Healthy Energy Drinks and Energy Supplements

Taking Creatine as a supplement to help increase the body’s stores has been found to help increase weight trainers strength by around 10-15 percent plus can also cause increased muscle mass. Some studies have also found that it helps reduce the bodies fat percentage as well. Creatine will make the muscles pull in more water this will make them appear larger and fuller. The benefits of this is that this helps reduce fatigue and also may make the muscle fibers tear more thus creating more of a stimulus for muscle growth. Creatine has also been found to be able to buffer the effects of lactic acid in the muscle. All these effects have improved performance in the gym.

The scientific name for creatine is Methyl-Guanidine-acetic acid it is manufactured from Arginine, Glycine and Methionine. The liver can manufacture creatine plus it is also acquired through food that contains creatine beef, tuna, salmon, pork and other meats. Vegetarians have been found to have lower levels of creatine than non-vegetarians. A 75kg person will have about 120gms of creatine in their body. And 95-98% of it is stored in the muscles of the body.

The muscles can store around 3.5 to 4 grams per kilogram of muscles. With taking extra creatine this can be increase to five grams per kilogram of muscle mass which in a 75 kg person can be up to 160gms in total. The body breaks down and replaces the stores of creatine at about 2 grams per day.

Around half of this is from food and the other half is produced in the liver.The purpose of creatine in to aid in the energy pathways of the muscles. Muscles use ATP for energy. This ATP gets converted to ADP. The creatine then help converts is back to ATP and the muscle can continue doing work. The theory behind creatine supplementation is that if the muscles have more creatine in them then they can help produce more ATP and the body can do more work.

Twenty grams a day should be taken for the first week and then after that about five grams a day is needed. When creatine supplementation is topped it takes about 4-6 weeks for the levels to return back to normal. The creatine is best absorbed when mixed with a high glycemic drink such as fruit juice. This triggers the body to release insulin which helps drive the creatine into the muscle cells. Studies have found that the maximum effect is achieved when consuming creatine with 100grams of simple sugars or a fifty-fifty mix of sugars and protein. Do not take creatine with caffeine (Coffee, Cola) as studies have found that caffeine negates the effects of creatine.

When taking creatine always to make sure you plenty of water. Creatine causes more fluid to be stored in the muscles and this can lead to dehydration and cramping plus extra creatine will be removed by the kidneys so it is best to drink plenty of water. Don’t take it with acidic beverages such as grapefruit juice as this will start to break it down.

Creatine is considered to be the most important supplement to take after protein, so if you are wanting to gain muscle increase strength and lose fat then creatine is a good choice for you.

Graeme Muir
http://www.articlesbase.com/health-articles/benefits-of-creatine-125621.html

People say ‘I’m so lucky, I eat whatever I want and I burn it right up. I must have a fast metabolism’ or ‘My metabolism is so slow, if I eat that piece of cake I’ll still be burning it off a year from now’. What is metabolism? The Webster’s Dictionary defines metabolism as ‘ the chemical processes that occur within a living organism in order to maintain life’. We refer to this commonly as ‘burning calories’. Constructive metabolism synthesizes proteins, fats and carbohydrates to form tissue and store energy. Destructive metabolism breaks down complex substances, producing energy and waste. Your ‘basal’ metabolism is the minimum metabolic rate and caloric expenditure to keep your body alive. 75 % of daily activity is fueled by basal metabolism. There are ways to boost your daily metabolic rate to expend more calories and increase weight loss.

1. Eat breakfast- Without breakfast, the body thinks it is starving, thereby protecting it by slowing down metabolism and encourages the body to operate on a low energy expending level. Eating complex carbohydrates in the morning fuels metabolism. Drinking 8 oz. of water with a lemon squeezed in it the first thing in the morning is a good way to trick the body into action.

2. Eat food earlier in the day- Eating too late slows down metabolism and by eating sufficient vitamins and nutrients for breakfast and lunch with a light dinner can aid in weight loss.

3. Always eat at least 1200 calories a day- Your metabolism will slow down if it is not getting enough nutrition or caloric intake.

4. Eat snacks- Fruits, vegetables and whole grains will spark your metabolism. Healthy snacking prevents you from feeling hungry, which will cut down on overeating at mealtime.

5. Eat less fat and more carbohydrates- Fat has a lot of calories which add to weight loss and carbohydrates initiate the burning of calories.

6. Have a productive exercise program- Jogging, swimming, walking, aerobics, step classes, cycling or rollerblading are all good examples of aerobic exercise. If you are active on a daily basis, more calories will be burned, your metabolism will boost and weight loss will occur.

7. Walk around- Walking in the morning or evening is a good stress reliever. Brisk walking boosts metabolism and fulfills some of your aerobic exercise needs. Our bodies need to be active for proper maintenance.

8. Weight training- Toned muscles and strong muscles boost metabolism, leading to more calories burned and weight loss.

9. Be as active as possible- Take the extra time to find reasons to move around. Walk up the stairs instead of taking the elevator. Park your car farther from your office or when going to the store and walk an extra block or two. Use a broom or rake for cleaning up the yard instead of a leaf-blower. Find ways to do things a little less easy, making exercise a part of your daily routine.

10. Stay away from alcohol- Aside from the harmful health effects alcohol has on the mind and heart, it also depresses the body’s metabolism and has the unfortunate side effect of stimulating the desire for cheeseburgers and French fries.

11. Water, water, water- Drink a gallon of water a day. This is equal to 8 large glasses of water. The more water you drink, the more water you will want to drink. The body’s metabolism functions properly when supplied with plenty of water.

12. Avoid the quick-fix- There are no magic potions to ensure weight loss. Stay away from pills, potions and powders that portend to be miracle weight loss enhancers.

Eric Hartwell
http://www.articlesbase.com/medicine-articles/supercharge-your-metabolism-125477.html

Tea is the second most popular beverage in the world, after water. Asian cultures drink gallons of green, oolong and other teas, and the Brits consume large quantities of black tea. In fact, everywhere in the world, tea is a regular part of life. In many cases, we drink tea because we like it, but as it turns out, it may be extremely healthy for us, too.

Over the years there’s been tons of research on the benefits of tea to our health. And, as we learn more and more, it’s becoming clear that drinking tea may be one of the best things we can do to protect our health and prolong our lives. The University of Toronto Medical Journal outlines the many benefits that drinking tea can offer

Prevention of Heart Disease

Studies have shown that regular tea consumption can actually lower cholesterol levels circulating in the blood. In fact, some studies have shown tea to reduce total cholesterol by as much as 6.5% and LDL cholesterol by as much as 11%. A reduction in cholesterol prevents atherosclerosis, a condition in which the arteries that carry blood become narrowed due to a buildup of plaque. The plaque that builds up in our arteries is created when LDL cholesterol oxidizes.

Prevention of Cancer

Tea has been shown to reduce the risk of several forms of cancer. In fact, tea has been shown to reduce lung tumors by 80% in laboratory mice. Tea has also been effective in human studies on cancer, including breast cancer, colon cancer and gastric cancer.

Weight Loss

Tea has also been shown to be an effective weight loss supplement. Tea increases energy expenditure, promotes fat oxidation and decreases fat storage. Many studies have shown that drinking tea in conjunction with a healthy diet and exercise can help you lose more weight than diet and exercise alone.

Improvement in Intestinal Tract Bacteria

Regular tea consumption can help improve the bacteria that live in your intestinal tract; eliminating harmful bacteria and helping beneficial bacteria to flourish. Tea has been shown to reduce the level of H pylori bacteria in the stomach. H pylori is associated with the development of ulcers.

Getting Your Daily Dose

The recommended dose of tea for health benefits is about 30 ounces per day – the equivalent of 2 ½ cans of soda. While this may seem like a lot, it’s easy to consume this amount if you replace some of the other beverages you consume with tea. Consider this:

Replace one cup of your morning coffee with a cup of tea instead – that’s 8 ounces.

Have one bottle of green tea with lunch instead of a bottled soda – that’s another 12 ounces.

For an afternoon break, make a relaxing cup of tea instead of a snack. You’ll save calories and get another 8 ounces of tea.

Have a cup of lavender or mint tea before bed – you’re getting another eight ounces of tea, and you’ll sleep better too!

Which tea is best?

There are literally thousands of varieties of tea available – so much that you may be confused about which you should be drinking. Probably the best tea for you is the one that you like, because if you like it you’ll drink more of it. However, if you’re choosing tea strictly for the health benefits, here are some suggestions to help you choose the tea that will give you the most benefit.

Choose green tea over black – Green tea is unfermented, which means that more of the original anti-oxidants are intact. It is believed that green tea has more health benefits than black tea because these anti-oxidants remain in their natural state. If you don’t like the flavor of plain green tea, there are dozens of flavored green teas. They are just as healthy, and taste great. In addition, you can find bottled green teas that are very convenient when you’re on the go.

Choose caffeinated teas over decaffeinated – Caffeinated teas have the most health benefit. It is believed that the caffeine in tea works with the anti-oxidants to create the maximum effects. Those who are caffeine sensitive might try green tea, as its caffeine content is lower than that of black tea.

Make sure it’s real tea – There are many beverages that are referred to as tea that are not really tea. True tea comes from the Camellia sinensis plant. Herbal teas, and teas like rooibos and mate are really tisanes -meaning they come from other plants. There’s certainly nothing wrong with these teas, but they don’t provide the health benefits that you’ll find in a true tea.

Drink it the way you like it- Tea retains the same health benefits whether you drink it hot or cold and whether or not you add milk. Just remember to skip the sugar if you’re drinking tea to help you lose weight.

With all the health benefits that we’re discovering about tea, it’s a pretty good assumption that tea may help you live longer. By putting off many of the signs and diseases of aging, you’re also likely to be healthier and more active in your old age. Tea is a natural, refreshing way to improve your health and longevity.

Marcus Stout
http://www.articlesbase.com/medicine-articles/can-drinking-tea-make-you-live-longer-107946.html

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