I have some questions for any athletes or bodybuilders reading this...

[battleknight24]

1. What exactly is Creatine and what specifically does it do? Is it safe? Who shouls or should not take it?

2. What kinds of supplements or multi-nutritional shakes do you recommend (or not)? For that matter, what multi-vitamins do you recommend? I take One-A-Day mens health, but I heard that there is better stuff available...

3. What is your opinion of diet supplements like Hydroxycut, Diet Tech, Xenadrine, Ergo Lean, etc? This stuff is supposed to be pretty strong and is not approved by the FDA, so I am hesitant to use any of them...


Any info will be greatly appreciated.


Peace,

[TrogL]

1. What, exactly, are you trying to do?

Gain bulk?

Lose weight?

[battleknight24]

3. Lose a little weight and develop a nice muscle tone...

... and if possible, eventually get a six pack... I having trouble getting rid of my gut though...

[jpgray]

4. Either add muscle mass or lose fat--you can't do both at once very well

Definitely you should exercise your heart for thirty minutes at least three times a week, and lift weights three times a week. If you want to lose fat and define your muscles, eat fewer calories than you burn. If you want to add muscle mass, eat more calories and increase the amount of weight you're lifting by no more than 10% each week. Eat plenty of healthy foods, as little crap (overly refined foods, sugar, fast food, pop/soda) as you can, and drink lots of water. And remember, set steady, achievable goals that you can meet, and expect to spend a few months of *consistent* effort in meeting them. Do as much as you can do regularly without giving up, and don't overdo it because you will not improve. And good luck! :hi:

[JohnLocke]

2. Well...

Creatine, or creatine monohydrate , is a naturally occurring compound that helps to supply energy to the muscle cells.

Typically, half of the creatine (Cr) in our body comes from the food we eat (mainly from meat and fish), while the other half is synthesized from certain amino acids (glycine, arginine) in the liver, pancreas and kidneys. 95% is stored in the skeletal muscles, the rest in the brain, heart and testes.

In the muscles, a fraction of the total creatine binds to phosphate. This fraction is called phosphocreatine (PCr). Phosphocreatine can be used to regenerate ATP (adenosine triphosphate), an important cellular energy source.

There is scientific evidence that taking creatine supplements can increase an athlete's performance in high-intensity anaerobic exercise. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. An additional study, published in August 2003 in the Royal Society journal Proceedings, suggests increased mental capabilities as a result of oral intake of creatine over a 60 day period.

The marketing claims that creatine supplements also help to build muscle mass, however, are questionable. Athletes who take creatine do gain weight, but most of this weight gain is not muscle, but water (creatine takes water with it to the muscle cells). Also, creatine has no effect on aerobic exercise.

Creatine can cause dehydration, and is not recommended for people with kidney disease. Current studies indicate that short-term creatine supplementation is safe, but the effects of long-term supplementation are still unknown.

Creatine is not considered doping and is currently acceptable to all sports-governing bodies.

http://en.wikipedia.org/wiki/Creatine

Creatine 'boosts brain power'

The dietary supplement creatine - known to improve athletic performance - can also boost memory and intelligence, researchers claim.

The supplement is favoured by some athletes
Creatine is a natural compound found in muscle tissue, and has been popular with athletes looking for ways to increase fitness.

However, experts say that it has a role in maintaining energy levels to the brain, and have the theory that taking more creatine might actually improve mental performance.

Researchers from the University of Sydney and Macquarie University, both in Australia, tested this by giving creatine supplements to 45 young adult volunteers.

http://news.bbc.co.uk/2/hi/health/3145223.stm

[geniph]

5. I used to be a bodybuilder

and I'm not a fan of any kind of supplements, other than a daily multivitamin/mineral supplement. Eat a healthy, balanced diet with lean meats (or other lean proteins) and plenty of fresh fruits and vegetables, get good cardiovascular exercise at least 3 times a week (5 is better), and work a different muscle group with weights and/or resistance exercises daily. Any over-the-counter multivitamin/mineral is fine; don't get suckered into paying big money for fancy ones. There is no magic pill to make you into a god overnight. It takes work, hard work, to build a strong, healthy body with good muscle definition and low body fat.

Quick fixes don't work in the long run. Slow and steady is the way to do it. To truly go for competitive bodybuilding means at least 3 hours a day of consistent work, but just adding some muscle definition and losing fat takes a lot less than that.

[Taverner]

6. answers

1. What exactly is Creatine and what specifically does it do? Is it safe? Who shouls or should not take it?

It is a naturally occurring chemical that adds water to your muscles. It's safe, but when you take it you have to be aware you need to drink twice as much water as you usually do. Take it if you lift, right after, or if you sprint, right before.

2. What kinds of supplements or multi-nutritional shakes do you recommend (or not)? For that matter, what multi-vitamins do you recommend? I take One-A-Day mens health, but I heard that there is better stuff available...

Any multi vitamin that is water soluable is good. One a day is good,


3. What is your opinion of diet supplements like Hydroxycut, Diet Tech, Xenadrine, Ergo Lean, etc? This stuff is supposed to be pretty strong and is not approved by the FDA, so I am hesitant to use any of them...

Stay away from Hydroxycut or any of the stimulants to lose weight. Stick with diet and excersize to lose weight. That stuff is addictive or innefective.