned it off, I instantly thought about all the positive, constructive things I could have done with my time. A few years ago, I discovered these short videos where brilliant people would share their ideas at a conference of all the best minds in their respective fields. “TED talks” on are an excellent alternative to the tube. If you want, try and watch at least one new talk every day… they’re short, and you’ll learn something interesting and valuable.

7) Change positions

7) Change positions (…not what you think!) – I mean, if you spend a lot of time in front of the computer, at a desk, or doing a lot of sedentary work… hear this: You can increase your focus through movement, and keep your back healthy by increasing the diffusion of nutrients into the vertebral discs. In other words, it can be said that decreased physical activity is directly proportional to back pain. Get up, get your blood flowing every twenty-five minutes or so to refresh your body and mind.

8) Make nutrition easy, and your exercises hard

8) Make nutrition easy, and your exercises hard – The most drastic changes I’ve seen in people usually comes from changes in their diet. This is the main component you want to control in your quest to building a better body. However, taking control of your nutrition habits does not have to be difficult. Choose which food sources you like best, and plan your meals ahead of time in order to reach your specific goals. But what about training…? Of course, we know doing serious work in the gym is critical if you you’re expecting to see any progress. I’ve always found that the harder you can make an exercise, the greater overall effect it will have on your physique. For instance, instead of doing your shoulder presses sitting on a machine… stand up and grab a barbell. This will immediately involve new muscle groups by simultaneously forcing you to maintain your balance during the entire movement. Greater efficiency, effectiveness, and growth… what more could you ask

9) Set realistic, short-term goals

9) Set realistic, short-term goals – Too many people quickly get discouraged on their road to improvement. Most of the time, this is because they’re not seeing immediate changes. The key is to be persistent, and patient. A great way to ensure you’re successful, while keeping your motivation high is to set small goals along the way towards your ‘ultimate vision’. Eventually, doing the right things one day at a time will produce amazing results you can truly be proud of.

10) Stand guard at the door of your mind

10) Stand guard at the door of your mind – There have been countless successful people who’ve written books, recorded audiotapes, and put out videos you can utilize and apply in your own life. Spend your free time listening, reading, and searching for the resources that can empower you. Luckily you usually have a choice, it’s all up to you. Make sure you spend most of your time absorbing materials that can bring new ideas and move you forward.

11) Push yourself to the max

11) Push yourself to the max – When you challenge yourself, then succeed-- you create a new set of positive references; your confidence goes up, you learn what you’re capable of, and other difficult tasks of the past become very possible. You can tap into these empowering references any time you want simply by deciding to. The more you force yourself to step outside your comfort zone, the greater your potential for growth and improvement will be. You only have one life, so challenge yourself and go for what you want no matter what anyone else says.

12) Be grateful

12) Be grateful – Here (in America) most of us take a lot for granted. The fact that we even have the ability to pursue our fitness aspirations is amazing. The ability to build and sculpt your body and mind is a huge privilege we share. When you consider the fact that three billion people in the world today struggle to survive on $2/day, we gym goers have it pretty darn good. Start your day thinking of a few things you’re grateful for. Only then can you really tap into your potential and have a fulfilling year.


Conclusion: Through trial and error, I’ve found several great benefits from implementing these ‘top tips’.

Remember, success is simply doing little things the right way, one day at a time!

Building A Better Body with These Top Muscle Building Exercises

Top Muscle Building Exercises

Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing it to get bigger and stronger with ever rep.

. Second only to squats in effectiveness (and a very close second at that), deadlifts are another manmaker that will pack on slabs of muscle mass while helping you become as strong as a bear. Like squats, deadlifts are a barbell only exercise.

Dips. Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body. Dips should be performed at a parallel bar dipping station.

Pull Ups. It seems that even the strongest and most fit lifters can barely squeak out more than a few pull ups. The pull up is an excellent exercise for building the back and biceps, and should be used instead of inferior exercises such as the lat pull down when possible.

Bench Press. The bench press is an upper body staple. There are several highly effective variations including the flat bench barbell press, flat bench dumbbell bench press, incline bench barbell press and incline dumbbell bench press.

Overhead Press. As with the bench press, there are numerous quality variations of the overhead press that can be used. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. You may also use the Arnold dumbbell press, and behind the neck overhead presses. Another popular press variation is the standing push press.

Rows. Both barbell and dumbbell rows are tremendous upper back exercises. Old school barbell T-bar rows are also a solid choice. While cable and machine lifts are generally sub-par, seated cable rows can be very challenging and effective.

Super Foods Revisited

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. AbFitt is here to make it easier for you to separate the contenders from the pretenders.--I call them SUPER FOODS.


WHEN: Any regular meal

WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.

* In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.

* In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

AMOUNTS: 3 extra-large eggs: 255 calories, 21 g protein, 1 g carbs, 18 g fat


WHEN: Lunch or dinner

WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels.

* Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed.

* CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.

AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48 g protein, 0 g carbs, 22 g fat


WHEN: Lunch or dinner

WHY: It's rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids).

* Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them, according to a study.

* Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake.

* Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery.

* Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.

AMOUNTS: 8 oz of Atlantic salmon: 416 calories, 45 g protein, 0 g carbs, 24 g fat


WHEN: Between-meal snacks

WHY: Rich in omega-3s, it also has one of the highest contents of creatine--which can help boost muscle strength and growth--of any food source from the land or sea.

AMOUNTS: 3 oz of kippered herring: 185 calories, 21 g protein, 0 g carbs, 11 g fat (about 2 g of those are omega-3s)


WHEN: 30 minutes before workouts and any time of day you want slow-digesting carbs (use it as breading on chicken or fish)

WHY: It is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine.

* It's high in fiber, making it a great source of slow-digesting carbohydrates.

* It's great before workouts because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as enhance reaction time in athletes by increasing the efficiency of the central nervous system.

AMOUNTS: 1/2 cup of wheat germ: 207 calories, 13 g protein, 30 g carbs (almost 8 g of those come from fiber), 6 g fat


WHEN: Lunch or dinner

WHY: Brown rice is a whole grain that provides fiber to help slow down digestion and keep insulin levels steady, supplying you with energy to last throughout the day.

* It's high in gamma-aminobutyric acid, which is an amino acid that works as a neurotransmitter in the body and which boosts growth hormone levels by up to 400%.

* You can prepare brown rice in a way that will boost GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Zojirushi Induction Heating System Rice Cooker & Warmer (, which has a special setting that gives brown rice a two-hour hot bath before cooking.

AMOUNTS: 1 cup of cooked brown rice: 218 calories, 5 g protein, 46 g carbs, 2 g fat


WHEN: Immediately after workouts

WHY: Although I typically do not suggest that you eat fruit as a preworkout carb, since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb.

* The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to arginine inside the body and boosts arginine inside the body and boosts arginine levels even better than taking arginine itself.

* Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there's more blood flow to the muscles, which will enhance recovery and aid muscle growth.

AMOUNTS: Two wedges of watermelon: 172 calories, about 4 g protein, 44 g carbs, 1 g fat, approximately 3 g citrulline


WHEN: As a side salad with lunch and dinner

WHY: Spinach not only promotes health through its rich supply of antioxidants, but it has ingredients that increase muscle strength and size.

* It's a great source of glutamine, the amino acid that is highly important for muscle growth, immune function and gastrointestinal health, as well as for boosting GH levels and even metabolic rate.

* In addition to glutamine, spinach provides octacosanol (see wheat germ) and beta-ecdysterone, a phytochemical that stimulates protein synthesis.

AMOUNTS: 10 oz raw spinach: 65 calories, 8 g protein, 10 g carbs (6 g of those being fiber), 1 g fat


WHEN: Any time of day when you would eat slow-digesting carbs

WHY: Made from organic sprouted whole grains such as wheat, millet, spelt and barley, and from legumes such as lentils and soybeans, this bread is a complete protein, which means it contains all nine of the amino acids your body needs for muscle growth.

* These whole grains and legumes also digest slowly, promoting superior fat burning throughout the day and more energy during exercise.

AMOUNTS: Two slices of Ezekiel 4:9 bread: 160 calories, 8 g protein, 30 g carbs (with 6 g of fiber), 1 g fat


WHEN: As a side with any meal

WHY: Broccoli contains a phytochemical that gets converted to another naturally occurring chemical called diindolylmethane, which reduces the strength of estrogens by converting them to weaker varieties in the liver.

* This helps to diminish estrogenic effects (fat gain and water retention) and strengthens testosterone's anabolic effects (muscle strength and growth).

* It also contains the antioxidant sulforaphane--a compound that forms from the inactive compound glucoraphanin when you chew it. Sulforaphane works in synergy with DIM to provide antiinflammatory properties, which enhance joint and muscle recovery, as well as fight cancer.

AMOUNTS: 1 cup of chopped broccoli: 31 calories, 3 g protein, 6 g carbs, 0 g fat


What is creatine?

Put simply, creatine is a compound that supplies energy to your muscles. It is made by the human body, and also found in some foods – primarily fresh meat. Creatine is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP. When you workout, your ATP levels drop rapidly. Creatine is responsible for restoring ATP levels.
Creatine and athletic performance

Over the last two decades, creatine has emerged as the king of all athletic performance supplements. And with good reason. Creatine intake heightens your body’s creatine phosphate energy system. This allows you to push yourself for longer periods of time, with more energy. Creatine also improves your ability to tap into explosive energy when you need it as critical times in your training. It should also be noted that in clinical studies, creatine has been shown to increase strength and lean muscle mass.
Creatine food sources

Though creatine is naturally manufactured in the human body from amino acids, half of all stored creatine comes from the foods we eat. Creatine is primarily found within fresh meats. Beef, pork, salmon and tuna are exceptionally rich in creatine, containing 2 grams of creatine per pound of meat. Herring contains an amazing 3 to 4 grams of creatine per pound of meat. Cranberries are also relatively rich in creatine.

Creatine is very heat sensitive. During cooking preparation, a good portion of a meat’s natural creatine levels are destroyed.
Benefits of creatine for good health

Because of its popularity, creatine’s health benefits have been studied quite extensively. Research has found that proper creatine intake is essential to good health in a number of ways.

Creatine and Alzheimer's Disease. Creatine supplementation can lower serum homocysteine levels. High serum homocysteine levels are linked to numerous neurological and psychiatric disorders. These conditions include depression, dementia and Alzheimer’s Disease. In fact, a recent study revealed that high serum homocysteine levels doubled the risk of chance of getting Alzheimer’s.
Creatine as an antioxidant. Recently, it was found that creatine is very effective as an antioxidant. In fact, creatine is nearly as effective as glutathione in battling free radicals. Glutathione is an extremely potent antioxidant produced naturally in the body. Therefore, proper creation intake is essential for long term good health.
Creatine use with B vitamins. Vitamins B2, B6, B9 and B12 are essential for proper creatine synthesis. Supplementing B vitamins along with creatine optimizes cellular methylation. Proper methylation optimizes beneficial cell growth, in addition to muscular growth. Sub-optimal methylation leads to higher instances of unwanted, cancerous forms of cell growth.
Creatine and heart disease. Coronary Heart Disease (CHD) is the leading cause of death in the Western world. Currently in the United States, over 13 million Americans are battling CHD. Creatine supplementation can help battle the onset of CHD. Creatine lowers serum homocysteine levels. Without proper creatine intake, serum homocysteine levels rise. High serum homocysteine levels contribute to the development of Coronary Heart Disease (CHD).
Creatine and cognitive function. Not only does creatine battle muscle fatigue, but it also appears that creatine empowers proper brain functioning. A recent study revealed that creatine supplementation directly lead to an improved ability to solve problems, and improved short term memory. Individuals supplementing with creatine also had better IQ scores.


The term anabolic is associated with improvements in lean muscle mass. Creatine supplementation works on several different levels to improve lean muscle mass.
Training performance and creatine

Because creatine allows you to train longer and harder, with the ability to squeeze out more reps, the intensity of your training is heightened. This heightening of intensity forces your body to adapt and grow, more so then without creatine supplementation.
Creatine and cell growth

We’ve touched upon the subject of cell methylation, and seen that creatine is essential for good health and proper cell growth. A diet that limits the consumption of fresh meat is a diet that is ill-suited for new muscle cell growth. This reality adds another dimension to the daily protein requirement for athletes and bodybuilders. Not only do you need extra protein for amino acids and raw materials, but the creatine derived from fresh meat sources also insures that the cells are strong and healthy.
Creatine and muscle volumization

Muscle volumization is, without a doubt, the most talked about form of creatine anabolism. Creatine supplementation causes muscle cells to swell with water. This swelling leads to better muscle feel – or pumps. In turn, muscle swelling also encourages the cell to increase production of vital structural and enzymatic proteins. Simply put, not only does creatine enlarge a cell, but it also strengthens a cell. This volumization of muscle cells leads to an overall increase in lean muscle mass.

Creatine supplementation also boosts muscle growth and repair by:

Working as an antioxidant, creatine works to remove harmful free radicals, strengthening muscle cell membranes, and allowing muscle cells to repair and grow more efficiently.
Creatine works to buffer muscle acidity. Without proper PH balance, a muscle will fatigue more easily.
Creatine assists in regulating proper calcium levels within muscle tissue, which allows for proper contractions. Low levels of creatine can cause calcium imbalance, and a resulting decrease in performance.

What are creatine supplements?

Outside of protein supplements, creatine supplements are the most talked about and effective muscle building and performance supplements on the planet. Creatine supplements can provide a 10 to 15% boost in overall strength, and a lean muscle mass gain of up to 10 pounds. Because of their popularity, creatine supplements are extremely cost-effective, giving an athlete the most bang for his supplement buck.

Creatine supplements come in powder, pill or liquid forms. Because the powder form of creatine is most popular, many creatine supplements are flavored and sold as powdered drink mixes. Common flavors include grape and fruit punch.
Brief history of creatine supplementation

In 1912, Harvard researchers discovered that ingested creatine could boost the creatine content of a muscle. Over a decade later, scientists discovered that creatine impacted metabolism of muscle.

Creatine supplementation first caught the public eye following the 1992 Olympics in Barcelona. Later that year, The Times (a British newspaper), wrote an article detailing creatine supplementation by several athletes. These athletes included the 100m dash winner, Linford Christie, and several members of the British rowing team.

It wasn’t until a year later that creatine supplements became commercially available. In 1993, EAS (Experimental and Applied Sciences) released a product called Phosphagen. In 2004, Creatine Ethyl Ester first hit the market.
What are the different forms of creatine supplements?

Creatine supplements are generally sold in the following forms:

Creatine Powder. Creatine powder is the most popular, and common form of creatine supplement. Creatine powders are sold as stand alone products, or are sold with flavoring powders as mixable drinks.
Creatine Capsules. Creatine capsules, or creatine pills, have gained popularity over the last several years. Creatine pills are sold as either 100% pure creatine, or mixed with other supplements including vitamins and minerals, amino acids, and more.
Creatine Liquid. Liquid creatine is packaged and marketed at a more easily digested form of creatine. Despite these claims, liquid creatine is not a very popular supplement.
Creatine Blends. Creatine blends combine various forms of creatine, often with other supplements such as simple carbohydrates, vitamins and minerals, and herbal extracts, to amplify potency, and increase digestion and athletic performance.

Benefits of using creatine supplements

We have already taken a close look at the anabolic and health benefits of creating. Here is a closer look at the primary benefits from creatine supplementation.

Extra Energy. Creatine supplementation boosts energy, allowing you to train or compete harder, longer, and dig deep when you need a big burst of energy. When you need quick energy, your body relies on a compound called ATP (adenosine tri-phosphate). ATP stores quickly burnout, and are typically exhausted after 10 to 15 seconds. Creatine works to help restore ATP stores, preparing you to work hard again.
Protein Synthesis. A recent study revealed that creatine supplementation stimulates muscle specific protein synthesis.
Muscle Volume. Creatine supplementation volumizes muscles, which in turn strengthens muscles cells. With a greater muscular volume, you are generally stronger, and will carry more lean muscle mass.
Lactic Acid. Creatine works as a lactic acid buffer, delaying muscle fatigue, and allowing you to work longer into sets, or harder on the playing field.

Who uses creatine supplements?

Though creatine supplements are most popular with strength athletes and bodybuilders, they are actually perfect for anyone that is physically active. Creatine has been shown to boost endurance, strength and muscle mass. Creatine provides an edge when you need to dig deep, and gives you a burst of energy when you are late in the game or pushing for a personal record.

Creatine also has numerous health benefits. It strengthens muscle cells, helps combat disease, improves mental functioning, and much more. Creatine is also a must have supplement for vegetarians who don’t derive creatine from fresh meat sources.

Bodybuilders. Bodybuilders use creatine to increase lean muscle mass, and for extra energy and strength.

Powerlifters. Powerlifters use creatine to help endure intense workouts, and for the strength gains that it provides.

Endurance Athletes. Runners, bikers, and other endurance athletes use creatine to amplify their training sessions, and for its ability to help them dig deep when they need a quick burst of energy.

Team Sports. Athletes involved in team sports rely on creatine for extra strength, and for energy when the game is on the line.

Body Transformation. Creatine isn’t just for hardcore athletes. It is a staple supplement, used by many individuals who are turning their lives around, and getting back into shape. Creatine helps them get stronger, and perform better. Also, the added muscle mass from creatine allows them to burn more fat.

Vegetarians. Vegetarians supplement with creatine for good health. As we’ve explored, creatine deficiency can lead to numerous health problems.
Creatine supplements and natural creatine sources

In general, the average healthy individual receives 1 gram of protein from their daily diet. The following foods are rich in creatine:

Herring – 3 to 4.5 grams of creatine per pound of herring.

Pork – 2.25 grams of creatine per pound of pork.
Beef – 2 grams of creatine per pound of beef.
Salmon – 2 grams of creatine per pound of salmon.
Tuna – 1.8 grams of creatine per pound of tuna.
Cod – 1.35 grams of creatine per pound of cod.
Milk – 0.05 grams of creatine per pound of milk.
Cranberries – 0.001 grams of creatine per pound of cranberries.

It should also be noted that chicken does not contain a substantial amount of creatine.

At minimum, it is wise to supplement with at least 5 grams of creatine per day. As you can see from the chart, you would have to eat an incredible amount of meat each day to reach the 5 gram mark. Also, as mentioned previously, cooking diminishes the creatine content of a food source. Natural food sources simply do not contain enough creatine to replace supplementation.


Creatine monohydrate

Creatine monohydrate is the king of the creatine supplement world. It is the most inexpensive form of creatine, and has been studied exhaustively. It is popular because it works. No other legal non-hormonal bodybuilding or sports supplement can come close to the potency of creatine monohydrate. Creatine monohydrate is 88% pure creatine bound with 12% water.

Early creatine products were filled with large, hard to digest particles. These earlier supplements often caused intestinal issues. Most modern creatines are micronized, and are 20 times smaller. Modern creatines generally do not have the intestinal side effects that older creatines had.
Creatine ethyl ester

Creatine ethyl ester (CEE) is a relatively new, but extremely popular form of creatine. It is second in popularity only to creatine monohydrate. Scientists attach an ester to creatine, allowing it to pass through cell membranes much easier. Because of this, creatine ethyl ester absorbs more rapidly into muscle cells.
Other forms of creatine

Creatine anhydrous. Creatine anhydrous is creatine monohydrate without the water molecule. Creatine anhydrous provides approximately 6% more pure creatine per serving compared to creation monohydrate.
Creatine citrate. Creatine citrate appeared not long after creatine monohydrate. Creatine citrate is a creatine molecule bonded to a citric acid molecule. Because citric acid is instrumental in providing aerobic energy within muscle tissue, it is speculated that creatine citrate will provide an athlete with more energy. This theory has yet to be proven.
Creatine phosphate. Creatine phosphate is another early form of creatine. Creatine phosphate is a creatine molecule bonded to a phosphate molecule. This bonding is a process that naturally occurs within muscle cells. It was thought that by pre-bonding creatine with phosphate, that it would amplify results. Ultimately, creatine phosphate was found to be less effective then creatine monohydrate.
Creatine malate. Creatine malate is a relatively new version of creatine. It is creatine chemically bonded to malic acid. Malic acid works in much the same way that citric acid does, and assists muscles with aerobic energy production. There is little current research for or against creatine malate’s effectiveness.
Creatine tartrate. Creatine tartrate is creatine bonded to tartaric acid. This form of creatine is often used in pills, capsules, bars and chewables. It offers no benefits over creatine monohydrate.
Magnesium creatine. Magnesium creatine is creatine chemically bonded to magnesium. Magnesium assists in the digestion of creatine, primarily helping it pass through the stomach. Magnesium is also involved in the process of turning creatine phosphate into ATP. Magnesium creatine has been shown to be an effective form of creatine, but only in the bonded state. Taking creatine together with magnesium, but as separate supplements, is not as effective.

Creatine glutamine taurine. This form of creatine has creatine bonded with glutamine and taurine. Because both glutamine and taurine act to volumize cells, it is hoped that – in conjunction with creatine – their benefits will be heightened. One side benefit to taurine use is that it has been shown to improve strength.
Creatine HMB. Creatine HMB is creatine chemically attached to HMB (beta-hydroxy beta-methylbutyrate). HMB, by itself, assists muscle recovery and growth. This form of creatine is generally easier for the body to digest. Once in the bloodstream, the creatine and HMB are separated. Creatine HMB is a relatively new form of creatine, and there is very little research to back its effectiveness.
Effervescent creatine. Effervescent creatine has been available for a number of years. Effervescent creatines usually contains creatine monohydrate or creatine citrate, along with citric acid and bicarbonate. When effervescent creatine is placed in water, a chemical reaction takes place, resulting in the formation of creatine carrying a neutral charge. This form of creatine passes through the stomach better then creatine monohydrate. It also retains its stability longer in solution then creatine monohydrate, making it a solid option for those that mix and take their creatine solution with them.
Creatine titrate. Creatine titrate (different from creatine tartrate) works in a similar manner to effervescent creatine. Creatine titrate changes the PH of the water solution when it is mixed, allowing for a more stable solution that is easier to digest.
Liquid creatine. Liquid creatine is a form of creatine that is completely dissolved, and supposedly, easier to digest. Unfortunately, creatine is very unstable when dissolved, so many early liquid creatine products were failures. Modern liquid creatine products are improved, and can remain solvent for up to a year.
Creatine gum. Creatine gum allows for a slow, steady creatine release as you chew.
Time released creatine. Time released creatine is a new creatine product. It provides a slow, steady release of creatine. The debate over the effectiveness of time-released creatine is very heated. Because of its very nature, time-released creatine does not provide a high concentration of creatine in the blood. Many believe that a certain “concentration threshold” is required for creatine to be effective.

A look at creatine loading

On the average, the human body contains 120 grams of creatine. 95% of this creatine is stored in skeletal muscle. In general, muscle can hold an addition 30 to 40 grams of creatine, for a total of 150 to 160 grams. Of course, existing muscle mass is a huge factor in this equation.

There are two primary means of taking, or loading creatine. They are:

Rapid loading. Rapid loading involves taking 20 grams of creatine for 5 to 7 days, then taking 5 to 10 grams per day thereafter. Creatine is generally taken 5 grams at a time, in a non-acidic fruit juice, or with dextrose.
Slow loading. Slow loading, or gradual loading, is simply taking 5 to 10 grams of creatine a day without the rapid loading, 20 gram per day phase.

Both rapid loading and slow loading are effective. It is recommended that you experiment with both approaches, and determine which is best for you.
Should creatine be loaded?

There has been no substantial research against the long term use of creatine. Still, many experts recommend cycling creatine. 4 week cycles are very popular. Long term cycles can be used, but should be limited to 3 months in length. Here are some popular creatine cycles:

4 week cycle

Week 1 – Creatine loading, 20 grams per day (4 servings x 5 grams).

Weeks 2-4 – Maintenance phase, 5-10 grams per day.

Weeks 5-8 – No creatine.

9 week cycle

Week 1 – Creatine loading, 20 grams per day (4 servings x 5 grams).

Weeks 2-7 – Maintenance phase, 5-10 grams per day.

Weeks 8-9 – No creatine.
Taking creatine with carbs/high glycemic carbs

It is recommended that you take creatine in 5 gram servings along with a non-acidic fruit juice, preferably grape juice. Creatine can also be taken with the high glycemic carbohydrate dextrose. Taking creatine in this manner improves absorption. High glycemic carbs - such as dextrose - create an insulin spike, which dramatically increases creatine uptake. It is recommended that you take 70 grams of these carbs to get a quality insulin spike.
When to take creatine supplements

There is no evidence supporting a best time to take creatine. But taking it post workout is a logical and convenient time. Creatine stacks well with post-workout waxy maize and whey protein. There is evidence revealing that taking creatine with a 1 to 1 ratio of carbs to proteins can increase creatine absorption.

When loading creatine, it is best to take creatine at the following times:

Morning – 5 grams with grape juice
Pre-workout – 5 grams of creatine with waxy maize
Post-workout – 5 grams of creatine with waxy maize and whey protein
Evening – 5 grams of creatine with grape juice

Creatine and water intake

It is recommended that you drink ample amounts of water while supplementing with creatine. Creatine supplementation causes muscle tissue to hold more water. Drinking a less then adequate amount of water as your body is taking on creatine can lead to diminished benefits, or in some cases, mild dehydration.


Price vs. quality

All creatine supplements are not created equal, and all supplement companies are not created equal. Lower price supplements are also generally lower quality. Manufacturers can cut costs by purchasing lower quality raw ingredients, and by using inferior packaging and quality control methods.

When choosing a creatine supplement, compare reviews. And if no reviews are available for a product, head over to the Muscle and Strength forum and ask for advice on finding quality, reasonably priced creatine supplements.
Benefits of creatine monohydrate

Creatine monohydrate increases lean body mass, muscle hypertrophy (growth), strength gains, and leads to better power output in short bursts. It has a proven track record, and is an extremely inexpensive supplement. Creatine monohydrate has also been studied exhaustively by the scientific community. Currently, over 200 studies exist, revealing the effectiveness of creatine monohydrate.
Benefits of creatine ethyl ester

Creatine ethyl ester (CEE) gives you the same muscle, strength and performance benefits as creatine monohydrate. It also provides you with some additional benefits. Creatine ethyl ester is a faster absorbing form of creatine, and is easier on the stomach. Creatine ethyl ester is less likely to leave you feeling bloated. It should also be noted that CEE tastes very bitter. There are also very few clinical studies on creatine ethyl ester.
Comparing creatine supplements

Because of its popularity and effectiveness, creatine supplements are packaged and solid in many different ways.

Creatine monohydrate. The most popular form of creatine monohydrate is pure micronized powder. Pure creatine monohydrate contains no calories, protein, fat or carbs. More advanced creatine monohydrate products are flavored and sold as mixable drink powder. Popular flavors include grape and fruit punch. It is not uncommon for creatine products to include other added supplements, such as glutamine, taurine, amino acids blends, or even blends of numerous other creatine forms.
Creatine ethyl ester. Creatine ethyl ester, although very bitter, is sold in pure powder form as well. In general, creatine ethyl ester products are slightly more expensive, but are still an amazing value. Creatine ethyl ester products are very similar to creatine monohydrate products. CEE is sold as flavored powders. You can also find creatine ethyl ester mixed with other forms of creatine in creatine blends. Because of creatine’s popularity, CEE is also often mixed with other supplements, including products like Cellmass that contain proprietary blends.
Creatine pills. Creatine pills come in a variety of price ranges and products. Simple creatine pill supplements are generally just creatine monohydrate or creatine ethyl ester in capsule form. They are easy to swallow, and in general, more convenient. Creatine pills also leave no bitter taste in your mouth, and cause little to no bloating. Create pills do tend to absorb more slowly. There are also many advanced creatine pill formulas on the market, many containing other supplements and proprietary blends. These pills can be great for heightening the benefits of creatine.

Benefits of creatine blends

Creatine blends are supplements that contain one or more forms of creatine mixed with other ingredients, such as vitamins and minerals, amino acids, simple carbohydrates and proprietary supplements blends that work towards amplify the effects of creatine.

Creatine blends are generally formulated based on the latest clinical research, meaning that they are the most high quality, well thought out creatine supplements on the market.

Creatine and waxy maize

Creatine stacks well with waxy maize. Creatine and waxy maize work well together before, during and after a workout. The simple sugars in waxy maize allow for proper creatine absorption, and insure that you are maximizing your workouts.
Creatine with protein and carbohydrates

Research has revealed that creatine taken in conjunction with a 1 to 1 ratio of simple carbs (dextrose) to protein is an optimal combination for efficient and effective creation absorption. This combination is nearly equal in effectiveness to just taking creatine and dextrose alone. Because of this, creatine stacks well with waxy maize, and protein powders and bars. The pre and post workout stack of creatine, waxy maize and whey protein is especially effective in maximizing a workout, and recovery from the workout.
Creatine and pre-workout supplements

Most pre-workout formulas contain some form of nitric oxide (NO). The combination of creatine and nitric oxide creates an amazingly powerful pre-workout stack. Pumps and energy will be intense. The heightened mental and physical state that comes from NO will allow you to aggressively push deeper into sets, maximizing creatine, and forcing your body to respond with new muscle growth.
Creatine and intra-workout supplements

Intra-workout supplements generally include waxy maize, BCAAs, and vitamins and minerals. Some intra-workout supplements also contain creatine, so often, there is no stacking required! The stack of creatine with intra-workout formulas makes sense. As we’ve already explored, creatine is generally taken pre or post-workout. Taking creatine with an intra-workout formula can allow for fast creatine absorption and delivery, powering you past the point of fatigue, and preparing you for recovery and growth.
Creatine and post-workout supplements

Most trainees take creatine post-workout. Most post-workout formulas - such as Dark Matter or Torrent by Universal Nutrition - contain the potent post-workout stack of creatine and waxy maize, saving you time and money.
Creatine and fat burners

Creatine is a natural fat burner. Because it helps mobilize energy, and allows you to train harder, longer, and with more weight, you will burn more calories. Add a fat burner to this mix, and you will be propelling your fat loss to a whole new level.


Is Creatine a steroid?

No. Creatine is not a hormonal product. It is not a testosterone pre-cursor, nor is it a prohormone. Creatine is a naturally occurring organic acid that helps in providing energy to muscles.
Does creatine supplementation cause side effects?

No serious side effects have ever been documented in the clinical researching of creatine. After cycling off of creatine, you may feel like you have less energy. Proper water intake is necessary while supplementing with creatine.
Does creatine make you fat?

No. Creatine pulls water into skeletal muscle, giving you more lean muscle mass. It does not make you fat.
Should pregnant women take creating?

This is a question that should be answered by a physician. During pregnancy, a woman should consult with her doctor before taking any new supplement.
Can women take creatine?

Of course! Creatine will help then tone up and lose fat. Creatine is a perfect supplement for active, athletic women.
Should teenagers take creatine?

There is no supporting evidence that reasonable creatine use by teenagers has any negative side effects. Creatine is a proven, and safe supplement. With that said, creatine hasn’t been on the market long enough to rule out the possibility that its use by teenagers might cause side effects.
Can vegetarians use creatine?

Absolutely. Because vegetarians derive very little creatine from the foods that they eat. Creatine supplementation is not so much an option as it is a necessity for vegetarians.
I just started training. Can I use creatine?

Yes. Creatine enhances energy and strength, and can heighten the efforts and muscle gains of a beginning trainee. Creatine is safe and effective for athletes of all skill levels. Creatine can’t replace a good training approach, but it can improve all training efforts.

Armed & Dangerously Diced......All you need to know about arm training.

I am a big fan of push pull arm super set training. Here is an example of my weekly arm training. Be prepared for an all out assault on your bi's & tri's.

Four sets of each group.Rep ranges pyramid down IE: 15,12,10,8 as weight used for each set goes up.

1A) Under hand grip pull ups *Change grip placement with each set* Directly into -> 1B) Bench dips

2A) Standing EZ bar curl Directly into -> 2B) Seated french press

3A) Seated Alternate dumbbell curls Directly into -> 3B) Close grip bench press

4A) Standing Cable rope curl Directly into -> 4B) V bar press downs

5A) BURN/SLICE SET Smith machine low setting Pull ups with feet elevated off floor

Directly into -> Smith machine low setting close grip push ups.......

*Remember these all are performed in a super set fashion. 30 sec rest between sets. 1 minute rest between groups. Live Fit, Be Fit.........Rich