HIL

ASK DR.HARVEY

BENEFITS OF CREATINE
QUESTION: As a soccer player and a high training should be seen.
endurance athlete, is creatine a smart choice? Aside from the resistance training, make
sure to maintain adequate protein intake.
ANSWER: Creatine supplementation has
Your protein intake should be between 1.2 to
been used by athletes for more than 40 years
1.5 gm/kg per pound of body weight per day
now. The overwhelming amount of informa-
(lbs. / 2.2 = kg) divided into 4 to 6 servings
tion from the thousands of published stud-
per day. This assures a continuous infusion
ies have supported the safety of creatine
of protein with the essential amino acids,
when taken within recommended guidelines.
including the branched chain amino acids
There have been reports that oral creatine
(leucine, valine and isoleucine), glutamine
can cause intestinal pain, nausea and diar-
and others to support nitrogen balance and
rhea. Some individual case studies have also
keep you in an anabolic state. Another key
reported muscle cramping and dehydration.
ingredient research has shown to support
Most of these reports have been anecdotal
muscle function, especially in older athletes,
with few minor studies documented. Individ-
is creatine. Studies have shown that creatine
uals with pre-existing kidney disease or gas-
can potentiate the strength gains and fat free
trointestinal problems should consult with a
mass attained through resistance training.
healthcare practitioner before consuming the
An issue for older male athletes is testos-
supplement. Anyone developing any discom-
terone levels. Testoster-
fort or other physical
one is related to muscle
problems while taking
strength and body com-
creatine should discon-
position. Testosterone
tinue use and consult
levels decline with age
a healthcare provider.
beginning in the late
Creatine supplementa-
third or early fourth de-
tion would be beneficial
cade and diminish at a
for soccer as it sup-
constant rate thereafter.
ports the production of
Steeper declines occur
energy for high inten-
in unbound or free tes-
sity exercise, muscle
tosterone in serum. A
strength and improved
recently published study
performance. I would
Cx3 is the world's first scientifically has shown alarming
highly recommend Max
engineered creatine supplement findings that testoster-
featuring the proprietary Cx3 Triple Muscle’s newest cre-
one levels have dropped
Blend - multi-source creatine including atine innovation Cx3,
about 1.2 percent per
two patented forms of creatine plus containing the finest
year, or about 17 percent
creatine pyruvate. Peak ATP® and and safest creatines By Phil Harvey, PhD, RD, FACN
other key synergistic ingredients overall, from 1987 to
available in the world
complete a technologically advanced 2004 at an accelerated
including CreaPure, Creatine MagnaPower
formula that supports energy rate in American males as compared to previ-
and Creatine Pyruvate.
production and muscle growth, ous periods.
increases muscle strength QUESTION: I am 51 years old. Used to be a I would recommend the following products
and endurance and gym rat but have not been to the gym on a regular in conjunction with your resistance training
improves performance.
basis for over a year. Can I go back to the gym program: MaxPro for your protein needs, Cx3
and still get noticeable muscle gain at my age? for your creatine, and 2Tx for your testoster-
YOU’VE NEVER HAD one support. We have other products to add
CREATINE LIKE ANSWER: Absolutely! The body is an
on in the future, but these would be a great
amazing machine and is designed to move
THIS BEFORE. start. MS&F
and respond to any form of exercise, from
Available EXCLUSIVELY at MAX MUSCLE walking and resistance training to more en-
Sports Nutrition stores. durance exercise. Your muscles also have a Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN,
unique memory and can bounce back even is the Chief Scientific Officer for Max Muscle.  A leading
after extended breaks from the gym and even expert in nutritional biochemistry and sports nutrition,
For more information or to find the store nearest you, visit us online at
at your age of 51. Another advantage is that he has been involved in education, research and the
maxmuscle.com you indicated you used to workout regularly, nutritional industry for more than 24 years. To ask him
so muscle gains from the right type of weight a question, please visit www.maxmuscle.com.

54 WWW.MAXMUSCLE.COM ı MAY 2010