Make creatine a part of your fitness REGIMEN

.

BY SUZANNE HILL  

May 12, 2024

CREATINE is a naturally occurring compound found in small amounts in foods like meat and fish. It’s also commonly used as a supplement to enhance athletic performance, particularly in activities that require short bursts of intense effort, such as weightlifting or sprinting.

Fitness trainer Lennox Richards said use of creatine supplementation can benefit your fitness journey by helping to re-generate energy and improve strength and power.

“Creatine supplementation may also promote muscle growth by increasing water retention within muscle cells, which can lead to greater cell swelling and protein synthesis,” Richards said. “This can result in increased muscle size and strength over time.

“Creatine has been shown to reduce muscle damage and inflammation following intense exercise, potentially speeding up recovery between workouts and reducing soreness. Some research also suggests that creatine supplementation may have cognitive benefits, such as improved memory and mental performance.”

Here’s when he said you can include this supplement during training:

Pre-workout

Taking creatine before your workout will potentially enhance performance. Some people prefer this timing to ensure they have optimal energy levels and strength during their training session.

Post-workout

Consuming creatine after your workout can help replenish depleted stores and support muscle recovery and growth. Pairing creatine with a post-workout meal or shake that includes carbohydrates and protein can further enhance its effectiveness.

Anytime

Creatine has a cumulative effect, so taking it at any time of day, consistently, can ultimately lead to increased muscle creatine stores over time. This approach may be more convenient for those who don’t want to worry about timing their supplementation around workouts.

“The most important factor is consistency. Taking creatine daily, whether before or after workouts or at another time of day, can help ensure you reap its benefits over time,” Richards said. “Experimenting with different timing strategies and observing how your body responds can help you determine the best approach for your individual needs and preferences.”

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WESTMORELAND, Jamaica— Four bloodied slippers, a black Adidas school bag, a blue water bottle, a pair of gloves, and a sea of shattered glass paint th…

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{”jamaica-observer”:”Jamaica Observer”}

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{”jamaica-observer”:”Jamaica Observer”}

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{”jamaica-observer”:”Jamaica Observer”}

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WESTMORELAND, Jamaica— Four bloodied slippers, a black Adidas school bag, a blue water bottle, a pair of gloves, and a sea of shattered glass paint th…

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KINGSTON, Jamaica— Culture Minister Olivia Grange has expressed shock and sadness over the passing of renowned drummer Desi Jones. Jones died suddenly…

{”jamaica-observer”:”Jamaica Observer”}

FLORIDA, United States — When Queen of Reggae, Marcia Griffiths graces the stage today for a special 60th anniversary show in Miramar, Florida, she wi…

{”jamaica-observer”:”Jamaica Observer”}

WESTMORELAND, Jamaica – The bloodletting continued in Westmoreland as two brothers were shot and killed while playing dominoes at a shop in Burnt Sava…

{”jamaica-observer”:”Jamaica Observer”}

KINGSTON, Jamaica – Two-time World Championships silver medallist Marie-Josee Ta Lou-Smith of the Ivory Coast and Jamaica’s Julian Forte both ran seas…

{”jamaica-observer”:”Jamaica Observer”}

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variable_mobile_value = variable_mobile_value.replace(/^.+?\:/g,””);
variable_mobile_value = variable_mobile_value.replace(/\).*/,””);

mobile_value = post_slot.querySelector(”[mobile]”).innerHTML.match(/max-width.+?\;/)[0];
mobile_value = mobile_value.replace(/\s/g,””);
mobile_value = mobile_value.replace(/^.+?\:/g,””);
mobile_value = mobile_value.replace(/\).*/,””);

style_default_mobile_value = post_slot.querySelectorAll(”[style_default]”)[1].innerHTML.match(/max-width.+?\;/)[0];
style_default_mobile_value = style_default_mobile_value.replace(/\s/g,””);
style_default_mobile_value = style_default_mobile_value.replace(/^.+?\:/g,””);
style_default_mobile_value = style_default_mobile_value.replace(/\).*/,””);

post_slot.querySelectorAll(”[variable-pc]”)[0].innerHTML = post_slot.querySelectorAll(”[variable-pc]”)[0].innerHTML.replace(variable_pc_value, ”900px”);
post_slot.querySelectorAll(”[pc]”)[0].innerHTML = post_slot.querySelectorAll(”[pc]”)[0].innerHTML.replace(pc_value, ”900px”);
post_slot.querySelectorAll(”[style_default]”)[0].innerHTML = post_slot.querySelectorAll(”[style_default]”)[0].innerHTML.replace(style_default_pc_value, ”900px”);
post_slot.querySelectorAll(”[variable-mobile]”)[0].innerHTML = post_slot.querySelectorAll(”[variable-mobile]”)[0].innerHTML.replace(variable_mobile_value, ”899px”);
post_slot.querySelectorAll(”[mobile]”)[0].innerHTML = post_slot.querySelectorAll(”[mobile]”)[0].innerHTML.replace(mobile_value, ”899px”);
post_slot.querySelectorAll(”[style_default]”)[1].innerHTML = post_slot.querySelectorAll(”[style_default]”)[1].innerHTML.replace(style_default_mobile_value, ”899px”);
}
}
}
})(jQuery);
}
function posts_slot_36_category_position(){
//if the page is using body main_tmpl (and not fallback)
if(jQuery(”body”)[0].className.match(/main_tmpl/)!=null){


post_slot = jQuery(”#posts_slot-36”)[0];
if(window.innerWidth<600){
category_position_value = post_slot.querySelector(”[variable-mobile]”).innerHTML.match(/–category-position-js.+?\;/)[0];
}
else{
category_position_value = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/–category-position-js.+?\;/)[0];
}
category_position_value = category_position_value.replace(/\s/g,””);
category_position_value = category_position_value.replace(/^.+?\:/g,””);
category_position_value = category_position_value.replace(/\;/g,””);
if(category_position_value==”follow-order-content”){

}
else if(category_position_value==”onimage-bottom-right”){
articles = post_slot.querySelectorAll(’article’);

for(i=0;i div”);
myquery[0].style.height=””;
myquery[0].children[0].style.height=””;
myquery[0].children[0].style.display=””;
myquery[0].children[0].style.flexDirection = ””;
//myquery[0].children[0].style.alignItems = ”center”;
//post_slot.parentElement.style.alignItems=”stretch”;

//CHANGE STYLE
post_slot.parentElement.parentElement.parentElement.style.alignItems=”stretch”;
if(getComputedStyle(post_slot.parentElement.parentElement)[’display’] != ’none’){
post_slot.parentElement.parentElement.style.display=”flex”;
}
post_slot.parentElement.parentElement.style.flexDirection = ”column”;
//post_slot.parentElement.parentElement.style.alignItems = ”center”;
post_slot.parentElement.style.height=”100%”;
post_slot.style.height=”100%”;
myquery=jQuery(”#posts_slot-36 > div”);
myquery[0].style.height=”100%”;
myquery[0].children[0].style.height=”100%”;
myquery[0].children[0].style.display=”flex”;
myquery[0].children[0].style.flexDirection = ”column”;
//myquery[0].children[0].style.alignItems = ”center”;

articles = post_slot.querySelectorAll(’article’);

for(i=0;i= 600){
article_clickable = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/–article-clickable-js.+?\;/)[0];
article_clickable = article_clickable.replace(/\s/g,””);
article_clickable = article_clickable.replace(/^.+?\:/g,””);
article_clickable = article_clickable.replace(/\;/g,””);
} else {
article_clickable = post_slot.querySelector(”[variable-mobile]”).innerHTML.match(/–article-clickable-js.+?\;/)[0];
article_clickable = article_clickable.replace(/\s/g,””);
article_clickable = article_clickable.replace(/^.+?\:/g,””);
article_clickable = article_clickable.replace(/\;/g,””);
}

if (article_clickable == ”active”){
for(i=0;i titleandbody_height){
document.getElementById(id).getElementsByClassName(”body”)[0].style.display=”none”;
title_height = parseFloat(getComputedStyle(document.getElementById(id).getElementsByClassName(”title”)[0],null).height);
titleandbody_height = parseFloat(getComputedStyle(document.getElementById(id).getElementsByClassName(”titleandbody”)[0],null).height);
article_height=parseFloat(getComputedStyle(document.getElementById(id),null).height);
}

new_article_height=article_height+(title_height-titleandbody_height);
new_titleandbody_height=titleandbody_height+(title_height-titleandbody_height);

if(title_height > titleandbody_height){

document.getElementById(id).getElementsByClassName(”titleandbody”)[0].style.height=new_titleandbody_height + ”px”;
document.getElementById(id).getElementsByClassName(”titleandbody”)[0].style.maxHeight=new_titleandbody_height + ”px”;
}
}
}
}
}

return true;
}
function posts_slot_36_fit_body(){

if (typeof document.getElementById(”posts_slot-36”).getElementsByClassName(”template_2086_homepage_single_adula_3”) !== ’undefined’) {
for(k=0;(k

’).appendTo(’.footer:first’);
$(”).appendTo(’.footer .overlay’);
$(’.footer .overlay’).css({
’position’: ’fixed’,
’display’: ’flex’,
’inset’: ’0px’,
’background’: ’rgba(0, 0, 0, 0.5)’,
’z-index’: ’9999’,
’align-items’: ’center’,
’justify-content’: ’center’,
’height’: ’100vh’,
’width’: ’100vw’
});
$(’.footer .overlay .iframe-wrapper’).css({
’position’: ’relative’,
’overflow’: ’hidden’,
});
if ($(window).width() <= 1000 && $(window).width() < $(window).height()) {
$(’.footer .overlay .iframe-wrapper’).css({
’width’: ’80%’,
’padding-top’: ’50%’
});
} else {
$(’.footer .overlay .iframe-wrapper’).css({
’width’: ’50%’,
’padding-top’: ’30%’
});
}
var video_href = $(this).attr(’ta_videolink’);
if (typeof video_href !== ’undefined’ && video_href !== ”) {
var iframe = document.createElement(’iframe’);
iframe.src = video_href;
iframe.setAttribute(’allow’, ’autoplay’);
var parentElement = document.querySelector(’.footer .overlay .iframe-wrapper’);
parentElement.appendChild(iframe);
}
$(’.footer .overlay .iframe-wrapper iframe’).css({
’background’: ’rgb(255, 255, 255)’,
’box-shadow’: ’black 0px 0px 10px 0px’,
’position’: ’absolute’,
’inset’: ’0px’,
’width’: ’100%’,
’height’: ’100%’,
’padding’: ’20px’
});
$(’

×

’).appendTo(’.footer .overlay .iframe-wrapper’);
$(’.footer .overlay .iframe-wrapper .overlay_close’).css({
’position’: ’absolute’,
’top’: ’0’,
’right’: ’0’,
’z-index’: ’999’,
’font-size’: ’24px’,
’cursor’: ’pointer’,
’text-align’: ’center’,
’display’: ’flex’,
’align-items’: ’center’,
’justify-content’: ’center’,
’height’: ’24px’,
’width’: ’24px’,
’color’: ’black’,
’font-weight’: ’700’,
’transition’: ’0.3s ease’,
’opacity’: ’0.5’,
});
$(’.footer .overlay .iframe-wrapper .overlay_close’).hover(function() {
$(this).css({
’opacity’: ’1’,
});
}, function() {
$(this).css({
’opacity’: ’0.5’,
});
});

$(’.footer .overlay’).show();
$(document).mouseup(”click”, function(e){
var container = $(”.overlay iframe”);
if(!container.is(e.target) && container.has(e.target).length === 0){
$(’.footer .overlay iframe’).remove();
$(’.footer .overlay .overlay_close’).remove();
$(’.footer .overlay style’).remove();
$(’.footer .overlay’).remove();
}
});
}
});
}
function posts_slot_36_tablet_style(){
(function($) {
if($(”body”)[0].className.match(/main_tmpl/)!=null){
post_slot = $(”#posts_slot-36”)[0];

tablet_style_value = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/–tablet-style-js.+?\;/)[0];
tablet_style_value = tablet_style_value.replace(/\s/g,””);
tablet_style_value = tablet_style_value.replace(/^.+?\:/g,””);
tablet_style_value = tablet_style_value.replace(/\;/g,””);

if (tablet_style_value != null){
if (tablet_style_value == ”pc”){
// To do nothing
} else if (tablet_style_value == ”mobile”){
variable_pc_value = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/min-width.+?\;/)[0];
variable_pc_value = variable_pc_value.replace(/\s/g,””);
variable_pc_value = variable_pc_value.replace(/^.+?\:/g,””);
variable_pc_value = variable_pc_value.replace(/\).*/,””);

pc_value = post_slot.querySelector(”[pc]”).innerHTML.match(/min-width.+?\;/)[0];
pc_value = pc_value.replace(/\s/g,””);
pc_value = pc_value.replace(/^.+?\:/g,””);
pc_value = pc_value.replace(/\).*/,””);

style_default_pc_value = post_slot.querySelectorAll(”[style_default]”)[0].innerHTML.match(/min-width.+?\;/)[0];
style_default_pc_value = style_default_pc_value.replace(/\s/g,””);
style_default_pc_value = style_default_pc_value.replace(/^.+?\:/g,””);
style_default_pc_value = style_default_pc_value.replace(/\).*/,””);

variable_mobile_value = post_slot.querySelector(”[variable-mobile]”).innerHTML.match(/max-width.+?\;/)[0];
variable_mobile_value = variable_mobile_value.replace(/\s/g,””);
variable_mobile_value = variable_mobile_value.replace(/^.+?\:/g,””);
variable_mobile_value = variable_mobile_value.replace(/\).*/,””);

mobile_value = post_slot.querySelector(”[mobile]”).innerHTML.match(/max-width.+?\;/)[0];
mobile_value = mobile_value.replace(/\s/g,””);
mobile_value = mobile_value.replace(/^.+?\:/g,””);
mobile_value = mobile_value.replace(/\).*/,””);

style_default_mobile_value = post_slot.querySelectorAll(”[style_default]”)[1].innerHTML.match(/max-width.+?\;/)[0];
style_default_mobile_value = style_default_mobile_value.replace(/\s/g,””);
style_default_mobile_value = style_default_mobile_value.replace(/^.+?\:/g,””);
style_default_mobile_value = style_default_mobile_value.replace(/\).*/,””);

post_slot.querySelectorAll(”[variable-pc]”)[0].innerHTML = post_slot.querySelectorAll(”[variable-pc]”)[0].innerHTML.replace(variable_pc_value, ”900px”);
post_slot.querySelectorAll(”[pc]”)[0].innerHTML = post_slot.querySelectorAll(”[pc]”)[0].innerHTML.replace(pc_value, ”900px”);
post_slot.querySelectorAll(”[style_default]”)[0].innerHTML = post_slot.querySelectorAll(”[style_default]”)[0].innerHTML.replace(style_default_pc_value, ”900px”);
post_slot.querySelectorAll(”[variable-mobile]”)[0].innerHTML = post_slot.querySelectorAll(”[variable-mobile]”)[0].innerHTML.replace(variable_mobile_value, ”899px”);
post_slot.querySelectorAll(”[mobile]”)[0].innerHTML = post_slot.querySelectorAll(”[mobile]”)[0].innerHTML.replace(mobile_value, ”899px”);
post_slot.querySelectorAll(”[style_default]”)[1].innerHTML = post_slot.querySelectorAll(”[style_default]”)[1].innerHTML.replace(style_default_mobile_value, ”899px”);
}
}
}
})(jQuery);
}
function posts_slot_36_category_position(){
//if the page is using body main_tmpl (and not fallback)
if(jQuery(”body”)[0].className.match(/main_tmpl/)!=null){


post_slot = jQuery(”#posts_slot-36”)[0];
if(window.innerWidth<600){
category_position_value = post_slot.querySelector(”[variable-mobile]”).innerHTML.match(/–category-position-js.+?\;/)[0];
}
else{
category_position_value = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/–category-position-js.+?\;/)[0];
}
category_position_value = category_position_value.replace(/\s/g,””);
category_position_value = category_position_value.replace(/^.+?\:/g,””);
category_position_value = category_position_value.replace(/\;/g,””);
if(category_position_value==”follow-order-content”){

}
else if(category_position_value==”onimage-bottom-right”){
articles = post_slot.querySelectorAll(’article’);

for(i=0;i div”);
myquery[0].style.height=””;
myquery[0].children[0].style.height=””;
myquery[0].children[0].style.display=””;
myquery[0].children[0].style.flexDirection = ””;
//myquery[0].children[0].style.alignItems = ”center”;
//post_slot.parentElement.style.alignItems=”stretch”;

//CHANGE STYLE
post_slot.parentElement.parentElement.parentElement.style.alignItems=”stretch”;
if(getComputedStyle(post_slot.parentElement.parentElement)[’display’] != ’none’){
post_slot.parentElement.parentElement.style.display=”flex”;
}
post_slot.parentElement.parentElement.style.flexDirection = ”column”;
//post_slot.parentElement.parentElement.style.alignItems = ”center”;
post_slot.parentElement.style.height=”100%”;
post_slot.style.height=”100%”;
myquery=jQuery(”#posts_slot-36 > div”);
myquery[0].style.height=”100%”;
myquery[0].children[0].style.height=”100%”;
myquery[0].children[0].style.display=”flex”;
myquery[0].children[0].style.flexDirection = ”column”;
//myquery[0].children[0].style.alignItems = ”center”;

articles = post_slot.querySelectorAll(’article’);

for(i=0;i= 600){
article_clickable = post_slot.querySelector(”[variable-pc]”).innerHTML.match(/–article-clickable-js.+?\;/)[0];
article_clickable = article_clickable.replace(/\s/g,””);
article_clickable = article_clickable.replace(/^.+?\:/g,””);
article_clickable = article_clickable.replace(/\;/g,””);
} else {
article_clickable = post_slot.querySelector(”[variable-mobile]”).innerHTML.match(/–article-clickable-js.+?\;/)[0];
article_clickable = article_clickable.replace(/\s/g,””);
article_clickable = article_clickable.replace(/^.+?\:/g,””);
article_clickable = article_clickable.replace(/\;/g,””);
}

if (article_clickable == ”active”){
for(i=0;i titleandbody_height){
document.getElementById(id).getElementsByClassName(”body”)[0].style.display=”none”;
title_height = parseFloat(getComputedStyle(document.getElementById(id).getElementsByClassName(”title”)[0],null).height);
titleandbody_height = parseFloat(getComputedStyle(document.getElementById(id).getElementsByClassName(”titleandbody”)[0],null).height);
article_height=parseFloat(getComputedStyle(document.getElementById(id),null).height);
}

new_article_height=article_height+(title_height-titleandbody_height);
new_titleandbody_height=titleandbody_height+(title_height-titleandbody_height);

if(title_height > titleandbody_height){

document.getElementById(id).getElementsByClassName(”titleandbody”)[0].style.height=new_titleandbody_height + ”px”;
document.getElementById(id).getElementsByClassName(”titleandbody”)[0].style.maxHeight=new_titleandbody_height + ”px”;
}
}
}
}
}

return true;
}
function posts_slot_36_fit_body(){

if (typeof document.getElementById(”posts_slot-36”).getElementsByClassName(”template_2086_mob_homepage_single_adula_3”) !== ’undefined’) {
for(k=0;(k