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The Most Researched Performance Enhancer You're Not Taking As a professional in the exercise science field, I've seen countless supplements come and go, but creatine stands out as the most scientifically validated   performance and health enhancer  available. Despite overwhelming evidence of its benefits, myths and misconceptions still prevent many people from leveraging this powerful (and natural) compound. Creatine was first identified in 1832 by a French scientist, but it didn’t become popular as a sports supplement until the 1990s—thanks to Olympic athletes using it to boost performance! In reviewing the research and working with clients, it’s clear that creatine isn't just for bodybuilders - it's a game-changer for anyone seeking improved physical and cognitive performance. In this guide, I'll break down the science behind creatine, dispel common myths , and explain why it might be the most important supplement you're not taking. What Exactly is Creatine?   Creatine is a naturally occurring compound that helps quickly regenerate ATP, the primary energy source for muscle contractions, improving strength, power, and high-intensity exercise performance. It also supports brain energy metabolism, enhancing memory, cognitive function, and mental fatigue resistance. Your body already produces creatine, and you can also get very small amounts of it from foods like meat, fish, and eggs. Physical Performance Benefits Increases muscle strength and power Enhances muscle growth Improves high-intensity exercise performance Accelerates muscle recovery Helps maintain muscle mass during weight loss Cognitive Benefits Improves brain function and memory Potentially reduces neurological disease risk Supports mental clarity and processing speed May help manage depression and brain-related disorders Understanding Water Retention   When you start taking creatine, you might notice a slight gain in weight. This is due to increased water retention in your muscles - not fat gain. This extra intramuscular water aids muscle performance and is a positive component of creatine. Dosage and Safety Recommended daily intake: 3-5 grams ~ 1 flattened tbsp Safest and most studied form: Creatine Monohydrate No significant side effects in healthy individuals Safe for long-term, continuous use Numerous studies have confirmed creatine's safety, even at high doses and over extended periods. Contrary to outdated myths, creatine does not damage kidneys in healthy individuals. Who Should Take Creatine? Athletes and fitness enthusiasts Individuals seeking cognitive enhancement People looking to preserve muscle mass Adults of all ages interested in performance optimization The bottom line: Creatine is safe, effective, and incredibly well-researched. It offers benefits far beyond just muscle building. Stay tuned for my next edition on creatine, where I will take a deeper dive into the cognitive benefits  as well as its specific benefits to Females References: Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. Avgerinos, K. D., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Experimental Gerontology, 108, 166-173. Chilibeck, P. D., et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. Candow, D. G., et al. (2015). Low-dose creatine combined with protein during resistance training in older men. Medicine and Science in Sports and Exercise, 47(9), 1987-1995. Smith-Ryan, A. E., et al. (2021). Creatine Supplementation in Women's Health: A Systematic Review. Nutrients, 13(3), 877. By Darwin Anderson (CSCS, CNC, CF-L1, PhD Student)

You're in the gym every week, you're working hard, why not understand how to maximize your efforts? Variations of the bench press: incline, decline, flat, barbell, dumbbell, wide grip, and narrow grip. Each variation provides slightly different stimulus to different muscles. As a fitness professional, I've watched individuals struggle to understand the true mechanics of muscle growth. Despite the abundance of fitness content, the scientific process of building muscle remains a mystery for most. In studying muscle physiology, working with athletes, and translating complex scientific research into actionable strategies, I've learned that muscle growth is a precise, scientifically governed process that anyone can master. In this guide, I'll break down the science of muscle building, demystify hypertrophy, and show you exactly how to optimize your resistance training for maximum muscle growth. What is Muscle Hypertrophy?   Muscle hypertrophy is the scientific term for muscle growth. It occurs when muscle fibers increase in size in response to mechanical stress from resistance training. Benefits of Muscle Building Optimal Muscle Growth Strategies The Muscle Growth Process Recovery is Crucial Benefits of Muscle Building Increased metabolic rate Enhanced insulin sensitivity Improved bone density Better joint protection Reduced injury risk Improved body composition Enhanced cognitive function Increased testosterone and growth hormone production Optimal Muscle Growth Strategies Train each muscle group 2-3 times per week Use progressive overload (gradually increasing weight/reps) Prioritize compound movements (squats, deadlifts, bench press) Aim for 10-20 sets per muscle group weekly Use rep ranges of 6-12 for hypertrophy Ensure adequate protein intake (0.8-1g per lb of body weight) The Muscle Growth Process Mechanical Tension Resistance training creates high levels of physical stress in muscle fibers Triggers cellular signaling that initiates muscle protein synthesis Heavier weights and challenging resistance create more significant muscle tension Metabolic Stress High-volume training creates metabolic byproducts in muscles These byproducts stimulate growth hormone release Causes "pump" sensation during training Muscle Damage and Repair Resistance training causes controlled muscle fiber damage Body repairs damage by creating larger, stronger muscle fibers This adaptation prepares muscles for future stress Recovery is Crucial Muscle growth happens during rest, not during training. Prioritize: 7-9 hours of sleep nightly Proper nutrition Adequate protein intake Hydration Stress management The bottom line: Muscle growth is a scientifically driven process, but it’s not rocket science. Get in the gym consistently, train all your muscles hard at least twice a week, and be intentional with how you recover (sleep, nutrition, stress management). References: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their applications to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Mitchell, C. J., et al. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. Radaelli, R., et al. (2015). Low- and high-load resistance training periods: effects on muscle mass and strength gains. Scandinavian Journal of Medicine & Science in Sports, 25(5), 613-621. Staron, R. S., et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. Journal of Applied Physiology, 76(3), 1247-1255. By Darwin Anderson (CSCS, CNC, CF-L1)

Protein is essential for maintaining and improving overall health, but there's a lot of confusion about how much we need and when we should consume it . In this edition, we'll dive into the research and clear up some common misunderstandings about protein. Sirloin steak has roughly 50g of protein per serving and is one of the most nutrient-dense proteins. As a fitness professional, one of the most common questions I hear is, "How much protein do I need?" I get it - the information out there is overwhelming and often contradictory. Scroll through social media, and you'll find influencers pushing protein shakes every hour, while traditional guidelines suggest surprisingly low amounts that seem impossible for building muscle. Even medical websites can't seem to agree on how much we should eat. In this guide, I'll cut through the confusion and give you the evidence-based information you need to optimize your protein intake - no pseudoscience, no supplement sales pitch, just practical advice you can trust and start using today. Table of Contents: Why Is Protein So Important? How Much Protein Do I Need? Clearing Up Protein Misconceptions Why Is Protein So Important? Protein is an essential nutrient that is the building block for nearly every structure in your body. It's made up of amino acids that are crucial for maintaining and repairing tissues throughout your body. Here's what protein does: Builds and repairs muscle tissue Forms enzymes and hormones Maintains bone health and strength Supports immune system function Keeps your skin, hair, and nails healthy Promotes feelings of fullness and satiety While carbohydrates and fats are your body's primary energy sources, protein's central role is structural and regulatory - it's the foundation for building and maintaining your body's tissues and supporting various biological processes. Getting adequate protein is especially important if you're physically active or looking to maintain or build muscle mass. How Much Protein Do I Need?   While the recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, this number is outdated and represents the bare minimum to prevent deficiency – not what's optimal for health, body composition, and performance. Current research strongly supports consuming significantly more protein than the RDA suggests . For optimal health and body composition, aim for: 0.8 to 1 gram of protein per pound of body weight daily For example: if you weigh 150 pounds, shoot for 120-150 grams of protein per day If you weigh 200 pounds, aim for 160-200 grams daily Why aim this high? Because there are virtually no downsides to consuming more protein (assuming you're otherwise healthy), but there are numerous benefits: Better muscle growth and recovery Improved body composition Enhanced satiety and appetite control Preserved muscle mass during weight loss Better bone health as you age Many people worry about eating "too much" protein, but research has consistently shown that high protein intakes are safe for healthy individuals. If anything, most people don't eat enough protein to optimize their health and fitness goals. Start by calculating your target (multiply your body weight in pounds by 0.8-1.0), then work on gradually increasing your protein intake until you reach this range. You might be surprised at how much better you feel when consistently hitting these protein targets! Clearing Up Protein Misconceptions "Too much protein is bad for your kidneys."  This is a persistent myth. Research shows that healthy individuals can safely consume up to 2 grams of protein per kilogram of body weight daily without negatively affecting kidney function. "Protein powders and supplements are necessary to get enough protein."  While protein powders and supplements can be helpful in certain situations, you can absolutely meet your protein needs through whole, nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. "I need to space out my protein intake evenly throughout the day."  There is no conclusive evidence that your body can only utilize a certain amount of protein at one time. Consuming protein with each meal and snack is beneficial, but the total daily intake is most important. The bottom line is that protein is essential for your health and well-being. Focus on getting high-quality protein from a variety of whole food sources, and don't be afraid to adjust your intake based on your individual needs and fitness goals. Stay tuned for our next edition, where we'll dive into the science behind resistance training and muscle building! References: Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C., Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366. Darling, A. L., Millward, D. J., Torgerson, D. J., Hewitt, C. E., & Lanham-New, S. A. (2009). Dietary protein and bone health: a systematic review and meta-analysis. The American journal of clinical nutrition, 90(6), 1674-1692. Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN nutrition, 2013. Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2013). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 23(3), 208-219. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 1-20. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S. Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., ... & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.

Sheri A. "Because of Jared’s encouragement and enthusiasm, I have not only become so much more confident in my athletic abilities but in myself as well. Thanks to Jared, my workout “routine” has become something that is not routine at all, but just a part of how I live my life." Katherine Y. I am new to strength training, and I really enjoy working with Vicky because she always makes sure my form is correct, devises interesting workouts, and challenges me to do more than I thought possible. She is friendly, extremely knowledgeable, and enthusiastic. Some personal trainers stop when you reach the end of your time limit - Vicky will keep going to ensure you complete all of your exercises. She really cares! WHAT CLIENTS SAY “Meaghan is really positive, realistic, flexible, knowledgeable and consistent.” — Jon A. Paul G. I am a very active 74 year old male that has been working with Vicky for 3 years. She has helped me design work out regiments that allow me maintain my active life style. She counsels me on keeping my goals achievable and realistic for my ability. Monica W. Sports have been part of my life from a young age, whether it be swimming, volleyball, lacrosse, crew, or sailing. Before joining the CAC I had pretty much trained with a team or on my own. I met Jared through taking Les Mills body pump and rpm classes and enjoyed his energy and enthusiasm during them. In 2011, after about a year of taking classes, I started personal training with Jared. One of my goals for training was to be physically stronger--he introduced me to weight training, which previously was never part of my workout regimen. Due to my knee surgery in 2007, I had apprehensions about my ability to lift heavy weights. Jared took my concerns into account and had me do exercises to strengthen my knees and increase my mobility. Now, I can confidently do back and front squats with more than my body weight. I am stronger now than I have ever been. Jared is caring, supportive, and encouraging. He motivates me to push beyond my perceived limits. His passion for fitness is apparent in the creative, challenging, and fun workouts he creates for me. Matt M. I started working with Jared knowing absolutely nothing about working out and physical fitness. I've been training for about a year and a half now and he's been great teaching me what to do and encouraging me to push myself past where I think I can go. When I started, I was feeling very intimidated by everything in the gym but I've become more comfortable with using the weights and equipment and now find myself looking forward to our sessions. I've really appreciated his dedication to not just my physical but also mental development in this regard. We've also started tracking my personal best max weights, and it's been especially encouraging seeing that grow with time and show real results. I also really appreciate Jared's understanding of my sometimes shifting schedule and his willingness to work with me on finding times for our sessions Jon A. After years of struggling to rehab my knee tendonitis on my own, I began training with Meaghan with 2 goals: 1. To get my knee healthy enough so that I can enjoy activities like running and playing basketball again, 2. To re-establish exercise as a regular part o my weekly routine. I have been training with her for 9 months and throughout the entire time we've trained I have seen clear and consistent improvement with my knee and with my overall conditioning. I am even running 5K races again and am back to playing some basketball as well. Meaghan is really positive, realistic, flexible, knowledgeable, and consistent. Her dedication has helped motivate me to stay dedicated. Every individual workout is really well structured, and the overall fitness program she created was designed to help me meet my goals while also providing me with constant challenge. I highly recommend her as a personal trainer.

Stavy is one of CAC's expert personal trainers. As a Personal Trainer & Crossfit Coach CPT, CES, they'll help you reach your fitness goals. < Back Stavy Papadopoulo Personal Trainer & Crossfit Coach CPT, CES Stavroula received her education in her home country of Greece. There she received the Diploma of Professional Specialty, Education and Physiologist Training. She also received her certification for AAPT (American Academy of Personal Training.) In addition, before and after her graduation, she worked at the AAPT school and did individual personal training. Stavroula tries to motivate and coach people to improve their physical fitness through training techniques and skills. She assesses form, technique, and physical ability and then develops a program that best targets a client's needs and makes adjustments to the program to meet the client's goals. She teaches her clients how to remain safe and free of injury by following good form and safe practices. Stavroula also suggests ways to further improve and maintain good health by educating clients on nutrition, lifestyle, and weight control. She specializes in corrective exercise which means helping to keep clients injury-free. Additionally, she likes to monitor her client's progress so they can see the progress they've made. Demonstrating exercises and routines to her clients is also important to her as well as motivating and encouraging them. Favorite free time activities of her's include: meditating, traveling, reading and listening to podcasts. Stavroula believes that it's important to travel to different places that make you happy, and make memories that will last long. SEND AN EMAIL Testimonials Just wanted to drop a note that Stavy' the best. Cole was good but the Greek freak figured out my body, the way my mind works, and actually got me to see fitness the way she does, which is pure joy.. We've made incredible gains the past three months and it's only getting better. She takes great pride in being more than just a physical consultant but someone helping me reshape myself into something completely new. She's the coolest, so sweet and honest in the best way possible. The most impressive thing is that I'm always looking for obscure fitness things on YouTube and every time I bring it up she knows exactly what I mean, then explains why we're actually doing xyz... to further isolate the issue for strength and flexibility. What a lovely person. - Matty P. My personal training sessions with Stavroula each week are two of the most challenging hours of my week, but also the most rewarding. “Stavy” dedicated immense effort to learning and understanding my goals and my capabilities, and spends considerable time before each of our workouts planning a routine that will push me closer to achieving those goals. She meets her clients where they are in terms of their current fitness but pushes them just a little beyond their comfort zone to achieve lasting results. She constantly adjusts each workout routine to improve the experience. She is also extremely flexible, allowing me to prioritize my fitness goals around a relatively hectic schedule. After just a few months, I already look and feel better and have renewed confidence both in and out of the gym. I cannot recommend Stavy more highly! She is a consummate professional and a world-class trainer! - Justin W.

Louis is one of CAC's expert personal trainers. As a Personal Trainer & Fitness Instructor , they'll help you reach your fitness goals. < Back Louis Aleen Personal Trainer & Fitness Instructor Say Hello to Louis Aleen He's from Atlanta, GA, and is an ACE-certified trainer who has been personal training & instructing fitness classes/training sessions for 8 years! Louis has an athletic background in football, basketball, and boxing and approaches personal training with an emphasis on functional workouts. He looks at more than just muscle strength, focusing on agility, mobility, "muscle health," and balance to get practical, efficient & injury-free results. Louis wants to be a valuable and reliable source regarding health/fitness. He offers versatile training options ranging from recovery programs, boxing conditioning, and strength training programs. He works with individuals of ALL fitness and health backgrounds. Reach out today and SCHEDULE FREE CONSULTATION. SEND AN EMAIL Testimonials