How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.
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This ingredient also plays a major role in cell growth, recovery, and communication. Increasing the amount of creatine stored in your muscles can speed up the growth of new muscle and help prevent current muscles from being degraded during exercise. By reducing muscle breakdown, creatine can speed up the healing and recovery processes, as there will be less damage to repair.
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity. In 1980, the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish, who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. It documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.
Without supplementation, approximately 14.6mmol (2g) of creatinine, creatine’s urinary metabolite, is lost on a daily basis in a standard 70kg male ages 20-39. The value is slightly lower in females and the elderly due to a presence of less muscle mass. This amount is considered necessary to obtain in either food or supplemental form to avoid creatine deficiency. Requirements may be increased in people with higher than normal lean mass. Creatine excretion rates on a daily basis are correlated with muscle mass, and the value of 2g a day is derived from the aforementioned male population with about 120g creatine storage capacity. Specifically, the rate of daily creatine losses is about 1.6%-1.7%, and mean losses for women are approximately 80% that of men due to less average lean mass. For weight-matched elderly men (70kg, 70-79 years of age) the rate of loss of 7.8mmol/day, or about half (53%) that of younger men.
Even if your focus is on a particular body part, say getting flat abs or losing fat around the hips, it's important to work all your muscle groups. Spot reduction doesn't work, so doing crunches for your abs or leg lifts for your thighs isn't going to help you achieve your goal. What does work is building more lean muscle tissue and burning more calories.
Creatine supplementation has once been noted to improve wellbeing and fatigue resistance in people with DM2, but has twice failed for people with DM1. In all three studies, it has failed to improve power output. This is thought to be due to a reduction in the expression of the creatine transporter preventing an increase in muscular phosphocreatine content.
Stand on one foot with the arch and heel hanging off of the edge of a step or platform. Hold onto something if you need help balancing. Drop your heel all the way down below the step, and then rise all the way up on your toes. Hold dumbbells to make it harder. If you can balance without holding on to something, you’ll work your core muscles, too. You'll also build more stable joints in the other leg.
There is a great amount of research published on creatine supplementation; protocols of administration, forms of creatine, as well as potential side effects. Despite this, the mechanisms by which creatine acts in the human body to improve physical and cognitive performance are still not clear. The main objectives of this review are to analyze the more recent findings on the effects and mechanisms of creatine supplementation in sports and health. As a secondary purpose, we will analyze the most recommended protocols of ingestion and its potential side effects.
After a tough sweat, it's important to rehydrate your body: "Drink lots of water and thank your body for what it was just able to accomplish," says Davis. A balanced post-workout snack is also a good idea. Go for one with carbs refuel your glycogen stores (one of your body's main energy sources) and about 10 to 20 grams of protein to help build and repair your muscles. "Don’t overcomplicate it," says Davis. If you're lifting and weight loss is one of your goals, though, it's still important to keep calories in mind—a post-workout snack shouldn't be more than 150 to 200 calories. Here's a guide to how many calories you should be eating for weight loss.
One case study on a subject with a methylentetrahydrofolate reductase (MTHFR) 677TT homozygote, a relatively common genetic mutation known as “mild MTHFR deficiency,” which causes mild homocysteinemia, has seen benefits due to creatine supplementation where homocysteine was approximately halved (49% reduction) while CT heterozygotes and CC homozygotes (n=9) were unaffected. Additionally, one rat study suggested a possible role for creatine in reducing homocysteine levels in a model of high uric acid levels (model for end stage renal disease) but this was not replicated when investigated in humans.
Nephrectomized rats may have significantly reduced creatine synthesis rates via impairment of methylation (the GAMT enzyme) although creatine reuptake from the urine seems unimpaired. Supplemental creatine in a rat model of 2/3rds nephrectomy (2% creatine in the diet) does not appear to negatively influence kidney function as assessed by the serum biomarkers of cystatin C and urinary protein or creatinine clearance rates. Elsewhere, 2% creatine in the diet in rats for two weeks again failed to show negative effects on kidney function, but showed benefit in reducing homocysteine in late-stage uremic rats. While there is not much human evidence for the rat nephrectomy model, a lone case study in a man with a single kidney failed to find an impairing effect of creatine (20g daily for five days and 5g for another month) in conjunction with a high protein diet.
It is known that intracellular energy depletion (assessed by a depletion of ATP) stimulates AMPK activity in order to normalize the AMP:ATP ratio, and when activated AMPK (active in states of low cellular energy and colocalizes with creatine kinase in muscle tissue) appears to inhibit creatine kinase via phosphorylation (preserving phosphocreatine stores but attenuating the rate that creatine buffers ATP). While phosphocreatine technically inhibits AMPK, this does not occur in the presence of creatine at a 2:1 ratio. It seems that if the ratio of phosphocreatine:creatine increases (indicative of excess cellular energy status) that AMPK activity is then attenuated, since when a cell is in a high energy status, there is less AMP to directly activate AMPK.
In otherwise healthy adults subject to leg immobilization for two weeks while taking 20g creatine daily during immobilization and then 5g daily during eight weeks of rehabilitation, it was noted that the creatine group failed to reduce atrophy during the immobilization (10% reduction in cross sectional area and 22-25% reduction in force output) despite preventing a decrease in phosphocreatine, yet experienced a significantly enhanced rate of regrowth and power recovery. A similarly structured and dosed study has also noted greater expression of skeletal muscle, GLUT4 expression, and a 12% increase in muscle phosphocreatine content.
To combat steroid use and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s, the use of anabolic steroids was openly discussed, partly due to the fact they were legal. In the Anabolic Steroid Control Act of 1990, U.S. Congress placed anabolic steroids into Schedule III of the Controlled Substances Act (CSA). In Canada, steroids are listed under Schedule IV of the Controlled Drugs and Substances Act, enacted by the federal Parliament in 1996.
Creatine (/ˈkriːətiːn/ or /ˈkriːətɪn/ is an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H. This species exists in various modifications (tautomers) in solution. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and brain tissue. Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of phosphate groups. Creatine also acts as a buffer.
Honestly, I did a lot of research on this one, because I wanted to find a single group of people who should not strength train. I even found studies on how strength training can be beneficial for paraplegics. Not to mention it can be safe for children, adolescents, and pregnant women. Obviously, you should take a break from strength training if you’re injured, and always check with your doctor before you start any sort of strength training program, but it’s natural for us, as humans, to move around and carry things.
You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 4 to 6 reps for strength and hypertrophy, 8 to 12 reps for muscular strength and 10 to 15 reps for muscular endurance. They also recommend at least one set of each exercise to fatigue although you'll find that most people perform about 2 to 3 sets of each exercise. In general:
While some supplements may in fact provide health benefits, generally speaking, consumers should purchase and use these products cautiously as they are not closely regulated by the Food and Drug Administration (FDA). Also, bodybuilders are advised to discuss supplementation plans with a registered dietitian or primary care physician prior to use to optimize effectiveness and minimize potential harmful consequences.
Side-Effects: While the signs of a great body may make one think that there cannot be anything wrong with bodybuilding supplements, the facts speak otherwise. Bodybuilding supplements do have side-effects and you must listen to your trainer before giving in to the thoughts of buying one. Creatine can cause heart problems, kidney problems, dehydration, diarrhoea and muscle cramping. You must also discuss your medical history with the trainer.
Creatine supplementation at 300mg/kg for one week (loading with no maintenance) in youth subject to six repeated 35m sprints (10s rest, known as the Running-based Anaerobic Sprint Test or RAST) noted that the increased average and peak power output seen in creatine was not met with a reduction in fatigue, although there was an attenuation in inflammation from exercise (TNFα and CRP).
Besides the high-quality protein content of casein/whey, the newer formulations have little or no lactose (i.e., milk sugar), which some people have negative reactions to. The native milk proteins also provide a host of smaller proteins called peptides, many of which, such as lactoferrin, have vital health benefits. The rich cysteine content of whey acts as a precursor of glutathione, a primary endogenous antioxidant and liver detoxifier in the body.
Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You’ll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you’ve completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
While most of these muscle building supplements can be taken at any time of the day, some are best to include in your pre-workout routine. Citrulline malate, in particular, is one that should be taken about an hour ahead of your workout. Because this supplement boosts performance, taking it ahead of your workout will maximize its effect, making sure you get the most out of the supplement.
If you want to take creatine as a supplement for bigger and stronger muscles, then the standard protocol is to have a “loading period” where you significantly increase your creatine intake for a few days or weeks. “This can prime your muscles to increase the amount of creatine that they ‘hold,’” explains Bates. “During the loading period, you generally take 5 g of creatine four times per day. After the loading period, you decrease the amount of creatine you take to a ‘maintenance’ level of 3 to 5 g per day.” (That’s also the recommendation from the International Society of Sports Nutrition.) (5)
Once training is resumed under these conditions, there may be little in the way of caloric support to ensure that protein synthesis and muscle growth occurs. Muscle may even begin to cannibalize itself as the body enters into a catabolic state. Even with the best of diets this can sometimes happen if training demands override the nutritional balance or imbalance.
Despite all the awesomeness of hypertrophy, athletes may be more interested in effects on power. Power is the ability to generate high amounts of force in relatively short periods of time — more power means you can pull more weight in low-rep sets — and independent of the hypertrophy, just five to ten grams of creatine per day appears to improve power output by 12 to 26 percent.
Beast Creature could be another good option for female athletes. It’s tasty, it contains five types of creatine, and it contains ingredients that could improve fat loss by increasing insulin sensitivity. One potential bonus is that it also has 70 percent of your daily biotin, a nutrient often included in women’s multivitamins due its purported benefits for hair and nails.
We hear this from 30 year olds and 60 year olds alike…and, like “I don’t have time,” it is a big fat lie! Even for the frail elderly, studies have shown that drastic results are possible in just 10 weeks of weightlifting (for both men and women in their 70s through their 90s). In fact, weight training has also been shown to delay Alzheimer’s and stave off dementia. So, if you think you might be “too old,” you’re probably the exact type of person that SHOULD be strength training!
Creatine is produced endogenously at an amount of about 1 g/d. Synthesis predominately occurs in the liver, kidneys, and to a lesser extent in the pancreas. The remainder of the creatine available to the body is obtained through the diet at about 1 g/d for an omnivorous diet. 95% of the bodies creatine stores are found in the skeletal muscle and the remaining 5% is distributed in the brain, liver, kidney, and testes . As creatine is predominately present in the diet from meats, vegetarians have lower resting creatine concentrations .
Mercimek-Mahmutoglu, S., Stoeckler-Ipsiroglu, S., Adami, A., Appleton, R., Araujo, H. C., Duran, M., Ensenauer, R., Fernandez-Alvarez, E., Garcia, P., Grolik, C., Item, C. B., Leuzzi, V., Marquardt, I., Muhl, A., Saelke-Kellermann, R. A., Salomons, G. S., Schulze, A., Surtees, R., van der Knaap, M. S., Vasconcelos, R., Verhoeven, N. M., Vilarinho, L., Wilichowski, E., and Jakobs, C. GAMT deficiency: features, treatment, and outcome in an inborn error of creatine synthesis. Neurology 8-8-2006;67(3):480-484. View abstract.
Creatine is known to increase skeletal muscle cellular volume alongside increases in water weight gain. Since glycogen itself also increases the osmolytic balance of a cell (draws in water) and preliminary evidence shows a strong trend of creatine augmenting glycogen loading, creatine is thought to be related to an increase in cell volume, which is known to promote glycogen synthesis.
The genealogy of lifting can be traced back to the beginning of recorded history where humanity's fascination with physical abilities can be found among numerous ancient writings. In many prehistoric tribes, they would have a big rock they would try to lift, and the first one to lift it would inscribe their name into the stone. Such rocks have been found in Greek and Scottish castles. Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century.
While many of the claims are based on scientifically based physiological or biochemical processes, their use in bodybuilding parlance is often heavily colored by bodybuilding lore and industry marketing and as such may deviate considerably from traditional scientific usages of the terms. In addition, ingredients listed have been found at times to be different from the contents. In 2015, Consumer Reports reported unsafe levels of arsenic, cadmium, lead and mercury in several of the protein powders that were tested.
If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in.” Check out Heath’s guide to finding your best muscle-building routine.
The last survivors of the pro-hormone supplements, which were removed from sale last January, estrogen-blocking supplements aren't pro-hormones but do inhibit the enzyme aromatase, which converts androgens into estrogens. In normal men that enzyme is ubiquitous, being present in such tissues as muscle, brain and skin. About 20 percent of the free testosterone circulating in the blood is converted into estrogen by way of aromatase.
So, for example, with the moves above you'd do 15 squats followed by 15 push-ups. Take a little breather then repeat that two more times. Then you move on to your walking lunges and lat pull-downs (and repeat those three times total, too). You can really do anywhere from eight reps to 15 (and even just two sets, if you don't have time for three), but "it’s not a bad idea for beginners to start with a 15-rep range to get comfortable with the exercises," says Davis. And while there's some debate over whether three sets of an exercise is really best, "it’s a great beginner model," says Davis. Don't overcomplicate things when you're just getting started.
In a later study, it was found that biologically relevant concentrations (10-30mM) of creatine bind synthetic membranes with lipid compositions mimicking the inner mitochondrial membrane or plasma membrane in a concentration-dependent manner. This also conferred a degree of protection, increasing membrane stability in response to challenge from a number of destabilizing agents. Phosphocreatine was more effective than creatine in this context, although both were able to bind and stabilize membranes.
Progression – Throughout the course of your lifting career you should consistently strive for progress both mentally and physically. Initially, you may find that you’re incessantly focused on nutrition and training but as you progress in both maturity and muscular development, you should be focused on improving the balance between lifting and your life. It’s never about having an all or nothing mindset, balance must be incorporated in all aspects but this takes times to develop and occurs with progression over time.
However, caffeine does not negate the benefits of creatine loading when not coingested, but just taken before exercise in the same dosage. This result indicates that loading creatine without caffeine on a daily basis, but saving caffeine for select workouts, may be an effective strategy, as creatine does not adversely affect caffeine’s ergogenic effects and may enhance creatine’s effectiveness in anaerobic exertion if the two compounds are alternated.
Children: Creatine is POSSIBLY SAFE in children when taken by mouth appropriately. Creatine 3-5 grams daily for 2-6 months has been taken safely in children 5-18 years of age. Creatine 2 grams daily for 6 months has been taken safely in children 2-5 years of age. Additionally, creatine 0.1-0.4 grams/kg daily for up to 6 months has been taken safely in both infants and children.
That soreness you feel post-strength session may seem like a setback. Yet over time, you’ll come to acknowledge that it signifies you’re getting stronger. “You think, ‘I’ve done something worthwhile. My body is telling me I’ve had a workout.’ You look forward to the fatigue and interpret it in a positive way,” says John Spence, PhD, professor of physical education and recreation at the University of Alberta in Canada, who wrote a review on the effect of exercise on self-esteem. (Wondering how sore is too sore to work out? Here’s your answer.)
One pilot study using 150mg/kg creatine monohydrate for a five day loading phase followed by maintenance (60mg/kg) for the remainder of the five weeks noted that supplementation was associated with fewer muscle symptoms and complaints alongside improved muscular function, yet a later trial trying to replicate the obsevations using 150mg/kg daily for five weeks noted the opposite, that creatine supplementation exacerbated symptoms.
Still, any supplement should be used carefully and after discussion with a dietitian or doctor. There are some potential health risks and side effects that you should be aware of before taking creatine. Muscle cramping, nausea, diarrhea, dizziness, gastrointestinal pain, dehydration, weight gain, water retention, heat intolerance, and fever have all been linked to the supplement. (13)
Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
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The main storage area of creatine in the human body is the skeletal (contractile) muscle, which holds true for other animals. Therefore, consumption of skeletal muscle (meat products) is the main human dietary source of creatine. Since vegetarians and vegans lack the main source of dietary creatine intake, which has been estimated to supply half of the daily requirements of creatine in normal people, both vegetarians and vegans have been reported to have lower levels of creatine. This also applies to other meat-exclusive nutrients, such as L-Carnitine.
I get lost every time I walk into my neighborhood GNC… the people who work there know their stuff, but nobody knows my body better than me and that’s where it all falls apart, but I’m working on that. I agree, I rather have grass-fed and more natural options as opposed to anything containing GMO in the products… The point is to become healthier, not go the other way…. But I also don’t want to get too much soy in my diet either… My wife is doesn’t want it for me and it’s given me headaches too, so I’m not really one for those. I guess small amounts of soy should be okay, right? Could someone be allergic to soy? There’s tons of other options though and I’m going to have to really look more into these here coz it has everything I’ve been looking for! Thanks for putting this together!