Creatine creates quite a stir in the world of sports. Manufacturers of this supplement market their products by claiming that sports celebrities are regular users. The list includes FIFA and NBA Most Valuable Players and weightlifting and sprint champions.
Creatine Monohydrate is a compound that occurs naturally in the body. Its job is to help your muscles release its stored energy. It is also found in red meat, poultry, fish, and other protein-rich foods. You can also get it over the counter at pharmacies in the form of powder or capsule.
It works by increasing the body’s amount of muscular energy that is stored in our muscle cells in a molecule called Adenosine TriPhosphate, commonly referred to as ATP.
If money makes the world go round, then by analogy, ATP makes the body go round. Each time we exert effort and require our muscles to produce energy, we pay the muscle cells with Adenosine TriPhosphate. The more strenuous the movement, the more ATP we pay for it.
Every athlete knows that physical strength and might spells the difference between losing and winning. Hence, together with determination, inspiration and will power, athletes need to pack in a good amount of energy reserves before going into the battlefield. However, our body can carry only so much ATP, anything beyond the threshold is excreted out. Hence, after a few minutes of highly strenuous activity, our muscle cells exhaust its muscle reserves and we get tired and slow down.
And that is when athletes turn to creatine. Taking a regular dose of supplement during practice and exercise is like opening a power credit line. Each time you run out of ATP, creatine replenishes the muscle cell’s reserves. It delays fatigue and boosts your energy.
Translated into real time athletic activity, Creatine gives you an emergency account of Adenosine TriPhosphate reserves. This is especially true in sports that call for immediate and sudden burst of energy like lifting weights, jumping and sprinting. The element shots up the ATP reserves thereby giving the athlete a surge of power to dash through to the finish line.
However, like any financial institution that goes unchecked, it could turn into a loan shark. Therefore, care and caution is required before plunging into the creatine habit. Reported side effects include stomach and muscle cramps, diarrhea, vomiting, and nausea.
Bottom line: Consult your physician or health professional before taking in any form of performance enhancing supplements.
Thursday, February 14, 2008
Everyone’s Guide to Post-workout Recovery Nutrition
What you need to eat for proper recovery after a workout depends on the type of movements or exercise routine. For the fitness buff who does a 30-minute routine several times a week, recovery nutrition is not much of an issue. But for those cramming to lose a few inches in time for the prom, or under intense training for the big game, it is a big part of the deal.
A good post-workout recovery meal plan should be designed to replenish what was lost during the activity. When you exercise, you spend on energy, burn calories and shed loads upon loads of sweat. Therefore, you need to re-hydrate yourself and refuel your muscles.
Thirst is the most compelling sensation when our body is engaged in any strenuous activity. And to properly quench that thirst, drink less water and gulp down glycogen-rich fruit juices. Fruit juices not only replace lost fluid but also calories and carbohydrates. Highly recommended for this job are cranberry, apple and grape juice. Smoothies and milk shakes are also good options with have high nutritional values.
Our muscles need high-calorie carbohydrates to fuel its everyday activities. One serious workout session burns calories and depletes blood sugar. You need to consume carbohydrates and replenish what was lost. So, if you are on a low-carb diet, think twice before embarking on a hard and intense fitness routine.
Because our muscles are made of protein, it is best recommended to consume both carbohydrates and protein right after a workout. Carbohydrates replenish the fuel while protein repairs the energy machine. Our muscular system needs protein for growth and repair. This could come in the form of a peanut butter sandwich, fruit yogurt, oatmeal pudding or cereal with milk.
The immediately visible by-product of exercise is sweat. Some people measure the intensity of their workout by the amount of sweat they produce on their backs and foreheads. When you sweat, you lose both water and sodium. Sodium is needed in fluid retention and prevention of dehydration. Replenish sodium by eating salty foods like salted crackers, pretzels and salted nuts.
Finally, the most important part of recovery nutrition is rest. After an intense workout, reward yourself with a nice good night sleep. What you have eaten goes down the drain if you do not give your body the time to actually use it. Take a rest to refuel and recharge. Take a rest to heal and repair. It is in the natural order of things. After a good exercise and a nutritious post-workout meal comes a good night sleep.
A good post-workout recovery meal plan should be designed to replenish what was lost during the activity. When you exercise, you spend on energy, burn calories and shed loads upon loads of sweat. Therefore, you need to re-hydrate yourself and refuel your muscles.
Thirst is the most compelling sensation when our body is engaged in any strenuous activity. And to properly quench that thirst, drink less water and gulp down glycogen-rich fruit juices. Fruit juices not only replace lost fluid but also calories and carbohydrates. Highly recommended for this job are cranberry, apple and grape juice. Smoothies and milk shakes are also good options with have high nutritional values.
Our muscles need high-calorie carbohydrates to fuel its everyday activities. One serious workout session burns calories and depletes blood sugar. You need to consume carbohydrates and replenish what was lost. So, if you are on a low-carb diet, think twice before embarking on a hard and intense fitness routine.
Because our muscles are made of protein, it is best recommended to consume both carbohydrates and protein right after a workout. Carbohydrates replenish the fuel while protein repairs the energy machine. Our muscular system needs protein for growth and repair. This could come in the form of a peanut butter sandwich, fruit yogurt, oatmeal pudding or cereal with milk.
The immediately visible by-product of exercise is sweat. Some people measure the intensity of their workout by the amount of sweat they produce on their backs and foreheads. When you sweat, you lose both water and sodium. Sodium is needed in fluid retention and prevention of dehydration. Replenish sodium by eating salty foods like salted crackers, pretzels and salted nuts.
Finally, the most important part of recovery nutrition is rest. After an intense workout, reward yourself with a nice good night sleep. What you have eaten goes down the drain if you do not give your body the time to actually use it. Take a rest to refuel and recharge. Take a rest to heal and repair. It is in the natural order of things. After a good exercise and a nutritious post-workout meal comes a good night sleep.
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