Expert: MARK A. HOWELL - 2/25/2009

Question
I am a college freshman and I am planning on joining the AFROTC here at my
school.  As of right now I want to be best prepared to do the PFT and was
wondering if you had any suggestions on how to best train and stay fit
afterwards.  Also, what is your take on supplementing like creatine and protein?  
Which one would you suggest?

Answer
Sam,
If I were in your situation, and knowing what I know now, I'd spend a lot of time simply running.  It will get you in overall shape and help you pass the PT test.  You're probably already aware of the requirements
Men:
- 2 mile run: 19:16
- 1.5 mile run: 13:45
- Push-Ups: 34
- Sit-Ups: 38
I'm not a runner, I don't enjoy it and never did.  Running was something I'd do if I were being chased by a rottweiller.  But ever since the AF instituted the new requirements, it seems like every commander I had was a running nut.  True, it gets you in good enough shape to pass all the tests, but I'm just not built that way.  I'm a tall, large guy, former weight-lifter, and my size was more of a hindrance than an asset.  Usually it's mandatory that the whole squadron run at least once a week as a group.  That's why I advise you not to worry about bulking-up, rather concentrate on running.  FACTS:  Running burns more calories per minute than any other form of cardiovascular exercise.  Running regularly prevents muscle and bone loss.  Running also helps maintain and improve general health.
Throughout your training you'll probably run more miles than you've ever driven in a car.  When the squadron runs together as a group it's easy for the instructor to see who's in front and who lags behind.  It makes his job easier as to how to grade people on their performance.  Imagine trying to pick out who is best from 100 people doing push-ups all at once.  His eyes just can't take it all in.

As for the supplements you mentioned, personally, I'm not convinced either one will produce the results you're looking for.  Supplements are a multi-million dollar business for some companies and their advertising will lead you to believe the average man who occasionally works out can look like Arnold in his prime.  If you're a serious bodybuilder spending 5+ hours per day in the gym, then creatine would serve you better.  You can EAT protein, because it's found in every-day foods, such as steaks, but you can't eat creatine.  Protein will cause you to bulk-up faster, but you have to work extra hard to ensure that extra weight is muscle.  Remember also, carbohydrates spare protein, so if you are eating right, there is no need for extra protein intake.  If you're convinced you need supplements, it's more of a personal choice.  Research them both and then go for it.  You can never be too-informed.
Thanks for choosing to serve your country in the military.  That alone will make you a bigger and better person.
Colonel H