Thursday, April 21, 2011

I "heart" Creatine!

Seriously! for any athlete that is looking to perform their best CREATINE can't be beat!! I just started taking it again on Sunday after about 3 weeks off and WOW!! I feel and LOOK like an athlete

Last night I got in a quick upper body lifting workout:

Bench, Pull ups, Seated Rows, Lat pulls, knee ups, lower back extensions, incline flys, curl bar biceps

This morning I woke up SO SORE from Sunday's 3 hour football practice- I sure was glad I started taking creatine when I did or else I'd really be in pain!!

I've been getting in a short lower body home workout, just now while cooking supper and commenting in the Rally Room:
squatting, doing bulgarians, calf raises, dumbbell raises and some other ab/hip stuff in between.



Creatine Q & A

Should Women Take Creatine?

I had avoided taking Creatine for years, thinking that it would only make me big, bloated and bulky. Boy was I wrong!

A key change I made towards getting the body I now have was choosing to supplement with Creatine. My results were phenomenal, both physically and mentally. I had never experienced such great results from my workouts. I had more energy, more muscle stamina, more intense muscle contraction, a great “pump”, better muscle recovery, increased strength gains and I was emotionally excited to do my workout. Within 3 weeks, I was 100% sold on Creatine supplementation and it will always be part of my training routine. Creatine is a proven, safe and very powerful sports supplement that should be used by anyone wanting a buff body!

Here is a simplified Q & A about Creatine:

What does it do?
In a nutshell, it helps your muscles get the nutrients they need to perform, recover and grow.

Why is this important to women?
My basic philosophy for getting buff is that "Muscle BURNS FAT!", if you ever want to be Buff you need to strengthen the muscles on your body so that you are a fat burning machine! Creatine will help you get lean! It will make you feel stronger by increasing the blood flow to your muscles causing greater, more effective contractions during your weight lifting. Creatine will also help you recover from your lifting, and help your muscles have a continuous supply of the nutrients they need to become lean and dense!

How much should I take?
I recommend taking two to three 3g-5g doses daily in a punch form (high glycemic index juice is needed to create the transport system for the creatine go into your cells). There is no need to "LOAD" this substance as once recommended. The easiest time of day to take it is in the morning and again after your workout, the optional 3rd dose should be taken prior to your workout. You will feel the effects within a week.

What about the bloating?
The biggest side effect women have to overcome when taking Creatine is bloating. The bloating is an overall body bloat. It’s not like your typical "monthly bloat". You will carry the water weight in your muscles, so the more muscle you have the more you will notice the water weight. When I am on Creatine I carry about 3-5 pounds of extra water weight. The good news is that once you stop taking it, you lose the water weight immediately.

How long should I take it?
If you want the best results you must follow a good weight training program and diet along with taking Creatine. I would recommend taking it for a period of 6-9 weeks and then going off for another 3-6 weeks to check your progress. Then start taking it again for periods of 2-12 weeks at a time, all depending on your goals.

It works if you work it !

Take care and GET BUFF!
xoxoxo~Michelle Berger