Creatine is one of those things that works best the first time you use it. It's like sex: You remember it more the first time.

I still believe in the loading protocol. Many of those who suggest against loading are basing their suggestions on studies that used very wimpy training programs. These wimp programs didn't need a creatine loading program.

The advanced trainer should take a small dose (5 grams) of creatine pre-workout and a small dose post-workout.

By the way, most of the so-called "side effects" of creatine, like gut upset, were caused by using cheap forms of creatine that contained heavy metals. For example, some of the Chinese creatines were analyzed and shown to be 97% creatine and 3% heavy metals.

I've never seen cramping, bloating, diarrhea etc. from a good quality creatine (unless of course you take way too much.) I've used the Biotest brand of German creatine for years with no problems.


Something else to keep in mind: Creatine has other functions besides increasing strength and size, like the prevention of brain aging and for the alkalization of the body. Good stuff.

According to most all-knowing, all-seeing nutritionists and dieticians, I should be getting between 20 and 80 grams of protein per day instead of the 200 grams I typically consume.

Really, that's what they say: 20 to 80 grams a day, sometimes accompanied by the stern warning that more than 20 grams a day could be fatal. I'm not kidding, this is the level of idiocy that's out there among some "experts."

What is Creatine? 
Creatine is a compound that can be made in our bodies or taken as a dietary supplement. The chemical name for Creatine is methyl guanidine-acetic acid. That sure is a mouth full - which is why it is much easier to just call it creatine. Here is the chemical makeup of creatine -

Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The other way we get creatine is from our diet.
How much Creatine do we have in our body?
This varies based on the amount of muscle mass you have and your weight. On average a 160 pound person would have about 120 grams of creatine stored in their body.
Where is Creatine stored in our body?
It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The remaining 2 - 5% is stored in various other parts of the body including the brain, heart and testes.
So what does creatine do?
Now is when the fun begins. First, before we answer this question - understand that the theory of what creatine does - is just that - theory. It is amazing how little we actually know about what goes on in our body. Anyway, we will outline what the majority of research currently agrees on in terms of what role creatine plays in our body.
1. Provide additional energy for your muscles
Time for a quick and simple biology lesson. In your body you have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.
Okay - still with us? Here is where it gets interesting. When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.
Here is where the creatine comes in - or more specifically the creatine phosphate (CP). We don't want to go into great detail on creatine vs. creatine phosphate now (that is in a later article) - all you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate (CP). CP is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.
2. Volumization of your muscles
Looks like we just made up that word -Volumization - doesn't it? Actually, it's just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Don't get to excited - it is not clear how great an effect this has. Point #1 is a much clearer benefit of creatine.
3. Buffer Lactic Acid build-up
New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true.
4. Enhances Protein Synthesis
There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.
Well - there you have what creatine does in a very simplified nutshell. Of all 4 points - point #1 is the most use of creatine in the body. The other points are more debated - but still look to be valid.
Is the 120 grams of creatine in my body enough?
Maybe. The whole idea behind taking creatine as supplement is that if you workout you burn-up a lot of creatine. If you take a creatine supplement you will have more energy - because the ATP energy cycle can go on for a longer time. We go into supplementation in another article - but here is the quick run down. Unfortunately your muscle's creatine supply is not limitless. The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your muscle you have to rest your muscles and wait a while before you can exercise the muscle again. Studies have shown that the human muscle can store up to 5 grams of creatine per kilogram. So, by taking a creatine supplement you can raise your levels from 3.5 to 5 grams of creatine - and thus enjoy more of the benefits of creatine.

Top 10 supplements Ive used over 10 years! In this list I have put in the names of products I like the best and the most fundamental supplements anyone thinking of using should try! These are product descriptions and write ups from the makers. ENJOY~!


1.protein isolate and concentrate! OFCOURSE! Mix ability, taste, and protein bio value
Contains CFM Whey Isolate, Micellar Casein And Egg Isolate! Nutrabolics is setting the industry standard once again with the newest addition to our revolutionary line - IsoBolic. A specially formulated advanced protein matrix designed to supply your body with 45 grams of sustained release protein for constant protein retention. This superior combination of Whey Isolate, Micellar Casein, and Egg Isolate is combined in specific ratios to provide your body with a constant supply of amino-acids into the bloodstream, which can last up to 6 hours. IsoBolic is not just a “protein” it is a Designer BodyBuilding Food, which allows you to grow bigger, leaner, and stronger.
Optimum 100% Whey Protein won the Supplement Of The Year and Protein Powder Of The Year award for 2005, 2006 and 2007! Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Now we're raising the bar again with the 3rd generation of ON 100% Whey Protein: ON 100% Whey Gold Standard. Like its predecessors, this canister of ON 100% Whey Gold Standard contains Optimum Nutrition's exclusive, proprietary blend of... Microfiltered Whey Protein Isolates Ion-Exchange Whey Protein Isolates Ultrafiltered Whey Protein Concentrate HydroWhey Hydrolyzed Whey Peptides To give you more of what you want (pure, unadulterated whey protein) with less of what you don't (fat, saturated fat, cholesterol, lactose, and other carbohydrates) with every serving. This whey protein supplement is no exception. In fact, ON 100% Whey Gold Standard is better than ever! Here's why: ON 100% Whey Gold Standard provides more whey protein isolates (WPI) - the purest and most expensive source of whey protein available. Higher protein percentage. ON's 100% Whey Gold Standard has always been a leader in this respect. Now with 24 grams of protein in just slightly over one-ounce serving, it's nearly 79% protein by weight! We've included more HydroWhey strategically hydrolyzed, low molecular weight whey peptides to make ON's 100% Whey Gold Standard even faster acting! ON's 100% Whey Gold Standard now contains lactase and Aminogen digestive enzymes to further enhance absorption and make this product even more friendly to lactose intolerant individuals. ON's 100% Whey Gold Standard is instantized to mix easily and completely with just a few twirls of a spoon. Every serving supplies even more low, moderate, and high molecular weight, biologically active whey protein microfractions including Alpha-lactalbumin, Glycomacropeptides, Beta-lactoglobulin, Immunoglobulin G (IgG), Lactoferrin, lactoperoxidase, and various growth factors. Over 4 grams of glutamine and glutamine precursors as well as 5 grams of BCAAs (leucine, isoleucine, and valine) in each scoop!


2.BCAA supplement
Xtend (the extras they put in here make a lot of sense and doesn’t cost a lot of dollars) is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time. The advanced components in Xtend have been scientifically proven to help speed recovery and enhance ATP production and promote cell volumization. Avoid fatigue by blocking entry of fatigue-inducing tryptophan into the brain. Increase protein synthesis, immune function and digestive health. Promote vasodilation which can lead to better assimilation and absorption of protein. Elevate growth hormone levels. Sounds good!


3.AMINO SUPPLEMENT
BEVERLY MASS AMINO ( these guys have been around for a very long time and know what they are doing)
So what's the deal? Peak nitrogen retention, rapid tissue repair, less muscular soreness, production in the liver of somatomedin C, the anabolic growth factor that stimulates muscle growth, Sparing of muscle tissue protein, higher workout energy levels and a better pump, greater mental alertness. I've had excellent results using Beverly International's Mass Amino Acid Tablets with drug free bodybuilders looking for increased lean body mass and enhanced recovery from high intensity training. Mass has an Amino Nitrogen/Total Nitrogen rating of 49.6%, the highest we've found and more than triple the industry average. We recommend a minimum of one tablet per ten pounds of bodyweight. To maximize your body's nitrogen balance and retention take four tablets with each of four - five meals daily. Most of the champion athletes who visit the Beverly International Nutrition Center take Mass tablets along with Ultra 40 liver tablets year round for added lean mass gains.
Simple-but-effective amino acid supplementation can double your rate of muscle growth.

4. CREATINE A MUST FOR BUILDING MUSCLE AND FITNESS!(I wish I could write stuff like these guys!)
anyway its a good product! NO-Xplode won the Muscle Builder Of The Year and Nitric Oxide Of The Year award for 2005, 2006 and 2007! NO-Xplode is the world's first and only pre-workout supplement that produces immediate results in energy, size, strength, pumps, performance, mental focus, and training intensity...You will literally see and feel it working within minutes of taking it! NO-Xplode has the unique ability to get you dialed in and pumped up for every single workout by inducing the strongest and most advanced nitric oxide, creatine, and body-mind stimulating surge ever developed in a supplement. No other products can say that! No other products can do that! Immediate Muscle And Vascular Enlargement With NO Meta-Fusion! NO Meta-Fusion is the core of NO-Xplode. It is the catalyst that makes the entire formula and its amazing body altering and mind enhancing effects possible. NO Meta-Fusion opens the door to vaso-muscular enlargement by immediately ramping up and sustaining Nitric Oxide (NO) levels. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. And it all happens within minutes! The result? Your veins will stick out like a garden hose and your muscles will be jacked up beyond belief. NO Meta-Fusion precision delivers a powerful blend of the new muscle volumizing creatine matrix that only NO-Xplode provides. Instant Gratification With The Muscle Volumizing Creatine Matrix : No Bloat, No Stomach Cramps, No Fat Gain - Just Rock-Hard, Swollen Muscles! Existing creatine supplements and related products make you wait days, weeks, or even longer to get results. If you're like many, you won't get any results at all. A key problem is that these products don't "train" your muscles to store more creatine. Your muscles can only hold so much creatine. Once they're topped off, the gains come to a screeching halt; and if your muscles are topped off to begin with, you may not respond to these products at all ("non-responder"). NO-Xplode has eliminated this problem by increasing you body's creatine saturation point. It completely opens up the blood vessels which feed the muscle, allowing the Muscle Volumizing Creatine Matrix to stretch the muscle cell and force it to hold more creatine and other volumizing nutrients. And, what's even more amazing is that this starts happening within minutes of ingestion. Not only does NO-Xplode start producing results you can see and feel almost immediately, but it also doesn't require sugar to make it work. In contrast, other creatine products come loaded with fat promoting sugars. They can cause you to gain fat and appear bloated or "puffy". With NO-Xplode you'll never feel bloated, retain water, or get fat. Plus, your stomach won't have any problems absorbing it, which eliminates painful cramps or stomach discomfort! Now even the toughest creatine "non-responder" will experience intense pumps and pack on rock hard muscle! Get Dialed In, Every Single Workout, With The Ener-Tropic Xplosion! To get a maximum pump, you've got to connect with your muscles with 100% focus on every set and every rep (the mind-muscle connection). Existing stimulant products give you a general mental "kick" that often leaves you less focused (and more agitated) than you were before. NO-Xplode's one-of-a-kind blend of methylxanthine and nootropics (brain stimulating nutrients) energizes your brain and body with the most focused intensity imaginable, within minutes of ingestion. It physically and mentally prepares you for the most growth-stimulating workout possible, and then it carries you through it. You not only feel an improvement in your mood and well being but it actually seems to stimulate the desire to workout. Phospho-Electrolyte Replacers! This complex blend is a powerful magnet for water, protein, carbohydrates, creatine, and other muscle building nutrients within the muscle. It not only pulls and traps these nutrients inside the muscle, but also improves there uptake by the cell. This innovative system dramatically enhances the pump, fuels the body for intense training sessions, reduces lactic acid build up, replenishes lost electrolytes, enhances endurance and stamina, and saturates the muscle with nutrients for growth. Now You Can Start Seeing and Feeling Rapid Results For All Your Time And Effort! Nothing is more frustrating than investing time and effort into training, and then not achieving the result you envisioned. Time is your most valuable asset, start saving yourself from hundreds of hours of "growth-less" workouts. NO-Xplode will not only make your time and effort worth while, it will quickly take your long term goals and make them short term accomplishments. This is the product that they should have handed you when you signed up at the gym. It's like the set of keys that came with your car. With NO-Xplode there is no more waiting, hoping, or praying for results. No more workouts where your muscles feel and look flat, or where your mind and your muscles are not synched up. No more leaving the gym feeing like shouldn't have even gone in the first place. Other supplements may have you waiting days, weeks or months with no visible results. In fact, with many products, you may never see results. All that has just changed! NO-Xplode begins working within minutes of taking it, it gets you dialed in and pumped for every single workout. No other products can say that. No other products can do that!

5. multi vitamin (this should be at No1 however. This is a very important supplement for all round body wellness)
Opti-Pack
High energy, anti-aging formula for men and women of all agesFood-Based Multi-Vitamin - High ORAC Fruit & Berry Blend and Enriched with organic greenfoods and herbs Highest potency B-complex for high energy production Antioxidant protection for anti-aging and immune support - 1,200 mg Vitamin C, 15,000 IU Beta-Carotene, 250 mcg Selenium, 250 mg Methionine, and 300 mg Cysteine Strong bone health support - 1,250 mg Calcium, 700 mg Magnesium, 1,000 IU Vitamin D, 1,200 mg Vitamin C and 3 mg Boron Heart healthy - 1,000 mcg Folic Acid, 200 mg Vitamin B6, 1,000 mcg Vitamin B12 and 800 IU Vitamin E Niacin-rich - 300 mg per daily dose 1 packet per day (6 tablets per packet and 30 packets per box) Easy-swallow version is 3 packets per day (4 small tablets per packet and 90 packets per box) Also available Iron-free
6 EFA essential fatty acids omega 3 – 6 – 9 a full spectrum is good but either is fine! Alot of hear say about the toxicity in the oils and generally fish these days so take it as you like! NOW Super Omega 3-6-9 is a blend of Fish, Borage and Organic Flax See Oils. This combination of well-known nutritional oils provides a unique balance of Omega-3 and Omega-6 Essential Fatty Acids plus Omega-9, a non-essential, but beneficial fatty acid. The Omega-3's, Alpha Linolenic Acid, EPA and DHA, and the Omega-6, GLA, are necessary for the maintenance of cardiovascular, nervous system and skin health. Oleic Acid, an Omega-9, has also been shown to promote a healthy vascular system. Consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. FDA evaluated the data and determined that, although there is scientific evidence supporting the claim, the evidence is not conclusive.

7. a good diet supplement! OH I just love these! But not for everyone so READ THE LABELS boys and girls! These can be addictive (they don’t say that on the pack..)
Introducing ErgoLean AMP from ErgoPharm. This monstrous breakthrough represents a culmination of years of research, trial and error. Since the ephedra-free products have all fallen short of providing the buzz that drove the true frenzy associated with ephedra-based fat burners, Patrick Arnold and ErgoPharm set out to deliver where others failed. The effects of AMP upon endurance, strength, and perceived exertion are astounding. The Birth of Geranamine ErgoLean AMP contains the most exciting fat loss ingredient available since ephedrine. The centerpiece of ErgoLean AMP is Geranamine. An ErgoPharm exclusive, Geranamine is an adrenaline-like compound with energy producing effects that have to be felt to be believed. Destined to be the true ephedra replacement, Geranamine also affects biological pathways known to produce potent appetite suppressant and thermogenic actions, while also acting as a powerful pre-workout energy booster. Thermo-Stimulant Gadgetry ErgoLean AMP also contains Chocamine, a powerful stimulant, possessing hunger-demolishing properties. Chocamine contains several natural ingredients to both thwart hunger and stimulate the central nervous system. The methylxanthines in Chocamine serve to potentiate the adrenaline-like activity of Geranamine via downstream messenger chemical modulations. Caffeine is well established as a fat-burning gadget. Its presence in ErgoLean AMP, coupled with Chocamine, helps to ensure that any negative energy balance induced by the dieting is fed by stored bodyfat and not precious muscle. No more puny ephedra-free products to serve rations of continual disappointment. ErgoLean AMP is a creature created to intimidate bodyfat, to pour electricity into your brain and to light a fire under your ass. The Monster has been created and there is nowhere to hide. Now, even if your goal is not weight loss but just pre-workout energy, taking AMP more than three times a week is not going to result in you building tolerance to its effectiveness. I know for a fact because many weeks, I take it before every workout (I work out 5-6 times a week). It works the same practically every time for me. The only time it does not work is when I have not gotten enough sleep or am overstressed and distracted. However, caffeine and ephedrine never helped me on those days either, so that comes as no great shock.

8. detox supplement
(well with all this other fun stuff going through the system we should try to keep the engine clean too) there are so many on the market so try to dodge the BS here people and go simple at first.
Enhance Your Overall Liver Health and Function Naturally! Pro Liver is scientifically designed to promote healthy liver function. Pro Liver contains research-proven amounts of N-Acetyl-Cysteine and a potent extract of Milk Thistle standardized to contain over 80% Silymarin; It's most important component. Milk thistle has been used almost exclusively to enhance liver health. It is a very powerful antioxidant, and as such helps to remove toxic elements from the body. When the liver is damaged by alcohol consumption, steroid usage, pollutants, or any other environmental factor, milk thistle helps the liver to generate new liver cells.

9 colon cleansing ! we all want to be a regular Joe, right?
All Natural Multi-Fiber Blend To Help Promote Regularity And Digestive Health! fiber-psyll utilizes Fibersol 2, a concentrated form of soluble dietary fiber. Fibersol 2 is tasteless, dissolves instantly in water and helps maintain healthy intestinal regularity. fiber-psyll also enlists the use of psyllium husks. While passing through the intestines, psyllium swells, acting like a sponge to gather and remove intestinal matter. This stimulates and lubricates the bowels and helps move waste through the colon. A serving of fiber-psyll supplies the 12 grams of soluble fiber from psyllium seed husks necessary per day to have this effect. Unlike most fiber supplements and intestinal cleansers fiber-psyll mixes instantly and tastes great.

10. Supporting Joint Health With One Dietary Supplement!
NOW® Glucosamine, Chondroitin & MSM combines three of the most popular and effective nutrients for supporting joint health in one dietary supplement. Our Glucosamine and Chondroitin are both 100% sulfate, the most studied form of these nutrients. In addition, we also include the Lingnusil™ brand MSM (methylsulphonyl-methane), an organic form of sulfur found in all living organisms. Studies have shown that these nutrients provide dietary components that support healthy joint structure and function.

Help with healthy liver, DETOX and better looking skin And a simple and effective acne cure.
No need to buy fancy herbal formulas. These 2 will do a good job!
Cleaning the body of toxic wastes has multiple advantages here are two very good and basic supplements to do this.
N-Acetyl Cysteine is also known as NAC and Acetylcysteine.
What does it do and what scientific studies give evidence to support this?
Research has established that NAC exerts powerful antioxidant effects. In this role, NAC scavenges the body for, and neutralizes, harmful free radicals that can cause oxidative damage to muscle tissue, bodily organs, and DNA. As an antioxidant it may reduce oxidative stress. NAC may also boost immune system function by acting as a glutathione pre-cursor. In addition to protecting the body from oxidative damage resulting from normal metabolism and environmental toxins, NAC has shown positive effects on liver function, protecting the liver from heavy metals like lead and mercury.

Milk thistle has been used almost exclusively to support liver health. It is a very powerful antioxidant and as such helps to remove toxic elements from the body Milk Thistle standardized to contain over 80% Silymarin; It's most important component. Milk thistle has been used almost exclusively to enhance liver health. It is a very powerful antioxidant, and as such helps to remove toxic elements from the body. When the liver is damaged by alcohol consumption, steroid usage, pollutants, or any other environmental factor, milk thistle helps the liver to generate new liver cells.No1 ranked product 5star!

RECOMMEND PRODUCT primaforce proliver has these 2 basic elements and good cost

Know your Liver:
Liver is the biggest and the most complex organ in the body with more than 500 functions
The liver is an "incredible chemical factory," producing many important chemical compounds needed to survive, such as bile, albumin, blood clotting factors, cholesterol, Vitamin E.
Converts amino acids (proteins) and lipids into glucose, a complex process catalyzed by a series of enzymes
Plays a major role in maintaining normal blood sugar levels, an important source of energy for the brain, heart and muscles.
Performs numerous other functions such as regulating lipids or metabolizing prescribed and over the counter drugs, alcohol, and many other ingested chemicals such as caffeine, etc.
Helps digest the food we eat and assists in ridding our body of many toxins.
Eliminates various harmful chemicals from the body. Treats about 1,300 ml of blood per minute, thereby acting as the body's "garbage disposal."
Liver dysfunctions may take many forms

4,000,000 people have Hepatitis C in the United States,

causing 10,000 deaths every year.

Cirrhosis of the liver is the eighth leading cause of death in the United States

kills 25,000 people per year.

Commonly prescribed cholesterol-lowering medications such as statins (e.g. Lipitor), among many other chemical drugs, are known to be toxic to the liver.
Widely taken OTC medications are not as safe as they seem. For example, Acetaminophen (e.g. Tylenol) can be toxic to the liver and its toxicity can be accentuated by alcohol.
The American Journal of Emergency Medicine, notes that in one year, hospitals treated over 26,765 patients for alcohol toxicity and another 16,635 for Acetaminophen (Tylenol) toxicity.
Fatigue, aches, and pain in joints and muscles, frequent headaches, stress and appetite fluctuations may be signs of an over-worked liver.

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