Category Archives: Muscle Building

Benefits of Supplementing With Creatine

Creatine monohydrate helps build lean muscle mass. This is especially important for those who have experienced muscle atrophy because of various diseases or through lack of exercise.

Muscle atrophy is serious and can result in a reduced lifestyle. Eventually walking and balancing can be adversely affected. Falls and other injuries can compound the negative effects of muscle atrophy. This is why reversing muscle atrophy, building lean muscle mass, is so important.

Exercise, especially resistance exercise, along with creatine supplementation can help reverse muscle atrophy.

Dos and Don’ts of Muscle Recovery

In today’s video, I want to talk to you about the dos and the don’ts of muscle recovery.

1. Don’t over train (take off 1-2 days a week)
2. Don’t consume a lot of sugar or fast food
3. Don’t do a lot of isolated movements

1. You do want to eat an anti-inflammatory diet
2. Get plenty of protein and amino acids
3. You want to do compounding movements
4. Eat more fruits and vegetables

Following these dos and don’ts, you will see improvements in your muscle recovery.

For more info:

What Exactly is Creatine?

Creatine is an amino acid (amino acids are the building blocks of protein). Creatine is made in the body by the liver and kidneys. It is derived from a diet containing meat and animal products. Creatine (creatine monohydrate) is a without color, crystalline substance used in muscle tissue for production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contractions and many other functions in the body.

What Does Creatine Supplementation Normally Do in the Body?

In the body, creatine is changed into a molecule known as “phosphocreatine” which serves as a storage space reservoir for quick energy. Phosphocreatine is especially important in tissues like the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do Athletes Take Creatine Monohydrate?

Studies have shown that creatine monohydrate may increase performance of athletes during activities that require quick bursts of energy, such as sprinting or weight lifting, and can help sportsmen recover faster after exercise. Creatine is great for the professional bodybuilder and those doing resistance training. It helps increase muscle mass, instead of muscle endurance, so it’s not suitable for athletes participating in endurance activities.

Why Have I Been Hearing So Much About Creatine in Neuromuscular Disorders?

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study simply by MDA-funded researcher M. Flint Beal of the Cornell University Medical Center showed that creatine was twice as effective as the prescription drug riluzole in extending the lives of rodents with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario, found that creatine can cause modest increases of strength in people with a variety of neuromuscular disorders. Beal’s work was released in the March 1999 issue of Nature Neuroscience and a second document was published in the March 99 issue of Neurology.

I Want to Begin Taking Creatine — Is it Safe?

For the most part, athletes haven’t experienced adverse side-effects while taking creatine, although recently there were a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in research of creatine supplementation. Dehydration is reported to be a problem while using creatine.

Athletes generally take a “loading dose” of 20 grams of creatine a day for five or even six days, then continue using a “maintenance dose” of 2 to 5 grams of creatine per day thereafter.

What Are the Side Effects?

Little is well known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of unwanted effects of creatine, diarrhea was the most often reported adverse effect of creatine supplements, followed by muscle cramping. Several reports showed that kidney, liver organ, and blood functions were not impacted by short-term higher amounts or long lasting lower amounts of creatine supplementation in healthy young adults. In a small study of individuals taking 5-30 grams per day, no change in kidney function was noticed even after up to five years of supplements. Muscle cramping after creatine supplements has been anecdotally reported in some research.

Benefits of Taking Creatine

• increases athletic efficiency
• increases muscle mass
• good for muscular disorders

Creatine Monohydrate Powder Micronized by BulkSupplements (100 gel caps) | 99.99% Pure High Performance Formula | Pre/Post Workout Supplement for Extreme Muscle Building & Energy

  • BOOST MUSCLE SIZE & STRENGTH: Creatine promotes muscle growth, strength, and maintenance. These creatine monohydrate gel capsules are engineered for pre/post-workout bodybuilding or strength training.
  • IMPROVE ATHLETIC PERFORMANCE: Creatine increases levels of ATP, a compound responsible for explosive bursts of energy, making it easier for you to work harder and longer--ideal for high intensity sports like boxing, bodybuilding, or powerlifting.
  • LAB-TESTED QUALITY: We rigorously test all of our products for purity to ensure they meet the highest quality standards.
  • NO ADDITIVES: These capsules are dairy, sugar, soy, yeast and gluten-free.
Our micronized creatine monohydrate gelatin capsules provide your muscles with sustained energy to power you through intense crossfit, bodybuilding, powerlifting or strength training workouts. Benefits include maximizing muscle growth and strength, minimizing muscle breakdown, and improving overall athletic performance.

List Price: $ 9.96 Price: $ 9.96

Natural Body Building Pills Muscle Mass Gain Fat Burner Supplements Men 90 Caps

End Date: Sunday Jan-28-2018 9:07:05 PST
Buy It Now for only: $17.99
Buy It Now | Add to watch list
High T Pro FormulaFive Growth 191 - Bodybuilding Supplement - Gain Muscle Weight
End Date: Monday Jan-29-2018 11:33:25 PST
Buy It Now for only: $24.99
Buy It Now | Add to watch list

More Muscle Gain Supplements Products

Fitness After 50

Fitness simply means that your body is in good health and able to perform normal tasks that you  expect of your body. This requires that you fuel your body with the proper nutrients every day. It also requires that you keep your body in top shape by keeping your muscles strong and your bones and joints in good repair.

For most people, fitness means a toned, well proportioned body.

But have you also noticed that this look of a well proportioned body starts to change to bagginess when older adults reach the age of 40 or 50? The body reaches its peak of health between 20 and 30 years of age. After this the body starts to slowly show a decrease in healthfulness and we tend to put on weight a little faster year by year.

Part of the reason for this is that after 30 we begin to lose muscle mass to what is called muscle atrophy (muscle shrinkage due to disuse). You’ve probably heard the phrase, “Use it or lose it.” This applies to your muscles.

We also begin to lose bone density leading very slowly to eventual osteoporosis.

We put on weight faster because we lose muscle mass. Muscle is active tissue and therefore burns calories. When we start to lose muscle to atrophy our metabolism begins to slow down. Unless we reduce our eating, our body will not burn all the calories we consume. The body will store these calories as more fat and we will gain weight.

Is there anything you can do to help reverse this process?

The answer is yes.

exercise photo

Photo by Sole Treadmill

You must make exercise a normal part of your daily life.

A good exercise program includes aerobic and resistance exercises with some stretching.

Many people believe that aerobic fitness exercises are the ultimate way to lose and keep maintaining weight. But, 75% of the calories you burn are burned while you are resting. Aerobic fitness exercise only burns calories through the activity and then for a couple of hours during recovery.

Resistance exercises or strength training, on the other hand, help build and maintain muscle. And since muscle is active tissue, added muscle mass burns more calories, even at rest. One pound of extra fat burns around 4 calories per day while one pound of muscle burns around 50 calories per day. According to Dr. Michael Roizen, after 35 years of age, an inactive person will lose about 5% of their muscle mass every 10 years.

For the inactive person, the lose of muscle mass means a reduced metabolism. For every pound of muscle mass lost, the metabolism goes down by about 50 calories. That is, the body burns 50 fewer calories each day for every 1 pound of muscle loss.

You know that most people are struggling to lose weight. They try one diet plan after another. But, the problem is not in choosing the right diet program. The problem is the loss of more and more muscle mass.

How to Get Fit at 50 Years Old

The real solution is to getting fit at 50 years of age is to include resistance training into your exercise routine. Adding resistance training to a regular exercise routine will slow down and reverse many of the “effects of aging”. People, even in their 80s and 90s, have seen as much as a 200% improvement in their strength levels within 3-4 weeks of starting to exercise. High intensity resistance training also helps improve bone mineral density, meaning stronger bones.

You can get and stay fit and trim after 50. The way to do this is clear. Exercising with resistance is an absolute must if you want to stay in peak condition and feel young and alive. And you can do it, even well past 50.