Bodybuilding and Fitness Supplements

Synephrine

2009-06-10T09:07:00.000-07:00

Synephrine (Sinefrin) is the main active substance in the fruit tree citrus Aurantium. The fruit is also known as zhi shi (in traditional Chinese medicine). In various parts of the world the fruits are green or orange. Synephrine (Sinefrin) in chemical terms is very similar to ephedrine and Pseudoephedrine that are ingredients in many generic drugs as medicines for allergy, to weaken and increase the energy containing Ma Huang.

Preparation differs from ephedrine in that Synephrine (Sinefrin) is poluselectiv simpatomimetik (it affects certain tissues to obesity, and not affect other tissues such as muscle of the heart), while Efedra affect all tissues equally and thus often cause side effects. It is that, unlike the medication containing Efedra that cause certain cardiovascular side effects such as high blood pressure, palpitation, Aurantium extract of no effect as pulse and blood pressure.
Researchers at the University of Marsar in Atlanta showed that Synephrine (Sinefrin) is a moderate stimulant similar in effect to caffeine and Efedra. It has similar effects: increases energy, suppresses appetite and increasing the rate of metabolism, and increased consumption of energy. In traditional Chinese medicine zhi shi is used to stimulate QI (Chi).
Dose of 4 - 20 mg of Synephrine (Sinefrin) per day is the typical dose, which is available in 200 - 600 mg. of a standardized extract of citrus Aurantium (3 - 6% Synephrine). Studies on animals used high doses of isolated (cleansing) Synephrine, showed increased blood pressure, but - New studies conducted on humans have not demonstrated any cardiovascular side effects.
The most likely explanation for the effect of weakening, as a result of citrus Aurantium / Synephrine /, reduced appetite and increased thermogenesis. Although these effects are real, they are - at least compared to the dramatic effects caused by Ma Huang (Efedra of alkaloids).
So, to summarize information about Synephrine (Sinefrin):
In use, you can train a heavier or more intense depending on what you need. Increased thermogenesis will allow you to reduce fat in your body, and those who can not reduce appetite, you will find a faithful helper in this difficult struggle.

Effect of vitamins

2009-06-10T09:01:00.000-07:00

Impact of vitamin A:
• vision;
• the normal functions of the mucous membranes and skin;
• the structure of the hair;
• development of bones;
• the formation of white and red blood cells;
• normal growth;
• Immune system;
• breeding functions.
Lack of vitamin A can cause:
• nyctalopia;
• fatigue;
• lack of appetite;
• headache;
• inflammation of the edges of the eyelids;
• inflammation of the connective tissue;
• skin infections;
• drying hair;
• formation of dandruff;
• amendments to the mucous membranes;
• formation of warts;
• weakening of the resistance forces.
Required daily quantity: 1-2 mg. It is possible svrahdozirane which is harmful.
Vitamins of group B: There are about 15 different B-vitamins that act interrelated. It is that they all appear simultaneously in the diet, and that the needs of different organisms are different.

Vitamin B1 affects:
• exchange of carbohydrates;
• nervoobrazuvane normal;
• the proper formation of muscles.
Lack of vitamin B1 can lead to:
• beriberi;
• disturbances in digestion;
• lack of appetite;
• weakening of concentration;
• memory disorder;
• sense of confusion;
• depression.
Required daily quantity: 0,8-1,5 mg.

Vitamin B2 affects:
• normal growth;
• supply of energy to cells.
Insufficient vitamin B2 may result in:
• svrahchustvitelnost to light;
• inflammation of the connective tissue;
• Eye diseases;
• excessively oily skin.
Required daily quantity: 1.5 mg.

Vitamin B3 works to:
• normal fat metabolism;
• protection of the skin.
B3 shortages may lead to:
• sun allergy;
• pellagra;
• disturbances in digestion;
• disturbances in growth;
• insomnia;
• memory disorder;
• hallucinations;
• depression.
Required daily amount: 10 mg.

Vitamin B5 affects:
• the normal formation of antibodies;
• resistance forces of the body;
• the negative consequences of taking antibiotics and is required for building cells.
Lack of vitamin B5 can cause:
• diseases of the skin and nails ksomite;
• difficult healing of wounds;
• digestive disorders.
Required daily amount: 10 mg.

Vitamin B6 affects:
• normal contents of magnesium;
• brain activity;
• activity of the muscles;
• necessary for the formation of red blood cells.
Shortage of vitamin B6 can cause:
• anemia;
• fatigue and dizziness;
• hair loss;
• skin diseases;
• weakening of concentration;
• weakening of memory.
Required daily volume: 1.5 - 2 mg.

Vitamin B7 affect:
• normal growth;
• kolesterina level.
Lack of vitamin B7 can cause:
• svrahkolichestvo of holesterin;
• breach of fat metabolism.
Required daily quantity: not yet clear.

Vitamin B8 affect:
• metabolism;
• formation of normal skin and hair.
Lack of vitamin B8 can cause:
• skin diseases;
• muscle pain;
• psychiatric disturbances.
Required daily quantity: not yet clear.

Vitamin B9 affects:
• construction of normal cells;
• the formation of red blood cells;
• metabolism.
Lack of vitamin B9 may cause:
• fatigue and dizziness;
• lack of appetite;
• anemia;
• disturbances in growth;
• skin diseases.
Required daily quantity: 0,05-0,1 mg.

Vitamin B12 affects:
• the formation of red blood cells;
• renewal of the cells;
• building muscle;
• normal growth;
• the normal functions of the nervous system.
Shortage of vitamin B12 can cause:
• lack of appetite;
• irritability;
• bleeding from the gums;
• anemia;
• disorders of growth.
Required daily quantity: 0.001 mg.

Vitamin C affects:
• construction of the normal resistance forces;
• normal development and growth;
• the proper functioning of the nervous system;
• the normal functions of muscles;
• the proper functioning of the metabolism;
• need for maintenance and operation of the tissues.
Lack of vitamin C can cause:
• failure of the immune system;
• allergic reactions;
• bleeding gums;
• ocular diseases;
• amendments to the bone;
• fragility of the hair;
• amendments to kravonostnite vessels;
• formation of haematomas;
• psychiatric disturbances.
Required daily quantity: 80-150 mg.

Vitamin D affects:
• exchange of calcium and phosphorus;
• growth.
Lack of vitamin D can cause:
• dekaltsifikatsiya bone;
• atrophy of bone;
• softening of the bones (osteomalatsiya);
• spontaneous bone fractures;
• inflammation of the gums;
• muscle spasms;
• disorders of growth.
Required daily quantity: 0.2 mg. Possible overdose, which is dangerous.

Vitamin E has an impact on:
• construction of cells;
• metabolism;
• normal sexual development;
• the functions of blood.
Shortage of vitamin E can cause:
• visual disturbances;
• loss of pigmentation of the teeth;
• muscle weakness;
• muscle spasms;
• destruction of muscle cells;
• muscle degeneration;
• degradation of red blood cells;
• premature birth;
• lack of fertility.
Required daily amount: 10-25 mg.

Vitamin F influences:
• operation and structure of brain cells;
• Skin Nutrition;
• blood clotting.
Lack of vitamin F can cause:
• skin diseases;
• arteriosclerosis;
• bronchial asthma;
• diseases of the liver and biliary tract.
Required daily quantity: so far not known.

Vitamin H:

affects the normal growth and strengthens resistance forces against the sun.
Lack of vitamin H may cause skin infections.
Required daily quantity: 0,15-0,3 mg.

Vitamin K:
affect the normal clotting of blood.
Shortage of vitamin K can cause difficulty clotting blood.
Required daily quantity: 1-4 mg.

Vitamin P:
affect the elasticity of the capillaries.
Lack of vitamin P can cause the absence of resistive forces.
Required daily quantity: not yet known.

Creatine - Practical advice

2009-06-10T08:51:00.000-07:00

1. Take any form of creatine immediately after training. Dose of 5-8 g is determined by weight and which muscle groups are trained - if these are the legs, adhere to the upper limit of intake.
2. Take creatine about 0.5 l of lukewarm water, stir it well and drink immediately, without waiting to utai. During the day drink enough water - 3-4 liters. It is to take creatine and dextrose.
3. Why water and dextrose?
Imagine that the cell is a garage in which the door is closed. It opens only if the insulin level is high enough. Dextrose is a high-index glitsemichen about 100 units and do outside in the blood, it shall inform to increase pancreatic secretion of insulin, and he in turn gives the command to the muscle cell to be opened. If he is in the form of creatine phosphate, it quickly binds to the ADP molecule and provide the necessary amount of adenosine triphosphate - the energy for muscle contraction. For its part, the water rushing into the cell volume gives and muscle looks bigger and fresh (the intracellular, but not subcutaneous water). In the open box and enter the blood veshtetva food. If you have eaten foods rich in fat did not combine carbohydrates with fat - it will avoid the invasion of fat in the muscle cell. And once in open box nahluva all, why not take so neodbhodimite for rapid muscle recovery amino acids and proteins? This formula yields sledtrenirovachen reception type creatine + dextrose + water + amino acids and bezmastna diet (nutrition) before workout.
4. Can creatine be accepted prior to drill for energy and power? The key to opening the box-dextrose to enter the creatine will first increase the insulin level. This is not desirable before workout. Muscle has a number of CF enrgiya in the first seconds to perform muscle cuts. In the longer aerobic exercise device recovers losses ATF. Energy in endurance sports for use carbohydrate products supplied in stages over time energy
And another thing - creatine drink and water enter the cell, where most people reduced mobility and elasticity of muscle, which hinders the effectiveness of training. If you want to take creatine before it, this should be at least 1.5-2 h before.

Content of energy drinks

2009-06-08T12:12:00.000-07:00

We already know what serves for each group of energy drinks. We need to know what are some of its components and which occur in our body. So you have the information necessary to read and understand the labeling of them.

Carbohydrates

Most sold as energy drinks contain a certain concentration of carbohydrates (glucose, sucrose, maltodextrin, fructose or galactose). Be careful with them because if there is a high accumulation can produce a reduction in the rate of fluid absorption from the intestine into the blood and thus can prevent rehydration during exercise, in addition to produce gastrointestinal discomfort and laxative effects.

Caffeine

It is a central nervous system stimulant that causes muscle increase performance and increase the utilization of fatty acids as an energy saving glycogen, the main source of energy during sport. This explains why the International Olympic Committee defines doping substances such as caffeine. Caffeine also induce feelings of well being and alertness. Unfortunately, some high doses of caffeine can cause headaches and slight if ingested after starting the exercise, caffeine may have a laxative and diuretic.

Herbs

Many energy drinks contain herbal extracts of seeds of guarana, cola nuts and leaves of grass mate. They are also challenging and many people prefer them rather than caffeine because they consider it healthy.

Pyruvate

Is the salt of pyruvic acid and is presented as a fighter of fatigue as well as an effective fat burning. In large quantities produces gastrointestinal discomfort.

Proteins and amino acids

Proteins are used as fuels. Individual amino acids such as glutamine, arginine, taurine and the branched-chain amino acids (leucine, isoleucine and valine), increase glycogen storage in muscle during recovery after exercise.
Taurine is involved in the metabolism of fats to facilitate absorption, transport and use of fatty acids to obtain energy. Other functions are related to muscle tissue.

Creatine and carnitine

The amount of creatine added to most energy drinks tend to be very small to have any effect on performance
Carnitine is associated with fatty acid metabolism and is used to delay fatigue by stimulating greater use of fats as an energy source during exercise.

Sports drinks

2009-06-08T11:59:00.000-07:00

All nutritional trademarks seems to be the perfect combination, although many of the messages attached to confuse consumers who are not sure what to choose between the existing variety. The creator of the concept of these products was Robert Cade, a physician and scientist at the University of Florida, who in the 1960s developed a method to replenish fluids and nutrients that athletes lose in sweat. These research are numerous and were developed and marketed many of the sports drinks that we know today.

Just for athletes?

Known as sports drinks are designed with a specific goal: to meet with the taking of a single share of energy needs, fluid and / or electrolyte for professional sportsmen.
These drinks also serve the sports fan who feels attracted by the messages that accompany them, and uses them regularly with a view to improving their physical condition or speed up its recovery, although not always necessary, because the length and intensity of sport practiced, would be sufficient with drinking water.

Choosing the best drink

Many people choose these drinks (liquid, powder, envelopes, etc..), Although, sports nutrition experts say that several factors influence the desirability of taking a drink or another, such as type The duration and intensity of exercise, environmental conditions (temperature, humidity) and individual differences sweating, among others.
The sports drinks are common components: water, simple carbohydrates (glucose, fructose, glucose ...) or complex (glucose polymers) and electrolytes (sodium, potassium, chlorine, phosphorus, magnesium, calcium, etc.).. Some brands include colorants and additives, vitamins, flavorings and sweeteners. The difference between the two lies mainly in the degree of concentration of its components.

Types of sports drinks:

isotonic, hypertonic and hypotonic

Isotonic drink
Contains sugars and electrolytes at the same osmotic pressure as blood (330 miliosmoles / liter -mmosml/l-). When two solutions have the same osmotic pressure are said to be isotonic. For this reason, the fluid leaves the stomach, where it enters the intestine and then absorbed into the bloodstream goes smoothly, thus facilitating quick and optimum absorption of its constituents.
If exercise is intense, the atmosphere is warm or sweating a lot, take an isotonic drink helps to replenish fluids, electrolytes (especially sodium and chlorine) and energy (glucose), lost during the effort. Helps delay fatigue, prevent injury by heat (cramps, fainting ...), improve performance and speed recovery. In sports and long-term average / high is recommended that preparations containing glucose polymers (maltodextrins), not only glucose or fructose, of its ability to ensure a sufficient supply of energy without the risk of digestive disorders. Drinks also help to speed recovery in cases of diarrhea, since its composition to be similar to oral serum that is sold in pharmacies, and its pleasant taste, are often better tolerated. And they can become the best drinks for those who are reluctant to drink water alone, as children and the elderly.

Hypertonic drinks
Contain higher concentration of solutes per unit volume of blood. The secret body water to dilute the liquid until it is too concentrated to become isotonic. They are appropriate long-term efforts in cold weather, where sweat loss is small and does not need to compensate as many liquids, but if you need an extra supply of carbohydrates. If the athlete takes hypotonic or isotonic drinks, not getting enough carbohydrates and risk of suffering a "slut." In other situations, if the concentration of these beverages over 10%, delayed gastric emptying and water absorption, which can cause gastrointestinal problems that affect sporting success (bloating, cramps, diarrhea, etc.)..

Hypotonic drinks
The concentration of particles per unit volume is lower than that of blood plasma (lower osmotic pressure). Water is the best example. Overall, after moderate exercise that lasts less than an hour, to which many people are accustomed, it is not necessary to provide an extra electrolytes and is simply drinking enough water before, during and after exercise to achieve an adequate hydration. The water, in combination with a balanced diet gives the body the necessary levels of electrolytes.

The last two drinks, hypertonic and hypotonic, have slower rates of absorption, this being a disadvantage if it is a fast fluid replacement and energy.

Casein, a milk protein

2009-06-05T02:37:00.000-07:00

Milk contains vitamins (principally thiamine, riboflavin, Pantothenic acid and vitamins A, D and K), minerals (calcium, potassium, sodium, phosphorus and metals in small quantities), proteins (including all essential amino acids), carbohydrates (lactose) and lipids. The only important elements of milk are lacking are iron and vitamin C.

Particularly in milk, there are three kinds of proteins: casein, lactalbumin and lacto globulin.

Casein is a milk protein type phosphoprotein that is separated from milk by acidification and form a white mass. The phosphoproteins are a group of proteins that are chemically coupled to a substance containing phosphoric acid, therefore the molecule contains an element phosphorus. Casein accounts for about 77 to 82 percent of the proteins present in milk and 2.7 percent in the composition of liquid milk.

Casein is a white-yellowish solid, without taste or smell, insoluble in water. Dispersed well in an alkaline medium as an aqueous solution of sodium hydroxide: NaOH, forming sodium caseinate.

Casein is obtained from coagulated skim milk with dilute hydrochloric acid, thus mimicking the spontaneous acidification. The clots were decanted, washed with water, dried and finally milled.

Casein is generally used in industry for the manufacture of paints and tissue preparation, clarification of wine, production of pharmaceutical preparations, the manufacture of plastics (botonería, combs and handles of utensils), paint, which has been used since ancient times by the Egyptians, glue in watchmaking, carpentry (plywood recommended), paper, glass, porcelain,

Industrial casein is sold grain, fine or coarse. The casein meal, "is finely ground.

Wallowing is an industry leader in the manufacture and distribution of additives and ingredients for the food industry such as acidulants, egg albumin, enturbiantes, gelling agents and many more, including casein.

Vitamin B3

2009-06-05T02:27:00.000-07:00

Functions of the niacin

Different forms of niacin are involved in reactions that generate energy through the biochemical oxidation of carbohydrates, fats and proteins. NAD + and NADP + are essential for metabolic use of energy from food. Niacin is involved in the synthesis of some hormones and is essential for growth.

Nicotinamide and nicotinic acid are found abundantly in nature. There is a predominance of nicotinic acid in plants, whereas in animals dominated nicotinamide. Is mainly found in yeast, liver, poultry, meat without fat, dried fruit and vegetables. He was also found in lucuma. Tryptophan, the precursor of niacin, was found abundantly in meat, milk and eggs.

Food sources of niacin

Nicotinamide and nicotinic acid are found abundantly in nature. There is a predominance of nicotinic acid in plants, whereas in animals dominated nicotinamide.

Animal Products

* Liver, heart and kidney.
* Chicken, lean meat.
* Fish, tuna, salmon.
* Milk.
* Eggs.

Fruits and vegetables

* banana
* Plant leaves.
* Broccoli, Tomatoes, Carrots, Sweet Potatoes, Asparagus, Mushrooms.

Seeds

* Nuts.
* Whole grains or grains.
* Legumes

Vitamin B2

2009-06-05T02:08:00.000-07:00

Functions

Vitamin B2 is necessary for the integrity of the skin, mucous membranes, particularly the cornea, for its oxygen is essential for good vision. Your request is increased as a function of calories consumed in the diet, then increased caloric intake, the greater the need for vitamin B2.This vitamin is crucial for energy production in the body. Another function is to detoxify the body of harmful substances, as well as participate in the metabolism of other vitamins. Their presence is more necessary when more calories incorporate diet. Its natural sources are meat and dairy products, cereals, green vegetables and yeast.

Food sources

The vitamin riboflavin is yellow and at the industry level may be useful as a colorant in food production, in addition to fortify them. In the European Union, is considered a permitted food additive, and identified by the code E-101. Vitamin B2 is found in baby foods, grains, pastas, processed cheese, fruit juices and dairy products fortified with the vitamin, besides being widely used in vitamin supplements. Large quantities of riboflavin are often included in multivitamin, which typically exceed the dose requirements of an adult, but this excess is excreted in the urine, causing it to become more yellow just a few hours after ingestion. It is also difficult to incorporate riboflavin in most of the liquid products, due to its low solubility in water. So the riboflavin-5-phosphate is a more expensive but more soluble vitamin.

Nutrition

Riboflavin Deficiency

Riboflavin is excreted in the urine continuously, so the deficiency is relatively common when their dietary intake is inadequate. However, riboflavin deficiency is usually accompanied by lack of other vitamins. There are two causes of riboflavin deficiency, the primary input for an inadequate diet and high school for poor absorption of the vitamin in the intestine or by increasing the excretion of the vitamin. Their lack creates eye, mouth and skin, slow healing and fatigue. Other conditions that induce riboflavin deficiency are unbalanced diets, chronic alcoholism, diabetes, hyperthyroidism, excessive physical activity, prolonged fever, artificial feeding, stress, heat and the use of some drugs.

In humans, signs and symptoms observed in the deficiency of riboflavin (ariboflavinosis) include cracked and red lips, swollen tongue, cracking at the corners of the mouth (angular cheilitis), mouth ulcers and sore throat. The deficiency can also cause dry skin, fluid in the mucous membranes, and iron deficiency anemia. In the eyes may feel burning and itching eyes, and photosensitivity.

Riboflavin deficiency is classically associated with the syndrome oral-ocular-genital, angular cheilitis, photophobia, and seborrheic dermatitis, which are characteristic signs.

In animals, riboflavin deficiency causes arrest of growth failure in the development and eventual death. Experimental riboflavin deficiency in dogs also affects growth, causing weakness, ataxia and inability to get up. The animal can collapse, become comatose and die. In tables deficiency are dermatitis and hair loss. Other signs include corneal opacity, lenticular cataracts, adrenal haemorrhage, fatty degeneration of the liver and kidney, and swelling of the lining of the gastrointestinal tract.

Vitamin B1

2009-06-04T03:17:00.000-07:00

Nutrition

Thiamine plays an important role in the metabolism of carbohydrates mainly for energy, in addition to participating in the metabolism of fats, proteins and nucleic acids (DNA, RNA). It is essential for normal growth and development and helps maintain proper heart function, nervous system and digestive system. Thiamine is water soluble, and the reserve in the body is low, concentrating mainly in skeletal muscle, in the form of TDP (80%) TTP (10%) and the rest as Thiamin free.

Studies published in August 2007 indicate that the intake of foods rich in thiamine prevent some serious effects of diabetes (particularly cardiovascular complications, kidney and eye) and that thiamine protects cells with high levels of glucose.

And their lack of consumption leads to an anomaly in the metabolism and can lead to anorexia, diarrhea, polyneuritis, cardiac dilation and loss of weight

Sources

Vitamin B1 or Thiamine is found naturally in yeast, pork, vegetables, beef, whole grains, nuts, corn, eggs, offal (liver, heart, kidney), oatmeal, potatoes, rice, enriched Complete rice, sesame seeds, wheat, enriched white flour, legumes (beans, chickpeas), nuts, peas, peanuts (groundnuts), potatoes, soybeans. Milk and its derivatives, as well as fish, shellfish, are not considered good sources of this vitamin.

Thiamine deficiency

Systemic deficiency of thiamine can lead to various problems in the body, including neurodegeneration, attrition and death. Thiamine deficiency can be caused by malnutrition, alcoholism or a diet rich in foods that are sources of Tiaminasa (antitiamina factor present in raw freshwater fish, raw shellfish, and drinks such as tea, coffee).

Vitamins

2009-06-04T02:36:00.000-07:00

The vast majority of essential vitamins can not be synthesized (produced) by the body, so it can not be obtained only through a balanced intake of vitamins contained in natural foods. Vitamins are nutrients that along with other nutritional elements act as catalysts for all the physiological processes.
Vitamins are usually classified according to their solubility in water or lipids. The water-soluble are called water-soluble while the fat is fat soluble.

Water-soluble:

Vitamin C or ascorbic acid
B
Vitamin B1, or thiamine
Vitamin B2 or riboflavin
Vitamin B3, vitamin PP or niacin
Vitamin B5 or pantothenic acid
Vitamin B6 or pyridoxine
Vitamin B8, vitamin H or biotin
Vitamin B9, Vitamin M or Folic acid.
Vitamin B12 or cyanocobalamin
Vitamin B13
Acid or vitamin B15

Liposoluble:

Vitamin A or retinol (antixeroftalmica)
Vitamin D or cholecalciferol
Vitamin E or tocopherol (antioxidant)
Vitamin K or naphtoquinone

Features

Vitamins are organic molecules whose absence causes avitaminosis calls, such as scurvy. Since the body is unable to synthesize purchased with food. A diet lacking in any of these lead eventually to metabolic disorders that cause disease and even death.
Vitamins are precursors of coenzymes.
Vitamins also act as antioxidants, which prevent various cancers. Thus vitamin E appears that taken in food containing it prevents prostate cancer.

Recommendations to avoid vitamin deficiencies

The main source of vitamins are raw vegetables, so we must match or exceed the recommendation to consume 5 servings of fruits or vegetables a day.

We must avoid the processes that produce losses in excess of vitamins:

We must avoid cooking food excessively.
The food to be cooked in boiling water
Avoid foods that are prepared (cooked, chopped or squeezed), a long time before eating.
The skin of the fruit or the shell of the grains contain many vitamins, so it should not remove it.
Choosing foods to buy, better quality results in a higher nutritional value.

Professional Carbogel

2009-06-04T02:25:00.000-07:00

CARBOGEL

This compound has some excellent properties of energy.
It is a great source of energy for both aerobic and anaerobic athletes.
Both the heavy training and intense exercise such as resistance decreases rapidly from the body energy reserves and lead to a loss of electrolytes and water.
Hot and humid climates, this situation also increases which results in a rapid and significant drop in performance.
It is therefore of utmost importance for those who are interested in developing their physical and pay up to continually replenish vital nutrients lost.
Due to this reason AMINOSTAR offers a formula developed to solve the problems presented during the ejerccio.
At the same time CARBOGEL has carbohydrates that together with the absorption of carbohydrates, both fast and slow absorption produce energy.

Presentation: Container with closure of 70 ml.

How to use: Take 1 sachet of 70ml half hour before exercise.
Ingredients:
Purified water, dextrose, maltodextrin, fructose, sucrose, MCT oil, L-Carnitine, Taurine, Sodium and potassium chloride, calcium lactate, magnesium gluconate, citric acid, glycerol, potassium sorbate, fragrance.

Content per pack of 70 ml.:
Carbohydrates 30g
- Dextrose 15
- Fructose 5 g
- 4 g Sucrose
- Maltodextrin 6 gr
150 mg sodium
MCT 2 gr
Potassium 50 mg
Magnesium 50 mg
Calcium 25 mg
Taurine 1.5 gr
L-Carnitine 500 mg
Vitamin B6 10 mg

BCAA'S - Functions, Characteristics

2009-06-03T12:44:00.000-07:00

INTRODUCTION

I think at this point, any athlete who boasts to have even a slight knowledge of nutrition, is not surprised to hear the acronym BCAA's for being a great classic sports supplements.
The BCAA's (Branched chain aminoacids) or branched-chain amino acids are those amino acids, valine, leucine and isoleucine whose molecular structure contains a number of side chains attached to its basic configuration. These amino acids are then trapped by the muscle, in fact, our muscles feel much fruition by the branched-chain amino acids that sometimes take over. This requires them to attend the muscles in the synthesis of other amino acids necessary for the construction process.
Therefore, ingestion of BCAA's may mean a net decrease in the amount of protein in muscle that has to be decomposed, ie applications for athletes in strength and stamina.
But still, there is much more, and that is why the branched amino acids have a key position between the ergogenic aids. Stimulate two of the most sought after in sports performance: energy production for muscular work and the natural process of anabolism within the muscle cells

Characteristics of BCAA'S:

The BCAA's (Branched Chain Aminoacids) or branched-chain amino acids are essential amino acids Valine, leucine, isoleucine
Molecular feature is based on branched chains containing several coupled with basic configuration.
As amino acids are essential, we must consume the diet because the body is unable to synthesize for itself
These three amino acids are extremely hydrophobic and are always inside the protein
All three have a similar structure and functions

Features of Leucine:

Leucine was isolated from cheese in its impure form in 1819 and from the muscle in its crystalline form in 1920
Its name comes from the Greek, "Leukos" meaning white, due to its white crystalline form
A young adult needs about 31 mg of this amino acid per kg and day
Found naturally in brown rice, beef, wheat, nuts, soy protein

Features include:

- Serves as a substrate for muscle metabolism during periods of depletion of cellular energy as it saves contractile fibers and enzymes in the muscle protein degradation
- Because leucine contributes to the synthesis of glutamine, leucine supplements taken before and after intense training and with meals, can help normalize glutamine levels in serum and muscle
- Effect anticatabólico
- Stimulates the immune system
- Promotes healing of bones, skin and muscle tissue
- It stimulates the secretion of growth hormone

Characteristics of Isoleucine:

Isoleucine is in the body in muscle tissue.
A young adult needs about 20 mg of this amino acid per kg and day
Found naturally in meat, fish, cheese, almonds, chicken, lentils
Features include:

- It is necessary for the formation of hemoglobin
- Stabilizes and regulates blood glucose
- Stimulates the synthesis of energy

Characteristics of Valine:

The Valine is an aliphatic amino acid closely related structurally and functionally with the previous two.
You must always in combination with leucine and isoleucine
Found naturally in flour, cheese, cottage, fish, meat, vegetables Its features include:

- Stimulates protein synthesis
- Promotes mental vigor and calm emotional
- Improved muscle coordination
- It is essential to prevent digestive disorders and nervous
- Promotes tissue repair
- Stimulates the synthesis of energy

Functions of BCAA'S:

Effect anticatabólic
Promotes protein synthesis
Save muscle glycogen
Stimulates the production of insulin
Increases energy production
Promotes loss of fat weight loss
Vasodilator effect
Are an important source of fuel during a state of depletion of carbohydrate
Stimulate the release of anabolic hormones such as growth hormone
Helping in the treatment of chronic renal failure
It has intervened in cases of reversible hepatic encephalopathy

Growth and muscle BCAA'S:

The BCAA's, especially leucine, may directly stimulate protein synthesis
This is done because it inhibits muscle protein breakdown (catabolism), independent of insulin action
Furthermore, enhancing the release of anabolic hormones such as growth hormone

Scientific evidence:

- A study at the University of Medicine, Yale, Connecticut found that intravenous infusion of BCAA's in humans caused a decrease in muscle breakdown, known as proteolysis
- A group of scientists from the University of Rome administered 14 grams daily BCAA'S (25% valine, isoleucine 25%, 50% leucine) for 30 days to healthy people who do not train. Patients were evaluated before and after the period of supplementation with respect to oxygen, body weight, muscle mass index, fat free mass and strength. The fat free mass and grip strength increased significantly in subjects
- A study in Sweden, researchers administered 10 grams of BCAA's during exercise in people who took part in a marathon or 30 km run through camp. The scientists found that in the placebo group, the exercise produced increases in the concentration and plasma levels of tyrosine and phenylalanine. Since neither phenylalanine nor tyrosine are metabolized by skeletal muscle, increases occurred in the placebo group, suggest a net protein degradation of skeletal muscle (catabolism). This suggests that BCAA's can reduce the rate of net protein degradation during prolonged exercise

The BCAA's and fat loss:

High doses of branched amino acids attached to the relatively high consumption of carbohydrates could have a significant effect on fat loss, with expectations of continued performance of exercise

A group of French scientists examined 25 competitive wrestlers restricted their caloric intake to up to 28 calories per kg body weight for 19 days:

Comparisons were made among the following group:
- Control group (consuming the same calories)
- Hypocaloric diet group
- Hypocaloric diet group and hyperproteinic
- Group of hypocaloric diet and low protein
- Group of hypocaloric diet and supplements of BCAA'S

Body weight decreased in all groups with the greatest loss hypocaloric (5.4%) supplemented with the BCAA'S

The fat was reduced in all groups, but the loss on top (23.4%) occurred in the branched amino acids

The ability of the financial year remained unchanged despite the caloric restriction, the authors attribute the relatively high consumption of carbohydrates.

BCAA's and Central Nervous System:

The BCAA's are transported through the blood, like the amino acid tryptophan, a protein called albumin, to cross the blood-brain barrier (BHE) of the brain
The tryptophan is the precursor of the neurotransmitter serotonin (known for its relaxation effect)
The BCAA'S compete with tryptophan to use these carriers, and thus to cross the BHE
The relationship BCAA'S / Tryptophan provide a glimpse into the sport of the anabolism / catabolism of the body. If BCAA'S>>-Tryptophan to the body is in a state of anabolism or tissue synthesis. If BCAA'S <BCAA'S and insulin:

Insulin is a hormone secreted by the pancreas responsible for maintaining normal levels of blood glucose and to allow the entry of amino acids and glucose into the cell
To perform this action, insulin needs are other nutrients such as potassium, creatine, vitamin C and BCAA'S
The BCAA'S (especially leucine) are therefore able to stimulate the production and functioning of the insulin
Insulin interacts with BCAA's to drive to the muscles all the other amino acids (except tryptophan) to be used later as a building of muscle tissue and to bring glucose into the cell and therefore increases the energy available muscle

Effects of BCAA's on the muscle glycogen:

Excess glucose is stored in the liver and muscle in the form of a highly hydrated structure called glycogen
The ingestion of BCAA's can save the use of muscle glycogen, especially in a state of depletion of carbohydrate
In situations of hypoglycemia glucose is released from these reservoirs through two hormones. Cortisol (released by the pancreas) and glucagon (released by the adrenal gland)
Glucagon acts on liver glycogen deposits whereas cortisol acts on the muscle glycogen in both cases for glucose
Liver glycogen is depleted more quickly, so if no exogenous glucose is provided to replenish the reservoirs, the body must synthesize glucose from other substrates such as amino acids or branched from the amino acid alanine (the endogenous synthesis is known as gluconeogenesis)
The BCAA's can provide up to 10% of the total energy produced during long-term activities

Effect of supplementation with BCAA'S on the psychological and physiological response of the exercise:

There are two primary hypotheses concerning the ergogenic value of supplementation with these amino acids:

- The first is that supplementation with BCAA's has proven to reduce the protein degradation induced by exercise and the release of muscle enzymes (both indicators of muscle damage) possibly by stimulating the hormonal profile anticatabólico. Therefore, supplementation with BCAA's during intense training may help minimize protein degradation and promote lean muscle mass gains
- The second, the availability of BCAA's during exercise helps to delay the onset of fatigue. During exercise, muscles are more BCAA'S fruition by the liver, contributing to oxidative metabolism. The source of BCAA's for muscle oxidative metabolism during exercise is the pool of plasma BCAA'S, which is replenished from the catabolism of proteins throughout the body during intense exercise

Scientific evidence: A group of Swedish scientists found that idea and show it to put a different subject riding a bicycle for one hour at 70% of its maximum capacity, receiving a placebo or BCAA'S. Every 10 minutes, all subjects were aware of his fatigue and mental. The researchers found that on average, people receiving BCAA'S showed a 7% reduction in exhaustion and 15% less mental fatigue.

BCAA's and vascular function:

The BCAA's produced a vasodilator effect by its action on alpha-receptor antagonist alpha-vascular
This prevents the vasoconstrictor effect of catecholamines, adrenaline and noradrenaline
This vasodilator effect exerted by the BCAA's has little effect on blood pressure, but generally will take effect on variations in blood pressure affecting certain vascular beds (eg, liver, kidney)

BCAA'S and liver damage:

The BCAA's act as interveners in the case of reversible hepatic encephalopathy, hepatic impairment in alcoholics
It also prevents the adverse neurological effects in chronic liver disease by reducing the waste substances in these patients and their action on neurotransmitters

How to use:

To ensure the effectiveness of BCAA's should be taken with a diet hyperproteinic (especially rich in protein of animal origin)
The recommended daily dose of supplemental BCAA's is 100 mg / kg body weight for adults preferentially taken 15-30 minutes before training. The relationship between the three amino acids in a nutritional supplement should be: 3 (leucine): 1 (isoleucine): 1 (valine)
It is advisable to take along adequate amounts of vitamin B6 that acts as a cofactor in the reactions of conversion of amino acids

Presentations BCAA'S:

The BCAA'S, as dietary supplements in sport is marketed in the form of powder or capsules for oral intake
Also appear in formulas for isotonic drinks
They are part of the mixed protein shakes high protein concentration

Obesity, human growth hormone & L-ARGININE

2009-06-02T02:19:00.001-07:00

Obesity is characterized by high levels of insulin (meals and drinks with high glycemic) and an abnormal segregation of human growth hormone (HCH). Insulin promotes the storage of fats and carbohydrates while the HCH stimulates lipolysis (fat burning). The proportion of insulin and HCH was significantly higher in obese humans than in lean. The combination of high insulin and low growth hormone exacerbates obesity. L-Arginine is the principal oral agent responsible for the restoration of HCH in humans and the administration of 8 to 10 grams of pure L-Arginine taken at bedtime on an empty stomach, 30 minutes before the Delta level sleep restores normal levels of MBM.

CLINICAL BENEFITS OF L-ARGININE FOR SEXUAL PERFORMANCE MAXIMUM get

2009-06-02T02:15:00.000-07:00

Maximum Sexual functioning

In humans, maximum sexual performance naturally depends on the ability of man to achieve and maintain an erection. Physical factors directly related to increased or decreased sexual function include diabetes, weight gain, testosterone, zinc, elevated insulin, low blood flow to the penis, low seratonina, brain cells fail, hormonal imbalance, injuries in back causing nerve damage, nitric oxide and exercise.

Exercise, specifically those that make muscle, increase sexual function. The bodybuilders can testify experiencing an increase in sexual endurance, and now scientists know why. There are three distinct and obvious reasons:

Studies have shown that exercises that shape the quadriceps (the muscles over the front of the thigh) increase blood flow to the penis by more than 21% in just 30 seconds. This tremendous increase of blood to the penis is the same as launching a rocket super sexual.

Exercise also increases the HCH, which is the hormone responsible for libido young and sexual resistance during the years of adolescence.

More muscle means more testosterone.

Nitric oxide is the most innovative and effective way to enhance sexual function in normal men and men whose libido is lower than normal. The researchers believe that nitric oxide can correct ¨ over 90% of penile dysfunction. " Erections are the result of the increase in the amount of blood into the penis. NO permits vasodilation required for an erection to occur and impotence can be caused by the deficiency of NO.

FUNCTIONS AND BENEFITS of the arginine

2009-06-02T02:02:00.001-07:00

The efficiency of L-Arginine as a therapeutic agent has been validated by thousands of clinical studies.

The benefits and features that are attributed to oral ingestion of L-arginine include:

Precursor for the synthesis of nitric oxide (NO)

Stimulation for release of the anti-aging hormone in the body more important, the growth hormone.

Improved immune function.

Reduces healing time of injuries (particularly bone)

Reduces risk of heart problems

It is a natural alternative to Viagra

Increases muscle mass

Reduces adipose tissue body fat.

Helps improve insulin sensitivity

Helps lower blood pressure

Alleviates male infertility, improving sperm production and mobility.

What is L-arginine?

2009-06-02T02:00:00.000-07:00

The amino acid L-Arginine is considered the most potent nutraceutical discovered due to its powerful healing properties, scientists refer to as the Miracle Molecule. The remarkable properties of L-Arginine were validated with the Nobel Prize for Medicine in 1998 and since then have created a frenzied interest in the pharmaceutical field and medical Nutraceutics.The studies have gathered enough clinical evidence to bring L-arginine compared to of modern medicine as an accepted treatment for a variety of human diseases. The phenomenon of L-Arginine is changing standard treatment in heart problems, immune function, adiposity-generated diseases, genetic growth deficiencies, high blood pressure, sexual dysfunction and human aging.
Columbia University refers to L-Arginine as the magic bullet for the cardiovascular system. Over 10,000 entries on the L-Arginine were compiled by the University of Columbia in their quest to document the clinical benefits of this simple amino acid.

The most important discovery about the roles of nitric oxide (NO) and that the creditors did Nobel Prize was the fact that life would be impossible without it. Even more revolutionary was the irrefutable evidence that L-Arginine is the body's main source for the creation of nitric oxide.

Twenty years ago, the idea that a single amino acid could change the face of medicine would have been admit. Now, doctors, researchers and scientists believe in the effectiveness of L-Arginine and is commonly used.

L-Arginine - The power of the amino acid

2009-06-02T01:36:00.000-07:00

Amino acids are chemical units of proteins and they could not exist without the combinations thereof. Even necessary for certain vitamins, minerals, herbs and enzymes are of effective action.

They are in two forms, one is the mirror image of the other: the D (dextrógira) and L (levógira). Because the L in the same way that natural living tissue in animals and plants, are considered the most compatible with human chemistry.

L-Arginine is an amino acid involved in the first phase of the response upright and, by action of the enzyme-oxide synthase, nitric oxide becomes (gas is a vasodilator that will produce the beginning of the process of vasodilatation in corpora cavernosa of the penis) in this way can increase erectile capacity.

The L-carnitine as supplement to lose weight

2009-06-01T05:08:00.000-07:00

· The L-carnitine is very beneficial to reduce the corporal weight

· Has demonstrated to reduce the levels of blood lípids and the levels of fat in several textiles, particularly when these are abnormally high (as it is the case of obese individuals)

· he helps to avoid the sensation of famine typical and of fatigue of the hypocaloric diets

· Avoids the cetosis or mammoth production of typical cetonas of the diets low in carbohydrates and calories

· It Is very advisable to incorporate it inside a plan of training, topcoat of aerobic type

Mechanism of action of the L-carnitine in the transport of fats and beta - oxidation:

2009-06-01T05:07:00.000-07:00

· The principal function of the L-carnitine in the organism is to facilitate the metabolisme of the fats for the securing of energy. The fats are metabolized inside the cellular mitocondria (the energy orgánulo) in a so-called process " beta oxidation "

· So that the greasy acids could penetrate in the mitocondria, a system of specific transport is needed composed for carnitine and three enzymes

· The initial activation necessary for the conversion of the greasy acids of long chain to Acetil-CoA takes place in the mitosomas of the mitocondria and in the most external membrane of the same one. But, the Acetil-CoA of long chain cannot penetrate in the most internal membrane to be oxidized ("burned") if the carnitine is not present.
· The carnitina, therefore, acts as a system of transport or as a "shuttle". Joined the carnitine as Acetil-carnitine, the Acetil-CoA can cross the internal membrane of the mitocondria. Without the carnitine, the fats cannot be burned as fuel; and since they will be stored consequence in the blood and in the cells in the shape of lípids and triglicerids.

Symptoms of the shortcoming of L-carnitine

2009-06-01T05:05:00.000-07:00

· Deposits of fats in the textiles

· greasy degeneration of the cardiac textile, liver, muscle (lipidosis)

· Weariness and loss of vitality

· muscular atrophy, it tires

· Increase of the time of recovery

· Depression of the immune system

· Deterioration of the blood parameters

· Decrease of the activity of the sperm; unfertility

· Disorders in the growth in children

· cardiovascular alterations: cardiac mistake, angina pectoris, arrhythmia

· hepatic alterations: cirrhosis, hepatic disturbances

· Reduction of the protein synthesis

· Increase of the susceptibility towards the such poisonous metabolitos as radical ammonium or radical free

Natural sources of L-carnitine:

2009-06-01T05:04:00.000-07:00

· Meat of sheep: 210 mg/100 grams

· Lamb: 78 mg/100 grams

· Veal: 64 mg/100 grams

· Chicken: 7,5 mg/100 grams

· Yeast: 2,4 mg/100 grams

· Milk: 2,0 mg/100 grams

· Wheat germ: 1,0 mg/100 grams

· Peanuts: 0,1 mg/100 grams

· Cauliflower: 0,1 mg/100 grams

Sources of carnitine

2009-06-01T04:00:00.000-07:00

The red meats are the principal source of carnitine in particular. The vegetables contain very small quantities or even not at all of carnitine.

Anyway, big quantity of the carnitine in our organism is synthesized of the lisina (essential amino acid) with help of the metionina, another essential amino acid, three vitamins (vitamin C, vitamin B3 and vitamin B6) and the iron. Certainly the shortcoming of any of the nutrientes quoted in the previous prayer, it implies a consistent shortcoming of carnitine.

The initial concentration of carnitine in newborn babies, depends purely and exclusively of the concentration of carnitine in the mother, it is for this that those women with flaws in the synthesis of carnitine must consume nutritional supplements during the pregnancy to assure the correct concentration in the textiles, especially in the fetus.
The level of carnitine in blood is in general lower enough in the pregnant women than in those that they are not pregnant, seemingly for the increase of demand of carnitine on the part of the fetus. The newborn baby depends almost completely on external sources of carnitine, hence those that are nursed have major possibilities of having ideal concentrations tisulares of carnitina. The nutritive formulae for newborn babies based on bovine milk have a quantity of substantially minor carnitine that the maternal milk, in case of the formulae based on soya, the lack is absolute.

Occurrence - source of glutamine

2009-05-31T07:00:00.001-07:00

One finds in food of animal and vegetable origin with high place protein content, the problem that exists is that it is destroyed with cooked of the same ones and in many occasions they must eat up raw (the parsley and the raw espinacas are a good source of glutamine); the milk ones, meats (raw and smoked) and dry fruits have high place contained in glutamine, especially the fresh cheese; minimally in the milk and the yogurt (in general the milk products).

Benefits of the l-glutamine

2009-05-31T06:53:00.000-07:00

It provides nitrogen to synthesize numerous substances, between them the acids nucleics, essential to be able to renew the cells of our textiles.

It is the principal form of elimination of the ammonia, a very poisonous substance that is formed in different textiles of the organism as result of the use of different metabolic routes. Especially, during the intense and long exercise, that normally an accented use of amino acids exists for the securing of energy, there take place high levels of ammonia that the glutamine must transport to the kidney so that it is eliminated in the shape of urea..

It is indispensable so that the liver synthesizes the glucose.

It is essential so that our immune system works correctly. It is the principal precursor of two important substances that act as transmitters of the nervous sign in the nervous central system: the glutamato and the acid gamma-amino butírico (GABA). The first one of them is a neurotransmisor excitation and the second one is the opposite: it acts like depresor of the nervous central system, like tranquilizer.

Acid - base redeems an important role in the regulation of the balance for the kidney, which has a big importance during the practice of exercises of long duration and/or intensity, since these provoke a metabolic acidosis, so much for production of lactic acid as of ammonia.
The supplement with glutamine has a preventive effect on the decrease of the multiplication of the intestinal cells and also on the decrease of the activity of the cells of the immune system after the exercise.

What function does the l-glutamine have?

2009-05-31T06:45:00.000-07:00

During the physical exercise the organic needs of glutamine turn out to be very developing and therefore, his reservations can remain very diminished, which compromises seriously to all the functions that the glutamine has in the organism.

It is scientificly demonstrated that during the long exercises and/or of high intensity, the plasmatic levels of glutamine increase in the first moment, possibly for the liberation of his organic reservations, but later they suffer important and significant descents during the period of recovery. This recovery is late several hours, depending on the intensity and duration of the realized exercise.

If this recovery is inadequate between the trainings or the competitions, the effects of the physical exercise on the levels of glutamine can be accumulative, being able to end in a syndrome of undertraining. The sportsmen with this syndrome seem to have low levels of plasmatic glutamine for months or years. This can have important negative effects on the functioning of the organs of these sportsmen, especially on the immune system and the intestine.

For all this, a low availability of glutamine in a given moment can compromise all these functions, with the consequent risk that it supposes, not only for the securing of high sports yields but, also for the health.

What is the l-glutamine?

2009-05-31T06:37:00.000-07:00

The glutamine is not essential amino acid that is synthesized fundamentally in the skeletal muscle, the lung and the brain, although also it can be synthesized by all the textiles of the organism.

The glutamine is essential so that a series of vital functions take place for the organism. Let's see someone:

The glutamine gives the necessary energy so that it exists the suitable renewal of the mucous cells of the digestive, pancreatic tract and other cells of rapid growth, as well as of those cells that in a certain moment could have sudden increases in his energy demands, as the muscular fibers during the physical exercise.

Why I need to eat proteins?

2009-05-31T06:12:00.000-07:00

The proteinproteins are fundamental for the health. The muscles and all the textiles of the body are formed by proteins. The proteins will give you a hair and stronger fingernails and more muscular mass.

Why you slim by high diets in proteins?
There are several theories. Fundamentally on having eliminated many of the carbohydrates automatically, many calories are eliminated. Some of these calories are empty calories without any nutritive value as desserts or breads and they are replaced with proteins. The proteins give sensation of fullness because they are late more in be processing in the stomach.

Must I continue a high diet in proteins?
It is not necessary to continue a high diet in proteins, to slim it is preferable to continue a moderate and balanced diet.
Is it necessary to eat meat to consume proteins?
The idea exists that the proteins are synonymous with meats and products of animal origin. This is not true, for this reason the vegetarian ones do not suffer shortcoming of proteins. As someone said: have you ever seen a horse or a cow eating meat? and concentrate on the good muscles that they have.

Do I need to consume liquefied or bars of proteins if I do exercise?
It depends, these are an option to make sure to you that you are consuming sufficient protein. If physicist is doing bodybuilding the situation is different because high levels of proteins are needed. Otherwise the daily meal must provide the necessary proteins.

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Where does one find the protein?

2009-05-30T04:49:00.000-07:00

The protein is in the animal products, in the leguminous ones like the beans, lentils, chick-peas etc and seeds and nuts.

Ideally every meal has to include proteins.

Not all the proteins are equal. The proteins are composed of several amino acids, there are types of proteins that does not contain all the amino acids, they have what is called complementary amino acids .

The animal food has finished proteins but also they have cholesterol. The best animal proteins are the fish, the milk, the chicken (without skin) and the egg whites.

The vegetable proteins with exception of the soybean are complementary proteins and they need to be mixed to obtain finished proteins. This is not so difficult as it sounds the beans they complement each other with corn, rice or wheat.

The problem with the complementary proteins is that also they have more calories that the animal lean proteins, for example the beans also are carbohydrates and high places in calories. If you are trying to slim you need to watch the consumptions of calories.

Do you have to take special shakes?

Not, unless you want to be a physical bodybuilder you do not need any more proteins of the normal ones. If you are vegetarian also you might need from prepared these. But you have to make sure yourself that you are consuming lean proteins in the meals.

Is it possible to eat too many protein?

Yes it is possible to eat too many protein. Everything in excess is bad, if there is an excess of protein there can be problems in the kidneys. The excess of protein in the body does that the organs that eliminate the garbage do not work well. In these cases the doctors submit the patient to a diet low in proteins.

Supplements of protein

2009-05-30T04:46:00.000-07:00

The body is consuming constantly protein, big part of this metabolism of the proteins ends up by being a balance between the catabolism (consumption of muscular textile) and the anabolisme (his reconstruction). It is known that an adult man of approximately 80 kg and without activity it can consume concerning approximately 70-100 g of protein every day. The quantity and quality of the protein in the diet is important at the time of determining the effects of this one. Increasing the protein in the food ingestion one will increase the levels of amino acids and with it the synthesis of proteins. The quantity of protein in the nutritive diet is important to determine the effects of the protein in the metabolism of the athlete.
The quality (biological value) of the proteins must be born in mind, certain proteins are biologically more effective than others. It is necessary to bear in mind that as the carbohydrates are digested by major or minor speed according to the index glicémico, the proteins can classify from the nutritional point of view as rapid proteins or slow proteins according to the speed of absorption that they possess, that will depend on the type of protein and on the presence of other macronutrientes. The average of proteins advised by the European Union for an adult male is 54-105 g and for an adult woman it is 43-81 g. compared to the minimal daily reasonable doses in the USA . that for a male manages to be 58 g and a woman 50 g (0,8 ó 0,9 g/kg of corporal weight). There exists a big quantity of scientific studies that demonstrate that the quantity needed for a sportsman of resistance is in the status of 1,2 up to 1,8 g/kg/day.

Minerals

2009-05-30T04:41:00.000-07:00

Some of the shortcomings in the athletes occur rarely places in the time and take place sometimes in the moments after the intense meetings of training, due to the metabolic consumption that it is possible to do of some minerals. The supplements of minerals sometimes is practicable in bodybuilding, especially when the daily advisable levels are not covered or periods of shortcoming want to be avoided after the trainings.
Calcium - talks each other about one of the most demanded minerals since it strengthens the bones and takes part in the physiological mechanisms of the muscular contraction. Nowadays a dispute exists between the European and American food agencies about the dose mín recommended (america 1000 mg per day and europe 500 mg), the case is that a sportsman should consume more than 1000 mg to support a rhythm of suitable training. Some bodybuilders mention this supplement as suitable to avoid cramps, especially in the periods of high training in competitions.
Magnesium - The magnesium has diverse functionalities, one of the most valued is the one that allows to 'fix' the calcium that enters the organisme. From all the minerals the fact is that it tends to be more deficient ).
Zinc - a mineral that takes part in the composition of several enzymes, between them in the hormone of growth.
Selenium - as the zink supports in the responses of the immune system and he is in such food as the eggs, the tune and some cereals.

Protein

2009-05-30T04:25:00.000-07:00

The food consumption that proteins contain helps to the contribution of amino acids to the organism (constituent part of the proteins of the muscles). Between the food it exists difenetes proportions of protein and also different capacities of absorption. The muscles are composed to a great extent of protein, it is for this reason for which the nutrition of the athletes of bodybuilding and weight-lifting they tend to include a major protein content than a normal diet. For example if there is mentioned a basic nutrition of a sedentary person, for example in Dietary Guidelines for Americans it is recommended that for a daily ingestion of 2000 kcal (a person of medium age and sedentary) a quantity that there is about 20 % of daily ingestion of protein of the whole of calories. Nevertheless the daily quantity of protein that must be assigned to an athlete of bodybuilding remains in strong debate inside the sports nutrritionists, being common in them that the ratio of 0,8 g/kg/day must be the low limit in the balanced diet of a bodybuilder. The proteinic natural contributions proceeding from the feeding are usually principally of meat, fish, milk diverse products, eggs etc. and in small proportion of cereals all of them possess different biological values, different types of amino acids and different proportions.
Numerous studies exist about the proteinic real needs in the nutrition of an athlete and all of them do not show forceful conclusions about this nutritional need. The dietetic guides recommend for the athletes a consumption of 0.8 g/kg/day (that is to say that a person of 85 kg should take per the 68 g of protein), these quantities satisfy the nutritional structural requests.
Superiors have realized experiments with ratios 1.4 and 2.8 g/kg and results of muscular increase have been obtained in athletes submitted to a very intense training. Nevertheless has found a limit in 5 g/kg/day due to the aptitude that has the intestinal tract to absorb the protein and of the liver of processing certain quantities, damages have been observed to the organisms if there is supported a long ingestion superior to 35 % of the caloric energy. The not metabolized remaining protein happens to be excreted by the urine or to be transformed into greasy acids that happen to the adipocitos (reservations of fat of the body). Some authors mention that the parameters of ingestion of protein of berían to attend on the quality of the same one being distributed also regularly in the meals that are realized during the day, being this a better option for the athletes that only the outlying fact of the daily dose of the dietetic guides.

Proteins (also known as polypeptides) are organic compounds made of amino acids arranged in a linear chain polymer and joined together by peptide bonds between the carboxyl and amino groups of adjacent amino acid residues. The sequence of amino acids in a protein is defined by the sequence of a gene, which is encoded in the genetic code. In general, the genetic code specifies 20 standard amino acids, however in certain organisms the genetic code can include selenocysteine — and in certain archaea — pyrrolysine. Shortly after or even during synthesis, the residues in a protein are often chemically modified by post-translational modification, which alter the physical and chemical properties, folding, stability, activity, and ultimately, the function of the proteins. Proteins can also work together to achieve a particular function, and they often associate to form stable complexes.

Like other biological macromolecules such as polysaccharides and nucleic acids, proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in animals' diets, since animals cannot synthesize all the amino acids they need and must obtain essential amino acids from food. Through the process of digestion, animals break down ingested protein into free amino acids that are then used in metabolism.

Proteins were first described and named by the Swedish chemist Jöns Jakob Berzelius in 1838. However, the central role of proteins in living organisms was not fully appreciated until 1926, when James B. Sumner showed that the enzyme urease was a protein. The first protein to be sequenced was insulin, by Frederick Sanger, who won the Nobel Prize for this achievement in 1958. The first protein structures to be solved were hemoglobin and myoglobin, by Max Perutz and Sir John Cowdery Kendrew, respectively, in 1958. The three-dimensional structures of both proteins were first determined by x-ray diffraction analysis; Perutz and Kendrew shared the 1962 Nobel Prize in Chemistry for these discoveries. Proteins may be purified from other cellular components using a variety of techniques such as ultracentrifugation, precipitation, electrophoresis, and chromatography; the advent of genetic engineering has made possible a number of methods to facilitate purification. Methods commonly used to study protein structure and function include immunohistochemistry, site-directed mutagenesis, and mass spectrometry.

wikipedia

Foods rich in protein

2009-05-29T14:26:00.000-07:00

legumes (soy, lentils, dried beans, for example, also rich in iron), and grains,

Dairy concentrates or dried (eg cheese, also rich in calcium and vitamin B),

Meat (also rich in iron),

Fish,

egg,

Bread, pasta, rice, other cereals (also rich in carbohydrates, B vitamins, minerals, fiber),

Oilseeds and nuts (almonds, peanuts (groundnuts), hazelnuts, walnuts, cashews, pine nuts, pistachios between 15 and 30% protein).

Recommended daily intake of protein

2009-05-29T14:21:00.000-07:00

Infants: 1,6-2,2 g / kg / day
Children: 1-1.2 g / kg / day
Teens (boys): 0,9-1 g / kg / day
Teens (girls): 0.8-1 g / kg / day
Adult: 0.8 g / kg / day
Trained athletes: up to 3 g / kg / day
Pregnancy (2nd half): + 6 grams daily
Breastfeeding (1-6 months) + 15 grams daily
Breastfeeding (more than 6 months) + 12 grams daily
While it is recommended that these proteins come from variety of foods, there are multiple reasons for the higher proportion of plant origin, including its price (significantly less) and little or no contribution of saturated fat and cholesterol.

Most microorganisms and plants can biosynthesize all 20 standard amino acids, while animals (including humans) must obtain some of the amino acids from the diet. The amino acids that an organism cannot synthesize on its own are referred to as essential amino acids. Key enzymes that synthesize certain amino acids are not present in animals — such as aspartokinase, which catalyzes the first step in the synthesis of lysine, methionine, and threonine from aspartate. If amino acids are present in the environment, microorganisms can conserve energy by taking up the amino acids from their surroundings and downregulating their biosynthetic pathways.

In animals, amino acids are obtained through the consumption of foods containing protein. Ingested proteins are broken down through digestion, which typically involves denaturation of the protein through exposure to acid and hydrolysis by enzymes called proteases. Some ingested amino acids are used for protein biosynthesis, while others are converted to glucose through gluconeogenesis, or fed into the citric acid cycle. This use of protein as a fuel is particularly important under starvation conditions as it allows the body's own proteins to be used to support life, particularly those found in muscle. Amino acids are also an important dietary source of nitrogen.

wikipedia

Illnesses related to consumption of protein

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Abnormal renal system, malnutrition, certain food-borne allergies (egg, fish, the protein of cow's milk ....) And Celiac sprue or gluten intolerance, among others. An excess of animal protein in food by their phosphorus content and saturated fat partner is associated with an increased risk of osteoporosis (phosphorus competes with calcium decreasing its absorption) and cardiovascular diseases.

Digestion and metabolism of proteins

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protein digestion begins in the stomach, where they are attacked by pepsin, which splits into simpler substances, releasing some amino acids. In the duodenum, the pancreatic juice and then the enzymes of intestinal juice complete their digestion.
Amino acids are absorbed in the small intestine, pass directly into the blood and reach the liver where some is stored and others involved in the synthesis or production of proteins of various tissues, antibody formation, etc.

Protein metabolism or proteinolysis denotes the various biochemical processes responsible for the synthesis of proteins and amino acids, and the breakdown of proteins (and other large molecules, too) by catabolism.

wikipedia

Protein content in common foods

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Food Protein Content

(grams protein / 100 g of food)
Cereals
Breads 5.5 - 12.1 Cheescake 5.3 Vanilla Milkshake 3.5 Pancakes (alone) 7.4 Cereal (without milk) Cheerios 15.0 Corn Flakes 8.1 Froot Loops 6.0 Fruit & Fiber 10.5 Oatmeal 2.6 Wheat bloated 15.0 Rice Krispies 6.6 Raisin Bran 9.5 - 10.9 Special K 19.7 Total 10.0

Cheese, meat and other
Hard cheeses 15.9 - 29.6 Cottage cheese 12.3 - 17.3 Varieties of fish 17.6 - 26.5 20.9 boiled shrimp 29.6 Natural Tuna Minced meat, lean 24.7 Roast Beef, lean 28.6 - 31.8 11.3 sausage meat Chicken or turkey cooked 27.2 - 32.8 Turkey sausage 14.3 18.9 Common Sausage Boiled eggs 10.2 - 12.4 Milk 3.3 - 3.4 Yoghurt 4.2 - 5.6

Plants
Green beans, cooked 1.4 Black beans, cooked 8.7 Corn, cooked 2.8 Lentils, cooked 9.0 Peas, cooked 5.3 Potatoes, cooked 1.8 - 3.9 Spinach, cooked 3.0 Tofu 8.1

Other
Dry roasted almonds 20.1 Spaghetti, cooked 3.5 - 4.9 Pizza with cheese 12.5 Pizza with cheese and pepperoni 21.0

Positive effects of the creatine

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-Effect 1. The creatine acts as a molecule of reservation for the regeneration of the ATP. His roll is important to the beginning of the physical intense exercise and of short duration, since it are in this moment where the muscle receives energy from the ATP that is the manager of his liberation.
-Effect 2. The studies realized by Balsom and cols. in 1993 they demonstrated that the ingestion of supplements of creatine diminishes, also, the muscular fatigue when repetitions of series are realized with great intensity and in a short time.
- Effect 3., on having facilitated the availability of energy, produces a significant increase of force.
-Effect 4. Favors the increase of muscular mass.
-Effect 5.Increases the speed of transference of substrata between cellular compartments as being the mitocondria and the citoplasma, which improves the recovery of the ATP during the periods of break.
- Effect 6. Accelerates the contraction and relaxation of the muscle after the liberation of calcium facilitates from the reticulum sarcoplásmico that is in every cell.

Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass (bodybuilding). There are a number of forms but the most common are creatine monohydrate - creatine complexed with a molecule of water, and Creatine ethyl ester (CEE). A number of methods for ingestion exist - as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates, though research indicates that the use of high GI carbs in combination with protein is also beneficial.

There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic repetitive cycling sprints, but studies in swimmers and runners have been less than promising, most likely because these activities are sustained at a given intensity and thus do not allow for significant intra-exercise synthesis of additional creatine phosphate molecules. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.

Since body mass gains of about 1 kg can occur in a week's time, many studies suggest that the gain is simply due to greater water retention inside the muscle cells. Other studies however, have shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will 'donate' to damaged muscle fibers, which increases the potential for growth of those fibers. This increase in myonuclei probably stems from creatine's ability to increase levels of the myogenic transcription factor MRF4.

In another study, researchers concluded that changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training when they discovered that fat mass did not change significantly with creatine but decreased after the placebo trial in a 12-week study on ten active men. The study also showed that 1-RM bench press and total body mass increased after creatine, but not after placebo. The underlying effect of Creatine on body composition if there is indeed one has yet to be determined, as another study with a similar timeframe suggests no effect on body composition, but had less overall emphasis on metabolic effects.

Creatine use is not considered doping and is not banned by the majority of sport-governing bodies. However, in the United States, the NCAA recently ruled that colleges could not provide creatine supplements to their players, though the players are still allowed to obtain and use creatine independently.

http://www.wikipedia.org/

Types of creatine

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- It is named creatine of the first generation to the monohydrate of creatine without additives, which is the base of all the supplements of creatine.
- It is called creatine of the second generation to the monohydrate of creatine cocktail with carbohydrates. In general dextrose is used.
In the paragraph of how taking creatine we mention that the miscellany of creatine with carbohydrates, principally dextrose, facilitates the assimilation on having favored the liberation of insulin in the blood. Many companies add, in addition to dextrose, other substances as being Bullfighting (it increases the cellular volume) and phosphate sodic (it favors the transport of creatine). On the other hand, in many cases the dextrose is replaced by amino acids that act as intensificators in the synthesis of creatine and increase, also, the cellular volume.
- Finally we find the call creatine of third generation, who is constituted by the monohydrate combined with such substances as the L-glutamina, vitamins B
Types of creatine for presentation:
• In dust
• Instantaneous or effervescent
• Masticable
• Liquid
• In capsules or pills

Side effects of the creatine

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It could not have demonstrated with studies of population of athletes submitted to the ingestion of creatine that this one affects to the renal function, a controversy Exists still between the investigators about if the creatine provokes an increase of the corporal weight due to his anabolic function on the rapid fibers and to his influence on the increase of the muscular glucógeno, this effect has been demonstrated in males but there are no studies realized on women. The effects of increase of weight have been imputed (without being demonstrated) to possible effects of retention of liquids. There have been brought cases in which the ingestion of creatine has provoked gastric disorders, or light muscular cramps, but there do not exist sensitive evidences that demonstrate scientificly his cause.
A case of interstitial nephritis has been published for spreading in the time that there must dure the phase of load of creatine. Before beginning the administration of this substance, it is imperious to take advice from professionals about the corresponding dosage and to be supervised regularly by complementary examinations about the renal and hepatic functioning.

Creatine - bodybuilding suplement

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The monohydrate of creatine is one of the most popular supplements in the practice of the bodybuilding, the function of his consumption is the muscular increase (it favors the muscular hipertrofia) as well as the increase of capacity of storage of creatine in the muscles (for the creation of useful fosfocreatine in the muscular ATP), as well as an increase between 5-7 % of the force anaerobic. This compound is generated in small doses by the human body .

Many of the supplements offered to the bodybuilding community possess other such ingredients as amino acids, oxidizers and micronutrientes (vitamins and minerals) in order to reduce to the maximum the proteinic catabolisme.
Its use is submitted to polemic in the scientific community, and his commercialization brings a profitable business to the pharmaceutical companies due to his concept of " alternative to the steroids ". Studies recommend not to use high levels of creatine during long periods of time. The creatine is in some food of natural form as it can be the meat and it consumes completely in the stomach. The consumption of creatine can be understood as one " muscular load of energy anaeróbica ". The studies realized on the ingestion of creatina during short periods of time increases the content of creatine and fosfocreatine in the muscles between 15-30 % and 10-40 % respectively.The daily doses more 2-5 g, are adapted in the maintenance of high concentrations of creatine in the muscles although it does not seem to be demonstrated that are effective to produce a long progress of the athletic yield.

Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have shown that creatine can increase strength, energy, muscle mass, reducing recovery time. In addition, recent studies have also shown that creatine improves brain function and reduces mental fatigue. Unlike steroids or other performance-enhancing drugs, creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef, making it difficult to ban it from sporting competitions.

It increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes bloating (or intercellular water retention). Creatine is sold in a variety of forms, including creatine monohydrate, and creatine ethyl ester, amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price, and necessary dosage. Non-supplemental suppliers of creatine include various types of offal, red meat, and kidney meat.

Claims that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) have been proven false through studies conducted by universities and independent organizations

http://www.wikipedia.org/

Bodybuilding supplements,

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The bodybuilding supplements are substances taken by the athletes who practise the training with weight or other sports that need as target the growth of the muscles (hipertrofia muscular) or the loss of fat.

The bodybuilding supplements can be used of equal form in the progress of the achievement of the exercises as well as in a decrease of the periods of rest between trainings. An important distinction between diverse groups of training bodybuilders is the attempt of clarifying the difference between supplements and anabolic steroids. The first ones are considered to be the added one that tries to alter the level of one (or several) nutrientes of the diet of a sportsman (as it can be the creatine or the ribosa for example), whereas the second ones take as a target to try to alter the hormones over his natural levels (principally the testosterone).