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Nutrition Column

Creatine Supplementation

Creatine is one of the few supplements for which positive benefits have been found in controlled scientific studies. Some of those studies have been on health while others were done looking at its effect on athletic performance.

I have written about the studies creatine and its use briefly on pages 99 - 101 in my Fuel Up book. If you don't eat red meat in would probably be of benefit for you to use creatine if you are looking for optimal resistance training gains and to increase your lean body mass.

If you do use supplemental creatine it is necessary to start with a 5 day loading phase of 20 grams / day before lowering down to 1-2 grams per day. In addition, it is extremely important to drink plenty of water and to stay hydrated while taking supplemental creatine.
Written by Dr. Sternlicht for on 1.24.06