Q - I'm a 21-year-old male who lifts four times a week. I've just started taking creatine and was wondering how much I should take. Here's my current workout plan: 30 minutes on the stationary bike, bench presses, crunches, squats, shrugs, calf raises, bent-over rows, upright rows, leg extensions, lateral raises, crossover crunches, biceps curls, wrist curls, and shoulder presses. I usually do two sets of this routine with heavy weights. I'm happy with the workout but wonder if I should modify it. - S.A., San Francisco, CA

A - Creatine is a compound produced by our bodies that helps release energy in the muscles. It does so by helping muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, intense activity of a short duration such as weightlifting. As a result, it can help enhance performance and decrease fatigue. Creatine, which is readily available in meat, also is available at your local vitamin supply store as a powdered supplement. If you are going to take creatine, follow the directions on the label. Some companies recommend two teaspoonfuls, others even more. The key is to take it with a great amount of water. I'm not a great believer in creatine because I find that if you don't hydrate properly, it will rob water from other organs.

As for your workout, I see that you are missing triceps exercises. To get the most benefit for your efforts, I would add a few sets of dumbbell French curls each week.

Source: fitlinxx.com