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Wednesday, January 4, 2017

Creatine: The Must Have Supplement For Women

Women may avoid taking creatine for a number of reasons. Personally, I didn’t know exactly what it did, I had heard it could make you bloated and thought of guys taking it implied that it would make you big and bulky – and that’s far from what my fitness goals are.

However, after conducting research and testing it myself, it has turned out to be one the most beneficial supplement to add to my diet and training! Reassurance was also added with Creatine being one of the most researched and clinically validated supplements available.




So what is creatine?

Creatine is a natural amino acid found in meat and fish. It is also produced by the kidneys, pancreas and liver at around 1-2g per day. It actually plays an important role in releasing energy when an individual performs short-duration high-intensity exercise – this energy significantly helps to boost muscular performance – and this is for anyone with health and fitness goals. For example: gym-goers, athletes, bodybuilders… powerlifters, runners, etc.

However, it is impossible to get enough creatine from our body or from the food we eat to elicit its performance enhancing effects without supplementing! Respectively, it’s worth noting that creatine is also suitable for vegetarians, which is especially beneficial for those that aren’t able to get any percentage of the compound through meat.

How It Works

"Ï don’t care it just makes me look big,” probably, a typical bro answer. But you fitness geeks, like myself, actually like to know how things work. Why? Because, oh, I don’t know, ITS GOING INTO YOUR BODY and you don’t want your insides to fall out 10 years from now because of some gimmicky advertised supplement. But, I digress. Creatine converts adenosine diphoshpate (ADP) into adenosine triphosphate (ATP) in the cell’s powerhouse known as the mitochondria. ATP is the fuel source for muscle contraction. The more ATP you have the more contractions and (of greater quality) you will have. PUUMMMPS! This energy conversion process helps hydrate the cell for greater energy output. Yes, the “fuller” muscle cells will lead to a fuller appearance of the muscle, overall. Deal with it. It’s not enough to make you look fat or bloated. Think of it this way, dry and stringy beef jerky versus succulent rib eye.

Training Benefits

OK, enough science. How will this extra water from creatine make you faster, stronger, leaner, and able leap out of yoga pants in a single bound?

• Greater anaerobic threshold- fancy talk for it will take longer to feel that crippling lactic acid burn and make those funny faces.

• Muscle gains and strength- if it takes longer to get tired, then duh, you can get in more reps which over a short period of time lead to greater gains. Yes, gaaaaiinnnzzz.

• Faster recovery and delayed soreness- Live to train another day.

• Muscle hydration – our bodies are made up of 75% water and is the main conductor of stimulus and messages between the central nervous and the rest of the body. About 5% of creatine is found in the brain. The thirst is real.

• Depression and neurological disorders – Creatine may play a role in managing mood and neurological disorders because of aforementioned bullet point.
The Struggle: How Creatine Aids Fat Loss

• Can be taken alone or with beta-alanine for greater training intensity and lean muscle mass over time. The more lean muscle you have, the more 24/7 natural fat burner you have.

• Does not need to be taken with carbs or sugar for an insulin spike to provide muscles with nutrients to be effective as previously thought.

• On strict diets such as the keto diet when energy is low, creatine monohydrate can provide that extra boost to maintain adequate training output.

• Will not directly impact stress hormones such as adrenaline or cortisol that promote fat storage.

• No significant caloric value.



Dosage and Cycling Off

You should be fine with 3-5 grams creatine monohydrate before and/or after training and in the mornings on non- training days. Because the cellular hydration will add body volume, you should cycle off at least six weeks, give or take, before competition or photo shoot. It can be mixed with water, juice, BCAAS or your favorite preworkout crack. Something you should know that when you do cycle off it may seem like you have lost muscle but actually it’s just water loss with the actual amount of muscle mass remaining the same. From juicy ribeye back to hard beef jerky.

So there you have it. Creatine monohydrate is a scientifically backed, relatively inexpensive, natural, non-stimulant supplement that promotes lean muscle building, greater strength output and overall athletic performance and endurance. If you’ve done all you can do in terms of diet and training, but haven’t tried creatine, this could be what you need to get push past the frustrating plateaus.
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