Life Essentials Magazine January 2018

3
TAKE CREATINE SUPPLEMENTS
WITH CAUTION
If you already suffer from kidney problems,
creatine could make it worse.
Additional known complications include
muscle cramps and compartment syndrome.
Creatine supplements have even
been linked with heart arrhythmia. Using
these sorts of supplements is especially
dangerous for adolescents. If you do use
the supplement, make sure you follow the
recommended dosage and schedule.
4
CARBOHYDRATES AND PROTEIN
Carbohydrates are needed to see
success in muscle building. They give
you the energy you need to perform
your training. Individuals that are doing
intense exercise are usually advised
to take in approximately three grams of
high-quality carbs per each pound of weight.
Eating or drinking protein before exercising
is just as important as having it
after workouts. Before starting a workout,
consume a minimum of 20 grams of
whey protein. This can jump start the recovery
of muscles so that it can decrease
how much your muscles are used to fuel
your workout.
5
COMPOUND EXERCISES
AND FILL SETS
Compound exercises are a great way of
getting a full-body strength training session
into a short amount of time. These
kinds of exercises use a lot of varying
muscle groups in a single lift. For instance,
bench pressing helps you develop
your shoulders, chest and your triceps.
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