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akash-kumar007 · 3 months ago

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How much creatine should you use?

Creatine is one of the most popular and widely researched supplements in the fitness world. It is known for enhancing strength, increasing muscle mass, and improving exercise performance. However, the question that often arises among all people is; How much creatine should you use? In this blog, we'll expose a wide dosage of creatine, its benefits, and the medical guidelines surrounding its use.

What is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during high-intensity activities like weight lifting or sprinting. Most of the creatine in your body is stored in your muscles as phosphocreatine and it plays a crucial role in ATP (adenosine triphosphate production) which is the energy currency of your cells.

Benefits of Creatine Supplementation

Before diving into the dosage, it's essential to understand why people use creatine supplements:

Increased Muscle Mass: Creatine promotes water retention within muscles, leading to muscle vocalizations and increased muscle size.

Enhance Strength: It increases ATP availability, allowing for more extended and intense exercise sessions, which leads to strength gains.

Improve Exercise Performance: Creatine boosts endurance, especially doing short explosive activities like sprinting or lifting heavy weights.

Faster Recovery: It helps in faster muscle recovery after an intense workout producing muscle strains or soreness after the workout routine.

Recommended Creatine Dosage

The Loading Phase:

The loading phase is a strategy that involves taking a higher dose of creatine than a regular maintenance dose for short periods to help maximize your creatine stores and experience its benefits quickly. To saturate the muscle with creatine quickly many experts recommend a loading phase. During this period, you should take:

20 grams of creatine per day, split into 4 doses of 5 grams each. This loading phase typically lasts for 5-7 days, which allows your muscle to become saturated with creatine rapidly, leading to quicker results in strength and performance.

2. The Maintenance or Non-loading Phase:

The non-loading phase is a strategy where a creatine loading phase is not required if you plan to take creatine for an extended period of time (30 days or more). The standard recommendation is:

3-5 grams per day, this amount is enough to maintain muscle creatine stores without the need for continued high doses. Most research supports that 5 grams per day is sufficient for long-term benefits.

3. Skipping the Loading Phase:

if you prefer not to go through a loading phase or high doses, you can take 3-5 creatine per day from the start. However, it will take 3-4 weeks to reach full muscle saturation, meaning the process is going to be slow but it will have higher benefits appear more gradually.

Creatine and Body weight

Some experts suggest creatine dosage could be tailored to your body weight:

0.3 grams per kg of body weight per day during the loading phase.

0.03 grams per kg of body weight per day for the maintenance phase or non-loading phase.

For example; if your weight is 70kg the loading phase would require about 21 grams of creatine per day (0.3*70=21) followed by around 2.1 grams per day (0.03*70=2.1) for the maintenance or non-loading phase. This personalized approach may be more effective for an individual of different sizes as per the medical term.

Safety and Potential Side Effects

Creatine is generally considered safe when taken with recommended dosages. Several studies have confirmed that long-term use (up to 5 years) at moderate dosage does not cause significant health issues in healthy individuals.

However, some possible side effects of creatine include:

Water Retention: Creatine pulls water into your muscles which may cause bloating or weight gains.

Digestive issues: If individuals practice the loading phase then some can experience stomach discomfort because it is quite difficult to digest a heavy dose of creatine in a day.

Kidney Function: If an individual has pre-existing kidney conditions or kidney disorders, then consult your doctor first before using creatine. In healthy individuals, there is no evidence that creatine harms kidney functions.

Conclusion

Creatine is a highly effective supplement for improving strength, muscle mass, and performance. The recommended dosage varies depending on a goal but generally, a loading phase followed by non-loading doses is the most common approach. if you are new to creatine or have an underlying health condition it is always a good idea to consult with a healthcare professional before starting any supplement regimen. But following the appropriate dosage and staying consistent, creatine can be valuable to your fitness journey.

#health & fitness #gymlife #lifestyle #self love #supplements #gym bros #yoga #workout #gymgoals

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bricsflix · 6 months ago

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Warrior Creatine supplement that brings you all the benefits of ultra-premium quality creatine monohydrate powder without the side effects. An essential part of any fighters' training regime - research proven, clinically backed pure creatine support! * 60 Super-Charged Servings! * Incredible Flavours! * Pure Creatine Supplement! * Made with the purest available creatine * Micronised for easier mixing, uptake and consumption * Unflavoured - add it to your pre or intra-workout for a creatine boost * No fillers, additives or junk - just clinically proven Creatine * Research proven to work in countle T studies over 20yrs * Made with the purest available Creatine * Micronised for Easier Mixing, Uptake and Consumption * Add it to your pre or intra-workout for a creatine boost * Why is there a hole in the IHS (heat seal) liner of the closure? On some of our 100mm closures and almost all of the120mm closures, it is standard to find a small pin 1]prick size hole in the heat seal liners. * This hole is added during the manufacturing process of the closure. * The reason for this is it allows for a very small amount of ventilation in the final product

#creatine #fitness #gym #workout #exercise #weightlifting #pushups

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enby-nyc · 2 years ago

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Transform Your Body: The Ultimate Guide to Supplements and Herbal Remedies for FTM Workouts and Increased Testosterone Levels

Are you searching for the definitive guide to supplements and herbal remedies for female-to-male transgender (FTM) exercises and improved testosterone levels? Look no further! This in-depth guide will provide you with all of the knowledge you need to make educated judgments regarding the most effective supplements and medicinal herbs for bringing about a transformation in your body.

We'll cover everything from how they can improve muscle mass, strength, endurance, libido, energy levels, mental clarity, and more. With this information, you can be certain that any dietary supplement or herbal treatment that you select is appropriate for your specific requirements. So get ready to unlock your potential as we explore all of the fantastic benefits that these natural tools have to offer!

Overview of Supplements and Herbal Remedies for FTM Workouts

Supplements and herbal treatments are potent tools that can assist in providing you with the most from your workouts and achieving your fitness goals. They can provide essential nutrients, vitamins, minerals, and other compounds that your body needs to grow muscular, strong, and healthy. Some supplements may even be able to increase testosterone levels in FTM individuals experiencing issues with low testosterone, which can have a positive effect on strength, endurance, and libido, as well as work to lower gender dysphoria.

When it comes to supplements, you should always look for those that are specifically made for trans-masculine individuals. These products will contain the ideal balance of ingredients needed to get the most out of your workouts while avoiding any potential side effects. Some of the most popular choices include whey protein, creatine, and BCAA supplements.

In addition to supplements, several herbal remedies may be able to help you get the most out of workouts designed for trans-masculine bodies. These natural alternatives can provide significant benefits in terms of increased testosterone levels, higher levels of sexual functioning, improved energy levels, mental clarity, and more. Some popular herbal supplements for female-to-male transgender individuals include tribulus terrestris, DHEA, ashwagandha, and fenugreek.

Benefits of Supplements and Herbs for FTM Workouts and Increased Testosterone Levels

Working out is a great way to stay fit and healthy when thinking about transgender health, but if you're looking to take your physique to the next level during your transition process, taking supplements and herbs can help. The fantastic this is that most of these aren't inherently testosterone supplements, but they do wonders to boost testosterone levels anyway!

For example, supplements like tribulus terrestris can boost follicle-stimulating hormones, which in turn can increase testosterone production and promote muscle growth.

Furthermore, zinc deficiency has been linked to testosterone deficiency; therefore, supplementation with zinc is an excellent way to increase testosterone production in FTM individuals.

Meanwhile, Tongkat Ali root—touted as one of the most powerful testosterone therapy boosters around—combines the important hormones DHEA and androsterone for enhanced testosterone levels.

Herbs like ashwagandha are also great for regulating cortisol levels, which could be reducing your levels of sexual desire, as well as cause other adverse effects like weight gain.

So if you're looking for long-lasting gains from engaging with FTM-oriented workouts, herbal remedies, and dietary supplements are worth considering!

Types of Supplements to Consider

Supplementation is an important part of any workout routine, particularly for those transitioning from female to male. The right supplements help facilitate the impact and success of the exercise program while supporting an increase in testosterone levels, and there are myriad supplements that can be employed to your benefit.

Hormone therapy

Hormone therapy is a type of supplement taken to raise testosterone levels. It usually consists of synthetic or bio-identical hormones and can be taken orally or injected. It’s important to speak with your doctor before starting any hormone therapy program as long-term use can cause an increased risk of certain health problems such as prostate cancer or heart attack.

One type of hormone therapy is testosterone replacement therapy (TRT). Testosterone replacement therapy for regulating hormone levels in transgender patients is an important step in transitioning. The process begins with an evaluation from a qualified healthcare professional, who can assess the patient’s eligibility and physical readiness before prescribing hormone treatments.

Generally speaking, testosterone therapy involves the gradual, long-term introduction of testosterone into the system to initiate visible physical changes in the body. This could involve pills, topical gels, intramuscular injections, or other modes of delivery, depending on what is most suitable for the patient and prescribed by their doctor.

Changes caused by introducing testosterone into the body can include the growth of muscle mass, decreased fat distribution around hips and thighs, changes in sex drive, facial and body hair growth, and a deepening of the voice. However, these outcomes will differ between individuals and many different variables influence the success of hormone replacement therapy.

Some gender-affirming hormone therapy treatments are available over the counter, and in some instances, a doctor’s prescription is not required. It is important to discuss any possible risks with your healthcare provider before starting any kind of hormone replacement therapy.

Creatine

A naturally occurring amino acid called creatine is used to replenish muscle glycogen stores after rigorous exercise. It is an essential supplement for any trans person who is serious about their workout regimen.

Creatine helps to boost the body's ability to perform at a higher intensity and for a longer period, leading to increased gains in strength, speed, and power. Supplementing with creatine increases the body’s production of ATP, which is responsible for the muscles' contractile function and energy transfer.

Creatine also helps muscle cells absorb more water, resulting in bigger muscles and faster recovery times after intensive workouts. This supplement has risen to popularity rather quickly due to its many advantages, becoming one of the most prominent supplements among those trying to boost muscle mass, strength, and stamina. Therefore, creatine is an essential part of any health regimen for transgender men seeking noticeable physical changes from their workouts.

Other Supplements and Herbal Remedies

To maximize the benefit of an FTM workout, consider adding the following supplements to your regimen: ZMA, whey protein, Omega-3 fatty acids, ashwagandha, and maca root powder.

ZMA

ZMA supplements help with muscle growth and affect testosterone levels. Additionally, research suggests that it is possible to experience improvements in sexual function by taking a daily ZMA supplement. ZMA is testosterone-boosting, libido-enhancing, and mood-elevating, making it an ideal supplement for those interested in these benefits.

The clinically studied ingredients in ZMA have been found to increase free testosterone levels and reduce feelings of stress, which can help address the physical and psychological barriers that often impede reaching improved sexual function.

These natural ingredients also balance out hormones involved with reproduction and libido such as estrogen and progesterone, which are primarily useful for MTF individuals instead of FTM. Increased energy levels are also associated with ZMA supplementation, providing improved stamina.

Whey protein

Nutritionally, whey protein is highly recommended for transgender men in transition. This advantage is because whey protein contains all nine essential amino acids, including leucine, which helps increase muscle mass.

This can be beneficial during a masculine transition as increased muscle mass results in increased testosterone production, leading to optimal health and improved progress in transition-related goals such as appearing more masculine by decreasing physical components of gender dysphoria.

Additionally, many forms of whey protein offer a good source of calcium and vitamin B12—two essential vitamins necessary for healthy bone mass and nervous system function that may be lacking when on hormone therapy. With adequate doses of whey protein plus proper safety measures, the FTM transition can become even more fruitful.

Omega-3 fatty acids

Omega-3 fatty acids improve natural hormone balance helping restore normal testosterone levels. They are essential for overall health and well-being, but they can be especially beneficial to those transitioning toward masculinity. Omega-3 fatty acids have been linked to improved growth in muscles, healthy testosterone levels, improved brain function and clarity, better circulation, a healthy heart rate, and circulatory system, improved sleep quality, and an enhanced immune system.

Moreover, omega-3 fatty acids have been demonstrated to lower inflammation in the body, which may aid in recovery by decreasing the necessary recovery periods after intense workouts. Furthermore, research suggests that omega-3 supplements aid in improving mental health, since they can reduce feelings of anxiety and depression that can accompany transitioning.

Taking regular supplements of omega-3 fatty acids or incorporating omega-3-rich foods like salmon and flaxseed into your diet can be a great way to improve physical and mental health while transitioning.

Ashwagandha

Ashwagandha has long been known for its testosterone-boosting properties. It is a powerful herbal supplement that has become increasingly popular as a supplement for transgender people. It contains active compounds that have been used to help improve overall well-being and health.

Clinical studies found that ashwagandha can reduce the levels of cortisol, a hormone known to increase when under strain or stress. Furthermore, it can also boost testosterone levels, whilst decreasing inflammation and preventing excess weight gain.

This incredible herb is known to calm the body and support its natural healing process which makes it an ideal supplement for trans-masculine people. With regular use, ashwagandha can help regulate hormone levels and provide relief from anxiety or depression. Ashwagandha is undoubtedly a necessity for optimal transgender health.

Maca root

Maca root helps promote healthy oxygen levels in the body contributing to an increase in testosterone production. It has been shown to provide incredible nutritional benefits for trans men especially.

Maca root, harvested from Peru and other parts of South America, is an effective natural supplement with several amazing health benefits. Its high vitamin and mineral content makes it a useful aid in maintaining stamina and relieving tension, both of which are essential for those transitioning from female to male bodies as adequate amounts of energy and relaxation are needed for the process.

Additionally, maca root helps to boost physical strength and endurance, allowing transgender men to face the demands imposed by their transitioning journey more consistently. Furthermore, maca roots are rich in antioxidants that support overall well-being; important for those embarking on hormone replacement therapy which can cause a wide variety of negative side effects due primarily to increased amounts of powerful hormones being introduced into the body.

All these features make maca root an ideal supplement for those beginning or undergoing transition, as it can provide more power to face day-to-day tasks and pressures while maintaining good health during what can be an otherwise tumultuous time.

Supplementing with these types of products will not only boost testosterone levels but also support healthy workouts needed to complete your transition process with minimal stress.

How to Choose the Right Supplement for You

When it comes to supplements, always look for those that are specifically made for FTM individuals, as these are more likely to be optimized for your body's needs. Here's how to choose the right supplement for you:

Consider your workout type and intensity

Different supplements work best with different types of workouts. For example, if you're focusing on weight training, you'll want to look for products that contain anabolic compounds like creatine or testosterone boosters like tribulus terrestris. On the other hand, if you're working on cardio or HIIT, you'll want to look for products that contain stimulants or energy boosts like caffeine or B vitamins.

Check the ingredients

Be sure to read the label and check the ingredients before you buy any supplement. Make sure that what you're buying is safe by ensuring it contains only natural plant-based ingredients with no added sugars or preservatives.

Do your research

It's always important to do ample research before taking any supplement. If you're wondering whether or not the supplements for your exercise regimen are having a positive effect, reading reviews and talking to other people who have used the same product might help.

Effectiveness

Make sure the supplement you choose is effective. Research shows that certain natural ingredients can be highly beneficial for those transitioning from female to male bodies, but not all supplements are equally effective. Be sure to pick a product that is formulated specifically for trans-masc individuals to get the most benefit from it, and conduct more research on your own to make sure the supplement you choose is optimal for your goals.

Consult a doctor

Before starting any new supplementation routine, it's important to check with your doctor first and make sure that the supplement won't interact negatively with any medications you're taking. Otherwise, it's possible that a supplement can induce an unwanted or negative effect.

By following these tips, you can be sure that you're choosing the right supplement for your workouts and getting the most out of them.

With the help of supplements, you can reach your fitness goals and complete your transition journey with success.

Health Risks Of Using Supplements for FTM Workouts and Increased Testosterone Levels

Although supplements can be incredibly beneficial for trans men, it's important to remember that they can also pose some serious risks. Excessive consumption of certain supplements may lead to increased testosterone levels, which can have an effect on the body and cause certain health risks. Too much of a good thing can be bad, as the saying goes.

These adverse effects include high blood pressure, liver damage, depression, and anxiety. It is important to only take the recommended dosage of any supplement and consult a doctor before taking any new ones. Additionally, be sure to monitor your testosterone levels regularly to ensure they remain within healthy ranges.

Making the Most of Your Daily Supplements

Set Specific Goals

Before starting a supplement routine, you should always have a goal in mind. Setting specific goals will help you plan your diet and supplement regimen to get the most out of it.

Start Slowly

Don't overdo it when starting a supplement regimen. If you're taking a supplement, start with a low amount and work your way up as your body adjusts.

Take Supplements Consistently

Supplements work best when taken consistently. Develop a schedule for taking your supplements and stick to them so that your body can benefit from them most.

Product Consistency

Be sure to stick with the same product if you find one that works for you. Different supplements or different brands may have different ingredients and dosages, so it's important to stay consistent to get full benefits from them.

Eat Healthily

Supplements may help you reach your fitness goals, but don't forget the importance of eating a balanced diet. To maximize the effectiveness of your supplements, aim for a diet rich in fresh fruits and vegetables and lean meats.

Keep Track

Track your progress by writing down any changes you notice after taking a supplement and make adjustments to your regimen as needed. This will help you monitor your results so that you can make sure that you're getting the best out of your exercise and supplementation routines.

Dosage

Always adhere to the recommended dosage indicated on the bottle of any supplement you take. Taking more than what is advised can be dangerous and lead to serious adverse effects.

Common Questions About Using Supplements and Herbal Remedies

Are herbal supplements safe?

Herbal supplements are generally considered safe and can be an effective way to boost testosterone levels. However, it's important to do your research and consult with a doctor before taking any supplement to avoid potential adverse effects that you may not be aware of.

When will I feel the effects of taking a supplement?

Generally, it can take a few weeks for supplements to start working. Consistently taking your supplements as directed and waiting for them to take effect might be frustrating, but you should start to notice an improvement in your testosterone levels over time.

How often should I take my supplements?

It depends on the type of supplement you're taking. Most supplements should be taken daily to see the most benefit. However, always read the directions on the label and follow them carefully.

Using supplements and herbal remedies can be a great way to boost testosterone hormone levels and help improve the benefits of many workouts. Be sure to do your research, consult with a doctor, and take your supplements as directed to get the most benefit from them.

Final Thoughts

For those planning to transition from female to male, supplements can be an invaluable tool for reaching their fitness goals and staying healthy throughout their journey.

A testosterone-boosting supplement composition can be an effective way to increase testosterone levels in those who are experiencing a testosterone deficiency. Supplements can also be used to boost the benefits of workouts for trans-masc individuals, allowing for a higher level of intensity and more significant results.

Nonetheless, it's crucial to keep in mind that supplements shouldn't be your only strategy for success. A healthy diet and regular exercise still play an important role in improving overall health and wellness.

Follow the advice given above and know all the risks associated with taking supplements for FTM workouts, so you can safely use these products to help you transition and reach your health goals.

#FTM workouts

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aobnutritionblog · 2 years ago

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What's Pre Workout Powder? Is it Safe and Healthy?

At the Start: There have been several publications and studies conducted to determine the effects and impacts of using pre workout gym supplements. Naturally-derived pre workouts with low caffeine content have proven more efficient and portent.

Pre workout powders, strong pre workouts stimulants-free pre workouts, sachets and shots all have varying compositions aimed at boosting energy. Pre workouts as they are usually called, are basically in various formats as desired by the users. Today, they have been refined to provide multiple health benefits as well.

Composition and Purpose of Pre Workout Powder

Most pre workout supplements from the best of Dim supplement Ireland are meant to give you energy vital in gym sessions. Feeling ungainly or uninspired? A pre workout powder, a strong pre workout, stimulant-free pre workout, or shots and sachets can go a long way in building your essential energy reserves. But what’s contained in these optimum nutrition Ireland pre workout supplements?

Amino Acids: help in muscle growth, reduce the effects of heavy workouts like aches, cramps, and soreness, and enhance energy production and storage.

Creatine is a popular fast energy supplier to the muscles during gym workouts and other physical routines. It is also a performance booster with enhanced physical energy and endurance.

Vitamins: vitamins are essential in the body for several reasons. For instance, vitamins B12 are vital in converting food into energy, essential in red blood cell formation, and keep nerves and DNA healthy, providing the necessary nutrients throughout the body, and ensuring a well-balanced body and vibrant feeling. They prevent a feeling of tiredness and weakness.

Glucose: Glucose is loaded with energy-producing benefits as it helps power the muscles with strength and stamina. This is added to the pre workout supplements to help generate energy, stamina, and endurance.

Caffeine: in varying amounts and concentrations of naturally derived products.

Nitric Oxide: for the enhancement and improvement of blood circulation and flow in the areas where it is most needed during a workout. It guards against injury during exercise due to muscle strain and inflammation. That ensures faster recovery after a heavy workout routine or exercise. The body is in a single rhythm and piece.

Beta Alanine: an endurance-enhancing amino acid, makes long workouts seem easy. It is essentially used for performance enhancement.

Purpose of Pre Workout Gym Supplements

- Pre workouts help you recover fast from any strenuous gym sessions or routine.

- Boost your performance in physically demanding, energy-sapping physical fitness exercises.

- Are filled with nourishing elements for the muscles and body to prevent excessive wear, tear, soreness, or exhaustion.

Is It Safe and Healthy to Use Pre Workout Powder and Gym Supplements?

The best gym supplements are healthy, easy to digest, incorporate with the digestive, have less side effects as they are naturally derived to deliver the best outcomes.

In the End: The value of naturally derived pre workout powders, strong pre workouts, stimulant-free pre workouts, shots, and sachets varies. They have the easy ability of easy and express absorption into the bloodstream and body for the desired results. With more energy from Magnesium supplements pre workouts, there’s sustained strength and endurance.

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#Gym supplements #Ashwagandha ireland #Dim supplement ireland #Pre workout powder #Optimum nutrition ireland #Massage gun ireland #Protein shakes ireland

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eatwellnutrition · 2 years ago

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Exercising Right: Build Muscle, Burn Fat, Reverse Years of Aging

You want to lose weight, and you've set goals for yourself, but you aren't sure if they are the right goals, and maybe you're not even sure how you are going to hit these goals. Keep reading because this is for you. So many of my clients tend to focus on either Nutrition or Fitness, but the truth is we need to be focusing on both. Last week we talked about general movement and how effective it is in moving the needle of weight loss. Today we are going to talk about the specific types of exercise that will help you lose fat, gain muscle, and reverse signs of aging.

Resistance Training and Aging

As we age we naturally lose muscle and bone mass due to a loss of protein synthesis, creatine conversion, and declining hormones. Sarcopenia is the term for muscle and bone shrinkage as you age. But just because we undergo declining hormones and protein synthesis as we age doesn't mean we automatically will suffer from Sarcopneia or Osteoperosis. There are ways to prevent and reverse these old-age fates, no matter what age you are. The best way to do this is by Lifting heavy stuff. Studies show lifting weights reverse 40 years of aging by building lean muscle tissue in older adults. And 6 months of resistance training makes aging mitochondria younger. A study done on 70-year-old men shows they increased their strength by 50% by performing strength training. Genes get younger with resistance training. So why not look and feel 10 years younger than your elderly counterpart? But this isn't the only benefit to weight training.

Lift Heavy, Burn Fat, and Reverse Metabolic Syndrome

Lifting weights is also the best way to reverse insulin resistance and is one of the best ways to improve insulin sensitivity and glucose disposal. Your body does this by directing food to glycogen storage (glucose stored in muscle for energy) as opposed to fat storage. Lifting at just 30% of your 1 rep max is enough to achieve this. But bodyweight exercise has been proven effective at building muscle as well. Resistance training also increases fast-twitch muscle fibers which burn fat and help you move more explosively, and are also protective against some of those aging factors.

On the flip side, if we aren't gaining muscle or maintaining muscle we are losing muscle. Losing muscle is detrimental to your weight loss. Skeletal muscle mass contributes 15-17% of your basil metabolic rate. So, the more muscle you can build and maintain the more fat you will burn and the higher your metabolic rate will be.

Why Resistance Training?

Resistance training, specifically, mitigates muscle loss while eating in a caloric deficit. You will burn more fat, instead of muscle. When performing cardio only, your body gets the signal that muscle isn't a priority and keeps less of it around, therefore lowering your BMR and muscle mass. Less muscle = less fat that gets burned.

A study was done on subjects who consumed an 800-calorie liquid diet and found that those who did resistance training experienced no loss of muscle mass over 12 weeks, but those who did not and only did cardio lost 3-5 kg (6-11 lbs) of lean body mass, plus their metabolic rate was lower. Lifting weights should feel uncomfortable. New muscle requires pushing to fatigue, but not the same muscles every day. You do need to be strategic about the muscle groups you are working and also make sure you are getting the right amount of rest and supplementation. 3-6 days per week of resistance training for someone who isn't new to exercise is a good goal. 2 days per week is a good place to start for someone new to exercise.

For my chronic cardio lovers out there-some cardio is ok, and effective at burning calories, but depending on your age and hormone health it can also be detrimental to your health if that is all you are doing. Chronic cardio causes an inability to shed fat over time. It creates extreme metabolic efficiency, which means your body down-regulates growth hormone and testosterone. And often it's only effective when you are very overweight and new to weight loss. When you are engaging in a lot of cardio you need to make sure you are getting variety. Swimming, cycling, running, and hiking are all great ways to implement low-to-moderate intensity cardio. How frequently you engage in these exercises is entirely dependent on your goals and health status.

If you are someone who likes to perform High-Intensity Interval training (HIIT), studies show this burns more body fat, specifically abdominal fat and preserves lean muscle. However, in excess, and depending on your sex, age, and hormone health, it can also wreck your hormones. In turn, this may cause more problems with your health and metabolism. 2-3 days a week of HIIT, combined with strength training on opposite days is a safe place to start for most.

Remember, excessive exercise leads to increased inflammation, fatigue, and decreased immune function over time.

My 6 Tips to Maximize your Weightloss with Exercise

My best advice for losing body fat and gaining muscle while exercising:

1. Reduce inflammation: Remove seed oils and processed sugar from your diet. Rancid oils cause the most inflammation and will keep you from losing fat.

2. Be consistent with your routines, but incorporate variety. This goes for your food and your exercise.

3. Try getting a pre-breakfast, fasted cardio session 5 days per week for controlling blood sugar and burning fat.

4. Walk after meals, especially higher-carb meals.

5. Stand instead of sitting down when you can-studies show this reduces blood sugar spikes by 11 % by the end of the day.

6. Take "rest days" or recovery days so your body can recover and rebuild: 1-2 days off if you're younger, 2-3 days if you are older. Recovery days could include easy hiking, a sauna session, yoga, or walking.

#nutrition #nutrition coaching #healthy eating #healthy lifestyle

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coresupplements · 6 days ago

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The Truth About Nutrition Supplements: What You Need to Know

In the world of fitness and health, the market for Tested Nutrition supplements have become high. Many rely on these products to boost their performance, enhance recovery, and support overall well-being. However, not all supplements are created equal. In this blog, we’ll explore what you need to know about tested nutrition supplements, how they work, their role, and their benefits.

Understanding Tested Nutrition Supplements:

Tested Nutrition supplements refer to products that have undergone third-party testing to ensure their purity, quality, and safety. This testing process is critical because it helps eliminate harmful substances and guarantees that the product contains the standard healthy ingredients listed on the label. Choosing tested supplements is essential for anyone serious about their fitness or health journey. They provide transparency allowing you to focus on your goals without worrying about the side effects of the supplement you’re having daily.

Benefits of Using Tested Nutrition Supplements:

The benefits of using Tested Nutrition supplements are numerous. It can significantly enhance training outcomes. Tested Nutrition supplements help boost energy levels during high-intensity workouts. It leads to improved strength and endurance. Tested supplements can aid recovery by reducing muscle soreness and supporting muscle repair. This means you can train harder and more frequently, ultimately noticing an improvement in your progress. Utilizing researched supplements can ensure that you’re supporting your nutritional needs, especially if you find it challenging to achieve your dietary goals through food alone.

Common Misconceptions:

Despite their benefits, there are several misconceptions regarding Tested Nutrition supplements. One of the most prevalent is the idea that supplements are a shortcut to fitness gains. Supplements can aid your performance but a well-rounded diet and consistent training regimen are still paramount. Some may believe that all supplements are incredibly safe; however, this myth is not true. This is why using proven products is essential for your health and fitness journey.

Making Informed Choices:

Choosing the right Tested Nutrition supplements can feel overwhelming because of the vast options available in the market. Start by researching reputable brands known for their transparency and commitment to quality. Look for certifications from health organizations. Remember to consult a healthcare professional or a certified nutritionist, especially if you have underlying health conditions or are on medication before taking the supplements. Informed decisions are always the best path forward.

Coresupplements.ca specializes in providing high-quality nutrition supplements to support fitness enthusiasts like protein powders, vitamins, and Optimum Nutrition creatine, ensuring your need to achieve your fitness goals.

For more information, visit https://www.coresupplements.ca/

Original Source: https://bit.ly/4fhKqtQ

#Tested Nutrition

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1supplements · 8 days ago

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Level Up Your Workout: The Best Creatine Supplement for You

Introduction

Creatine, a naturally occurring compound found in our bodies and certain foods, has long been a staple supplement for athletes and fitness enthusiasts alike. It's renowned for enhancing muscle strength, power, and recovery. Regarding creatine supplements, two brands stand out: Optimum Nutrition Creatine and 5% Nutrition. Both are well-respected in the industry, but which one offers the better creatine product? Let's dive into a detailed comparison to find out.

Understanding Creatine

Before we delve into the specifics of each brand, let's briefly understand what creatine is and how it works. Creatine primarily functions by increasing phosphocreatine stores in your muscles. Phosphocreatine is a high-energy compound that helps fuel rapid, intense bursts of energy, such as lifting weights or sprinting.

Benefits of Creatine Supplementation:

Increased muscle strength and power: Creatine supplementation can lead to significant gains in muscle strength and power, especially during high-intensity exercise.

Enhanced athletic performance: Creatine can improve various athletic performance markers, including sprint times, vertical jump height, and overall workout intensity.

Faster muscle recovery: Creatine can help speed up the recovery process between workouts, allowing you to train harder and more frequently.

Improved cognitive function: Some studies suggest that creatine may benefit cognitive functions like memory and brain health, particularly in older adults.

Potential Side Effects:

While creatine is generally safe for most people, potential side effects can include:

Digestive issues: Some individuals may experience digestive discomfort, such as bloating or diarrhea.

Weight gain: Creatine can lead to water retention, which may contribute to weight gain.

Kidney issues: In rare cases, creatine may negatively impact kidney function, particularly in individuals with pre-existing kidney problems.

Optimum Nutrition Creatine

Optimum Nutrition is a well-established brand in the sports nutrition industry, known for its high-quality products and affordable prices. They offer a range of creatine products, including:

Micronized Creatine Powder: This popular form of creatine is micronized, meaning the particles are smaller, making it easier to mix and digest.

Creatine Monohydrate Powder: The most common form of creatine, creatine monohydrate is a simple and effective supplement.

Creatine HCL: A newer form of creatine, creatine HCL is claimed to be more stable and absorbable than traditional creatine monohydrate.

Optimum Nutrition creatine products are generally well-received by users, praised for their quality, effectiveness, and affordability. However, it's important to follow the recommended dosage and consult with a healthcare professional before starting any new supplement.

5% Nutrition Supplements

5% Nutrition is a newer brand that has quickly gained popularity due to its innovative products and bold marketing. Their creatine products include:

Creatine Monohydrate Powder: A straightforward and effective creatine supplement.

Creatine HCL: A more advanced form of creatine, claimed to offer superior absorption and bioavailability.

While 5% Nutrition creatine products have received positive reviews, they tend to be more expensive than similar products from Optimum Nutrition. It's essential to weigh the benefits and costs to determine if they are worth the extra investment.

Comparative Analysis

When comparing Optimum Nutrition and 5% Nutrition creatine products, several key factors need to be considered:

Ingredient Quality and Purity: Both brands use high-quality ingredients, but it's important to choose a product that is third-party tested to ensure purity and potency.

Product Formulation and Dosage: The optimal dosage of creatine varies depending on individual factors. It's crucial to follow the dosage recommendations provided by the manufacturer.

Taste and Mixability: Both brands offer creatine powders that are relatively easy to mix and have a mild flavor. However, individual preferences may vary.

Price and Value for Money: Optimum Nutrition typically offers more affordable creatine products compared to 5% Nutrition. However, 5% Nutrition may offer unique formulations or additional benefits that justify the higher price.

Which Brand Offers Better Value for Money?

Ultimately, the best creatine brand for you depends on your individual needs and budget. If you're looking for a reliable, affordable creatine supplement, Optimum Nutrition is an excellent choice. However, if you're willing to pay a premium for potentially superior absorption and performance, 5% Nutrition may be worth considering.

Conclusion

Creatine is a safe and effective supplement that can significantly enhance athletic performance and muscle growth. Both Optimum Nutrition and 5% Nutrition Supplements offer high-quality creatine products. However, it's important to choose a product that suits your needs and budget. By considering factors like ingredient quality, dosage, taste, and price, you can select the best creatine supplement for your fitness goals.

#5% Nutrition Supplements #Optimum Nutrition Creatine #Protein Supplements Sale #Whey Protein Concentrate #Best Preworkout Supplement

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abhay001 · 9 days ago

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Creatine: Uses, Possible Side Effects and Everything You Must Know!

Creatine is probably one of those names you've heard numerous times in the fitness scene. It's regarded as one of the most popular supplements. What is creatine, really? What are its uses and side effects, among other things you should be aware of? So let's dive into everything you need to know about creatine-why it's such a craze among athletes and fitness personalities alike-in this blog.

What is Creatine?

Creatine is a muscle-cell endogenous ingredient which is responsible for enhancing power output from your muscles when providing for an immediate energy supply during intense exercise or weightlifting. Around 95 percent of creatine is stored in the muscle in its form of phosphocreatine, while 5 percent resides in the brain, kidneys, and liver.

Creatine, taken into the body, boosts stores of phosphocreatine. This form of stored energy is utilized by the body to produce more amounts of a high-energy molecule called ATP, or adenosine triphosphate. It is also known as the body's energy currency. The more of ATP, the better your body will perform during exercise.

Uses of Creatine

Improving Exercise Performance: Creatine is widely used to improve strength, increase lean muscle mass, and help muscles recover more quickly during exercise. This muscular boost helps athletes achieve bursts of speed and energy, especially during short bouts of intense activities such as weight lifting or sprinting.

Supporting Muscle Growth: For those looking to bulk up, creatine is a fantastic supplement. It helps increase water content in muscle cells, making them swell and appear larger. Over time, this can lead to an increase in actual muscle mass. Creatine Powder assists in providing high-quality supplements that help you in muscle growth.

Recovery Improvements: When receiving creatine, the muscle cells will suffer less damage and inflammation post-exhaustive exercise. This could help you recover better and get back to the workouts sooner.

Boosting Brain Function: Some researchs also suggests that creatine is even beneficial for the brain. It may serve to boost memory and cognitive function, in older adults specifically or perhaps individuals with decreased creatine stores.

How to Take Creatine:

Creatine can be consumed in two ways:

Loading Phase: This involves taking a higher dose (about 20 grams) for the first 5-7 days, split into 4 servings throughout the day. After this phase, you reduce the dose to 3-5 grams per day to maintain your muscle creatine stores. You can consume creatine along with whey protein to enhance muscle growth, improve recovery, and boost overall workout performance.

Maintenance Dose: Or if you do not mind bypassing the loading phase, you may begin by taking 3-5 grams each day right from the start. You will build your creatine stores in your muscles gradually but surely, and you will get to benefit.

Possible Side Effects

Although creatine is usually safe for healthy individuals, your doctor must inform you about the following possible side effects:

Water Retention: Creatine can cause your muscles to hold onto water, which can lead to weight gain. This is usually not a concern unless you are competing in a weight-class sport.

Digestive Issues: Some people might experience stomach cramps, nausea, or diarrhoea, especially if they take too much creatine at once. It’s usually recommended to split the doses to avoid this.

Kidney Issue: For many years, many had talked about concerns regarding long-term side effects of taking creatine on the kidneys. Many recent studies concluded that to healthy individuals, creatine poses no threat to their kidney. It should be consulted among doctors for people who have current problems with their kidneys.

Dehydration: Since creatine draws water into your muscles, it's crucial to stay well-hydrated to avoid dehydration.

Who Should Avoid Creatine?

Creatine is generally safe for most of the people but it should be avoided by some of them. Thehy are as follows:

Pregnant or breastfeeding women.

Anyone under 18 without medical advice.

Final Thoughts

Creatine is one of the best-researched supplements and one of the most effective when available. It offers numerous benefits, from enhancing exercise performance to supporting muscle growth and aiding in recovery. While it does come with some potential side effects, these are generally mild and can be managed with proper usage.

Whether you’re an athlete, a bodybuilder, or just someone looking to improve your fitness, creatine monohydrate could be a valuable addition to your supplement regimen.

Remember to see a healthcare provider before starting with any new supplement, especially if you have some other chronic medical conditions. Know more, be safe, and keep up the push toward fitness.

#creatine #what is creatine

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openintegrative · 12 days ago

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Are Energy Drinks Dangerous?

Caffeine is the most common stimulant in energy drinks.

Sugar, though harmful, is widely used in energy drinks.

Electrolytes help maintain hydration and energy.

B-vitamins support energy production; avoid synthetic versions.

Taurine and guarana enhance mental and physical performance.

Introduction

Energy drinks have become increasingly popular for providing a quick boost of energy and focus. However, understanding the ingredients is important for evaluating their effects on health.

While some ingredients provide real benefits, others can pose risks if consumed regularly or in large amounts.

Caffeine

Caffeine is the primary stimulant in most energy drinks and is responsible for boosting alertness, focus, and energy.

It stimulates the central nervous system, helping you feel more awake. However, too much caffeine can lead to side effects like jitteriness, increased heart rate, and trouble sleeping.

It’s important to monitor your caffeine intake, especially if you consume other caffeinated products like coffee or tea.

Sugar

Sugar is a common ingredient in many energy drinks, used to enhance taste and provide quick energy.

However, it comes with numerous health risks. Excess sugar consumption is linked to weight gain, blood sugar spikes, and metabolic disorders.

While energy drinks offer an immediate rush of energy from sugar, this is followed by a crash. The body doesn’t need sugar from dietary sources since it can produce all the glucose it needs naturally.

Electrolytes

Electrolytes like sodium, potassium, and magnesium are needed for maintaining hydration, muscle function, and energy levels, especially during exercise.

Energy drinks often contain electrolytes to help replenish the body’s reserves, making them useful for endurance athletes or individuals who sweat heavily.

B-Vitamins

Natural vs. Synthetic

B-vitamins (such as B6, B12, niacin, and riboflavin) are essential for energy metabolism and brain function.

Many energy drinks contain B-vitamins to support the body’s energy production. However, it’s important to distinguish between natural and synthetic versions.

Natural food-based B-vitamins are beneficial, while synthetic versions can cause negative health effects over time, such as nerve damage or imbalance in the body’s nutrient levels.

Taurine

Taurine is an amino acid that helps support physical performance and energy production. It’s included in many energy drinks due to its ability to reduce muscle fatigue and enhance endurance.

Taurine may also help improve mental focus during intense activities.

Guarana

Guarana is a plant-derived stimulant that contains caffeine. It is often added to energy drinks to boost energy and mental clarity.

Guarana offers a more gradual release of caffeine compared to synthetic caffeine, making it a popular ingredient in natural energy products.

Ginseng

Ginseng is an herbal ingredient known for its ability to reduce fatigue and enhance cognitive function.

It has been used traditionally for centuries to promote energy, and in energy drinks, it helps improve mental performance and fight tiredness.

L-Carnitine

L-carnitine is an amino acid that plays a role in converting fat into energy. It is often included in energy drinks marketed towards athletes, as it can help improve endurance, recovery, and fat metabolism.

L-carnitine’s role in fat burning makes it a popular supplement for those focused on fitness.

Creatine

Creatine is a compound found naturally in muscles and commonly included in energy drinks for its ability to boost muscle performance.

It helps produce energy for high-intensity exercises and is often used to improve strength, recovery, and muscle mass.

Additional Common Ingredients

Artificial Sweeteners

In sugar-free energy drinks, artificial sweeteners like aspartame or sucralose are often used as substitutes.

While these sweeteners may reduce calorie intake, they come with potential health risks.

Long-term consumption of artificial sweeteners has been linked to metabolic disorders and negative effects on gut health.

Artificial Flavors and Colors

Many energy drinks contain artificial flavors and colors to enhance taste and appearance.

However, these synthetic additives are associated with long-term health risks, including metabolic imbalances and potential neurological effects.

It’s best to avoid products with excessive artificial ingredients whenever possible.

FAQs

What are the best ingredients to look for in an energy drink?

Look for natural sources of caffeine, electrolytes, taurine, and B-vitamins. Avoid drinks with added sugar, artificial sweeteners, and synthetic ingredients.

Are there healthier alternatives to sugar in energy drinks?

Yes, natural sweeteners like stevia or monk fruit are healthier options compared to sugar or artificial sweeteners.

How much caffeine is safe to consume from energy drinks?

It’s recommended to limit caffeine intake to 400mg per day from all sources, including coffee, tea, and energy drinks.

Why should synthetic B-vitamins be avoided?

Synthetic B-vitamins are less bioavailable and can cause negative health effects, such as nerve damage or an imbalance of nutrients.

Can energy drinks be harmful to long-term health?

Yes, especially those high in sugar, synthetic additives, and excessive caffeine. Long-term consumption can negatively affect heart health, metabolism, and overall well-being

Research

Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine supplementation improves functional capacity, myocardial oxygen consumption, and electrical activity in heart failure. Journal of Dietary Supplements, 14(4), 422–432. https://doi.org/10.1080/19390211.2016.1267059

Antonarakis, S. E. (2020). Taurine newborn screening to prevent one form of retinal degeneration and cardiomyopathy. European Journal of Human Genetics, 28(11), 1479–1480. https://doi.org/10.1038/s41431-020-0671-3

Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w

Baliou, S., Adamaki, M., Ioannou, P., Pappa, A., Panayiotidis, M. I., Spandidos, D. A., …, & Zoumpourlis, V. (2021). Protective role of taurine against oxidative stress (Review). Molecular Medicine Reports, 24(2). https://doi.org/10.3892/mmr.2021.12242

Bkaily, G., Jazzar, A., Normand, A., Simon, Y., Al-Khoury, J., & Jacques, D. (2020). Taurine and cardiac disease: State of the art and perspectives. Canadian Journal of Physiology and Pharmacology, 98(2), 67–73. https://doi.org/10.1139/cjpp-2019-0313

BURKE, D. G., S. SILVER, L. E. HOLT, T. SMITH-PALMER, C. J.CULLIGAN, and P. D. CHILIBECK. The effect of continuous low dose creatine supplementation on force, power, and total work. Int. J. Sports Nutr. Exerc. Metab. 10:235–244, 2000.

Bemben MG, et al. The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men. J Nutr Health Aging. 2010;14(2):155-159.

Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.

Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6.

Candow, D.G., Chilibeck, P.D. & Forbes, S.C. Creatine supplementation and aging musculoskeletal health. Endocrine 45, 354–361 (2014). https://doi.org/10.1007/s12020-013-0070-4

Candow DG, et al. Effect of different creatine supplementation protocols on muscle strength and power in healthy young adults. J Strength Cond Res. 2014;28(1):232-239.

Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., Antonio, J., & Kreider, R. B. (2019). Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. Journal of Clinical Medicine, 8(4), 488. https://doi.org/10.3390/jcm8040488

Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (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. https://doi.org/10.2147/OAJSM.S123529

Chilibeck PD, et al. Effect of creatine ingestion after exercise on muscle thickness in males and females. Med Sci Sports Exerc. 2004;36(10):1781-1788.

Henderson, G. (2016). Court of last appeal – the early history of the high-fat diet for diabetes. J Diabetes Metab, 7, 8.

Hill, J.A., Agewell, S., Baranchuk, A., et al. (2009). Medical Misinformation: Vet the message. J Amer Heart Assoc, 18. Available at: [link]

Himsworth, H. (1949). The syndrome of diabetes and its causes. Lancet, 253, 465-473.

Himsworth, H.P. (1936). Diabetes mellitus: Its differentiation into insulin sensitive and insulin insensitive types. Lancet, 1, 127–130.

Joslin, E.P. (1941). A diabetic manual for the mutual use of doctor and patient. Philadelphia: Lea and Febiger.

Kim, C.Y., Lee, J.H., Kim, B.H., Yoo, S.K., Seo, E.S., Cho, K.S., Day, D.F. and Kim, D., 2002. Production of mannitol using Leuconostoc mesenteroides NRRL B-1149. Biotechnology and Bioprocess Engineering, 7, pp.234-236.

Kuo, P.T. (1967). Hyperglyceridemia in coronary artery disease and its management. JAMA, 201, 87-94.

Kuo, P.T., & Bassett, D.R. (1965). Dietary sugar in the production of hyperglyceridemia. Ann Intern Med, 62, 1199-1212.

Kuo, P.T., Feng, L., Cohen, N.N., et al. (1967). Dietary carbohydrates in hyperlipemia (hyperglyceridemia); hepatic and adipose tissue lipogenic activities. Am J Clin Nutr, 20, 116-125.

Mitchell, J. (2019, May 13). Heart and circulatory disease deaths in under 75’s see first sustained rise in 50 years. British Heart Foundation. Available at: [link]

Miselli, M.-A., Nora, E.D., Passaro, N., et al. (2014). Plasma triglycerides predict ten-years all-cause mortality in outpatients with type 2 diabetes mellitus: A longitudinal observational study. Cardiov Diabetol, 13, 135.

Morgan, W. (1877). Diabetes mellitus: Its history, chemistry, anatomy, pathology, physiology and treatment. London: The Homeopathic Publishing Company.

National Diabetes Data Group. (1979). Classification and diagnosis of diabetes mellitus and other categories of glucose intolerance. Diabetes, 28, 1039-1057.

Noakes, T.D., & Sboros, M. (2019). Real food on trial: How the diet dictators tried to destroy a top scientist. U.K.: Columbus Publishing Ltd.

Rabinowitz, I.M. (1930). Experiences with a high carbohydrate low calorie diet for the treatment of diabetes mellitus. Can Med Assoc J, 23, 489-498.

Ramesh, M., & Muthuraman, A. (2018). Flavoring and Coloring Agents: Health Risks and Potential Problems. Natural and Artificial Flavoring Agents and Food Dyes, 1-28. https://doi.org/10.1016/B978-0-12-811518-3.00001-6

Reaven, G. (2012). Insulin resistance and coronary heart disease in nondiabetic subjects. Arterioscler Thromb Vasc Biol, 32, 1754-1759.

Reaven, G.M. (1988). Banting lecture 1988. Role of insulin resistance in human disease. Diabetes, 37, 1595–1607.

Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. (2023). Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19). https://doi.org/10.3390/nu15194236

Shaher, S. A., Mihailescu, D. F., & Amuzescu, B. Aspartame Safety as a Food Sweetener and Related Health Hazards. Nutrients, 15(16), 3627. https://doi.org/10.3390/nu15163627

Syrotuik DG, Bell GJ. Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. J Strength Cond Res. 2004;18(3):610-617.

Volek JS, et al. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Eur J Appl Physiol. 2004;91(5-6):628-637.

Waddington G, et al. Creatine supplementation for sprint and jumping performance in soccer players: a systematic review and meta-analysis. J Strength Cond Res. 2019;33(9):2514-2521.

Wu, G. (2020). Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health. Amino Acids, 52(3), 329–360. https://doi.org/10.1007/s00726-020-02823-6

Wu, G. F., Ren, S., Tang, R. Y., Xu, C., Zhou, J. Q., Lin, S. M., …, & Yang, J. C. (2017). Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats. Scientific Reports, 7(1), 4989. https://doi.org/10.1038/s41598-017-05051-3

Yoshimura, T., Manabe, C., Inokuchi, Y., Mutou, C., Nagahama, T., & Murakami, S. (2021). Protective effect of taurine on UVB-induced skin aging in hairless mice. Biomedicine and Pharmacotherapy, 141, 111898. https://doi.org/10.1016/j.biopha.2021.111898

#blood sugar #caffeine #cardiovascular health #nutrition

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proquest000 · 12 days ago

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Fuel Your Day: How Pre-Workout Supplements Can Boost Energy & Focus for More than Just the Gym

Imagine This: It's your typical morning, and you are dealing with meetings, chores, or just an endless to-do list. Your usual cup of coffee is not going to cut it. That's where those pre-workout supplements hop in. Traditionally targeted towards the fitness enthusiast, could be exactly what you need to help keep your energy and your focus up through your day, even if you're not hitting the gym today.

Common Myths About Creatine Pre-Workout Supplements

Many people shy away from pre-workout supplements because of some wave of myths or misconceptions. Let's clarify some common misunderstandings.

Myth 1: "Creatine Pre-workout is only for athletes and bodybuilders."

While pre-workouts are popular among gym-goers, this is not a fitness-centric angle by any stretch of the imagination. Anyone who feels they need that little extra kick during an otherwise busy day could benefit from the energy and focus boost that comes from pre-workout ingredients.

Myth 2: "Pre-workouts are unhealthy and packed with chemicals."

Many of the current pre-workout India products are designed to be cleaner in the formula, thus steering away from any added artificial ingredients. Many natural options on the market offer the same energy-boosting effect with no additives.

Myth 3: "If I take a pre-workout every day, it will cause dependence."

Used responsibly and with awareness, pre-workouts can be a safe addition to your day. For those who are concerned, stimulant-free and low-caffeine options allow for a risk-free energy boost minus the side effect of becoming accustomed to feeling reliant on these stimulants.

Key Ingredients in Pre-Workout Supplements and How They Benefit Non-Gym Days

All ingredients used in pre-workouts are chosen to increase energy, focus, and the urge to be active. Here's a list of extremely powerful ingredients and how they might contribute to improving one's everyday life:

Caffeine

Everyone knows that caffeine gives energy, but in the context of pre-workout, it is often used in a way to offer longevity without jitters so you can be awake during meetings or focus on tasks.

L-Citrulline

L-Citrulline increases blood flow so oxygen hits the brain and muscles. This means better mental focus, less fatigue, and endless energy crash.

Beta-Alanine

Beta-alanine is also good for eliminating muscle fatigue, so the endurance will be extended and you will be mentally alert even through a busy schedule.

Adaptogens

Adaptogens, which many new pre-workouts contain, help reduce stress levels, keeping you composed throughout a hectic day, such as the ashwagandha example.

Why Consider Pre-Workout Supplements for Non-Workout Days?

Pre-workouts aren’t just about muscle pumps and endurance—they offer benefits that suit even the busiest workdays:

Sustained Energy Unlike sugar-based energy drinks, pre-workout India supplements provide long-lasting energy that prevents mid-day crashes. This can be beneficial for long days when you need to stay on top of tasks.

Improved Focus Ingredients like caffeine and L-Citrulline support better mental clarity and focus, helping you stay engaged in your work or other responsibilities.

Reduced Fatigue Beta-alanine and B vitamins help counteract fatigue, allowing you to power through both physical and mental tasks without the typical afternoon energy dip.

How to Incorporate Creatine Pre-Workout into Your Daily Routine

You simply take pre-workouts out of the gym environment. Here are the ways you can add this to your everyday routine productively.

Morning Kick-Start

Employ your pre-workout India supplement as a substitute for your coffee to get a clean, long-lasting energy boost that will get you going all morning long.

Pre-Meeting Brain-Sharpener

Before a major meeting, a pre-workout might give you more mental clarity, and get you through to present and participate with poise and focus.

Afternoon Pick-Me-Up

If you hit the post-lunch slump, a small dose of pre-workout can keep you on your toes alert and energized without the dreaded crash that sugary snacks might cause.

Tips for Safe and Effective Use

While the pre-workouts can positively influence daily activities, it is also necessary to intake the pre-workouts according to safety standards. Here are the tips

Start Low

You should take half the prescribed quantity to first check how your body reacts, in case you take creatine pre-workout for concentration rather than workouts.

Drink as Much Water as Possible

Pre-workouts make you dehydrate since some ingredients such as caffeine can dehydrate and should be compensated with drinking lots of water.

Avoid Taking it at Late Hours

Many pre-workouts contain caffeine, which can make it difficult to fall asleep if taken too close to bedtime. If you do take a caffeine-based pre-workout, consider taking it earlier in the day to minimize disruptions to your sleep.

Find Clean, Low-Stimulation Options

If you are sensitive to stimulants or prefer more of a smooth energy release, use a pre-workout that contains less caffeine, or find one with no stimulants.

Choosing the Right Pre-Workout for Daily Use

Pre-workout selections have become more comprehensive in recent years and cover a wide range of applications, both for fitness and non-fitness purposes. Now, here are a few points to consider in a pre-workout for daily use:

Low-Caffeine Formulas

Most common, of course, pre-workouts contain very high amounts of caffeine: an excellent pick-me-up for a vigorous workout but perhaps too strong for a workday or everyday use. To stay focused without jitteriness, look for pre-workouts with a moderate amount of caffeine: ideally 100-150 mg, which is the amount in a cup of coffee.

That way, you get a soft boost, not the jitters that may come with higher dosages. If you are sensitive to caffeine, then a stimulant-free pre-workout supplement that has both B vitamins and natural adaptogens gives you the energy you need without having to depend on stimulants.

Adaptogens to Counteract Stress and Support Focus

Other popular adaptogenic pre-workout supplements today include ashwagandha, Rhodiola rosea, and ginseng. They help your body cope with stress and enhance mental clarity and calmness; therefore, they are perfect for hectic days at work or when doing complex tasks.

Adaptogens help you achieve a balanced energy state because you will remain focused and calm at difficult moments.

Amino Acids for Mental and Physical Performance

Other ingredients include L-citrulline and beta-alanine, which help increase blood flow and reduce fatigue in muscles, thus potentially promoting endurance from the mental perspective. The amino acids help prevent that tired feeling of mental exhaustion, keeping you sharp and focused for much longer. A well-balanced amount of such ingredients will be productive for physical activities as well as mentally challenging functions.

No Additives for Pure Energy Boost

The 'clean' pre-workout formula with natural flavours no added sugars and minimal artificial ingredients will make all the difference in how you feel. Some additives, especially sugars or artificial dyes, can cause crashes or bloating. Cleaner formulations are more stable sources of energy, which reduces the chances of side effects and may be consumed daily.

Antioxidants and Electrolytes for Overall Wellness

Some pre-workouts now include antioxidants like vitamins C and E, alongside electrolytes that promote hydration and immune health. This is even more precisely relevant if one takes the pre-workout to help with energy management during a typical day because these nutrients neutralize the oxidative stress and dehydration caused by caffeine and an active lifestyle.

Final Takeaway: Is Pre-Workout Right for Your Busy Life?

Pre-work supplements have evolved from gym-centric solutions, offering the flexibility of energy and focus solutions that are quite helpful in so many places. Would you like an alternative to coffee, energy drinks, or sugary snacks that can help get you going when you have a busy schedule? Pre-work can offer that. They sustain their energy over time while keeping it clean enough to keep you actively engaged, productive, and resilient in those tough moments.

Pre-workouts can fit into almost any wardrobe and are adaptable-there's what makes them particularly useful and invaluable not only for fitness enthusiasts but practically anyone who wants to make the most out of their day wherever they go.

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spartn123 · 16 days ago

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How to Choose the Right Mass Gainer Protein for Your Fitness Goals

Choosing the right mass gainer protein can be a game-changer for those looking to increase muscle mass, boost strength, or gain weight effectively. With so many options on the market, selecting the best one can feel overwhelming. However, understanding your specific fitness goals and how mass gainers fit into your overall nutrition plan is crucial for making the right choice. Here’s a guide to help you choose the perfect mass gainer protein tailored to your needs.

1. Determine Your Caloric Needs

Mass gainers are designed to provide extra calories in addition to your regular diet, which is essential for muscle growth and weight gain. Start by calculating your daily caloric needs based on your age, weight, activity level, and fitness goals. Most mass gainers range from 500 to 1,200 calories per serving. If you have a fast metabolism and struggle to gain weight, look for a gainer with higher calories. On the other hand, if you’re looking to add lean muscle without excessive fat, opt for a mass gainer with moderate calories and a good macronutrient balance.

2. Check the Protein Content

The primary function of mass gainer protein is to provide a rich source of protein to support muscle repair and growth. Aim for a gainer that offers at least 20-30 grams of protein per serving. Look for protein sources like whey protein isolate (fast-digesting) and casein (slow-digesting), as this combination ensures a steady release of amino acids to your muscles throughout the day. Be sure the protein content aligns with your muscle-building goals, as more protein doesn’t always mean better results if it’s not balanced with other nutrients.

3. Choose the Right Carb Source

Carbohydrates play a crucial role in mass gainers by providing energy and replenishing glycogen stores after intense workouts. Look for products that use complex carbs like oats, sweet potatoes, or brown rice, as these provide longer-lasting energy and prevent spikes in blood sugar. Avoid products with too many simple sugars or low-quality carb sources, as they can lead to fat gain rather than lean muscle growth.

4. Consider the Fat Content

Healthy fats are essential for overall health, hormone regulation, and sustained energy. A good mass gainer will include healthy fats from sources like MCT oil, flaxseed, or chia seeds. However, you don’t want to overdo the fat content, as this can lead to excessive calorie intake and unwanted fat gain. Ideally, look for a mass gainer with around 5-10 grams of healthy fats per serving, ensuring the fat-to-carb ratio supports muscle growth without hindering your goals.

5. Look for Added Nutrients and Vitamins

Some mass gainers contain additional vitamins, minerals, and digestive enzymes to improve nutrient absorption and support overall health. Ingredients like creatine, BCAAs (branched-chain amino acids), and glutamine can help with muscle recovery, reduce muscle soreness, and enhance workout performance. If you’re looking for an all-in-one supplement, consider mass gainers with these added benefits to optimize your results.

6. Check the Ingredient List for Quality

Not all mass gainers are created equal, and some contain low-quality ingredients, artificial sweeteners, or fillers. When selecting a mass gainer protein, choose a product with natural ingredients and minimal additives. High-quality protein sources, natural carbs, and healthy fats should be the main ingredients. Be cautious of products that contain excessive artificial sugars or preservatives, as these can lead to unwanted side effects like bloating or digestive discomfort.

7. Tailor Your Gainer to Your Fitness Goals

Your specific fitness goals should also influence your mass gainer choice:

For Bulking: If your goal is to gain weight and muscle mass quickly, go for a higher-calorie mass gainer with a higher carb-to-protein ratio. This will help you pack on the pounds and fuel intense workouts.

For Lean Muscle Gain: If you're looking to add muscle without excessive fat gain, opt for a moderate-calorie gainer with a balanced macronutrient profile. Look for a product with a higher protein-to-carb ratio and lower fat content.

For Post-Workout Recovery: If your primary goal is muscle recovery and growth, choose a mass gainer with fast-digesting protein (like whey) and a moderate carbohydrate content to replenish energy stores and accelerate muscle repair.

8. Consider Taste and Mixability

While not as important as the nutritional profile, taste and mixability can make a big difference in your consistency with taking the supplement. A mass gainer that’s hard to mix or has an unpleasant taste may deter you from using it regularly. Opt for a brand like SpartanNutrition that offers a range of flavors with good reviews on taste and mixability, so you can enjoy your shake and stick to your routine.

9. Price and Value for Money

Mass gainers can vary significantly in price, so consider the cost per serving when choosing a product. High-quality mass gainers may be more expensive, but they often provide better nutrient density, superior ingredients, and more effective results. Compare the price per serving and look for bulk options to save money in the long run, while ensuring you're getting good value for what you pay.

Conclusion

Choosing the right mass gainer protein comes down to understanding your goals, nutritional needs, and the quality of the product. By selecting a gainer with the right balance of protein, carbs, and fats, you’ll be on the path to effective weight gain, muscle growth, and optimal recovery. Make sure to consider your caloric needs, ingredient quality, and the added benefits of vitamins and minerals when making your decision. With the right mass gainer, like SpartanNutrition’s range of products, you’ll have the support you need to reach your fitness goals more effectively and efficiently.

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fitspiresuppliment · 1 month ago

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From Beginner to Pro: How Creatine Can Elevate Your Fitness Game

When it comes to enhancing strength, performance, and muscle mass, creatine is one of the most trusted supplements in the fitness world. Whether you’re an athlete, bodybuilder, or just someone aiming to improve their physical fitness, creatine can make a significant impact on your journey. At Fitspire, our Creatine Monohydrate supplement is designed to help you unlock your maximum potential. In this blog, we’ll explore everything you need to know about creatine, from its benefits and optimal timing to safe usage strategies.

Why Creatine Monohydrate?

If you’ve been researching supplements, you may have come across several different forms of creatine, but Creatine Monohydrate stands out for a reason. It’s the most researched and proven effective form of creatine. With Fitspire’s high-quality creatine monohydrate, you’re getting a product that helps increase muscle mass, strength, and endurance, all while being safe and affordable.

Creatine works by increasing the body’s phosphocreatine stores, which are used during high-intensity, short-duration activities like weightlifting or sprinting. With higher phosphocreatine levels, your muscles can produce more energy, leading to improved performance in your workouts.

Creatine Loading: Fast-Track Your Gains

When starting a Creatine supplement, one common method is the Creatine Loading phase. This involves taking a higher dosage of Creatine (usually around 20 grams per day, split into four servings) for 5-7 days. This strategy helps saturate your muscles quickly, ensuring you experience the benefits sooner. Once your muscles are fully saturated, you can switch to a maintenance dose of 3-5 grams per day.

At Fitspire, we recommend this loading phase for anyone who wants faster results. However, if you prefer a more gradual approach, you can simply take the maintenance dose from the beginning, though it may take a few weeks longer to see the same effects from Fitspire creatine.

Maximize the Benefits of Creatine

Now, let’s talk about the real reason everyone loves creatine – the benefits. Creatine has been proven to:

Increase muscle mass and strength

Boost endurance and athletic performance

Enhance recovery after intense exercise

Improve brain function and cognitive performance in some studies

Fitspire Creatine is formulated to help you achieve these benefits, whether your goal is to build muscle, improve your sprint times, or recover faster between gym sessions. By incorporating creatine into your fitness routine, you’ll likely notice a 1-5 pound increase in weight, but don’t worry – this is due to water retention in the muscles, not fat gain. This added water can improve muscle hydration, which is essential for optimal Muscle Performance and growth.

When Should You Take Creatine?

One of the most frequent questions we get is about Creatine Timing. The truth is, the timing of Creatine doesn’t have to be overly complicated. While some studies suggest that taking Creatine post-workout can slightly improve muscle creatine uptake, others show that it’s more about consistency rather than timing. At Fitspire, we recommend taking Creatine whenever it fits best into your routine – just be consistent.

If you’re in the loading phase, split your daily dosage into four parts and spread them throughout the day. Once you’re on a maintenance dose, taking creatine either before or after your workout is fine. You can even mix it into your post-workout shake for convenience.

Addressing Creatine Side Effects

Like any GYM Supplement, some people worry about potential side effects. While Creatine is generally safe and well-tolerated, you might experience mild water retention or bloating during the initial stages of supplementation. This is normal and should subside as your body adjusts to Fitspire Creatine. Some people may also experience mild digestive issues, which can often be alleviated by splitting the doses throughout the day.

It’s important to note that concerns about Creatine harming the kidneys or causing dehydration have been debunked by research. Creatine is safe for long-term use when taken at recommended dosages. However, if you have any pre-existing medical conditions, we recommend consulting a healthcare provider before starting any Fitspire Creatine regimen.

Ready to Experience the Fitspire Advantage?

Fitspire Creatine is designed for athletes and fitness enthusiasts who are serious about achieving their goals. Whether you’re looking to build muscle, increase your strength, or enhance your endurance, Fitspire Creatine has you covered.

With benefits like increased performance, faster recovery, and muscle growth, there’s no reason not to give it a try. Head over to our product page and see how Fitspire Creatine can help you reach your full potential. Don’t wait – start your journey today and unlock the ultimate benefits of creatine with Fitspire

#fitness #creatine #wellness #multivitamins #healthy diet #whey protein powder

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