Complete Nutrition Newsletter - IN THIS ISSUE
Women’s Health Tip: The Benefits of Creatine Can Lead To A
Lean & Toned Body
Men’s Health Tip:
With The Use Of Creatine
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Deb Answers... “Being fit and feeling fabulous is as easy as your ABC’s: A-attitude, B-believing in yourself, and C-consistency. Hello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation, fitness and health advice. I hope I can help you reach your fitness goals and dreams by living a balanced life that encompasses the areas of exercise, nutrition and supplementation.” - Deb Gray
Deb is a mother of 2 and a Champion Fitness Competitor and consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.
What are the health benefits of taking creatine? I’ve heard of guys taking creatine to build muscle mass but are there any benefits for women to take creatine?
I must admit, I thought taking creatine would make me big, bulky and bloated. I was completely wrong. Creatine is proven to be safe, effective and a powerful supplement that can help anyone build a lean beautiful body… including women. Women generally have a more difficult time trying to gain muscle and strength than men do. Creatine will help most women see results in strength,
fat throughout the day. Creatine makes your body’s metabolic system not only strong but increases the energy recovery rates as well. Creatine hydrates the muscle cells, which tends to diminish the protein breakdown during exercise and further synthesizes it to generate more energy into the body that helps strengthen and elongate all the muscle fibers.
Creatine will help most women see results in strength, energy, endurance & recovery quicker. energy, endurance and recovery quicker. It is a well-documented fact that carrying more muscle causes the body to burn more calories…even during rest. Women that use creatine and add some additional muscle to their frame will burn more calories and body
This is the reason why Creatine is recommended by experts and trainers as the most efficient supplement to help in building your lean muscles.
- Yours in Health, Deb Gray
Lean, Atheletic & Toned : Creatine is beneficial for both Men & Women You might ask: what is creatine and why is it important? It’s true that women haven’t jumped on the creatine bandwagon like men. But why not? After all, both the scientific and athletic communities have touted creatine as an effective performance-enhancing supplement that improves highintensity performance, increases strength and body mass, and improves recovery ability between sets during workouts. Up until now, the majority of creatine users have been men, but if you’re a healthy woman looking to increase lean muscle and get a more toned, athletic look, why aren’t you using creatine? Just by simply training harder, you can eventually increase the intensity of your workouts. But if you want to speed up the process and your quest for the lean, toned body creatine can help. You may have heard it will make you bloated and retain water, or it will give you too much muscle mass, which obviously isn’t your goal. If you have the right product and the right instructions creatine can enhance performance and add a little lean and toned muscle without making you massive. Boost Your Performance For Quick Bursts Of Energy Creatine is an essential nutrient that is produced in the human body naturally and produces energy mainly used in your fast-twitch muscle fibers which are responsible for short, quick bursts of speed. Weight lifting, sprinting or throwing are examples of where creatine can most benefit your performance. Because your body only produces limited amounts of creatine naturally, supplementing aditional creatine helps enhance your performance during these kinds of exercise.
Take 1 Scoop with 6oz. Of Water 30 minutes Before Workout
Take 1 Scoop with 8oz. Of Water 30 minutes Before Workout
Creatine can be effective in products designed as both pre-workout and post-workout formulas. As a pre-workout ingredient it is effective at feeding your muscles with short bursts of energy to increase performance. Creatine is also an extremely effective post-workout ingredient. It helps to fuel your muscles after an intense workout which aids in faster muscle recovery. This helps you to stick with your exercise program by minimizing fatigue and helping to prevent injury. For Women, Less is More: The Dreaded “Creatine Bloat” Many women tend to avoid taking creatine because they’re afraid of retaining water and getting bloated. However, there are two avoidable factors that contribute to bloating: (1) dosing instructions and (2) product quality. Mixing instructions for creatine products tend to be focused on the typical male athlete so women following these instructions might be taking in too much creatine in their supplements. This often leads to bloating and adverse gastrointestinal issues. A simple solution to this problem is to try dosing lower than the recommended amount and work your way up to asses your reaction to the product. The purity of the ingredients also plays a major role in reducing these effects as well. For instance Complete Nutrition’s Buzzerk, Rezzerect and Inertia, all contain Kre-Alkalyn® which is a more stable form of creatine that eliminates the concern of bloating and cramping. Because of the purity and quality of the ingredients of these products, women don’t have to worry about any of those negative side-effects.
Take 1 Scoop with 8oz. Of Water 30 minutes After Workout
Heartland Classic Champion 2008/Mrs. Nebraska 2001
The most complete pre-workout supplement you’ll find anywhere!
ENERGY, ENDURANCE, & RECOVERY!
• Highest Energy, Motivation & Endurance Levels* • Fortified Resistance To Muscle Soreness* • Efficient Delivery Of Oxygen & Nutrients*
Go Longer And Faster With Increased Energy, Endurance & Recovery* Inertia is a pre-workout formula that was designed with every athlete in mind. Whether you’re male, female, weight training or endurance training, Inertia has the right combination of ingredients to deliver superior energy for endurance, fortified resistance to muscle soreness and efficient delivery of oxygen and nutrients so you can hit it hard the next day.*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Increase Strenth & Pumps During Your Workout With Creatine When To Supplement You should take your creatine as soon as possible before and after exercising. Immediately following exercise your muscles are most receptive to the anabolic (muscle building) effects of insulin. Taking your creatine supplement (Complete Nutrition’s CX5™, Rezzerect™ or Buzzerk™) before your workout gives your muscles the proper stimulation and increased stamina and energy you need to sustain a much more muscle bulking routine. Creatine supplementation is typically divided into three separate stages, loading, maintenance and wash out.
gested creatine being excreted in the urine as well as may place an unwarranted stress on your kidneys and liver. Scientific research has shown that your body can only absorb about 5-10 grams of creatine at one time, depending on your total amount of muscle mass or body weight. ( 2 ) Maintenance Phase Following the loading phase your creatine stores can be “maintained” by taking just a few grams of creatine each day. During the maintenance phase of supplementation your creatine dose can be reduced to just a few grams a day for no longer than one month. ( 3 ) Wash Out Phase The wash out period allows your body to recover from the abnormally high creatine levels often associated with supplementation. At least one month is advised for complete wash out to occur properly.
( 1 ) Loading Phase The loading phase is designed to quickly fill (or “load”) your muscular creatine stores in a matter of just a few days. During the loading phase take no more than 0.3 grams of creatine per each kilogram (2.2 pounds) of body weight. This amount of creatine is roughly equal to ten-times your daily turnover rate of creatine. Divide your loading dose into four equal parts; take one part every four hours. take your entire loading dose at once. This will only result in most of the in-
MAJOR CREATINE BENEFITS * More Energy During Workouts * Enhanced Strength During Workouts * Quick Weight Gains In Just Weeks
NOW AVAILABLE! THE ULTIMATE POST-WORKOUT FORMULA * Fast, Efficient Recovery * Increase Anabolic Effects * No Post-Workout Fatigue * Lean Muscle Gains
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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