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Question
Posted by: malboy | 2006/04/18

CREaTINE, and definition

I have two questions.
a) I am currently using HMB creatine complex from USN. It says take it 3 times daily, but i only train 3 times a week. Should i take it on non-training days, or is it a waste?
b) Could you reccomend a good supplement to take to increase muscle definition? I have a lot of muscle, but it isn't defined at all....

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Our expert says:
Expert ImageFitnessDoc

Honestly, I'm not the person you should ask about supplements, because I am a
very strong believe that they should not be used. The supplement market is a
complete lottery, because it lacks the stringent control of the medical market,
and so whereas a medical product is tested in labs, and on animals and on
humans, supplements are never tested - they just land up on shelves. Creatine,
I will concede, is a little different, because it sparked such interest that
scientists everywhere started testing it in labs. And the evidence was pretty
clear - in SOME people, it causes increase power and explosive strength, which,
if used correctly in the training programme, causes increased muscle bulk. The
truth therefore is that if you are a 'responder' (because there are many people
who do not respond to creatine and it just does not work) then you should
probably keep taking it because the levels of creatine phosphate int he body
must be elevated and then maintained. Thefore there is a loading phase,
followed by maintenance, and you probably need both to maximize the stores.
Keep in mind that you have to train effectively - it's not the creatine that
causes the weight gain, it's the training you do while on it that will do the
trick.

As for something to improve definition, my opinion is very clear - lots and lots
of training! As I said, there are a thousand and one products that claim this
and that, but they are firstly never tested to see if they even work, and
secondly, never tested for side effects, and so you can't be sure of the risks.
Therefore, the safer option left to you, in my opinion, is training.

Good luck

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