Creatine synergistic with Magnesium!

[Deacon]

I wont copy the whole article but bottom line is that new studies show that using 500-800 mgs of magnesium a day magnifies creatine action in your system. They appear very synergistic so to amp your creatine add magnesium

I wonder how that would work for me, a creatine non-responder?

[BigboyWithfries]

Not all athletes respond to creatine supplementation, even with the best of diets. Magnesium might be one of the variables, but in fact all minerals contribute to the process. I'm a big advocate of getting our nutrition from food instead of pills and powders, and that goes for creatine too! Beef, tuna, salmon

Including a few nuts in your daily diet will cover a multitude of sins, including magnesium deficiency, and very few, various nuts is all it takes. For example, ONE brazil nut contains a daily dose of selenium. All tree nuts are good sources of magnesium. I recommend that my patients buy several bags of various tree nuts, and add just one nut of each variety to their daily breakfast. Try adding an almond, a walnut, a brazil nut, a pecan, a pistachio, a hazelnut, a macadamia and a cashew to your morning. Be sure these are unsalted, raw or dry-roasted.

[BigboyWithfries]

Not all athletes respond to creatine supplementation, even with the best of diets. Magnesium might be one of the variables, but all minerals contribute to the process. I'm a big advocate of getting our nutrition from food instead of pills and powders, and that goes for creatine too.

Lean beef, tuna, salmon, cod, herring and lean pork are excellent sources of natural creatine. I recommend these protein sources to my patients above all others, despite the real risk of mercury contamination in the fish. I've never had a patient test high for mercury, despite my recommendation to eat fish often. My patients' lipid levels improve, their strength in the gym improves, and even their mental outlook improves when they increase fish consumption.

Including a few nuts in your daily diet will cover a multitude of sins, including magnesium deficiency (for you creatine supplementers,) and a very few nuts is all it takes. For example, ONE brazil nut contains a daily dose of selenium. All tree nuts are good sources of magnesium. I recommend that my patients buy several bags of various tree nuts, and add just one nut of each variety to their daily breakfast. Try adding an almond, a walnut, a brazil nut, a pecan, a pistachio, a hazelnut, a macadamia and a cashew to your morning breakfast. Be sure these are unsalted, raw or dry-roasted. Mega nutritional bang for your calorie buck.

Fish and nuts, and don't forget your dark green leafy vegies. The green things should comprise most of your plate, even at breakfast. Try adding green things to your morning omelette. Garlic ,onion ,chopped bell pepper, brocolli? Top with tomatoe slices? Parsely. Basil. Spinach.

I'm not a huge fan of grains. I know we are taught to eat several servings a day, but IMO these are empty calories. Grains have a lot of fiber, a lot of taste and satisfaction, but little nutrition, and they give me gas. If I'd enough healthy vegies, healthy fats and lean protein, I find I don't need grains.

My two cents.

Big Boy Actually WITHOUT Fries
Doctoral Student

PS Could someone change my name? I never eat fries!

[Deacon]

how about PieEater! LOL

[mtex]

its also synergistic with slin LOL