According to a study in the Journal of Sports Science, it appears that taking 1 gram of creatine 20 times per day for five days is more effective than taking 5 grams of creatine 4 times per day for five days. Did you follow that? Yep, a group of Brits at Nottingham Trent University in the UK found that less creatine was excreted following the 20 times per day regimen versus the 4 times per day regimen. In fact, the more frequent dosing schedule resulted in 21% less excretion of creatine which suggests a greater retention in the body and most probably in skeletal muscle. Lower and more frequent doses of creatine monohydrate may be the best way to increase total body retention. However, on the flip side, who wants to take a supplement 20 times in a day? Bottom line: creatine is one of the most effective ergogenic aids (i.e. enhances performance) in the world. We know that creatine loading works (4 x 5 g per day for 5 days). And we also know that you don’t necessarily have to load. And we also know that more frequent small doses are better. So you decide what strategy you like. (Reference: 2009 May;27(7):759-66; Sale C et al)
Take this seriously!
Please don't be fools and try to blame creatine. There are over a 100 peer reviewed studies on the safety of creatine. It is a scientific impossibility for a person to orally ingest any substance and have this same substance randomly affect the triceps of 12+ individuals all at the same time. I hope you are kidding me!
Eating foods that burn calories for you-sounds crazy right? Well, certain kinds of foods have a thermogenic effect on the body that actually help you burn more calories just from eating! That’s right! They’re called thermogenic foods. This is a diet that is based on the theory that there are certain types of foods that you can eat that can, and will, work with your body to increase or lower your core temperature, therefore increasing your metabolism and your fat burning capabilities.
In the past couple of decades, creatine has been one of the most studied supplements in the sport nutrition industry. It is well known that creatine proves to be beneficial for anaerobic activity, but for some people, they are still skeptical about the supplement. Myths about how creatine causes deterioration in gastrointestinal, musculoskeletal, cardiovascular, renal and liver function deterioration lurking over head has plagued the supplement since it was first introduced. Numerous studies have tested the health of effects of creatine and the only reported side effect was a gain in body mass.
Bones. Ever watched the TV show? Awesome stuff. The lead character, Dr. Temperance Brennan is a hot forensic anthropologist who figures out how folks die from examining their bones. Yeah I know. There’s no such thing as a hot forensic anthropologist. Only on TV. Enough of the digression. What about your bones? How should you keep ‘em healthy? If you heard that eating lots of protein is bad for your bones, you heard wrong my friend. Your bones best friends include: weight-bearing exercise, plenty of calcium, sunshine (need that Vit D), and lotsa protein. Yep. A Protein Rush post-workout will keep them bones hard and healthy.
Protein is one of the biggest macro-nutrient necessities in the body. Protein is needed to repair, rebuild and replenish damaged muscle tissue after exercise. So whether you’re a power lifter, marathon runner, or a body builder, your body needs ample amounts of protein in order to perform at its peak.
Fish oil consumption is a must in all walks of life. Whether you’re a body builder who is looking to put on lean mass or a woman who is trying to keep her youthful appearance, fish oil is a necessity. Consumption of fish oil in pregnant women has even been shown to be beneficial. Newborns who received fish oil in the womb will be smarter with a healthier brain, have better eyesight and better sleeping patterns.
Ben Affleck’s new movie, “THE TOWN” will be in theaters on September 17th, 2010. This crime thriller, based on Chuck Hogan's award-winning novel Prince of Thieves, is directed and co-written by Affleck who also stars as Doug MacRay, the head of a ruthless crew of bank robbers. Ben Affleck is looking lean and more defined than ever. In “The Town” VPX displays Stealth, a Muscle Amplification Lean Mass Gainer, BANG!, the World’s First Stable Liquid Creatine, and NO-Shotgun® MHF-1 muscle building supplement, University Proven to Increase Muscle Gene Proteins by 515%.
Did you remember in Chemistry Class how to remember the EAAs or essential amino acids? Just think PVT TIM haLL (Private Tim Hall). P – Phenylalanine, V – Valine, T – Threonine, T – Tryptophan, I – Isoleucine, M – Methionine, and the two LLs are for Lysine and Leucine. The h is for Histidine (essential in infants) and the a is for arginine (conditionally essential). Anyhow, not only are the EAAs great for athletes interested in muscle-building, but it also helps those who are sick with COPD as well as sarcopenia. A twice daily dose of 4 grams of the EAAs for up to 3 months was found to increase body weight, muscle mass and help cognitive function!
