The atp adp thing has been well documented as has the fluids that are retained in muscular cells. it is also well documented that creatine is not effective for everyone. your body only needs so much and if you getting it thru nutrition then it is a waste to supplement. the normal athletic male needs about 2g/70kilo of body weight. so a three hundred lb lifter only needs about 4g/day. thats only 2lbs of meat or fish a day. 2 burgers is half that. the biggest benefit to creatine is that it enables you (if you need to supp) to work out a bit longer. so for guys doing low volume work or guys on mega doses of protein it is of little good. creatine in my opinion is over rated. it works for some but not for others.
what does work without juicing? 2g of protein per lb of body weight per day. 8 hours sleep a night. not overtraining. these build muscle creatine dont. and dont skimp on the protein. get the whey isolate and not the concentrate. you body will thank you.
what does work without juicing? 2g of protein per lb of body weight per day. 8 hours sleep a night. not overtraining. these build muscle creatine dont. and dont skimp on the protein. get the whey isolate and not the concentrate. you body will thank you.
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