What is creatine and 5 reasons you should be taking it

creatine supplementCreatine is a supplement which is highly misunderstood and has the weirdest of myths surrounding it.  Most of the time the misconceptions are so utterly wrong that a person cannot do anything but laugh out loud. When piling on muscle mass the question is often asked by beginners as to which supplement should they take? Should they take protein or creatine? Regardless of the fact that at that time they know close to nothing about either of the two or just the basics i.e. Protein and creatine help gain muscle mass. It is actually not as simple as that.

What is creatine?

It is very important to first understand what best creatine supplement actually is actually a combination of three amino acids, which in turn helps your muscles build up on ATP to allow you to have bursts of energy and do longer sets of exercises. All this might be difficult to digest for people who do not know what they mean. So, to dispel and misunderstandings in advance, let me break it down. The molecule which gives your muscles energy to do anything, even something as simple as moving your arm to hold a glass of water, is called ATP (Adenosine Triphosphate) and creatine is a substance already present in the muscles, which donates its phosphate from time to time, to ATP. This process will further be explained in later paragraphs.

Myths surrounding Creatine:

Some of the important and most common myths surrounding creatine have been given below. Explanations on how those myths can be easily busted are also mentioned. It is all about better knowledge and awareness, after all.

  • It is NOT a steroid:

No, creatine is not an anabolic steroid. Anabolic steroids are substances which are made from the male hormone testosterone. They help you build up muscle mass but at the same time can have very harmful side effects. Creatine, on the other hand, has no side effects and helps you have more energy.

  • It is Nocturnal “Muscle food”

First of all, there is no such thing as “muscle food”, secondly, creatine has no function which can even slightly relate to that term. It is just one of those terms companies and stores use to sell more of their products and people who are not aware of facts, buy them mindlessly. Always do your research before you buy something which is going in your body

  • It makes you gain weight:

There is no such thing when it comes to the intake of creatine. It makes you retain water and that may seem to be a minor weight gain but it is actually just there to keep your muscles hydrated and not allow them to be damaged when you work out harder than usual.

  • There are a lot of side effects;

There are no side effects of creatine. There have been many experiments and studies and all of them have proven that there are no short term or long term side effects of creatine. It gives you bursts of energy and in that it is completely utilized, not a lot of it is stored in the muscle. One point to be noted here is that 95% of creatine is already produced by the body and stored in the muscles.

Facts:creatine effects

  • Creatine is not a stimulant The ‘Buzz’ that some people report of feeling when they take is is fictitious. This can only happen when there is added ephedrine or caffeine. If you feel a buzz, it is also quite possible that the box of product you have is rotten. Do not keep taking it, I repeat, do not keep taking it. Like all other substances, it can be dangerous one the expiration has passed.
  • It is a very useful substance for athletes for two major reasons. It can give explosive energy, which comes in handy in a wide number of exercises and sports. Secondly, it can help you push yourself harder and make you take your physical routine higher than usual. It will help you be in better shape because of the increased energy you will have after taking it.
  • It’s supplement, not a hormone and because of this fact, you can take it without having any concerns for any side effects.
  • You must work out if you are taking this particular supplement because otherwise you would just be wasting your money and your time. Contrary to popular belief, you cannot lose weight using this supplement, you will need to work out for that to happen.
  • You can take both protein and creatine at the same time. Proteins are an animal product and help your muscles build up as your muscles are basically made of amino acids and proteins.

best creatine productTop 5 reasons you should be taking it: – here are more

  1. It is important to consider the extra bursts of energy you need to go the extra mile. Creatine will do just that for you and is ideal for people who have started working out. It will help you reach your maximum limit and to surpass it as well.
  2. It will help you become a lean, mean, exercising machine. Since, it helps you gain water weight and allows you to have a lean body, which is all muscle.
  3. Women can take it safely without having to worry about becoming huge like most bodybuilding men are. The common misconception that supplements will make you huge and bulky is proven wrong especially in the case of this supplement. It helps you stay fit .
  4. No breakouts, as can occur with other supplements.
  5. You should intake a lot of water when taking creatine. The great thing about this is, that it will give you better skin and a healthier outlook overall.

In conclusion, one should always have adequate of knowledge of what we are putting into our bodies. A body should be a temple of harmony and strength, because only then can you become more than what you are at the present. Push yourself harder, but know what your supplements do. Creatine is one of the highly recommended supplements and should definitely be tried. Always more on wiki.

 

X reasons to make breakfast a protein shake

protein shakes for women recipeYou should take best start of your day after a long night with a protein shake breakfast. Here are some reasons to make your breakfast a protein shake.

       I.            Easy to make:

When you can’t do breakfast with cereals or omelet due to shortness of time then you can take a protein shake in your breakfast as it’s easy to make. Put your favorite fruits, unsweetened milk and protein powder in a blender, it will take a few minutes to blend and your instant breakfast will be ready.

 

     II.            Inexpensive:

When you count your daily expanses which you spent on your breakfast it will surprise you and you will come to know that your protein shake is a very cost effective alternative.  So it’s a very good deal to save money by getting more energy. You can see how cheap some options are by checking the website with best protein shake for women, you will be amazed.

 

  III.            Feeling of fullness:

It helps you to lose weight as it gives your stomach a feeling of fullness for a couple of hours. By reducing hunger it will help you in fat burning and weight losing.

 

  IV.            Sustained energy:

As in the morning you need more energy to complete your tasks protein shakes provides you long lasting energy for hours. It provides you sustained energy and it’s not because of extra loaded sugar which your traditional breakfast contains. So you will be extra energetic without having extra sugar.

 

    V.            Fast:

Extra sugar in your breakfast provides you energy but on the other hand it also makes you lazy. So having protein shake breakfast gives you energy without having sugar and helps you work faster.

 

  VI.            Healthy:

Protein shakes are very healthy and nutritious containing fibers, proteins, antioxidants and are not loaded with sugars and flavors which canned shakes are loaded with.

 

  1. Helps to lose weight:

It will help you to lose weight as

  • It has fewer calories than your traditional breakfast.
  • Cutting calories leads you to losing weight.
  • Less sugar than usual breakfast prevents fat accumulation.
  • Low fats, low carbohydrates and more fibers and more proteins.
  • Increase body metabolism.
  • Helps to lose fat.

 

  1. To strengthen muscle:

It strengthens your muscles and increases your muscle mass. It helps you in your muscle healing because without sufficient amount of protein your muscles can’t heal quickly. When you wake up your muscles are going to break down to provide your body with energy as you has been inactivated for 7 to 8 hours. So it helps your muscle to build up and prevents muscle breakdown.

    IX.            Nutritional benefits:

 

Protein shakes provide your body with essential nutrients like proteins, fibers and antioxidants and you can also add additional vitamins and minerals in it to make it more nutritious. So, you will be healthier, stronger and ready to workout.

 

    X.            Other benefits:

 

  • Protein shakes helps in the repair and buildup of muscles, bones, cartilage and skin.
  • It enhances your immune system.
  • It helps in production of antibiotics, enzymes and hormones.
  • Reduces incidence of the disease by increasing antioxidants.

Benefits of drinking protein shakes

Protein powder mixed with liquids and other nutrients forms protein-shake. It helps in the growth and repair of muscles tissues. Apart from that it is used to manufacture hormones, cells, nucleic acids, enzymes and boost immune system. Due to its functions, they are widely used by athletes and bodybuilders to help in gaining muscles. A supplement shake is easy to get it in the body faster in order to repair the torn muscle tissues. It take about 30 minutes to be absorbed in the body and they can be used before or after a workout or throughout the day. Even an average person not particularly active, can benefit. They come from Whey-milk, Soy- soy bean and hemp- cannabis seeds.

Some of the benefits include;

Fat loss

Proteins work by improving the metabolic process in the body promoting high digestion of foods. A protein shake as a meal replacement can help in fat loss- weight loss. Some supplements like Whey have the effect of being full after being drank. This effect can help obese people to reduce their overall fat by limiting them reaching for high calorie snacks. For bodybuilders in seeking lean muscle mass, protein shakes have proven to provide just that.

Weight control

Calorie intake is the major cause of weight gain. Proteins, fats and carbohydrates are well controlled in a protein shake serving. If used as a meal replacement nutrient, the body benefits by having the right calories.

Muscle gain

Gaining muscles is an important benefit derived from drinking a protein shake for individuals involved in strength training and bodybuilding. During work-outs, the tissue muscles are torn and using after a workout, helps in repair of the tissues, resulting in muscle build up. They contain essential amino acids which help develop stronger muscles and have cardiovascular benefits.

Nutritional value

A variety of nutrients can be incorporated in the shake. For example fruit and vegetable nutrients. A homemade shake can contain all the essential nutrients for the body’s normal functioning.

Convenient

Animal or plant proteins can be time consuming trying to prepare. For example an athlete from training will take a shake due to its convenience.

Point to consider- Over use of supplement should only be done when necessary. For example athletes and body builders. Same nutrients can be found in the daily food intake hence no need to add shakes. Continued use over a long time can lead to weight gain.

What is important to lose weight?

If someone wants to lose weight here are some very important points they should keep in their mind.

Balance diet:

Low fat diet:

Most of your weight gain is because of your high fat diet. Increase intake of fruits, vegetables, whole grain products and low fat proteins like yogurt, skim milk, peas and beans. Eat low fat animals like lean meat poultry and fish.

Avoid fried food cooked with butter or sauce instead eat roasted or boiled one. By avoiding fat intake you can consume more nutritious food.

 

Increase protein intake:

Increase protein intake especially after exercise as it has low calories and it helps your stomach feel full. It’s a reality that when you exercise you will become hungry so you want to feed yourself. Taking a protein feed after exercise will help you as it has fewer calories, more energy, less sugar and will give you a feeling of fullness to a couple of hours.

Heaving your meal with more protein content also works well in weight reduction.

 

Cut calories:

Cutting calories helps you to lose weight. Consuming fewer calories is the key to weight reduction as your body stores the extra calories in the form of fat.

 

Low sugar and low carbohydrate diet:            

Eat food having low sugar content. As you feed on more sugar your taste buds wants more sugar.  Avoid eating artificial sweeteners as it will increase your appetite so it increases your total calorie intake.

Taking low carbohydrate diet is more effective than just lowering your carbohydrate intake.  As Carbohydrates digest quickly so it increases blood glucose level, stores fat and make you hungry. And it will also make you tired and you want more food and more food means more calories and gain in weight.

Exercise:

Regular exercises help to burn calories to lose weight in addition to this it will also help you to maintain weight. It decreases body fat and increases lean muscle mass, strength and increases your metabolism as well. It decreases bad cholesterol level (LDL) and increases good cholesterol level (HDL).

  • Change your sedentary lifestyle.
  • burn calories with exercise and consume fewer.
  • At least do 30 minutes exercise per day.
  • Warm up and stretching exercises.
  • Aerobic exercises like walking, jumping, running and swimming are the best one to help you to burn your fat.
  • Exercise to the point of sweating.
  • Use stairs instead of elevators.
  • Do low intensity, weight lifting and endurance exercises with high intervals.

 

Motivation:

Try to remind yourself that you must have to lose weight. You should motivate yourself time to time as when you are doing so, you are actually losing your weight because cognition plays an important role in your weight loss.

Regularly monitor your weight it will motivate you to achieve your goal. You should check your weight two times in a day, get yourself motivated by your friends and family.

You can perfectly weight loss by applying 3 important things: right eating, exercise, motivation