Before exercise, or supplements it is a smart IDEA to have blood work, and EKG etc. Note your blood pressure.


Supplements have never been tested on humans under 18. Supervision by parents is needed.

Taking more than indicated will not do more good, It will do harm. Kidneys and Liver. 

No these are not steroids! All information is sourced and is within Olympic rules.


Updated Section:

After losing 40lbs of fat (cut out SODA and 1/3Bread)  and dropping to 205lbs, I needed to add back a bit of power and strength.

Using compound lifts at 5 reps x 4to 5 sets  max reps at 5, I needed to add 45 to 60 grams of Protein. I eat 80 grams a day food  wise.

Still using creatine at 5 gms a day.

I added  Body Fortress Super Advanced WHEY Protein. at 15 grams 1/2 scoop. 18$ for 18 Scoops.

Per Scoop 30 grams Protein,  Creatine 1.5 g  (as Creatine Monohydrate) Taurine 1.5 g, L-Glutamine 1.5 g

has Arginine 655 mg

CALCULATION is a range of .65 gram to . 82 per lb lean body weight  as a start.  I use 30 to 45 grams a day. 1 to 1.5 scoop a day.



5 GM of Creatine Monohydrate Sports_Supplements_That_Actually_Work

this resource has the footnote links & bio for the real research.

 Creatine Monohydrate –

I use this during ski season and one month prior)

USOC – Creatine.pdf   US . Olympic Committee

 Resource video links:

Medical research

 Video showing graphics

Creatine enhances physical performance by increasing the amount of free phosphates available for the re-synthesis of ATP during maximal exercise lasting 5-10 seconds.

Glutamine –

Medical Research

  This will give you 30% more muscle longevity.

 Why Supplements?

  • As a person ages a bit of help can go a long way
  • Help fight fatigue which could help lessen injuries
  • Achieve longer workouts in training

How many calories are you burning?

Almost 300 cal per hour

 How do they work?

Basics, your muscles need energy to fire ie. contract. There is a finite amount of chemicals stored in your body. Once these stored chemicals are used the body have to create more, thus leading to muscle fatigue.

 Creatine enhances physical performance by increasing the amount of free phosphates available for the re-synthesis of ATP.

In Slalom with 55 turns, the last few gates the legs feel like rubber.

 Supplements are used to attain longer workouts, longer training and more skiing and riding.

How is Your Vitamin D

 -Don’t think by drinking milk, getting sun etc will put your level where it needs to be. Mine were 10 ng. very low. A good level of Vitamin D is great for Bone, Muscle, Reaction Time, and getting rid of hang on Fat.