Schwartz Labs

I’ll start to answer this question by first summing up what creatine is and what it does. Creatine is found primarily in fresh meats and is stored in our skeletal muscles. It’s difficult for individuals to get optimum amounts of creatine through food alone which is why it’s become such a popular supplement.  You should understand that creatine gives you energy to work out longer and harder and it’s your workout routine that will determine if you get fit or bigger. If you do a routine to trim up and get fit - then you will not get bigger. Remember creatine does not create muscle mass, but what it dies is it helps your muscles get the nutrients they need to perform, recover and grow.
So is it safe for women to use creatine? Yes. Most women’s diet contain creatine already through the foods they eat.  

Aside from strength and energy gains one potential side effect women may have to overcome when taking creatine is bloating. The bloating is an overall body bloat. It’s not like your typical “monthly bloat.” You will carry the water weight in your muscles, so the more muscle you have the more you may notice the water weight. There are now some creatine supplements made specifically for women that have additional supplements mixed in with the creatine that are supposed to relieve bloating and water retention. Before investing in a female only version of creatine women may consider starting with creatine monohydrate for 30 days (you must take it everyday for it to work). Since not everyone experiences the bloating effect when taking creatine you maybe able to get away with taking it as a stand alone supplement.  If you experience the benefits of creatine after 30 days but notice the bloating switch to a female version and see if this reduces the water retention.

Creatine can benefit anyone who simply wants to increase their athletic performance on the field or in the gym. Whether it’s hardcore weight training, spinning, yoga, or your morning run creatine can offer a boost to your routine.

Most people are not aware of all the “empty’ calories that they put into their bodies throughout the day. Here is is a list of some simple things you can do to remove unwanted calories from your daily diet:

-Replace your sugar beverages with water. Proper hydration of a gallon or more of water a day will help your body metabolize fat and the best part is it contains no sugar, fat, carbs, or calories so drink away.

-Be selective when choosing toppings and dressings for your salads. By loading that garden salad with a creamy dressing, cheese and bacon you can create the equivalent of an alfredo dish. Try oil & vinegar, fresh lemon, or a low calorie dressing substitute instead.

-What are you adding to your daily caffeine fix? If it’s a latte you go for order it with skin milk instead of cream and try a sugar free flavoring. Most coffee shops today offer sugar free flavorings and additives. Also don’t forget to forgo the whip cream.

-Skip the butter on those rolls

-Choose olive oil over canola, palm kernel, and other hydrogenated animal and vegetable oils.

-Instead of using whole eggs try leaving out the yolks. Making that three egg omlette with one whole egg and two egg whites will cut out cholesterol, fat and calories.

-Substitute mustard for mayonnaise.

-Avoid breakfast cereals with a high sugar content (greater then 10 grams) and low fiber content (under 5 grams).

These are just a few tips that when implemented can make a big impact over time.

Magic Pills?

I recently came across a question posted on a fitness group about is there such a thing as a “magic” pill for dieting? So many people are looking for a quick fix in their quest to shed unwanted pounds. What people need to realize is that supplements are just what the name suggests. They are designed to enhance your results when combined with proper nutrition and exercise. Supplements when used properly can help most people obtain their fitness goals. There is really no such thing as a “one size fits all” when it comes to supplements. You should first define your fitness goals and then research what supplement categories go along with these goals. For example if your are looking to gain weight and add muscle you may want to start by researching what’s available within the weight gainer category. Choose a product that you think you can stick with and contains the ingredients that will agree with your body. Ultimately what you need to do is change your lifestyle and not revert to the bad habits and choices that you got you in this predicament in the first place. While most people think of a diet as a short term exercise, your diet, good or bad, is really something you practice everyday of your life. Remember when taking supplemets you should alwaysfollow the directions listed on the label. This will increase your chances for succcess and help you avoid any adverse side effects from improper dosages.

Find all your nutritional supplement answers at www.schwartzlabs.com