What is creatine?

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for flesh, Kreas.

Creatine is produced naturally by the body and helps to improve muscles’ performance during exercise. This improvement in performance should allow you to train at higher levels for certain sports and gain muscle.

Foods such as meat and fish provide much of the body’s creatine and the rest is made in the body by the liver, kidneys and pancreas. It is stored in the muscles as phosphocreatine (you may find it referred to as PC) contributing to the body’s energy stores used during intense exercise.

Taking creatine supplements can increase your muscle stores of phosphocreatine by roughly 20 per cent on average. However, the exact increase can vary depending on the individual – the range is somewhere between 10 per cent and 40 per cent.

Are there side effects?

The use of creatine in healthy individuals is generally considered safe. Studies have not yet been able to demonstrate that either long-term or short-term creatine supplementation results in adverse health effects. Creatine supplementation using recommended dosages has not been linked with any adverse side effects beyond occasional dehydration due to increased muscular water uptake from the rest of the body. In fact, an increase in muscle mass and therefore body mass because of increased muscle hydration is the most widely accepted side effect of creatine supplementation.

Studies so far have not highlighted any problems. If you are training and taking creatine supplements you will almost certainly gain weight, particularly lean body mass. Creatine supplementation is not illegal and is allowed by the International Olympic Committee.

Resource: http://en.wikipedia.org, http://www.bupa.co.uk

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What is Whey protein

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may influence glutathione production and possess anti-inflammatory or anti-cancer properties; however, human data are lacking. The effects of whey protein on human health are of great interest and this protein mixture is being investigated as a way of reducing disease risk, or as a supplementary treatment for several diseases. Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Whey is a common allergen, and is responsible for a significant proportion of cow milk allergies.[5] In people without milk allergies, whey protein is generally considered safe.

Whey Protein

Overlooked for years, research has now found Whey protein to be the highest quality protein you can consume and essential for helping your body maintain and build lean muscle and recover from intense training. Use a few times a day to increase protein intake.
Key points for consideration:

* Whey is an excellent, easy digesting source of protein

* High quality & low in lactose

* Supports lean muscle growth

The benefits of whey protein are so numerous and apply to so many different groups of people, that listing them all would be quite a large undertaking. In the sense of an overview, the benefits of whey protein make it an excellent choice for individuals of all ages who struggle to maintain a healthy diet and to improve their overall health.

Providing all of the essential amino acids, which are the building blocks of healthy muscles, nails, skin and other connective tissue, whey protein not only is almost completely devoid of cholesterol but aids in the removal of “bad” cholesterol from the body. Whey protein has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body.

It is often referred to as a “”fast”” protein for its ability to quickly provide nourishment to muscles. The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal. Whey protein is an excellent protein choice for cancer patients as it is very easy to digest and very gentle to the system.

Whey protein may be added to a wide variety of foods and beverages to increase the protein content without affecting taste. Healthy nutrition practices have been shown to play a role in helping to manage, and possibly prevent, the onset of type-2 diabetes. Whey protein, a high quality, high biological value protein, is a good choice for diabetics who need to carefully manage food intake.

A recent study in Europe compared whey protein to casein, the primary protein in milk. They found that older men who consumed whey protein showed greater protein synthesis, or growth, which helped limit muscle loss over time.

Whey Protein Info provides detailed information about whey protein powder, drinks, concentrate, and best whey protein, as well as the benefits of whey protein and other helpful whey protein facts. Whey Protein Info is the sister site of Home Gyms Web.

Article Source: http://EzineArticles.com/?expert=Marcus_Peterson

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Whey protein powder is commonly used by bodybuilders and other athletes to accelerate muscle development and aid in recovery.

Whey Protein Tips

Read the lines bellow if you want have a better understanding of whey protein, how it works, when to consume it and what to consider when buying.

Different scientific researches have proven that whey is the highest quality protein available on the market today. Several main factors give it the number one position when compared with egg whites, casein or soy protein. First of all, whey get more rapidly absorbed and digested by the body. It leads to increased muscular strength and performance capacity, improves blood lipid levels, immunity and blood pressure.

considering all the advantages of whey protein, it’s no wonder why it’s contained in over 50% of all bodybuilding products. But no matter how beneficial whey protein is, it won’t help you gain musle mass on its own. It’s the combination of several key components that make up or break the bodybuilder, and thoses components are – hard training, consistency, proper recovery (8-10 sleep), 4-5 nutritious daily meals and additional supplemental products.

Whey protein is easily absorbed by the body, but there are still certain tips to have in mind in order to intake it in the best possible way. There are certain periods during the day, in which your body will use whey protein to the fullest. For example, it’s always best to have a whey protein shake early in the morning right after you wake up.

For maximum absorption, consume your whey protein shake in the morning, because your body will have plenty of hours to digest it and you will easily burn all the calories in it. Another benefit is that whey protein will stop the catabolic processes started in your body when you sleep (your body starts breaking down muscle mass to get amino acids). In that way, you will not only stop the catabolic processes, but also give a flying-start to the growth of your muscles.

For even better absorption, it’s best to mix up whey protein with water instead of milk. Of course, you might loose some of that good old taste, but your body won’t have to deal with some of the components contained in milk which are hard to digest. So to sum it all up, mix up 30-50 grams of whey protein with water, as soon as you wake up.

Other periods in which you should have a whey protein shake are before and/or after your workout. This is the time of the day when you put the heaviest nutritional demand upon your body, and whey protein helps to add more muscle mass. To jump-start the recovery process, have a shake no longer than 40 minutes after workout.

The latest whey protein products contain additional supplements like taurine, glutamine, creatine. Read the label to have an idea what exactly you are buying and make a good comparison of the different brands. It’s better to buy a product with low complex carbs content and as little sugar as possible. No fructose, sucrose, fillers, binders or gums.

Protein powders are the perfect source of some extra 80-100 grams of protein every day. Steve Gargento has put together a great article on Natural Protein Powders. Author – Steve Gargento.
You can get a unique content version of this article.

Health-and-Fitness Article Source: http://www.eArticlesOnline.com

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