Taking creatine powder isn’t exactly the highlight of my day. I’m sure I’m not alone here, but it never mixes well and the last sip sucks. I recently came across SWOLY Creatine Mono Gummies, a supplement that delivers all the benefits of creatine in a convenient gummy. I was curious (and skeptical), so I ordered some to let you know what I thought.(more…)
Posts Tagged ‘creatine monohydrate’
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 are 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 require 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.
Protein Smoothie Recipes for Weight Loss and Muscle Gain
Here are 105 different protein shake recipes!
Utilize all kinds of fruits, vegetables, spices, and fun ingredients like peanut and almond butter, honey, oatmeal, and flavor extracts. Whatever you have laying around probably can be used in one of these protein shakes.
For those without digestive issues, check out the link to Optimum Nutrition below. It is an awesome product with a huge variety of flavors and sizes.
For those who are lactose intolerant, check out Muscle Milk protein powder, which also comes in several flavors and sizes. When I found Muscle Milk I could finally start mixing protein recipes again!(more…)