"Vagabond Yoga Class + Re-Write About Creatine Intake"(4.30.2014)

*Vagabond Yoga Class on Wednesday, April 30th @ 7:35 pm*

Creatine

How much?

There’s a lot of chatter out there that you need to have a loading phase with creatine but this is just a load of BS.  There’s a nice study from St. Francis Xavier University which showed that if you consume 10 grams of creatine, you’ll piss just under half of it out of your body.  Combine that with a second study from Ball State where lower doses showed really nice efficacy without a loading phase and I think we can safely say that ~ 5 grams of creatine daily is enough to generate desired effects.

Is this going to hurt my kidneys?

There are too many studies to list showing that this is NOT a problem.  If you have a kidney disease, may be a different story but since 99.9% of people I know don’t have kidney problems, lets just go with no.

Am I going to retain a bunch of water?

Another myth about creatine, especially if you buy high quality stuff and take the recommended 5 grams.  If you’re cheap, then your creatine might have some sodium in it which could cause water retention, but again, its the sodium’s fault, not the creatine.  If you take a shit load of it, then that’s another story.

Health and performance benefits

Alright, that should prevent anyone from being scared of taking creatine.  Now onto the benefits.  Most times the fitness industry can’t agree on anything but almost everyone agrees that creatine will improve your output for power sports, high intensity interval training, lactate producing sports, etc.  Some people would even tell you it can help with endurance sports which is fascinating.  Great review if you want to read more: Creatine and athletic performance

What’s really cool is that there’s an emerging pile of literature showing that creatine has some pretty impressive effects on neurological performance as well.  The study referenced here showed that 5 grams per day improved working memory and overall intelligence.  Not impressed?  How about this study discussing that creatine supplementation in animals provided enhanced protection against models of Parkinson’s, Alzheimer’s and sclerosis… oh yeah, they also lived about 10% longer as well.

Most men are willing to give creatine a try but women are a different story due to fears about excessive bulking.  Well there’s a pretty good study from 2003 in the ”International Journal of Sport Nutrition and Exercise Metabolism” showing that creatine supplementation improved women’s strength, fat-free mass and body fat levels without any weight gain… which is amazing.

At the end of the day, there appears to be a ton of physical and mental benefits to supplementing with ~ 5 grams of creatine daily.  Let me know if you have any questions

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release- Coaches Choice
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A. Barbell Strict Press, 4-6 reps x 3 sets, rest 1:30 between sets.
You can go up in weight slightly from last week. Last Week was 5-7 reps
B1. Barbell Thrusters @ 75/45, 65/35, 10-12 reps x 4 sets, rest 10 seconds
People who are new, must use dumbbells
B2. Step Down Box Jumps, 15-18 reps x 4 sets, rest 2 minutes between sets.
C1. DB Powell Raises @ 30×1, 8-10 reps/each side x 3 sets, rest 1 minute.
C2. Weighted Partner Plank Holds x 20 seconds, rest 10 seconds, Weighted Partner Plank Holds x 20 seconds, rest 1 minute.
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + CP Grinder
A. Push Press, 3-5 reps x 4 sets, rest 2 minutes between sets.
B1. Single Arm DB Standing Press @ 30×1, 6-8/each arm x 3 sets, rest 1 minute.
B2. DB Farmer’s Walk x 60 Meters x 3 sets, rest 1 minute.
Make these Hard
C. On the Minute, Every Minute x 10 Minutes of the following:
Deadlift @ 75% of best deadlift x 4 reps: Odd Minutes
Lateral Burpees x 10-12 reps: Even Minutes
Scaled Up Phase Option
14 Minute AMRAP of the following:
Row 300 Meters
9 Pull-Ups
21 Double Unders
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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