Q: I’m currently trying to gain some lean muscle mass and would like to give creatine a try. I’m not 100% sure exactly how it works though and in which way I should supplement my diet with it. Can you offer any advice?

A: Creatine, which was at one time one of the hottest supplements around, is definitely something that many people turn to when looking to add lean muscle mass to their frame.

First though, you must understand that creatine in itself is not actually going to cause you to gain weight. What it does allow you to do, however, is work harder in the gym and recover faster.

So, at the end of the day it is still your hard work that’s going to get you seeing results – creatine just helps you get there. If you simply choose to believe that you can take the creatine and not put in the hard work, you’re not going to be very pleased with the results you achieve. Read more…

Posted on April 14th, 2008 by Shannon Clark
Filed under: Q and A, Training | No Comments »

Question: Are there any studies that you know of that “prove” protein is indeed the dietary ingredient used primarily for muscle building? I have read articles where dieticians argue that the emphasis on protein in the body building industry is only a theory.

Answer: There are dozens of published studies on protein needs and protein metabolism in bodybuilders and other hard training athletes. The leading researcher in the field is Dr. Peter Lemon.

First of all, we know from nitrogen balance studies that protein foods are indeed the raw building material for muscle tissue and other body proteins. 60-70% of the body’s protein is found in muscle tissue. In order for muscle growth to occur, you must consume more protein than you utilize. All macronutrients (protein, carbohydrates and fats) contain carbon, hydrogen and oxygen, but only protein contains nitrogen. Because muscle tissue contains most of the body’s protein and protein contains nitrogen, we can study protein usage in the body by measuring the amount of nitrogen consumed versus the amount excreted (in feces, urine and sweat). If the intake of nitrogen is greater than the amount excreted, then we know that protein is being retained and new muscle is synthesized. If you excrete more nitrogen than you consume, you are in negative nitrogen balance, indicating that protein is being broken down and muscle is being lost.
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Posted on April 1st, 2008 by Lori Braun
Filed under: Health | 1 Comment »