using Creatine most athletes say they notice the increased endurance that it provides. Many note that they have as much energy and strength as they had at the beginning of the workout.Because Creatine is a fairly new supplement, there has been little study on the effects from long-term usage.ProteinFound in fish, meats, poultry eggs and dairy products, proteins contain amino acids, which aid in the building of muscle. Like carbohydrates, proteins also give the body fuel and energy it needs in order to complete a physically demanding workout. Because protein plays such a key role in the building of muscle, it also becomes a source of controversy in the sports nutrition community. How much protein do bodybuilders need? First figure out how many calories you need. If you're not taking in enough calories, you can't build muscle tissue efficiently. That's because your body will be burning most of your calories, not using them to repair muscle tissue. For example, take a 180 pound guy -- if he's moderately active, he probably needs about 2700 calories a day (plus or minus a few) to maintain his weight. Besides his moderate daily activity level, he could burn about 500 calories during an hour of heavy weightlifting. If he wants to add one pound of muscle weight per week, he needs approximately 500 extra calories per day plus about 500 more to make up for the energy deficit from intense weightlifting. This makes his grand total to be around 3700 calories a day. So how can we translate this number to his protein needs? The RDA for protein has been established at 0.8 grams/kg of body weight for adults. This is not enough to build muscle mass for intense athletes. Although it's difficult to pinpoint a specific number because you have to take into account many variables, research has determined an acceptable range: even at the very high end, the top protein intake needs to be 1.5 - 2.0 g/kg of body weight. For our 180 lb. (divided by 2.2 = 82 kg)...
