Did you know that about 75% of Americans are chronically dehydrated? There are many reasons, but most of us do not drink enough water. And what’s more, we may be drinking enough water, but our filters can remove it from essential minerals like magnesium. Here are a few water hacks to keep you hydrated and healthy all year round.

So how much is enough? The ideal advice to drink eight glasses of water a day is great, but not accurate. Instead, go according to your body weight. You want to eat half an ounce of your body weight every day. 140 pounds? This is 70 ounces or 8.5 cups. Excessive hydration is also possible. So, gun for sweet spots, and pay attention to your body. If your urine is bright yellow, you are dehydrated. Crystal clear? Your body can just get rid of excess water. A light yellow is what you’re after.

Hello, water bottle

One of the best ways to stay hydrated is to keep an eye on a water bottle, whether you’re working on a computer most of the day or on the go. Buy a few water bottles of your choice and make them your new friend. We are less plastic partial. Of course, a YETI Rambler is an investment, but its stainless steel makeup is good for both you and the environment. Looking for a more affordable alternative, grab a 64 oz hydro jug or a 20 oz floating hydro bottle.

Pastel de Papa is my favorite Ice Age food recipe. Delicious and delicious this recipe helps you reach your goal for the perfect meal by loading aromas and creating healthy complex carbohydrates and lean proteins. If If you don’t have the time or feel like preparing a meal, you can fix it from Ice Age meals Here And get 10% discount if you use IAMSWOLVERINE code at checkout.

Materials

• 4 pounds ground grass fed beef or elk
• 12 hard boiled eggs, chopped

• 8 large sweet potatoes, peeled and cut into 2 “-3” uniform cubes

• 1 large onion, small dice
• 1⁄4 cup fresh garlic, minced meat

• 2 – 28 oz can tomatoes

  Products, powdered, puree or sauce

• 2 cups raisins 4 tablespoons olive oil
• Can cut 1 – 18.5 ounces of green olives
• 4 tablespoons kosher salt
• 2 teaspoons black pepper
• 1⁄2 teaspoon red pepper
• 1⁄4 cup Italian seasoning

• Place the sweet potatoes in a large soup container. Add cold water until the top potatoes are two inches above the water. Put on high heat and cook until the forks are tender.
• Strain the potatoes for 5-10 minutes so that all the excess moisture is gone. Then return the potatoes to the pan and beat in a food processor until smooth or pureed.

Heat the olive oil in a large hot pan over high heat. Once the oil has melted (the water is consistent), add the garlic and stir for 30-60 seconds. Then add the onion and keep stirring.

Season beef / elk with salt, pepper and chilli. Add onion / garlic to the mixture. Break the meat with a wooden spoon or rubber spatula. Cook until brown and well chopped. About 15-20 minutes.

Add tomato products, olives, raisins and Italian spices. Stir until uniform, then gently fold in the egg. Taste the mixture at this point and adjust the seasoning to your liking

1. Divide the meat mixture into three 9 “x 13” pans. Spread evenly until compact and level.

2. Divide the sweet potato puree mixture into three pans. Spread the puree evenly over the meat mixture as if you were icing a cake. Do your best to keep the meat mixture intact.

3. Place the pans in a preheated 350 ° F oven. Bake for 30 minutes.

4. Remove the pans from the oven. Cut each pan into 6 parts and eat immediately. You can refrigerate for up to 1 week or up to 6 months.

This paleo recipe is not only delicious, it is healthy and nutritious. With sweet potatoes, lean beef and eggs, you’ll find a perfect blend of healthy fats, complex carbohydrates and protein. If you don’t like creating recipes, just go to Ice AJ and deliver them directly to your doorstep.

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Ready to add this delicious ice age food to your meal preparation? Get 10% discount on your food if you use IAMSWOLVERINE code during checkout.

Click on the image below

Adequate recovery after a workout is an essential step. There are various methods, tools and techniques that can be used to help restore your muscles and central nervous system so that you can perform for your next workout and feel your best. Here are five of our favorite recovery tools

Foam roller: This tool not only looks good but is also great for identifying specific spots or trigger points and applying massive pressure to loosen muscles. It helps to create nervous tension and increases blood flow to the muscles to promote optimal recovery.

Massage / lacrosse ball: Recovery tools don’t have to be expensive to be effective. Use small, stiff balls (lacrosse balls, tennis balls, etc.) lying around the house to create knots, kinks and tight spots all over your body. Massage balls work similarly to foam rollers, but since they are smaller, they can release more direct tight spots. Watch these short videos to learn how to use your massage ball.

Hydromassage: Not only this, with the help of hydrotherapy you can relieve pain and reduce anxiety and stress. Just one or two sessions per week can greatly improve post-exercise muscle tension.

Hypervolt: If you wish to splurge, handheld massage guns are effective in identifying specific muscles that may be tense or sore. Percussion therapy (small impact from the head of a gun) has been shown to reduce muscle tension, such as rubbing your elbow after hitting something hard. They come with a variety of head attachments and motion options to boost your recovery and take your fitness to the next level.

Yoga: Yoga can be done virtually anywhere and is the perfect low-intensity recovery method regardless of experience or fitness level. Yoga helps to relieve tension especially in the lower back, buttocks, thighs and calves, helping you to feel balanced and fresh. VASA offers a variety of yoga classes at all of its clubs, and those of you who live in Wisconsin or Colorado can see Studio Flow in New Berlin, WI and Westminster Federal, CO. Studio Flow is designed to help your body strengthen, recover, and recover by using infrared light to increase circulation and reduce inflammation and arousal.

For best results, be sure to add stretch-based movements after using any of these tools. Combining massage options with movement exercises like yoga will speed up your recovery!

Kayaking

A kayak paddling can be a great workout because it involves your upper body and core to move the boat forward. Kayak (and canoe) can be used in almost any water. From lake to river to sea, kayaking is a versatile water sport. Many local lakes and reservoirs will offer rental within hours, half days or full days.

Stand up paddle boarding (SUP)

This is the ultimate full body workout. Stand-up paddle boarding requires core engagement and upper body strength as well as strength and durability from the lower body to paddle and move the board. Another versatile water sport that can be done on a lot of water, paddle boarding can be made more accessible for those who are kneeling or sitting on the board until they feel balanced enough. Inflatable paddle boards are easy to store and are sold at various retailers and online, including Costco. Also check your local reservoir or lake for rental options.

Swimming

Although indoor swimming can be done during the colder months (if you haven’t already, check out VASA’s three-lane lap pools), whole-body energy and cardiovascular benefits remain the same throughout the year. When you jump into the water to swim a few laps, upper body strength, lower body stamina and core stability all improve. An added benefit of swimming outdoors is making vitamin D, which helps maintain bone and skin health.

You know that when you look at cross fitters you see them pulling up keeping. While it’s fairly common for some to head out on social media for not being ‘real pull-ups’ or ‘cheating’ for keeping pull-ups and other CF pull-up variations, the good news is, they’re not cheating and they’re actually pull-ups. Completely own classification. If you’re struggling with your keeping pool ups, you’re in for a treat – we’ll break down what exactly they are, what the benefits are and how to do them so you can master the movement in no time.

Keeping pool ups is a crossfit movement that not only allows an athlete to build strength but also to increase endurance to truly represent movement in a matcon or competition. Keeping pull-ups are not rigid pull-ups and cannot actually be categorized due to the arch / hollow movement that helps a successful rep to climb above the chin and above the bar. Believe it or not, keeping pool picks requires a bit of skill, but we’ll get into that later.

Improving your conditioning and overall fitness has always been the goal of CrossFit whether you are training to have fun with some friends on Saturday or pursuing your ambition to be the most fit in the world. By developing your conditioner you are not only getting better at keeping pull ups but you are encouraging your body to grow new muscles, even to overcome muscle imbalances, to stabilize your joints, to improve coordination, mobility, posture and even your peripheral skills. All of these developmental components contribute to your overall performance and help you become a better, healthier, more capable athlete, both inside and outside the gym.

Having strong grip strength on both hands and wrists is extremely important for hitting around a lot of weight in the box. Obviously if you can hold the weight better you will be able to lift more weight, but in the case of keeping pull-ups, quality grip strength allows you to complete more repetitions by working seamlessly towards your total set count. A tight grip with both pulling and pushing movements of keeping pull-ups contributes to your success. Grip will be a limiting factor for the performance of many, not just in this movement.

Pull ups are a fundamental movement for building gymnastic skills in the sport of crossfit. Whether you are pulling up your keeping, bar muscle up, ring muscle up, or otherwise, more advanced body weight movements lead to higher development of muscle, endurance, and efficiency. By mastering the keeping pool, you will not only be able to crush the WOD but you will also be able to move efficiently in large movements like BMU, RMU, and even a hand stand walk.

With a little mention of the grip strength advantage of keeping pull-ups, training your endurance is going to be another advantage of working in this movement. The better your movement, grip, and overall muscle development, the more time you will be able to hold that bar and repeat the movement.

Keeping pull-ups work on the same muscles as traditional or stiff pull-ups but work a little differently due to the swinging motion of the movement (arch / hollow). You can expect to see muscle strength and development from the arms, arms, biceps to the bars, and the muscles of the scapular stabilizers, as well as the lattice and back muscles that contribute to the vertical pull of keeping pull-ups. Which keeps the shoulder in the correct position. Before going to the bar for a keeping motion, it is important to make sure that your muscles are properly developed to avoid injury.

Incorporating keeping pool ups into your training routine will not only make you a better athlete but will also set you up for success when using keeping pool ups as a gymnastic progression in other, more difficult, gymnastic movements.

• You may or may not have hand grips for movement, so grab them if you need to.
• You want to find a high bar that can hang with full clearance of the floor.
• You will want to climb the bar with your arms shoulder width apart.

• The movement begins by starting the KIP at the arch position. Move your head with your arms, holding the lath and shoulder blades together so that you can move your head forward.
• Once you reach the top of the arch, start pushing the bar away from you as you move into the hollow position of the keeper.
• From here, you will want to push the bar downwards, pull yourself upwards and generate your energy backwards and upwards and place your chin on top of the bar and complete replication.
• Once the chin is up and up, push the bar away from you as you descend and repeat the movement in the arched, hollow, pull-up position.

While keeping pool ups are not quite the traditional pull ups, they do have time, space and purpose. They can bring a variety of benefits to the training and performance of an athlete, especially in crossfit. When you practice these you will not only gain endurance, grip strength, muscle strength and overall coordination, but you will also be able to advance yourself in a more technical body weight gymnastics movement.

If you stack up on profits and you’re ready to cut, you’ve come to the right place. Pre-competition requires commitment, hard work and perseverance. But after all, nutrition and diet are the key to your results, and eating clean alone is not going to cut it. If you want to know more about Body Building Cutting Diet, keep reading.

The goal of a bodybuilding cutting diet is simple – body optimization. The game is about reducing body fat as much as possible and maintaining muscle mass as much as possible. This means that your diet and your training are going to look very different from when you are in the building or bulking stage of your training program. The amount of workout is going to increase, the calories are going to decrease and your cardio is going to get longer.

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When you are ready to start losing weight, first remember that when you cut, you will lose some muscle in addition to body fat. It is inevitable. This is why you want to cut at a slow but consistent pace, so that you can maintain as much muscle mass as possible without wasting too much muscle. You need to calculate how much weight you need to lose to reach your goal based on how many weeks you have started cutting out. For example, if you are out of ten weeks, and you need to cut 10lbs, you should aim for 1lb per week.

With these goals in mind, it is important to remember that you will lose some muscle mass in the process of cutting. When your body is deficient in calories, muscle loss can and will occur. Here the key is cut slowly and with control.

Tracking your macronutrients and weighing your meals will be important to present the best package when you step on stage. You need to have your diet, diet, and macro down a science.

Now, let’s talk about macronutrients.

Protein is responsible for initiating the process of building muscle, otherwise known as muscle protein synthesis. Protein is very important for maintaining muscle mass during your cutting. When protein is eaten, its simplest form is broken down into amino acids. Amino acids are released into the bloodstream and are then used to maintain and build more muscle. Therefore, it is important to maintain a positive amino acid balance, to prevent muscle catabolism (break-down) and to rebuild and repair your muscles.

If you are disabled or want to get more protein in your diet, consider supplementing with Hui Protein Isolate. Due to the cold-filtration process, which removes excess lactose, fats and carbohydrates, isolates are the best type of protein to use when making your body with a pure form of fast digesting protein and amino acids.

Recommended products Hui protein isolate (grass feeding, 30 servings)

Incorporating complex carbohydrates into your macro is going to be important for maintaining lean muscle mass and strength. Reducing calories and your carbohydrates will make you feel lazy and tired. Glucose from carbohydrates is a primary source of fuel for your brain and body. When your body is low in energy, your body will try to make glucose from amino acids. Carbohydrates save muscle and prevent it from happening because they break down easily for fuel.

Complex carbohydrates are digested much slower than simple carbohydrates because of their long chain molecular structure. Complex carbohydrates are also sugars, but they do not increase blood insulin, keep your blood glucose levels stable, and release long-lasting energy. This type of carbohydrate or clear carbohydrate works best for prolonged training, improving endurance, building more muscle mass and optimizing body composition. Complex carbohydrates slow down the absorption of sugar, slow down the digestion process, which in turn lowers cholesterol levels and keeps you full for longer.

Great examples of some complex carbohydrates for body building cuts are oats, quinoa, brown rice, basmati or white rice, sweet potatoes or Sulverine is a clean carbohydrate

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Your fat will be especially low during your cutting. Now, with that in mind, fat has a significant effect on your hormonal balance. Several studies have shown that eating less fat in the diet, eating less than 15% of total calories will significantly reduce testosterone production, while fatty foods increase serum testosterone levels. [R].

Although testosterone production will be low, excessive amounts of excess fat can contribute to adipose tissue, and therefore, need to be kept at an optimal level between hormone maintenance and a significant reduction in body fat for cutting purposes.

Your macro will be calculated and based on your specific body type and condition. However, in general we have included some basic information for calculating your macros and where to cut them.

Here’s what you need to know Before Counting your macros:

1. How many calories do you eat per day (roughly, we will use 2300 calories for example)
2. Determine the ideal ratio of your protein, carbohydrate and fat (for example we will use 50% carbohydrate, 25% protein, 25% fat)
3. Multiply your daily calories by your percentage
4. Divide your total calories by the number of calories per gram

Here’s how to calculate your macro based on 2,300 calories per day

• Sugars:2,300 x 0.50 = 1,150 calories from carbohydrates
• Protein:2,300 x 0.25 = 575 calories from protein
• Fat:2,300 x 0.25 = 575 calories from fat

Here’s how to count your macros in villages

• Carbohydrates (4 calories per gram): 1,150 divided by 4 = 5 grams of carbohydrates
• Protein (4 calories per gram): 575 divided by 4 = 75 grams of protein
• Fat (9 calories per gram): 575 divided by 9 = 8 grams of fat

While these are general parameters, we highly recommend working with a nutrition instructor at The Soul Kitchen with 1: 1 to eliminate the guesswork and get the results you want.

If you don’t want to go through all the hassle, you can get a pretty accurate lesson by entering some quick data into an automated macro calculator. The best macro calculator to give you accurate readings is The Soul Kitchen Macro Calculator.

Check it out for yourself and count those macros!

The main goal is to lose fat and maintain muscle while cutting bodybuilding. A low carbohydrate to high protein ratio will accelerate fat reduction efforts. The body building cut will be in the macro

40-50% protein – 10-30% carbohydrate – 30-40% fat.

There are some ways you can speed up your fat reduction efforts such as carb-cycling, non-stop fasting, quick workouts and increasing cardio on a weekly basis. That being said, what you eat (your macro and ratio) will have the greatest impact on positive or negative results.

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During your cutting, you will want to keep your calories low especially the calories from what you are drinking. First and foremost, water will be your favorite drink 99% of the time. The remaining 1% can be divided between green tea and coffee if you wish. BCAAs will be important during your cutting to maintain a positive amino acid balance to prevent muscle mass breakdown.

Remember when I said protein is made up of amino acids?

As you digest macronutrients like proteins, they break down into their simplest form – amino acids. This is why branched chain amino acids (BCAAs) are often referred to as protein building blocks. Branched chain amino acids are composed of three essential amino acids, leucine, isoleucine and valine. Your body does not naturally make these amino acids; Therefore, it is Essential You can get these from the food or supplements that you eat.

Research suggests that BCAAs have a positive effect on muscle protein synthesis, The process of building muscle. BCAA prevents protein degradation or muscle mass breakdown. Your body must have a net positive amino acid balance to build muscle. When the rate of muscle protein breakdown exceeds the rate of muscle protein synthesis, your body becomes catabolic and breaks down muscle tissue for energy.

Related Articles The ultimate guide for BCAAs

BCAAs help keep your body in an anabolic state, during prolonged exercise or cutting. By supplementing with BCAAs you ensure that your body is in a positive amino acid balance, which will help reduce muscle growth, repair and muscle pain after exercise.

Recommended products BCAA (60 servings, lemon lime)

In the current economic turmoil that is affecting everyone and everything, you may have noticed that the price of creatine has been steadily rising. Quick and concise is that there is a shortage of supply. Simple economic theory suggests that with limited supply the demand as well as the price will increase equal or more. But for the average consumer who just wants to stack on more profit, sticker shock becomes a real thing.

Before the epidemic, products such as creatine and whey protein had a steady and steady growth rate of about 5% per year. However, consumer spending during the epidemic increased by about 50% over the same period last year.

High consumer demand creates a high pressure on the production and supply chains, thus creating deficits, extending production time and increasing labor demand. Lack of supply in supplements creates an additional problem – substandard products.

Mark Glazier, CEO of NutraBio, says that the price of creatine for raw materials has risen by almost 800%, and that raw materials are being cut with maltodextrin when tested for specification. Quality manufacturers and brands will test for ingredients to make sure these products don’t come on the market, but suppliers and manufacturers of raw materials are starting to cut down on cheaper ingredients to reduce prices.

Although the quality of creatine products made in the United States is not affected by the lack of ingredients. Manufacturers are required to inspect raw materials and adhere to Good Production Policies (CGMPs) enforced by the Food and Drug Administration (FDA).

High traffic in ports filled with shipping containers has also become a symptom and contributor to global supply chain problems. With the increasing demand, it leaves a shortage of containers which has shipped the cost of shipping and container shipping through the roof. Not to mention, the strike of 22,000 dock workers in 29 West Coast ports could also be a contributing factor, accounting for about 10% of U.S. domestic production. Doc is mounting negotiations for higher wages, higher tensions and shipping delays, with stagnation in work between labor unions and shipping companies.

Product deficits have traditionally taken a low-cost commodity product to increase product inflation, creating a domino effect among manufacturers, brands and end-consumers. The price of raw materials has risen from an average of five dollars to about fifty dollars per kilogram.

Geopolitical problems are also a major contributing factor to the Cretaceous crisis. A large part of the world’s creatine is synthesized and made in China. In addition to the epidemic restrictions, there are political concerns about the narrow availability of international trade for brands in the United States.

All of these problems make for a great shit sandwich for the lack of a good phrase stacked on top of each other. You can still get creatine from some brands, however, soon the prices will go down anytime and don’t expect the availability to be better. You may feel some sticker shock, since creatine has consistently been one of the cheapest supplements on the market. You can check out the best creatine products at Barbend.com

As a kid I still remember our hand juicer, mounted on the counter in the kitchen and watching my mom get dozens and dozens of carrot juices. I can’t say that it’s the favorite or first choice of every six year old when it comes to juice. Twenty years later, the mother has a reason to crank that liver for hours. Carrot juice is incredibly nutritious, loaded with vitamins, nutrients and powerful plant compounds. Studies have shown that carrot juice contains powerful antioxidants that can help fight age-related diseases and provide the daily nutrition you need for optimal health and strength. We are going to cover more about the benefits of carrot juice and why you might want to include this powerful and delicious vegetable in your diet.

Carrots, rich in bioactive compounds, vitamins, nutrients and dietary fiber, are one of the most important staple vegetables with significant health benefits. Rich in Vitamin C, Potassium and Vitamin A, drinking carrot juice has many benefits.

Carrots are a great source of carbohydrates and minerals like calcium, phosphorus and magnesium. They contain powerful phytonutrients such as carotenoids and polyphenols such as beta-carotene which are responsible for their bright orange color.

Carotenoids have strong antioxidant effects, which have been shown to reduce the risk of chronic diseases associated with the aging process. [R].

Carrots come in a variety of shapes and colors (purple, orange, yellow and white). Studies have shown that purple carrots show the highest concentrations of total polyphenols, while yellow and orange show the highest concentrations of carotenoids. [R].

According to the USA Food Central database contains 100 grams of raw carrot juice

• Calories 40
• Carbohydrates 9.28 g
• Thick 0.15 g
• Protein 0.95 g
• Sugars 3.91 g
• Calcium 14 mg
• Magnesium 14 mg
• Phosphorus 42 mg
• Potassium 292 mg
• Vitamin C 8.5 mg
• Lutein and xanthine 333ug
• Beta carotene 9300ug

Epidemiological studies have shown that carrot juice may be associated with a lower risk of developing various metabolic dysfunctions. Foods rich in fruits and vegetables have reduced cardiovascular events and risks because they contain bioactive compounds, including carotenoids, polyphenols, vitamins and fiber.

The antioxidant compounds in carrots, including carotenoids and polyphenols, can destroy reactive oxygen species and boost the endocrine immune system, thereby reducing oxidative stress and reducing the risk of cardiovascular disease. [R].

Carrot juice is an excellent source of beta-carotene and xanthophyll lutein and xanthine. Xanthophylls can protect your eyes from sun exposure and long-term blue light

One of the leading causes of blindness is macular degeneration, retinal degeneration. Long-term blue-light exposure can negatively affect the sensitive parts of the eye. Studies show that carotenoids lutein and zeaxanthin, which are found in the retina, can help absorb blue light.

Researchers at Harvard have found that including at least six milligrams of lutein in your diet each day can reduce your risk of macular degeneration by 43%. Increasing the amount of lutein and xanthine rich foods in your diet can help slow down or stop the current damage to the eyes and prevent your current condition from progressing. Lutein is absorbed from food sources and is transported in large quantities to the macula and lens of the eye. Lutein can reduce the risk of AMD, cataracts and prevent the progression of mild to moderate eye disease [R]. Lutein supplements are available, however, if you include more lutein and zeaxanthin in your diet, each banana contains 40,000 mcg of lutein and zeaxanthin as well as beta-carotene per serving.

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Carrots are rich in bioactive compounds, including vitamin C, vitamin E, beta carotene, polyphenols and phenolic acids, which can promote oxidant defense, lower inflammation and structural support of the skin. Epidemiological studies have linked positive skin health to eating more fruits and vegetables. Evidence suggests that these potent plant compounds may aid in anti-aging processes that enhance skin barrier health and effectiveness [R].

Several studies have shown that carotenoids found in carrot juice can benefit liver health by protecting against non-alcoholic fatty liver disease (NAFLD). [R]. NAFLD occurs when fat accumulates in your limbs, and can develop as a result of poor diet, overweight or obesity. Preliminary studies have shown that carrot juice reduces NAFLD and markers for inflammation [R] Contribute to good liver health.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

For those looking to pursue a performance-driven lifestyle, Soul Kitchen is an exclusive membership opportunity. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plans, our programs aim to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverin is a patient athlete and active lifestyle brand. Designed for elite athletes, and strongly-intentioned, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

The following question is always asked if you are thinking of adding creatine to your daily supplement regimen. When should I take it?. Studies show that creatine can help you build strength, build more muscle mass and quickly reach your training goals by improving peak performance and strength. Although creatine has been shown to be effective, there are some misconceptions about the best time to take creatine for optimal results.

Creatine is one of the best researched performance supplements ever made. Studies have shown that creatine can help increase performance, strength, build more muscle and increase power output during high-intensity training.

Creatine is a combination of three amino acids: arginine, methionine and glycine. On average, eating a well-rounded diet consisting of lean protein, quality carbohydrates and healthy fats will provide 1-2 grams of creatine per day. Creatine-rich foods are commonly found in proteins such as red meat, poultry and fish.

Although you get creatine from your diet and synthesize creatine in your body, excess creatine supplementation is a safe and effective way to increase muscle creatine reserves, further increasing muscle strength and energy capacity.

Not only knowing what supplements to take, but When to take them It is important to optimize performance and athletic performance. Most studies show that creatine should be taken either before or after exercise, since the direct action of creatine is to make more adenosine triphosphate or after a workout based on the assumption that your muscles are in a depleted state of nutrition and will absorb and absorb it. Synthesize creatine at a rapid rate.

So, when is the best time to take creatine? Before or after your workout, or does it matter? And do you need to supplement creatine on holidays or just on training days? Research shows that creatine timing is actually important Something Degree, yet other studies show that there is no difference.

One thing that studies actually reveal is that a loading phase of creatine monohydrate is required. The simple meaning of a loading phase is that you need a large dose in a given period of time to maximize muscle storage and reach the maximum effect of creatine.

Loading creatine monohydrate will increase creatine store and availability by up to 20% and give you more power output and energy during shorter bouts of exercise. Skeletal muscle in your body will store enough adenosine triphosphate (ATP) to produce about 10 seconds of high-intensity activity; More creatine content will lead to greater increase in energy and power output.

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So the question is, if you have to load creatine to saturate your muscle tissue to produce more fuel and ATP, does anything really matter when you take it? Let’s take a look at what the research says.

A study has been published The Journal of the International Society of Sports Nutrition The effects of pre-vs. post-workout supplements of creatine monohydrate on body composition and energy have been investigated. 19 study participants were randomly assigned a post or pre-workout supplement of 5 g creatinine for four weeks.

Studies have shown that post-exercise creatine intake is higher in body composition and energy than in pre-workouts. [R]. The main limitations of this study include the small sample size as well as the short treatment duration.

Another study conducted with 32-year-old male participants for 32 weeks further found that creatine supplementation improves muscle strength, compared with resistance training alone, while post-exercise creatine supplementation results in increased lean tissue mass. [R].

Other studies have found no difference between pre- and post-workout supplements of creatine [R]. However, based on the results, research suggests that taking creatine closer to the window before or after exercise, rather than at other times of the day, yields more and more effective results.

The type of creatine you supplement with is important. Studies show that creatine monohydrate improves performance, strength and speed, yet there are several different types of creatine to choose from. Creatine ethyl ester, hydrochloride, magnesium chelate, nitrate, pyruvate and Kre-Alkalyn All are designed to deal with the negative side effects associated with the bioavailability of creatine monohydrate.

Investigating the different performance benefits of creatine, all showed positive but similar results – with the exception of Cray-Alkaline.

Kre-Alkalyn is a ph modified form of creatine monohydrate, which adds an alkaline powder to stabilize pH levels. This inevitably maximizes absorption, reduces the amount of creatine needed and eliminates the need for loading, cycling and de-cycling protocols. Studies show that supplementation with Cray-Alkaline will lead to increased performance, with additional benefits of 3g per day in endurance, strength and speed.

Related Articles Kre-Alkalyn vs. Creatine Monohydrate: What’s the Difference?

Despite the time, creatine has consistently been one of the most popular ergonomic aids. Studies show that creatine supplementation increases muscle creatine and phosphocritin levels in skeletal muscle tissue by approximately 15-40% which enhances anaerobic training capacity and improves performance results. Experimental evidence suggests that further research is needed to investigate further and to determine if creatine taken before or after practice is more effective with larger sample sizes. Research shows that creatine supplementation actually helps improve energy, strength and body composition. Whether you take creatine pre or post workout, it really comes down to personal preference.

Your hip flexors are a often overlooked but overused muscle group that plays an important role in your endurance training and strength training performance. Paying more attention to minor muscle groups like your hip flexors can affect your training in a big way. We are going to talk more about hip flexors, how to develop more strength and what effect they can have on your training performance.

The hip flexor is a small group of muscles that are attached to your femur from the front of your pelvis, and are responsible for keeping your pelvis properly aligned and the buttocks flexed. Hip flexors are required for full hip extension during strength training movements such as squats or deadlifts. Your lower body also needs hip flexors for every basic human movement or functional movement.

Sitting and sitting all day can cause stiffness in the hip muscles and weakness in the hip muscles, which can lead to muscle imbalance and injury. Strengthening and stretching your hip flexors can improve your overall strength training as well as your overall quality of life. Don’t believe, pain in your Achilles, hamstring, knee pain or even your iliotibial band can be the culprit and arise from the flexor of your buttocks.

Buttock flexors have 5 main muscles that contribute to hip flexion: psoas major / minor, psoas, iliacus, pectineus, rectus femoris, and sartorius. The psoas major and minor are long and thick, spindle or tapering shaped muscles that arise along the spine and enter the femur. The psoas muscles contract when the buttocks are flexible. The iliacus is a triangular shaped sheath that connects the ileum bone to the lower trochanter.

Sitting or sitting can contribute to tight buttock flexors. This is a very common problem for those who work long hours at work.

Athletes can also experience hip pain due to overuse and over training. Runners often show pain in the knee, buttocks, and iliotibial band, which results from stiff flexors of the buttocks and weak posture.

We’ve listed some of the best hip flexor exercises to help strengthen your buttocks and provide better mobility.

1. From a standing position, look straight ahead and take generous steps backwards with your right foot. Keep your trunk straight during movement.
2. Bend your extended knees and transfer your weight to your right leg. Slowly lower yourself until your left knee is just above or gently on the floor. Your right knee should be directly above your right ankle.
3. Return to a standing position and cross the original starting point that brings your knees to a 90 degree angle. Take a break, then repeat after 10-12 sets with your left foot in front.

1. Lie on your back with your knees bent at a right angle and a neutral spine.
2. Wrap a tension band around your legs, maintaining tension throughout the exercise.
3. Extend one leg and slowly bring the leg back, then repeat on the other side.
4. Complete 1-3 sets of 8 to 12 repetitions.

1. Start by separating the hip-width of your legs. Place the right leg with the front and the left leg behind the body on a bench or box that is approximately knee-high, or just below knee height.
2. With your shoulders directly above your front buttocks, begin to descend to the position of the lungs. Hold a dumbbell or kettlebell with both hands in a vertical position hanging on each side of your body.
3. Keep your back straight while lowering your left knee to the floor
4. Go as low as you can while making sure your chest is open and the front knee is not extending in front of your toes.
5. When your left knee descends, press your right foot to the ground, pull the right knee backwards, and push the upper part of the left foot to return to the standing position.

1. Lie on the floor with your legs straight and arms at your sides.
2. Bend your right knee at a 90-degree angle. Place your right foot on the floor.
3. Engage the quadriceps muscles of your left leg, inhale and lift the left leg at a 45-degree angle, keeping the leg straight.
4. Hold for three to five seconds.
5. Exhale and slowly lower the left leg to the starting position.
6. Repeat 10 times before switching legs.

Mountain climbers are a highly effective ab exercise. Occupying a plank position, mountaineers basically plank with cardio material assembled in one movement. Mountaineers help to lose weight, burn more body fat, increase strength and improve core stability.

• Start in a push-up or high plank position, engage your core, glutes and quads. Move your left knee toward your chest towards the outside of the arm, jump fast or push it back, legs alternately, bring your right knee out of the arm towards your chest.
• Continue phasing for thirty seconds.
• Make sure your shoulders are aligned with your wrists and effectively compress your core. Perform this movement for thirty seconds and complete a set of 5-6 sets.

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