Take Your Creatine Post Workout



Supplementing your Workout Regime:

Picking the right supplement to aid your fitness regime is very critical. More importantly consume it at the right time when your body needs it most and utilizes it best. The markets house hundreds of supplements that are targeted at weight trainers.  Creatine is basically a nitrogenous organic acid produced in the liver. It helps in supplying energy to cells all over the body – particularly muscle cells. The basic structure of a creatine consists of three amino acids L-arginine, Glycine and L-methionine.It is used by muscles that have high energy demands like the brain and skeletal muscleand iscatered through the blood by an active transport system. This chemical is not only naturally made by body but can also be obtained from external supplements.

Creatine and the science behind:

Researches confirm that taking your creatine post workout is most beneficial. It supplies energy where it is demanded or produces rapid energy, improving athletic performance and allowing user to train harder. They also increase fat free mass and support anaerobic performance.

The approximate storage level of Creatine in human body is 40% as free creatine and 60% as creatine phosphate. Taking your Creatine supplement post your gymtraining ensures resynthesize of ATP or Adenosine Triphosphate which basically the power that drives muscular energetics. ATP is a mandatory nutrient for a weight and strength trainer and helps to produce internal energy. For instance when a muscle is required to contract, the bonds in the ATP molecule are split resulting in the yield of ADP (adenosine-diphosphate). Energy released by breaking this bond powers the contraction of muscles.Supplementation with creatine increases Cr and CP within muscle allowing further capacity to regenerate ATP. The creatine supplement when consumed post workout enhances the ability of muscle to maintain power output during brief periods of high-intensity exercise.

Creatine Benefits:

Aiding your gym regime and strengthtraining program with Creatine can results in muscle fullness as well as create an environment within your body that is conducive to muscle growth. Regular usage of Creatine will provide effective results and it can also delay fatigue during repeated workouts. Studies show that using creatine supplements post workout helps to reduce the oxygen cost of activity. Thereby resulting in less strain is placed on the cardiovascular system while performing aerobic activity. This is a huge advantage for body builders as they will be able to work harder and longer losing fat and building up muscle.Even doctors are beginning to endorse creatine as an essential intake element for people wishing strong and healthy body physic. Creatine is safe for almost everyone to take with the exception of people with renal issues.

Creatine Consumption:

Creatine often comes in the form of powder. Many people like to take their creatine in a shake. Alternatively, you can also mix the creatine powder with some skim or soy milk and if intended add some fresh fruit for flavor. It is best to consume your glass of creatine right after your workout. Because, after hard workouts the glycogen content of human body is replenished and recovery can be enhanced.

The top 3 reasons most people don’t build more muscle’s


When you are building your muscle’s, it is easy to get frustrated. This is very hard work to build your muscles and time-consuming. And it takes patience, a lot of patience and dedication. Most of the people who want to build some muscles want a shortcut for faster results. There is no short cuts and on the long run, it is better to do the muscle building on the right way to peak performance. Here is 3 of the top reasons most people don’t build more muscle’s.

1. Train for hours on end just with weight lifting

Many think that how many hours you work with the weight lifts, how quickly you will build muscle. But this is not the truth. You can’t just build muscle with lifts, all the time. The best is not to exceed 45-minute a day. Spend the rest of the time on proper warm ups and cool down routine’s. Add the weight of the dumbbells often, but not too much weight at a time. Don’t do more than your body can handle. Ask for a gym instructor if you don’t know what to do or how to build more muscles. It is also important to get enough sleep if you are exercising every day.

2. The same exercises every day

You are probably doing more of the exercises that you love more than the other exercises. This is also a possibility why you don’t build more muscles. Your body is getting used to the same exercises and the muscles aren’t getting to exercise in other type of movements and angles. This is called the “ repeated-bout effect”. This is also easier to injure some muscles. Change the exercises and let the muscles exercise in different motions and angles, strengthen the muscles more.

3. You don’t eat enough food

This is one of the biggest mistakes people who want to build muscles are making. If you want to build your muscles, you must eat many foods. Not any food, but muscle foods. The best is to eat a lot of muscle food three times a day. And it is also recommended to drink a power shake after each meal. There are many muscle foods. This is just a few of them. Some of the muscle food is:

  • Nuts without sugar or salt
  • Eggs
  • Olive oil and olives
  • Low-fat yogurt
  • Salm

There are many reasons why you don’t build more muscle’s. If you want to build more muscles and you don’t know how, it is best to get the help of a professional gym instructor and nutritionist. This is something you can’t do on your own. They can tell you more about the right things to do and what not to do. And don’t give up. Building muscles are hard work and will not happen overnight. Eat right and be patients. Muscle building are not impossible, just extremely hard work.

The Best Supplements


Many people want to take the best weight lifting supplements daily, but some are not taking the best supplements. Health experts say that a good supplement is one that has the most health benefits and the least risks. One thing that a person should remember about taking any supplement is that it is not a substitute for a good diet. If a person wants to reap all of the health benefits of a supplement, he or she should eat a healthy diet along with it. Three supplements that have numerous health benefits are fish oil, magnesium and biotin.

The Best Supplements – Fish Oil

Fish oil is definitely one of the best supplements because it contains Omega 3 Fatty acids, which have numerous health benefits. Omega 3 Fatty acids can help lower the risk of heart disease by as much as 50%. They also help keep the blood pressure and cholesterol at a healthy level because it cleans the arteries. There is even evidence that suggests that Omega 3 Fatty acids may reduce the risk of developing certain cancers. Additionally, they are also good for keeping the skin and hair healthy.

Magnesium Supplements

Magnesium is another supplement that has many health benefits. Studies have shown that many people are deficient in this mineral and that can lead to many other health problems. Magnesium can help prevent diabetes because it keeps blood sugar at a healthy level. It is also is great for the heart because it helps it contract better and keep it beating at a normal rhythm. In fact, many physicians suggest that people with abnormal heart rhythms take a magnesium supplement. Magnesium also helps reduce the chance of blood clots forming and lowers cholesterol.

Many individuals take a biotin supplement because it promotes healthy skin and helps the hair and nails grow. However, there are many other health benefits that can be reaped from taking biotin. Biotin is needed for cell growth and metabolism. It also helps maintain a healthy blood sugar level. Taking biotin may also help those who already have diabetes control their blood sugars better and prevent a condition called diabetic neuropathy, which causes tingling and burning in the hands and feet.Biotin is another one of the best supplements that a person can take.

Natural Menstrual Supplements

Menstrual symptoms may be fodder for comedian’s jokes, but to those who deal with cramping, discomfort, mood swings and bloating every month, it is no laughing matter. The Office of Women’s Health of the National Institutes of Health estimates that three of every four women suffer some menstrual symptoms every month. One in every six suffers symptoms so severe that it interferes with their daily lives. Doctors have prescribed everything from ibuprofen to hormones to meditation to lithium to help relieve these symptoms, but for many women, relief is as simple as taking a multivitamin with menstrual supplements.

While few vitamin products actually bill themselves as ‘menstrual vitamins‘, there are several nutritional supplements that can help prevent or relieve the symptoms of premenstrual syndrome. The most helpful menstrual supplements include:

Magnesium and vitamin B6 (pyroxidine) which help promote hormone production. If your doctor has prescribed oral contraceptives to help regulate mood swings or control cramping, magnesium and B6 may offer a more natural solution for you.

B complex vitamins are helpful in reducing stress, which can make PMS symptoms worse.

Vitamin E helps increase the blood supply to your muscles, which in turn helps to reduce cramping.

Omega 3 and Omega 6 fatty acids help reduce inflammation that leads to cramping and pain. (Fish oil, flaxseed oil and evening primrose oil are all excellent menstrual supplements.)

Niacinamide (another form of vitamin B6) is another menstrual vitamin that helps reduce inflammation and pain when taken starting seven days before the start of menstruation.

Black cohosh is an herbal supplement that is approved for use in menopausal women because it contains a substance that mimics estrogen. It can be helpful in reducing the symptoms of PMS as well.

Chamomile and ginger tea can reduce cramping pain.

Other menstrual supplements include wild yam, cramp bark and Jamaica dogwood teas.

If you’re under a doctor’s care for any condition, be sure to talk to him or her about the possibility of using natural menstrual supplements to control your symptoms.

Many people always ask, “does no xplode work?” Yes it does and works really well, but C4 Pre Workout is the #1 selling supplement at bodybuilding.com

The Best Protein Shakes Available

The Best Protein Shakes Available

The benefits of taking the best protein shakes are plenty and vary in terms of what they can provide you with. People from literally all walks of life can find that taking protein shakes will assist them in accomplishing their desired health benefits, and then some. While it is no secret that protein helps build strong muscles and a lean, healthy physique, protein shakes also deliver effects that may be quite subtle, yet very sublime. As a precursor of building hormones, men will find that an increased protein intake will lead to optimal testosterone levels. Testosterone is a punch-packing hormone that signals the burning of fat and in the fueling and building of muscles, which is an easy sell for athletes and sports enthusiasts.

Testosterone is also known to fuel libido, increasing sex drive and performance, which is sure to be a strong draw not only for athletes, but for the average male looking to improve performance in a sort of different sport. The goods that protein—and in effect, taking the best protein shakes—can deliver are not sex-limited at all. Both men and women are bound to reap some anti-aging benefits from taking protein shakes because of its positive effects on the body’s GH and IGF-1 levels. These hormones help the body repair and cope with all forms of stresses, in effect keeping a person looking and feeling youthful.

When trying to figure out which the best protein shakes are, it is useful to have an objective evaluation system, a kind of rating scale. One such nifty rating scale is the BV, or biological value. It is used to evaluate the total overall nutritional punch a certain food possesses. Incidentally, the natural food with the highest BV score is one packed with protein—a whole chicken’s egg. Having a BV rating of 100, it is used as the golden standard of measuring the BV of other foods, and for good reason; a whole chicken’s egg has all the essential amino acids and fatty acids the human body needs, in amounts that are easy to digest and synthesize. With the popularity of protein shakes, however, researchers were able to find that the BV of whey protein exceeds the previous golden standard. Because of that, whey protein has been assigned a BV score of 104. Therefore, powders containing whey protein rank high in the list of the best protein shakes.

The Best Protein Shakes Available

While BV is a very useful and helpful decisive factor in choosing the right protein shake for yourself, it is by no means the end-all-be-all of rating standards. Other factors such as how well the protein shake mixes with water, how satiating it is, and how it tastes when mixed with various liquids all should be considered in evaluating the best protein shakes.

Sports Nutrition

Sports Nutrition

Sports nutrition is such an important subject since what sportsmen and women consume before and after a session of training or during any sporting activity makes a very big difference on their performance.

If you have no idea on what sports nutrition is all about, then this online article will definitely enlighten you.

Good sports nutrition is all about ideal nutrient combinations to enhance your performance and to improve the integrity of your muscles for a better training and workout to occur. If good performance is your goal paying attention on what you eat is important.

Top factors to take into consideration when planning on your nutrition are:

The need to get hydrated in order to boost your energy is a key factor. Water is involved in many of your body processes and also makes up about sixty percent of your body weight.

Aim to drink plenty of fluids before, during, and after any type of sport related activity to avoid dehydration as well as over-heating. Replace what is lost as you sweat while doing training and during the performance of the actual sport. This will also keep your body fueled, watered and cleansed. You can also hydrate using the recommended sports drink known to contain helpful minerals in order to balance your electrolytes level.

In addition, eating a balanced diet is another important key. Ensure your diet consists of the right combination of calories from minerals, vitamins, fats, carbohydrates and proteins to gives you the required energy for great performance. You need these nutrients for your body to perform properly.
The amount of each nutrient required will depend on your activity regimen, fitness level as well as the duration and intensity of your exercise.

Proteins are great since they are used in tissue and muscle build up and also work to give your body the power to create new tissues. Eating carbohydrates will help keep your glycogen stores at their best. A carbohydrate rich meal come in handy especially during long hours of cycling, running and swimming to avoid depletion of glycogen stores.

Minerals such as calcium and iron are also important. Calcium is essential in transmission of nerve impulses and muscle contraction. Iron is used in forming hemoglobin, which is essential in transporting oxygen in the blood to various parts of the body. It is also involved in energy production and immunity.

Sports nutrition for women is also diverse as they have some special nutritional needs. Women have ongoing menstrual cycles and are also prone to early osteoporosis. They have increased needs for calcium and iron.

Inadequate mineral and vitamin intake are often associated with reduced performance.

While excess fats can be detrimental to performance, missing required daily fat intake often leads to low energy which will end up affecting your performance.
What is the best sports nutrition for a sports person? There is no definitive response to this. It all depends on the kind of sports and the physique to determine the right amounts not forgetting that they require frequent short meals daily.

Eating for Your Tummy


Whether it’s Irritable bowel syndrome (IBS), constipation, or bloating, a lot of people have their fair share of gastrointestinal troubles. I’ve certainly had more than my fair share. GI problems aren’t always talked about because it’s embarrassing and personal and smelly. But, a lot of people are suffering just like you, and you shouldn’t suffer in silence! I’m going to review the latest food and supplements for GI health.

Probiotics– Probiotics are very popular and seem to be quite effective. Probiotics are live microorganisms that confer a benefit to the host (your GI tract). Probiotics have minimal side effects and many people do quite well with them and find that they can provide relief for bloating, gas, cramping, and mild to moderate IBS. They can be consumed in food (yogurt) or as a supplement.There are several different strains of the bacteria that you can buy, all seem to be moderately effective. When buying supplements make sure that the bottle is labeled USP. This means that the supplement has been regulated by the United States Pharmacopoeia.

Peppermint Oil– Studies support the use of peppermint oil for nausea, indigestion, and IBS. In clinical trials with peppermint oil it has found to be more effective than antispasmodic drugs and fiber. It is especially useful in diarrhea predominant IBS.

Melatonin – Melatonin is a well known natural sleep aid. Recently it has been studied in regards to IBS. Melatonin has been shown to reduce pain in IBS patients when taken for two weeks. This is a short time period and further trials are needed. The recommended dose is 3 mg/day taken at night. Since it is a sleep aid it is important to take it at night. Users did not report any sleep disturbances or drowsiness while taking the supplement. Here is a great article.

Fiber – Last but not least, we have our good friend fiber. Of course fiber is best for constipation and people who have IBS-C. The recommendation for fiber is 14 grams of fiber per 1000 calories consumed. Since most people consume about 2000 calories, that makes the recommendation 28 grams per day. The majority of Americans could use a little more fiber in their diets. When increasing your fiber be sure to add it in slowly and drink plenty of water!
Are there any supplements or functional foods, that you have questions about? Please let me know! I wish everyone happy, healthy tummies.

Best Pre Workout Supplements


Considering what the best pre workout supplements are would be like considering what type of fuel to put into a car before embarking on a long, grueling road trip. But really, consider the question: ‘What are the best pre workout supplements?’ Not quite simple to answer, at this point. Of course, one needs to consider the body’s needs during a workout, so an analogous question would be: ‘What would my body (and mind) need during a workout?’ Answering this question will naturally point towards the best pre workout supplements.

The first thing that comes into mind when assessing what the body needs pre workout is energy. Any moving body needs energy to exert an effort; to fulfill its work. It’s simple as that: no energy, no work; which equates to a poor workout. There are a number of supplements that either give energy or release a person’s supply of stored energy. The most basic would be caffeine. And while it is not of good advice to guzzle down a cappuccino before running a 20k, the advancements in sports science research and development affords the current crop of athletes a readily-ingestible form of caffeine, in optimal doses, packaged in pill form. Caffeine provides an energy boost by blocking the neurotransmitter Adenosine, a natural calming substance. Blocking this soothing matter puts the athlete on the edge, so it is also prudent to never exceed the recommended dosage.

One cannot go on talking about the best pre workout supplements without mentioning the amino acid arginine. Arginine is known to promote vasodilatation, otherwise known as the expanding of veins. This, of course, promotes better blood flow, which in turn means oxygen is better transported through the body. Better oxygen flow stimulates not only better function during workouts, but also better recovery after workouts, which places arginine at the top of the pre workout supplement choices. And it’s been more than a favorite—arginine is a mainstay on athletes’ and bodybuilders’ supplement stacks.

But perhaps there is no single best pre workout supplement to use; maybe they work best used in combinations. A study done by Tipton, Miller, Rasmussen, and associates (2001) published in the American Journal of Physiology and Endocrinology Metabolism found that athletes who took a pre workout shake made up of protein and carbohydrates consumed immediately before the workout had a higher rate of anabolism and a lower rate of catabolism compared to those given a placebo. These findings are interesting, since the aforementioned arginine can be derived from protein. If anything, the study proves that the best pre workout supplements are those whose ingredients work synergistically, where the whole is more than the sum of its ingredients.

7 of the strongest men of all time


Over time there come and go many men who tried to be the strongest man in the world. Some of them won and some have lost. Not all of them could do it. This is a tough competition and just the best can be called the world’s #1  strong man of all time. There is each year’s competition that decide who is the strongest man. One of these competitions is the World strongest men’s competition. Here can only the best of the best compete. These men are in the Hall of Fame for the strongest men that live. These men are considering the greatest strongmen of all times. Here are seven of the strongest men of all time;

1. Mariusz Podzionowski

Mariusz was born on 7 Feb 1977. He is considered as the strongest men of all time. He won the World strongest men’s competition 5 times. He was a powerlifter. Mariusz Podzionowski is from Poleland. He has his first competition in 1999 and won his first title in 2002. Now he is a mixed martial artist.

2. Magnus Ver Magnusson

Magnus was born on 23 April 1963. He was a strong man and powerlifter. Magnus Ver Magnusson is from Iceland. In 1984 he begins Powerlifting and in 1991 he won his first Worlds strongest men’s competition. Overall he won 4 World strongest men’s competitions. He is now a company owner of a design store.

3. John Pall Sigmarsson

John Pall Sigmarsson was born on the 28 April 1960. He was a strongman, powerlifter and bodybuilder. He is from Iceland. His first World strongest men’s competition was in 1983. He won his first World strongest men’s competition in 1984. Overall he has won the World strongest men’s competition 4 times. He died 16 January 1993, age 32, from a heart attack.

4. Zydrunas Savickas

His nickname is “Big Z”. He was born on 15 July 1975. He is a powerlifter and a professional strongman. He comes from Lithuania. Zydrunas Saviskas had his first competition in 1992. He won his first World strongest men’s competition in 2009. He won the World strongest men’s competition 3 times. He set the Guinness World record for the 20m Farmer’s walk in 7,55 seconds with 150kg in each hand.

5. Bill Kazmaier

Bill Kazmaier was born on 30 December 1953. His nickname is “Kaz”. He is a strongman, Powerlifting, professional wrestler and a sports commentator. He had won the World strongest men’s competition 3 times. He won it first in 1980. He comes from Wisconsin. He is now a motivational speaker for 3D sports Tech for schools and YMCA groups.

6. Jouko Ahola

Jouko Ahola was born on 1 December 1970. He comes from Finland. He is a strongman, Powerlifter and Actor. His nickname is “Jokke”. Overall he won the World strongest men’s competition 3 times. He first won the World strongest men’s competition in 1997. He is now an actor and his latest film is the Vikings. And he is a judge in the World strongest men’s competition.

7 of the strongest men of all time

7. Geoff Capes

Geoff Capes was born on the 23 August 1949. He came from England. He is a former athlete, a strongman and a professional Highland games competitor. He won 2 World strongest men’s competitions. He first won the competition in 1983.

These men have won the World strongest men’s competition many times and they deserved to be the 7 strongest men of all times. They have worked hard to keep their bodies in shape.