Question:

What exactly is the nutrional benefit of Fish Oil? I know that it is labelled a ‘good fat.’ But how does it help in weight training programs. Thanks ahead for the advice.

Thanks,

Lee

Answer:

Omega 3′s are a polyunsatured fat that can be found in such sources like fish and nuts. You will find this Omega-3 in Salmon, coconuts, peanut butter and other fish. There are many health benefits to this particualr supplement. Here’s just a few:

• Increases growth hormone levels (promotes muscle growth)
• Reduced blood clotting
• Heart protection
• Dilates blood vessels
• Reduced blood pressure
• Suppresses inflammation
• Relieves depression

One benefit that isn’t listed here is that taking in an essential fatty acid can actually increase your metabolism. That’s right. Taking a fat pill can actually help you to lose weight.

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Question:

Hi Marc,

I heard your podcast on creatine and downloaded the free report (by Will Brink) as you advised. I just have one follow-up question? Is it better to take recommended dosage (3-5g/day) all at once or spread throughout day rather uniformly? Either way of taking it, I would take some or all post-exercise and in the mornings of my off days. I think in the report it didn’t address this directly. In addition, I got conflicting advice for usage from two creatine products (Life Extensions Micronized Creatine Powder vs. GNC Creatine Monohydrate).

FYI: I guess including fat and protein with creatine would cause slower absorbtion, so I am leaning towards taking it all at once.

Thanks for your time on clarifying this issue for me.
Sincerely,
Charles

Answer:

Hi Charles,

Oh I’ve done it both ways.

I took it partially before my workouts and then after.

I took it all before.

I took it all after.

Didn’t make any difference to me. As long as I had creatine and had excess, I was strong, felt good and my workouts were better.

I noticed absolutely no difference taking it in segments, pre/post workouts.

At this time I take it 30 minutes before my workout. I’m using a product called V12 which is a creatine transport.

Now as far as conflicting advice from 2 different products. Go with the product recommendations. There really seems to be no perfect or right way to do this.

As I said, done both. I noticed the benefits of creatine period but didn’t see any better performance from taking it before/after or mixing it up.

I didn’t recover faster. I didn’t feel better. Just nothing.

So to me, it doesn’t matter.

But of course, there’s this viewpoint from AST…
Part 1:

http://www.ast-ss.com/articles/article.asp?AID=246

Part 2:

http://www.ast-ss.com/articles/article.asp?AID=243

Donâ??t pay attention to the product plugs. You can adapt what they are saying to any creatine product.

However, they really get into the science of creatine. Maybe too much?

If it’s all too confusing, just take the recommended dosage, once per day… and see if you like the results.

Then if you like creatine and it’s working you can get all funky with all these various methods that people preach.

Don’t get too caught up into the science. It works. It’s got a lot of research behind it and while there are about 30% of people that don’t respond, if you do, you will know.

I’d just start taking it via the recommended instructions per the product.

Then cycle off it about 8 weeks.

Then read these articles and see if you can adapt it into what you are doing. You might notice better results. You might notice nothing at all.

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Question:

Dear Marc,

Creatine. I’ve read the articles in fitness magazines, I’ve even read some of the journal articles on the subject. There’s allot of conflicting info out there so I still have questions.

1. Is it safe, what are the side effects?
2. As I understand it, one of the things that creatine does is make your muscles retain some water, is this correct, and isn’t this just “retaining water” i.e. weight!!! (something I’m trying to reduce)
3. Assuming it’s save and won’t hurt my weight loss attempts, how is it best taken? I have the powder, can I add this to my after workout protein shake?

Thanks! (sorry for the multipart question).

Dave

Answer:

Dave,

No problem. Many people wonder what the heck creatine is? Is it safe? Should you take it? I’ve even had people argue that creatine is a steroid!

Let’s get down to brass tacks. Will Brink has put together an absolutely wonderful resources on the subject. Not only is it part of my Beginner’s Guide package (a secret bonus item) but it’s just a great report period.

You’ll need Abobe Acrobat to read this but it will be worth it.

Get the Creatine Report Now

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