Fitness Supplements

Antioxidant Supplements

admin — Tue, 09 Nov 2021 09:36:42 +0000

What are Antioxidant Supplements?

Antioxidants help slow down the free radical damage to cells and biomolecules. Available antioxidants in supplements can keep you safe from cancer and cardiovascular problems besides taking care of your complete health.

Various antioxidants from your diet provide you amazing results. However, the ones that you get from dietary supplements boost your immunity, which enhances your defense mechanism and helps you avoid any possible cellular damage from free radicals.

Free radicals aren't just detrimental to your immune system, but it also targets other physiological functions and harms them. We all know exercising has amazing benefits for our bodies. However, it's also one of the main sponsors of free radicals in our bodies. Thankfully, the same work-out is also producing enzymes to battle with free radicals.

So, while the fitness enthusiasts are sweating good - building the desired body - their body is producing a certain kind of reactive oxygen and free radical in an excessive amount that's both injuring and making them healthy simultaneously.

It turns out, exercise is the key to both your fitness and damage. The question is - how do you repair the damage?

The answer? Supplements.

Although the bodybuilders have several antioxidant immunities that can protect them from the free radicals and reactive oxygen, their body is in constant need for a significant amount of vitamins and minerals.

Bodybuilders tend to spend a lot of energy during their training sessions, which causes excessive muscle/tissue damage. This is where the supplements step in. Antioxidant supplements help the bodybuilders keep the free radical meter low even with a very heavy gym routine.

Antioxidants are also proven helpful to relieve and reduce work-out stress and can increase work-out recovery. It has a number of ways to boost the recovery of work-out damage. Besides providing you the nice and fine things, it also gives you the benefit of anti-aging. Getting sufficient antioxidants in your diet can slow your aging process.

So overall, antioxidants help you protect your body from free radicals, reduce useless cell damage, keep you safe from injuries, speed up the recovery from work-outs, reduce exhaustion, and allow you to work-out longer and better.

Should you take Antioxidant Supplement?

Antioxidant supplements are popular and commonly considered healthy.

In part, this is because fruits and vegetables, which are rich in antioxidants, are associated with many health benefits, including a reduced risk of disease.

Yet, there is strong evidence to suggest that you may be doing your health a disservice by supplementing with antioxidants.

This article explains what antioxidant supplements are and why it’s better to get your antioxidants from food.

Benefits Of Antioxidant Supplements

Besides being known as the immunity booster, what are other benefits of antioxidant vitamins that you have yet to find out?

1. Reduce Inflammation

When we talk about inflammation, we tend to associate it with swollen and painful joints. However, the implications of inflammation are much more extensive than problematic joints.
Inflammation is a biological response activated when your body detects a foreign particle, which can be classified into acute and chronic inflammation. Scientific research has shown that inflammation is involved in the progression of several chronic diseases, including diabetes, cancer, and cardiovascular diseases.

Antioxidant vitamins namely beta-carotene and vitamin D found in apricots and blackberries reduce inflammation and the risk of viral infections.

2. Prevent Degenerative Diseases

By neutralizing free radicals, antioxidant supplements are believed to help defray the effects of mental aging. Antioxidant vitamins, such as vitamin E found in almond nuts and sunflower seeds as well as vitamin C found in strawberries and cranberries, elderberry supplement, enhance the nerve cells’ abilities to carry out cognitive functions which contribute to the slowdown of Parkinson’s or Alzheimer’s disease.

3. Delay Skin Aging

Antioxidant vitamins, in particular vitamin B3, C, and E are useful in preventing premature skin aging. Due to their small molecular weight, the antioxidants are able to penetrate the skin and induce collagen production, which helps to maintain skin texture and minimize wrinkles. Good sources of vitamin B3 include fatty fish like salmon, green leafy vegetables, and tea leaves.

4. Maintain Bone Health

Antioxidants, mainly vitamin A, D, and K, play a pivotal role in maintaining normal bone remodeling and bone health. They prevent inflammatory reactions and bone loss by inhibiting the programmed death of bone cells. Among different fruits and vegetables that serve as good sources of vitamins, carrots top the list with vitamin A. For vitamin D, an effective way is to go outdoors and enjoy some gentle sunlight. Alternatively, you can add some dairy products or mushrooms to your diet. Natural sources of vitamin K include blueberries and pomegranate.

5. Improve Vision

Antioxidants slow down the progression of age-related macular degeneration which is a common cause of permanent vision loss in adults over 60.

Carotenoids, most commonly found in carrots, form vitamin A in the body that regulates the pigment produced by the retina and protect the eyes against damage from the sun while maintaining low-light and color vision. While age and family history are factors that cannot be altered, dietary changes which involve an increase in the intake of vitamin C and E are believed to be useful in preventing cataracts.

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Creatine

admin — Tue, 09 Nov 2021 09:34:34 +0000

What is Creatine?

Bodybuilding, increasing muscle mass, and high-intensity work-outs welcome creatine more than anything. It could be your best pair for gaining muscles. However, if you’re more into aerobics and improving your working ability, creatine might not give you the best results.

Creatine has a very sturdy and uncommon scientific foundation. It shows effectiveness in almost 80% of the people using it. Meat is a natural creatine source. So, if you’re taking enough meat, you’ll need a less creatine supplement.

But what about the vegetarians? Well, you can always rely on creatine supplements to get the result you dream of.

ATP is the source of our muscular energy. Creatine helps as a substituted phosphate donor for ATP renewal. It also works as a buffer -neutralizing the acidity that’s responsible for weakening the trained muscle’s strength production.

This supplement is also called “ergogenic” – meaning -it’s proven effective in improving sporting activity. If you take about 3000mgcreatine regularly, you’ll notice your:

● Muscle strength increasing

● Muscle speed increasing

● Lean muscle mass increasing

Creatine tends to find alternative ways to reach your muscles and help them grow. It also helps boost the protein formation to produce muscle fibers. When you take creatine as a work-out routine, the supplement drives more water properties to your muscles, which helps your muscle get bigger.

Blood creatine level means nothing. The amount of creatine supply into the muscle is what matters. This supply is controlled by a creatine transport protein. The sodium-potassium pump mechanism is triggered by insulin, which is later used to activate the creatine transport protein.

You can combine the creatine with fast-acting protein – whey, for example – to get the benefits equivalent of high creatine intake. But the catch is – you don’t need to stuff yourself with simple carbs.

There are two main debates about creatine – side effects and best usage form. Some mentioned side effects are: muscle cramps, kidney problems, gastrointestinal troubles, etc. However, no major side effects have been proven scientifically. About the usage form arguments, creatine monohydrate- 99% absorbed is considered the best condition to use it.

What dose of Creatine should be taken?

Many studies show three to five grams per day over the long term is the ideal dosage. Plus, its considered safe for healthy adults. Creatine has been also know to improve cognition, decrease risk of depression, and lower risk of heart disease. Since creatine stores water in your muscles, weight gain is known to occur, but its not a visible side effect that you would notice. However, most people that take creatine are looking to increase size versus decrease so it’s a non-issue.

When exercising, especially at high intensity like HIIT or circuits, heavy cardio, or competitive lifting—your body uses blood glucose and glycogen as its energy source. Carbs, combined with creatine, can help you get that extra rep or extra mile in when it really counts.

Does Creatine increase belly fat or affect you Sexually?

In short – no. Creating can cause rapid water weight as the supplement draws water into the muscle cells. The muscles store this water, as a result, it bloats or puffs around your legs, arms, or stomach. The muscles might seem even larger, even if you have just started your training.

A lot of scientific studies regarding creating over the last 5 years have found zero deleterious medical risk or side effects. Yes, there were a few isolated anecdotal negative side effect reports like reduced sexual functioning, there is no acceptable evidence that challenges its safety.

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Caffeine Supplements

admin — Tue, 09 Nov 2021 09:34:00 +0000

How does Caffeine Supplements affect someones performance?

Caffeine can excite a person's spinal cord and muscle fiber recruitment. It then affects the body's central nervous system. While doing this, there will be less fatigue or pain in the muscles. It can also improve the body's physical performance when engaging in sports and cut down a person's mental fatigue.

Here are 3 good reasons how caffeine can improve your work-out:

#1 Reason: Extra Energy Boost

Caffeine works as a brain stimulant, so when you're becoming more energetic, you're becoming more alert. Caffeine also blocks some of the brain's sensory receptors with large amounts of epinephrine, adrenaline, and dopamine.

Cutting out these receptors will give you a euphoric feeling, especially when you take the caffeine right before working out. This way, taking caffeine supplements might help you in a work-out, whether it's a heavy work-out or just a standard work-out.

#2 Reason: More Strength

There are studies carried out on caffeine. A single dose can make the person's muscle stronger, if the shot is sufficient. If you take 300mgor more caffeine (more or less 3 cups of coffee), it's enough to stimulate the whole body's nervous system.

How does it make your body healthier?

The nerves that stimulate the muscle fibers, when activated by the caffeine, will strengthen the muscle fibers. More force makes the muscles more robust, which is why drinking coffee before work-out will make you stronger.

With stronger muscle, you'll be able to train and work out harder.

#3 Reason: Develop More Endurance

Caffeine will create more endurance in multiple ways. First, by increasing rapid fat burn throughout a work-out session. When you take caffeine and work out, you melt off more fat. It will then save more muscle glycogen, meaning you have extra energy saved up for work-out later when you require it the most.

According to studies, caffeine increases your overall alertness, improves your mood, sharpens your focus, builds your tolerance for work-out injuries, helps burn fat, and increases your capability to last longer in the gym exceptionally.

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Pre-Workout

admin — Tue, 09 Nov 2021 09:33:15 +0000

What is Pre-Workout?

A pre-workout is a gym supplement used to boost energy, primarily for working out. It can increase the motivation just to get out of the house and into the gym by the sheer amount of energy it provides. Most gym goers rely on some type of pre-workout; natural or otherwise.

Most major supplement brands carry their own line of preworkout. In fact, most large supplement companies carry “proprietary blends”. Meaning they don’t disclose the actual ingredients or the amount of ingredients in each container.

While very few pre-workout supplements have carbohydrates, most are calorie and carb-free. Most contain high amounts of caffeine, as low as 100mg all the way up to 400mg per serving. Other common ingredients such as beta alanine, amino acids, arginine, citrulline, ornithine, which companies market as components to get a good pump, improve recover, or work in tandem to enhance energy. Others are advertised to increase blood flow to your muscles. Some supplement brands contain esoteric ingredients such as deer antler velvet to increase levels of insulin growth factor-1. Growth factor-1 is a hormone that your body naturally produces in response to resistance training, which can increase muscle and tissue growth.

Most people take preworkout formulas to increase their motivation and desire to workout, but also to make it through an entire gym session without getting tired.

Pre-workout supps have been studied via multiple workout metrics, including endurance, power, and strength, as well as the time it takes to fatigue, or perception of effort. Which simply means how hard you think you are working out.

People may choose to take preworkout before various types of exercise routines, from a bodybuilding routine like trying to increase their 1RM on squat, power through an interval crossfit session, or simply get through a 45 minute HIIT class.

But does pre-workout really work? It sure does. Some pre-workout ingredients are very well studied and will actually improve your performance, but the majority aren’t, and the affects may well be unknown.

What are some effects while working out on Pre-Workout?

As with any supplement, the potential for gastrointestinal issues and/or muscle cramps can occur if you take too much at once or if you aren’t properly hydrated. With that said, daily creatine supplementation have never been found to have adverse effects. If you have diabetes, kidney problems, or any other major health condition, it's a good practice to speak to your healthcare provider on any supplementation you may be considering.

Are there dangers to taking pre-workout?

No current supplements on the market are run through the same FDA testing that foods go through. The manufacture of supplements is regulated, but not the dosage or effectiveness of the ingredients. As with anything you consume, you should speak to your doctor before trying new supplements.

Consuming large amounts of caffeine and other ingredients can cause issues if your body isn’t in the habit of seeing them. That’s why I recommend not introducing them until you are into a regular fitness routine and can handle the effects.

Anything in high concentrations can have ill-effects on the body. Its best to take a small amount to test how your body responds first. If you feel it is safe, feel free to increase the dose. Often many preworkouts have a recommended serving size and display warnings in regards to possible effects.

It is possible to overdose on caffeine, so caution must be taken with the stronger formulas.

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ZMA and Sleep Aid Supplements

admin — Tue, 09 Nov 2021 09:32:22 +0000

What are ZMA and Sleep Aid Supplements?

ZMA, also known as zinc magnesium aspartate, contains three elements: zinc, magnesium, and vitamin b6. This supplement is famous among bodybuilders, athletes, and exercise enthusiasts.

It's crucial to intense trainers like bodybuilders. Since most of them suffer from mineral deficiency. These minerals are essential to keep the hormone levels balanced and for better quality sleep. The ZMA industry further admits that it's helpful to boost muscle growth, stamina, improves trength, and recovery that comes from amazing night sleep.

Heavy trainers sometimes have to settle for the lower levels of T(testosterone) and IGF-1. A study showed that throughout an eight-week training session, bodybuilders taking ZMA had a higher level of testosterone and IGF-1 than those taking a placebo.

Clearly, increasing testosterone and IGF-1 have a great impact on your bodybuilding. ZMA plays a significant part in increasing immunity effectively. There are a lot more benefits to consuming ZMA. Let's take a detailed look at them:

Zinc performs as a strong antioxidant. It helps activate the necessary enzymes that keep your body function properly. These enzymes are essential for several biochemical reactions and also protein synthesis - the molecular mechanism of increased and improved muscle recovery and progress.

Besides taking care of your health, it also improves the post-workout recovery. Zinc helps you both with your daily life chores and gym.

Moving on to magnesium - it's responsible for multiple physical reactions. Magnesium takes care of your cardiovascular system, metabolic rate ,and not to mention bone health.

These two minerals - zinc and magnesium -together can get great results. You'll notice the visible fat loss, increased muscle mass, and enhanced physique and performance advantages upon taking the ZMA.

Benefits of ZMA and Sleep Aid Supplements

Chronic sleep disorders affect over 70 million Americans, making it one of the most ubiquitous disorders nationwide. Several studies have shown that zinc and magnesium can greatly enhance sleep quality, latency, and sleep duration.

In a double-blind, randomized controlled trial, 54 ICU nurses were randomly assigned to an intervention group ( n = 27) that received 220 mg zinc sulfate capsules every 72 hours for 1 month or a control group ( n = 26) that received placebo. The study found that all sleep parameters within the zinc group improved from baseline, suggesting that zinc supplementation improves sleep quality and sleep latency.

In addition to zinc, magnesium has an essential role in the neural transmission both in the pre and post synaptic membrane, as a natural agonist of NMDA and GABA which play a crucial role in sleep regulation.

Magnesium also activates the para-sympathetic nervous system, which is the system to help you calm down and relax. In order to fall asleep and stay asleep, your body and mind need to be relaxed. This is why anxiolytic ingredients and adaptogens such as theanine, valerian, and ashwagandha help regulate sleep so well.

Moreover, magnesium regulates the hormone melatonin, helping guide your sleep cycle.

Magnesium deficiencies have been linked to those that have less quality sleep, shorter sleep time, and decreased melatonin concentration. As you age, magnesium levels decline, putting you at major risk for magnesium deficiency. A 2012 study showed that 500 mg of magnesium taken daily for 8 weeks, significantly improved sleep time, sleep efficiency, and enhanced REM.

With the associated benefit of Zinc in cell division and growth, Zinc is directly correlated with repairing muscle mass and maintaining strength through the muscular and skeletal systems. Zinc also promotes the natural production of testosterone, growth hormone, and insulin-like growth factor (IGF-1), which all aid in building muscle mass.
Studies suggest that Zinc supplementation increases total and free testosterone without preventing the inhibition of testosterone concentration.
A cross-sectional study published in the journal Nutrition, examined the relationship between zinc concentrations and testosterone concentration. The study found that study participants with zinc deficiency or that lacked zinc in their diet, were associated with a significant decrease in serum testosterone concentrations. Zinc supplementation resulted. After six months of treatment with 30mg of Zinc per day, serum testosterone concentration and levels significantly increased amongst all participants.
Zinc is easily one of the best testosterone boosting ingredients. When you’re purchasing a test booster, make sure zinc is one of its main ingredients.
Research suggests that zinc and magnesium supplementation have positive effects on resistance training athletes. Deficiencies in zinc and magnesium have been associated with decreased testosterone production and insulin like growth factor, which can have an affect on strength and the ability to build lean muscle mass.
Theoretically, zinc and magnesium supplementation may enhance anabolic hormonal profiles, reduce catabolism, improve immune status, and/or improve adaptations to resistance training.
Better quality sleep, naturally promotes improved hormonal profiles, and testosterone production, which translates into increased strength and the ability to build more lean muscle mass.
Both zinc and magnesium supplementation have been shown to significantly decrease the levels of the catabolic “stress” hormone, cortisol. In a double blind, randomized study of 23 triathletes, serum cortisol was lower in the magnesium-supplemented group before and after competition compared to controls.
A study published in the journal Exercise Physiology conducted at Western Washington University, found that ZMA supplementation promoted significant increases in testosterone, IGF-1, and muscle strength in off season football players.

What Does ZMA and Sleep Aid Supplements Do?

In theory, the benefits of ZMA tablets are a result of its three elements: B6, zinc and magnesium.

Zinc is essential for metabolism, including reactions involved in immunity, cell division, digestion, cell growth, wound healing, and the breakdown of carbohydrates into energy.

Magnesium supports energy burn, muscle function, nerve function, blood sugar regulation, maintaining healthy blood pressure, and the synthesis of new bone tissue.

The body cannot make B6, so it must be obtained from the diet. Without B6 the immune system cannot fight infection from bacteria or virus or ease inflammation response.

Vitamin B6 further supports healthy function of the nervous system, the breakdown of protein, fats and carbohydrates to be used by the body, and the creation of red blood cells.

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Casein Protein Powder

admin — Tue, 09 Nov 2021 08:39:49 +0000

What is Casein Protein Powder?

Casein is just like milk protein. It's right under the whey category. Casein has a slow digestion rate, making it a great snack before bedtime. It also prevents catabolism when you sleep because it empties slow and steady. Casein makes you less hungry.

Research shows casein gives the best result - compared to whey -when you take it after the work-out. It ensures there's more protein synthesis compared to whey. That's why, taking a casein and whey protein shake after training will grow more muscles compared to a protein shake.

Milk protein has about 80% casein and 20% whey - a great combination for having a healthy nitrogen proportion in bodybuilders. Casein is a rather slow-performing protein that produces amino acids in seven hours, and whey acts fast, reaching a peak in 90 minutes.

The faster the protein absorbs, the quicker the liver combines into oxygen with its amino acids. It sounds terrible, but that's why a lot of amino acids are better for increasing protein synthesis. A protein that acts longer - like casein - will prevent protein from breaking down, a type of anticatalyst effect, which promotes an anabolic growth effect.

Besides taking in high-quality protein content of either casein or whey, the other lactose causes some people to react negatively. The natural milk proteins provide other smaller proteins like peptides, lactoferrin - with crucial health benefits. There's a high content of amino acids that acts as an antecedent of glutathione - the main antioxidant and can detoxify the body's liver.

Casein has all the necessary acids a person's body can't produce- making it a must-have for bodybuilders and gym enthusiasts.

How your body digests it?

Both whey and casein protein are high quality, complete proteins, meaning that they contain all nine essential amino acids. Amino acids are the building blocks of protein, and you need to get the ones categorized as essential through your diet.

Despite their similarities, your body digests and absorbs casein at a much slower rate than whey.

According to older research, this is because the acidic environment in your stomach causes casein to clot or form a gel. As such, it takes your body nearly twice as long to digest and absorb the same amount of casein as it does whey.

For this reason, whey protein is commonly characterized as a quickly digested protein, while casein is characterized as a slowly digested protein.

Benefits of Casein Protein Powder

Muscle growth
Casein protein is an excellent choice if your goal is to build muscle.

Despite its slower rate of digestion and absorption, it has been shown to offer muscle-building effects similar to those of whey protein when consumed around a workout.

Plus, when it comes to building muscle while you sleep, casein may be the better nighttime snack.

The gel that casein forms in your stomach supplies a steady stream of amino acids to your muscles throughout the night and supports muscle recovery and growth.

Decreased hunger
Dairy proteins, especially casein, reduce appetite by increasing feelings of fullness and delaying hunger.

This is because it takes several hours for your body to digest and absorb it.

As such, adding casein protein to your diet can be helpful if you have a weight loss goal or struggle to stay full between meals.

High in beneficial nutrients
Some casein protein powders are an excellent source of calcium, supplying about 50% of the daily value per serving.

Calcium supports many bodily functions related to bone, muscle, and vascular health.

What’s more, casein protein contains bioactive peptides that have been shown to lower blood pressure in the same way as certain medications commonly prescribed to lower blood pressure.

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Whey Protein Powder

admin — Tue, 09 Nov 2021 08:39:06 +0000

What is Whey Protein Powder?

Whey protein is the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement.

Whey protein might improve the nutrient content of the diet and also have effects on the immune system.

People commonly use whey protein for improving athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight loss, and many other conditions, but there is no good scientific evidence to support most of these uses.

Possibly Effective for
Athletic performance. Regularly consuming whey protein by mouth while also regularly exercising increases muscle strength and athletic performance. But it seems that both must be done consistently to see benefits.
Possibly Ineffective for
A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Taking whey protein by mouth doesn't seem to help COPD symptoms.
Weak and brittle bones (osteoporosis). Taking whey protein by mouth for up to 2 years doesn't improve bone density in older adults.
There is interest in using whey protein for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.

Benefits of Whey Protein Powder

It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient.

Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day.

In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half.

Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.

Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass.

If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle.

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.

This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.

Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.

This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression.

It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice.

The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body’s cells.

Does Whey Protein lower blood pressure?

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption of dairy products with reduced blood pressure.

This effect has been attributed to a family of bioactive peptides in dairy, so-called angiotensin-converting-enzyme inhibitors.

In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.

A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with.

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink.

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Beta-alanine Supplements

admin — Tue, 09 Nov 2021 08:37:22 +0000

What are Beta-alanine Supplements?

Beta-alanine is another form of amino acid, although unnecessary in your diet. It means the whole body can create the beta-alanine you can obtain from other amino acids.

Beta-Alanine is combined with different types of amino acids, and produces carnosine. Research states - when the muscles in the body have a lot of carnosine, more strength and endurance are created.

Carnosine makes the muscle fibres' contraction stronger and works longer without feeling tired. According to research, some bodybuilders -who consumed beta-alanine - have their strength and power increased.

Another study states - people who took more beta-alanine combined with creatine made more muscle mass and cut down more body fat compared to athletes that only took creatine.

So, how does Beta-Alanine help bodybuilders?

Beta-alanine has a particular ability to control specific lactic acid and different acidic components that are produced during work-out. The acid will build up in the muscles that lead to tiredness and muscle breakdown.

Beta-alanine will cut down muscle acid by increasing certain levels of components, namely carnosine, that creates more modulating acids. Beta-alanine can be reproduced by the body naturally as a non-essential amino acid. However, a supplement will improve athletic performance and the work-out capacity, changing different chemicals to promote muscle regeneration.

Beta-alanine also supports muscular endurance. A lot of people can perform more reps in the gym when doing work-out training of 8-15repetitions. Taking beta-alanine supplements is also used to improve moderate to high exercise performance in cardiovascular exercises like sprinting and rowing.

Beta-alanine is also derived from a pre-workout advanced formula. The powders are created to boost the power, concentration, and the athlete's strength. With the aid of beta-alanine, you can work out full speed all through the work-out period. Consuming a dose of the beta-alanine supplement will also reduce work-out fatigue.

A past study of football players has researched on taking supplements with beta-alanine before and during training. People who took supplements had higher training volumes and lower fatigue compared to people who took a placebo.

Beta-alanine mainly helps bodybuilders increase the carnosine in muscles and builds the tolerance to take the intense workload.

Athletic Performance and Strength on Beta-alanine Supplements

Beta-alanine improves athletic performance by reducing fatigue, increasing endurance and boosting performance in high-intensity exercises.

Increases Time to Exhaustion
Studies show that beta-alanine helps increase your time to exhaustion.

In other words, it helps you exercise for longer periods at a time. A study in cyclists found that four weeks of supplements increased total work completed by 13%, increasing an additional 3.2% after 10 weeks.

Similarly, 20 men on a comparable cycling test increased their time to exhaustion by 13–14% after four weeks of beta-alanine supplements.

Benefits Shorter-Duration Exercises
In general, muscle acidosis limits the duration of high-intensity exercise.

For this reason, beta-alanine specifically helps performance during high-intensity and short-duration exercise lasting one to several minutes.

One study revealed that six weeks of taking beta-alanine increased TTE by 19% during high-intensity interval training.

In another study, 18 rowers who supplemented for seven weeks were 4.3 seconds faster than the placebo group in a 2,000-meter race lasting over 6 minutes.

Other Benefits
For older adults, beta-alanine can help increase muscle endurance.

In resistance training, it can boost training volume and reduce fatigue. However, there’s no consistent evidence that beta-alanine improves strength.

Body compositions and Health benefits

Beta-alanine increases carnosine levels, which may have several health benefits.

Interestingly, animal and test-tube studies indicate that carnosine has antioxidant, anti-aging and immune-enhancing properties. However, humans studies are needed.

The antioxidant benefits of carnosine include neutralizing free radicals and reducing oxidative stress.

Moreover, test-tube studies suggest that carnosine elevates nitric oxide production. This may help fight the aging process and improve heart health.

Lastly, carnosine may increase the quality and function of muscles in older adults.

Some evidence suggests that beta-alanine may benefit body composition.

One study showed that supplementing for three weeks increased lean muscle mass.

It’s possible that beta-alanine improves body composition by increasing training volume and promoting muscle growth.

However, some studies show no significant differences in body composition and body weight after treatment.

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Glutamine Supplements

admin — Tue, 09 Nov 2021 08:07:01 +0000

What are Glutamine Supplements?

Glutamine is one of the bodybuilders' top picks for years because it is the center of muscle functions, and it is one of the most commonly found amino acids in the human body.

Glutamine produces many different bodybuilding benefits, like increasing muscle growth by making the levels of leucine higher in the muscle fibers, while decreasing muscle breakdown and strengthening the immune system ,thus preventing the person from falling ill and missing any work-outs. If Glutamine is taken before work-outs will cut down muscle tiredness and boost up growth hormone levels. Moreover, recent studies state that glutamine also plays a role in cutting down fat by increasing the number of fats and calories burnt during rest and exercise.

One of the glutamine's primary goals of the body is to help detoxify by cleaning the body system from large amounts of ammonia. The main point is to act as a buffer to convert extra ammonia into other types of amino acids, like urea and sugar content.

Doing roughly one hour of work-out can cut down 40% of glutamine in the body system. It also jams up immune function. It harms the resistance training that leads to resistance training and causes overtraining syndrome to occur.

L-glutamine also gives advantages to individual athletes by making their immune system better. Giving the body L-glutamine will let the muscles push and fight further, which makes the body stronger and repairs the skeletal muscles.

Glutamine is another expendable amino acid. It is another common amino acid in the muscles, which is about 61% of the whole muscle tissues. When doing intense training, glutamine will be used up; that is why it is necessary to take protein after doing a work-out.

How does Glutamine help athletes and the bodybuilders?

You do not want to miss out on this crucial amino acid and cutdown muscle. Glutamine is rather vital when you want to lose fat in the training stage as it will help you cut down body fat while protecting some lean muscle. It also increases your immunity and cuts down illnesses

Glutamine also fastens recovery. It will clear up high ammonia levels from the whole body that are made when doing work-outs. It means the body will get better faster and promotes decontamination after a tough work-out.

Glutamine supplement is considered to be a whole package for the athletes and the bodybuilders due to its capability off or bidding muscle disruption by increasing immunity.

Uses and Effectiveness of Glutamine

Effective for

Sickle cell disease. A specific glutamine product (Endari, Emmaus Medical, Inc) is a US FDA-approved prescription drug for sickle cell disease. Taking it by mouth reduces sudden complications of sickle cell disease.

Possibly Effective for

- Burns. Administering glutamine through a feeding tube seems to improve healing in people with severe burns.
- Critical illness (trauma). Taking glutamine by mouth or by IV seems to reduce complications in critically ill adults. But it doesn't seem to reduce the risk of death. IV products can only be given by a healthcare provider.
- Involuntary weight loss in people with HIV/AIDS. Taking glutamine by mouth seems to help HIV/AIDS patients absorb food better and gain weight.
- Recovery after surgery. Giving glutamine by IV seems to reduce the number of days spent in the hospital after surgery. But it doesn't seem to reduce the risk of death after any type of surgery. IV products can only be given by a healthcare provider.

Possibly Ineffective for

Athletic performance. Taking glutamine by mouth doesn't seem to improve athletic performance.
A type of inflammatory bowel disease (Crohn disease). Taking glutamine by mouth doesn't seem to improve symptoms of Crohn disease.
An inherited condition that can lead to kidney or bladder stones (cystinuria). Taking glutamine by mouth doesn't seem to improve symptoms of this condition.
Infants weighing less than 2500 grams (5 pounds, 8 ounces). Giving glutamine to infants by mouth doesn't seem to improve side effects from low birth weight.
A group of inherited disorders that cause muscle weakness and muscle loss (muscular dystrophy). Taking glutamine by mouth doesn't improve muscle strength in children with muscular dystrophy.
Growth and development in premature infants. Giving glutamine by mouth doesn't seem to prevent illness or death in premature infants.
Diarrhea caused by radiation therapy. Taking glutamine by mouth doesn't prevent diarrhea or reduce the severity of diarrhea caused by radiation therapy.

There is interest in using glutamine for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.

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Omega-3 Fatty Acids

admin — Tue, 09 Nov 2021 08:06:31 +0000

What is Omega-3 Fatty Acids

You must consume fatty fish at least several times a week to get sufficient amounts of omega-3 fatty acids. Studies state - about 80% of people have the same issue. Since our whole brain is made out of 40% DHA, a part of the omega-3s, a long term deficit in omega-three might cause abnormalities in functions of the neurotransmitters, causing aggression and depression.

Omega-3s have a lot of health advantages. Recent research states certain middle-aged people with a high intake of omega-2 fats have a 75% less chance of developing Alzheimer's disease. Omega-3s also prevent certain cancers, like prostate cancer and breast cancer.

It improves specific insulin sensitivity and makes certain cellular membranes more receptive so hormones can adequately interact with the cellular receptors. Some researches state that if you take in a lot of omega-3- which is about 5grams each day - it blocks body fat synthesis and cuts down inflammation. This will help get rid of sore joints or muscles.

There's a particular inflammatory aspect of muscular hypertrophy, or a specific growth, which can be muted down by certain omega-3fats or drugs. The whole solution isn't to consume any omega-3s before doing a work-out.

The liquid omega-3 supplement is preferable as there are fewer things backing up after you eat it and also because you have to consume different capsules to reach a level of 5gm dose. Tablets or capsules will be sufficient if you can swallow them.

How can Omega-3 help bodybuilders to boost their work-out?

The most significant advantage of taking omega-3s for athletes has to do with getting recovery in exercise and cutting down soreness after performing work-outs. You'll feel sore after a muscle work-out as there is inflammation, and that's where omega-3 steps in as they have strong anti-inflammatory properties.

Besides boosting work-out, bodybuilders need omega-3s to prevent injuries, reduce stiffness in joints, improve blood flow, enhance recovery, and that fish oil is an allrounder for health.

Benefits of Omega-3 Fatty Acids

Research shows that omega-3 fatty acids can improve your cardiovascular health. Most of this research involves EPA + DHA, but ALA can also help improve your health. Benefits of including omega-3 fatty acids in your diet include:

Reduced risk of cardiovascular disease.
Reduced risk of death if you have cardiovascular disease.
Reduced risk of sudden cardiac death caused by an abnormal heart rhythm.
Reduced risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.
Keeping the lining of the arteries smooth and free of damage that can lead to thick, hard arteries. This helps keep plaque from forming in the arteries.
Lowering triglyceride levels by slowing the rate they form in the liver. High levels of triglycerides in the blood increase the risk of heart disease.
Less inflammation. Atherosclerosis (hardening of the arteries) is thought to involve your body's inflammatory response. Omega-3 fatty acids slow production of substances that are released during the inflammatory response.
Omega-3 fatty acids may also:

Raise levels of high-density lipoprotein (HDL/“good” cholesterol).
Lower blood pressure. People who eat fish tend to have lower blood pressure than those who don’t.