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Supplements

Supplements are not regulated by the Food and Drug Administration. When you purchase and ingest these substances you are taking it on faith that the manufacturer is providing a quality product free of dangerous contaminates. Be very cautious. Also understand that the supplement market is a $34 billion dollar a year industry that is rapidly growing largely due to lack of government regulation and unchecked marketing campaigns that make dubious health claims without scientific evidence. I do not recommend any products and have no financial interests in their sale.   

Whey protein: Protein is an essential dietary component, especially for the active individual trying to build muscle. Whey protein can be a great way to supplement your diet to ensure your body is getting enough protein. It also serves as a nice meal replacement if you're trying to limit caloric intake while maximizing protein. 

Creatine: This supplement should be taken with caution and a clear understanding of how it works and the possible risks. Creatine is a molecule that is contained in the cells in your body, especially muscle cells. Creatine stores energy in the form of a phosphate bond and is able to give that energy back to the cell by helping to convert ADP back to ATP, the major form of energy for anaerobic respiration. If your muscle cells have more creatine, they may have a larger amount of energy stored, and thus perform longer. Creatine or its modified form creatinine is removed from the body by the kidneys. Taking too much creatine or taking it without sufficient hydration may lead to damage to the kidneys. This could be life threatening. The long term effects of creatine supplementation are unknown. 

http://www.ncbi.nlm.nih.gov/pubmed/10609446

http://www.ncbi.nlm.nih.gov/pubmed/15758854

http://www.ncbi.nlm.nih.gov/pubmed/15273072
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