Lean Body Coaching Newsletter | Issue #104 | April 13th 2013

Eve Dawes
By Eve Dawes
Want a great "Date Night" 3-Course Menu suitable for a Fit Couple?  
For those of you choosing to cook for your loved one it can be a daunting task, especially if you don't want to undo all of your hard work in the gym but still want a yummy clean meal. 
This quick, simple 3 course meal is gluten and dairy free, as well as nutritionally balanced so that you can eat and enjoy without fretting over calories, fat content and carbohydrates, etc. 


Today's "Ask Lee"  :  Is Creative Safe & What Dosage I use ?

 By Lee Labrada

This weeks, "Ask Lee", comes from John F, John asks.. 


Hello Mr Labrada, could you tell me if it's worth taking creatine, and if so, how much should I be taking? 

The guy who owns the gym I train at says 20 grams a day.... I weigh 207 lbs, this seems high to me.

What's your advice on creatine doses, do you think it's safe and is it really worthwhile for gaining muscle and some strength?

Thank you in advance.


 Hi John, creatine is probably the worlds most popular sports supplement, it's been shown in countless studies to be both safe and effective. It's universally recognised as one of the few supplements that really does deliver on it's promises and does so, cost effectively.

For anybody, who's goal is additional lean muscle mass and strength, I recommend it without hesitation.  You'll find your workout output increases and your body becomes able to perform at higher levels of intensity. Both these benefits directly assist your goal of additional lean muscle and strength.
You'll also find improvements in anaerobic capacity as well as post exercise recovery.  In addition, interesting studies from a variety of respected individuals in the field have shown benefits in brain function, glucose tolerance, even the ability to reduce Sarcopaenia in the elderly.

In short, creatine is really one of those "no-brainer" supplements, that along with a quality protein powder and fish oils, I believe most people should be taking every day.

In regards dosing, the 20 grams a day , your gym owner mentioned,  is what we call the loading phase. 20 grams is the recommended dose during this phase, but you only dose at that level for 5 days.


After that, you swop to what we call the maintenance phase, the muscle cells are already saturated with creatine due to the loading phase and you can reduce your daily dose to around 5-10 grams a day.

On your rest days you should take it in the morning or on an empty stomach. On your training days,  you can take it both before and/or after your workout.  Many people like to opt for 5 grams before and 5 grams directly after.

If you have CreaLean simply follow the instructions on the label. There is no need to cycle creatine.

Thank you for writing in and be sure to keep us posted on your progress. 

Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.