powder – Fitness Supplements

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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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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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.