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So, to sum it all up:

1. Creatine improves anaerobic work capacity by serving as a readily available store of phosphate groups.

2. By increasing anaerobic work capacity, creatine allows you to lift more weight for more reps. This increases the total anabolic stimulus to your muscles.

3. A daily maintenance dose of 3 grams or less of simple creatine monohydrate is more than enough for almost any healthy individual.

4. You can estimate your creatine requirement by multiplying your body weight (in pounds) by 0.02. So if you weigh 200 pounds, your body can use 4 grams per day. If you get 2 grams through food and your natural ability to make some from amino acids, that means 2 grams a day from supplements should be all you need.

5. Loading phases aren't necessary, but if you choose to do one, 10 grams a day for three to five days is more than enough. Anything more will be wasted and increase the potential for side effects.

6. To limit side effects, make sure you mix your creatine with enough water to fully dissolve it.

7. The best time to take creatine is in the post-workout window, along with protein and carbs.

• Start off your mornings with a blender shake consisting of dry oats, a
protein powder blend, and some healthy fats like walnuts or flaxseed oil.
Prepare the shake “dry” at night by putting all the ingredients in a Tupperware
container. In the morning, all you’ll have to do is put some ice and water in
the blender, dump in the contents of the container, and blend for about thirty
seconds. This way, you can prepare and consume your first meal of the day in
just a few minutes.

• Prepare all your meals on one day of the week. Choose a day when

you're not very busy, like Sunday, to cook all your meats, vegetables,

rice, etc. Divide what you prepare into meals you can freeze in separate
containers,

then each night before you go to bed take out what you need for the

following day and let it thaw overnight in the fridge. This might sound

like a lot of work at first, but after a couple of weeks it will become

part of your regular routine.

How could anyone hate an egg? Yet, 20 years ago, the dietary naysayers decided that the cholesterol in eggs was translating to artery-clogging cholesterol in the blood -- and eggs splattered onto the no-no list.

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Finally, some scientists at the Harvard School of Public Health looked at a population of 117,000 nurses who had been followed for eight to 14 years and found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day.

Another study reported in the Journal of the American College of Nutrition found that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. Eggs might even be a good diet food!

1. Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.

2. Buy Cheap Proteins.