Creatine And Diet
To support muscle growth, creatine works best with a nutritious diet that supplies ample calories. Figure out your calorie needs, based on your present body weight. Here are some examples: To build muscle, if you’re a man, eat 23 to 27 calories per pound of body weight a day. So if you weigh 165, your caloric range would be 3,795 to 4,455. If you’re not yet within range, add calories gradually.
If you’re a woman who wants to gain muscle, eat 20 calories per pound of body weight a day. If you weigh 120, you should eat 2,400 calories a day to build muscle.
As you gain muscle, recalculate your calories. Most of your additional calories should come from carbohydrates in the form of natural, unprocessed food and liquid carbohydrate supplements or sports drinks. Garbs supply the energy to drive the muscle-building process and are critical for replenishing lost glycogen following a hard workout. Approximately 60 to 65 percent of your total daily calories should come from carbohydrates when supplementing with creatine.
Protein intake is critical, too, especially for the repair and construction of muscle tissue following exercise. If you lift weights as part of your muscle-building program, you definitely need more protein. About 15 to 20 percent of total daily calories should come from lean protein. Another way to figure appropriate protein intake is 0.7 gram of protein per pound of body weight daily (slightly more about 0.9 gram per pound of body weight if you do aerobics, too). Thus, a strength-training man weighing 165 pounds should eat about 115 grams of protein daily; a 120-pound woman, about 84 grams.
Antioxidants such as beta carotene, vitamin C, vitamin E, and selenium are important, too, since they appear to help tissues recover better and regenerate more quickly following exercise. And the need for B-complex vitamins increases -with exercise. A good supplement program for strength-training exercisers is as follows: Antioxidants (daily): 200 to 300 mg of vitamin C, 100 to 400IU of vitamin E, 10,000 to 20,00 IU of beta carotene, up to 50 meg of selenium.
B-complex vitamins: For every 1,000 calories of carbs you consume daily, you need 0.5 mg of thiamin; 0.6 mg of riboflavin; and 6.6 mg of niacin. (An antioxidant multiple containing B-complex vitamins should help meet these needs.)
Creatine monohydrate is nontoxic, and studies have been unable to find any negative side effects from its usage. But if you take too much at once, you can experience stomach upset.
Creatine was in the news a couple of years ago, following the tragic deaths of three college wrestlers who tried to shed weight rapidly in order to qualify for their weight classes. One of the wrestlers, who attempted to lose 12 pounds in a single day, suffered kidney failure and heart malfunction while wearing a rubber suit during a 2-hour workout in 92-degree temperatures. His body contained high concentrations of creatinine, a component of urine that is a breakdown product of creatine. The finding prompted an investigation by the FDA into the effects of supplemental creatine. The FDA concluded that creatine was not a factor in the deaths.
So what led to this tragedy?
The deaths were most likely caused by the wrestlers’ dangerous make-weight practices, including severe dehydration and self-imposed sweating. These practices can create a dangerous condition similar to heat stroke, which elevates the level of the creatine breakdown product creatinine in the body.
Creatine has also been associated with cramping and muscle spasms, according to some athletes’ trainers, although they can’t prove the problems result from the supplementation. Experts feel that these conditions are probably caused by insufficient water intake. Creatine tends to pull water from other parts of the body into cells, so it’s important to drink an additional 8 ounces of water daily over and above your normal 8 to 10 cups a day.
Creatine supplementation is ill-advised if you have preexisting severe kidney disease (for example, renal dialysis or kidney transplant patients). Thus, people with kidney disease should not supplement with creatine. Always consult your physician before supplementing.
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Acne Diet Plan
There are skin specialists and skin doctors who have solution for all the skin problems that generally can be cured. But all these artificial ways might cost you and you might not be able to afford the amount for the acne treatment. So, to cure acne easily there is a method called acne diet by which without spending any money you can cure your acne skin disease. Generally acne is pimples which can be caused due to bad food. According to a research done on acne it is shown that there is a big relation between nutrition and acne in simple words we can say that acne diet is necessary. In the following article there three main points to be noted which are as follows, first of all food to avoid, second food to try, third acne treatments and vitamins.
We will discuss about all the three points which come under acne diet. Let us start with food to avoid. There are many foods which you have to avoid preventing acne. The food which contains saturated fats and Tran’s fat should be avoided because they produce oil fats which are not good for the skin. Generally animal food like meat, dairy and so on like that has more of saturated and Tran’s fat which is not good for the skin. Even chocolates have much of saturated fats but they are not harmful for the skin. Secondly we will talk about food to try out. The food which you take in should be contain more protein in them which help in increase production of enzymes which is good for the body and will help in filling up the pores more in the skin which results in acne control. Thirdly we will talk about acne diet in which you should make sure that you have vitamin A and zinc which will help in acne control and acne treatment. If green tea is included in your acne diet it more advisable to have green tea because it will help a lot in acne control.
The Author is a professional writer, presently writing for acne no more and Acne Cause.
Diet Plan Ideas
Looking diet plan ideas? Convinced it doesn’t exist? In a way, you are right. There is no perfect diet plan that is going to allow you to shed weight – without you having to change a thing about your lifestyle. Sorry, Virginia, but there is no Santa Claus and there is no magic weight loss pill
On the other hand, there are literally hundreds of successful diet plans that can assist you on your journey to Thinsville. But, fair warning, they all require a bit of effort and a ton of commitment on your part. The commitment is actually more important than the effort. You’ll find that once you have made the decision to do whatever it takes to shed the weight, the actions themselves become much easier. This is because you know, in your heart of hearts, that each action is bringing you closer to your goal weight, so it’s actually easy to make the choices that are aligned with your desire.
So here’s the secret. The best diet plan is the one that you will actually follow. Not the one that looked good on TV but ends up requiring sacrifices you are not willing to make. Or the one that worked great for you friend, but doesn’t fit you own lifestyle. Nope, it’s the one that resonates with you, your weight loss goal and your lifestyle.
Once again, there are hundreds of different ways to reduce your calorie intake and lose weight. And let’s be honest, it all comes down to calories in vs. calories burned. At the end of the day, it doesn’t matter so much where those calories came from as it does how many “net” calories you consumed. Whether you control carbs and gorge on fats, or control fat and gorge on carbs, the net caloric intake is the determining factor in your weight loss success (or failure).
So pick the diet plan that speaks to you. Do you like to cook? Then Weight Watchers may be a great choice because it allows a great deal of flexibility in your eating choices. Hate to cook? Then you may be a good candidate for a plan like Bistro MD, where healthy gourmet meals are delivered to your door — prepared in the exact caloric portions that assist you in losing weight.
Whatever eating plan you choose, it’s important to back it up with accountability. Studies have shown that the most successful dieters are the ones who write down every calorie consumed. This forces the dieter to acknowledge every calorie and causes them to reconsider calories they might otherwise have unconsciously consumed.
There are even some great software programs today that take the accountability factor one step further. These programs, such as Diets Power, help the dieter set a weight goal by a certain target date, and then it recommends a daily calorie budget. The dieter then enters information throughout the day, tracking calories, exercise, water consumption and the nutritional intake of all food consumed.
So whichever diet plan you choose, make sure it fits your lifestyle, and make sure you have a method of accountability. It won’t always be easy, but you’ll know that each choice you make is bringing you closer to the day when you can claim “I did it!”
Information just like this will give you diet plan obsesity tips and also some of the best news about diet plan reviews
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