Posts Tagged ‘creatine’

Beta Alanine – One of the Most Promising Endurance Supplements Out There, But What is it?

Thursday, December 1st, 2016

What IS beta alanine?Creatine and Beta Alanine

Beta alanine is a non-essential amino acid. This means that it’s produced by our body (in the liver) and it isn’t therefore essential to include it in our diet. However, weight lifters and body builders can, and do, benefit from taking it in supplement form to top up the levels naturally present in their bodies. It’s also naturally present in high protein foods such as meat and fish.

How does beta alanine work?

Most amino acids are the building blocks of protein, which helps give us a lean body. However, beta alanine does not help towards building protein, instead, along with histidine it is converted into carnosine which the body uses to increase stamina, improve strength and help build muscle. So, for more stamina, strength and muscle building, more beta alanine and therefore more carnosine is advantageous.

As we exercise, lactic acid builds up in our muscles, causing the pH to lower, in turn causing fatigue and the eventual end of our workout. Carnosine helps eliminate lactic acid and other by-products of intense physical exercise, and regulates the pH of the muscles allowing us to work out for longer. It also helps reduce post exercise recovery time, allowing for more rewarding workouts in quicker succession. (more…)

Does Creatine Help Prevent and Reverse Muscle Wastage?

Thursday, November 17th, 2016

Muscle AtrophyCreatine is the most researched and well understood training supplement.  Creatine is also one of the most widely used, and trusted, sports nutrition supplements for weight trainers wanting to maximize muscle mass.

Creatine helps increase the speed and force of muscle fibres and helps them repair more quickly and scientific studies have found that taking a regular creatine supplement increases the reserves of creatine in muscle fibres. This means that the benefits of creatine supplements could be further reaching than just being used as a sports supplement.

Catabolic muscle wastage, cachexia and sarcopenia

If you’re suffering from a catabolic wasting condition where your muscles are starting to decrease considerably in size (muscle atrophy), then creatine supplements could help you. The term ‘catabolic’ refers to the breakdown of muscle tissue, and is the opposite of the term ‘anabolic’ which means the building up of muscle tissue.
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What is Creatine?

Wednesday, May 1st, 2013

What is Creatine?

Creatine Bodybuilder
Creatine is made up of the amino acids arginine, glycine and L-methionine, which are synthesized in the liver and kidneys. Some creatine is obtained naturally from meat and fish in the diet, particularly those containing high levels such as beef, tuna and herring though some is destroyed when meat is cooked. An average human has approximately 120 grams of creatine in the body at any one time and this is broken down into creatinine at the rate of 2 grams a day and excreted by the kidneys.

At the most, athletes usually use doses of 3-5 grams of creatine supplements a day. This seems to be the most effective, maintainable regimen.

Functions of Creatine

Creatine is stored in the muscles of the body and is used to produce energy for muscle contraction. During exercise the muscle contraction and relaxation requires energy. This is obtained when adenosine triphosphate (ATP) is broken down into adenosine diphosphate (ADP) in a process called dephosphorylation. The free energy that is released can then be used by the muscles.

The phosphastes in creatine are then used to rebuild ATP from ADP, so theoretically the more creatine in your muscles, the quicker ATP can be restored, resulting in more energy available in the muscles. Creatine is used for both strength gains and muscle gains, and is often associated with increased stamina over a short period of time.
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The Benefits of MaxiRaw Creatine

Wednesday, March 21st, 2012

What Creatine Is and How It Works

Creatine Bodybuilder

Creatine is a substance that is naturally manufactured by the body. It is a nitrogenous organic acid that is considered to be the energy source for muscles. Identified in 1832, creatine is now one of the most commonly used supplements by those who practice sports, especially bodybuilding. Creatine supplements are especially appreciated for their positive effects in increasing performance for intensive training sports, maximizing workouts in general and offering an advantage in anaerobic athletic contests.

How It Works

Creatine stimulates the formation of adenosine triphosphate, which is popularly known as ATP. ATP is needed for muscles to contract. The more intense the exercise is, the more contractions you require. Therefore, creatine supplements become indispensable for most athletes. This happens because no matter how much you take in from your diet, it will not be enough for high intensity sport activities.

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105 Protein Shake Recipes

Tuesday, December 21st, 2010

Need protein powder?

If you are looking for the best pure protein powder, check out Optimum Nutrition. Is it nutritionally the healthiest and highest quality protein powder I’ve ever found, and you can get it at an economical price. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.

Click here to order or learn more about Optimum Nutrition.

Protein Recipes for Weight Loss, Muscle Gain, and Kids

Protein Shake Woman
Here are 70 105 different protein shake recipes as well as links to pick yourself up a handy supply of Optimum Nutrition.

105 Protein Shake Recipes

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6 Supplements for Increasing Strength and Muscle Mass

Friday, November 5th, 2010

6 Muscle Building Supplements

For those who workout endlessly in the gym looking to increase their strength along with their muscle mass, starting with the right workout routine and proper diet is the first step. After a while, even with the best conceived diet and exercise plans, many do find that they hit plateaus which is when they start to look towards dietary supplements.

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