Nutrition Information

If protein supplements are number one, creatine is an extremely close second when it comes to supplements for bodybuilders. Proven safe and effective, creatine is a derivative of amino acids and is hands down the most effective supplement used by strength athletes and bodybuilders to boost gains in strength and muscle mass. Creatine citrate, creatine phosphate and creatine malate are just some of the formulations available today.

The proper use of creatine supplements may help a bodybuilder to add five or ten pounds of pure muscle in no time. Hundreds of studies have been published on the safety and effectiveness of creatine. Most of these studies were done on creatine monohydrate, which was the first and most basic formulation of creatine to hit the market. Creatine monohydrate was found to be safe and effective in most of these studies.

How does creatine work?

Creatine has two important functions for bodybuilders. First,creatine increases the size, or volume of muscle cells, which is the amount of water each cell can hold. This slight expansion of each cell causes the entire muscle to expand which triggers even further muscle growth. The second important function of creatine is that it provides muscle cells with immediate energy in the form of ATP (Adenosine triphosphate), which is absolutely essential to perform bodybuilding exercises. Having extra ATP within the muscle cells will allow you to perform more repetitions than you normally could, which translates into greater muscle growth.

Unfortunately, creatine is only effective for about 70% of athletes and bodybuilders. Those who do not respond to creatine may already produce enough creatine phosphate in their muscles that supplementing with creatine does not make much difference.

Different types of Creatine Formulations.

Creatine Monohydrate.

Creatine monohydrate was the first creatine supplement available and is still the least expensive form of creatine. Most people respond well to this basic creatine powder, although some people experience bloating, diarrhea or cramps. This is usually caused by forms of creatine that have not been ground into a fine enough powder. Almost all brands of creatine monohydrate on the shelves today is micronized creatine, which is an easily mixed fine powder. If you decide to stick with creatine monohydrate, be sure that it is the micronized version. This is the type of creatine that I use and it works great for me, and it is cheap!

Creatine Anhydrous.

Creatine anhydrous is simply creatine with the water molecule removed. This makes the creatine powder slightly more pure, but this is a minor advantage. There is little difference between creatine anhydrous and creatine monohydrate.

Creatine Citrate.

Creatine citrate came out shortly after creatine monohydrate gained popularity. The creatine citrate product is created by binding creatine molecules and citric acid molecules. Citric acid is used for energy production, and the theory is that when taken with creatine, the combination would provide more muscle energy than creatine taken by itself. Although this sounds good, it has never been proven through research. Creatine citrate, when compared serving for serving, supplies, about 40% less creatine than the monohydrate form, but it may dissolve more easily in water.

Creatine Phosphate

Creatine phosphate also popped up soon after creatine monohydrate first hit the supplement market. The creatine phosphate version is made up of a phosphate molecule and a creatine molcule bound together. The bonding of these two molecules normally takes place inside the muscle cell and is something that must take place an order for creatine to be effective at all. Creatine phosphate was very popular when it first came out. However, most bodybuilders found out that it was somewhat less effective than creatine monohydrate.

Creatine Malate

Creatine malate is one of the newest forms of creatine. It is created by binding creatine and malic acid. Malic acid as well as citric acid, is an intermediate component of the Krebs cycle, which is the metabolic pathway that creates aerobic energy inside the muscle. This means that malic acid is important for energy creation which is believed to make creatine malate more potent than creatine monohydrate. Creatine malate also dissolves easily in water and creates less stomach discomfort. Unfortunately, research on creatine malate is rare at this time, so its benefits are still in question.

Creatine Ester.

Creatine Ester is one of the more recent formulations of creatine, and is technically known as creatine ester ethyl hydrochloride. Developed by scientists at the University of Nebraska Medical Center, this version of creatine is basically an alcohol mixed with acid. The theory behind this formulation is that it will allow the creatine to permeate cell membranes more easily in the intestines and muscle cells. This should allow the creatine to be absorbed and taken into muscle cells much more quickly than the other forms of creatine.

Effervescent Creatine.

This creatine formulation has been around almost as long as monohydrate and when mixed with water, creaqtes a fizz. The formulation is usually a creatine citrate or creatine monohydrate mix together with bicarbonate and citric acid, which causes the effervescent effect to separate the carrier from the creatine. The creatine left over can dissolve more easily in water, and is prevented from being destroyed by stomach acid and may be better absorbed in the intestinal tract. Some studies have confirmed that this type of creatine does indeed remain stable in water much longer than creatine monohydrate does. This would be a good formulation of creatine to use if you plan on mixing it several hours before you drink it.

Magnesium Creatine.

This is a form of creatine that is bound to a magnesium molecule. This protects the creatine from stomach acid and allows it to be absorbed more easily. Magnesium must be present in order for creatine phosphate to be converted into ATP, which is what creates energy in the muscle. At least one study has shown that this form of creatine causes the muscle to take in more fluid and creates greater strength than taking creatine and magnesium separately. If you’re looking two use this type of creatine, you’re better off buying the actual combination, rather than just adding magnesium as a separate supplement.

With all the different types of creatine available today, and with very little research showing one being better than another, I personally would recommend sticking with creatine monohydrate in the micronized form, unless you are experiencing some gastric distress. If this is the case, try some of the other versions to see if they work better for you.

The dosage we recommend is 3-5 grams before and immediately after your workout session, along with 40 or 50 grams whey protein and 60-100 grams simple carbohydrates.

David Monyer
http://www.articlesbase.com/fitness-articles/creatine-the-real-muscle-builder-262160.html

Hair loss affects more than 35 million men just in the United States alone, and more than 10 million men in Europe. And let’s not forget the many more increasing millions who experience symptoms of hair loss every day.

Some Major Signs of Hair Loss Include:
- Fallen hair on your pillow every morning.

- You see random strands of hair around your room or house.

- You notice clumps of hair falling out every now and then.

What Not To Do:

Most people will try to look for “home remedies for hair loss” on the internet, because we all try to solve our problems our own way. Some people do nothing and wait for the hair falling to stop. Not doing anything about hair loss will cause you to:

- Start losing hair on the front hairline and forehead and on top of the head

- And eventually only hair around the ears, the sides and back of the head will remain.

Don’t feel frustrated about your hair situation, and believe that you can easily solve the problem by taking the most efficient steps. Many men give up on stopping their hair thinning and stay bald for years, and some during their lifetimes. Don’t be that person who gives up easily, because you will regret it.

You’ll start to see your hair again the earlier you start taking action.

What to Do:

Having said that, here are a few suggestions for solving your hair problem and regenerating lost hair:

- Try to drink at least a gallon or 8 cups of water every day.

- Eat a balanced diet, and a diet especially high in protein.

- Try to look for hair loss cures that have been proven to work. They may be products recommended by friends who successfully used them and experienced positive results, or they may be products recommended by experts.

- Watch out for scam or faulty products that claim to “stop hair loss in 3 days” because that sort of result is impossible.

You are fully aware that bodybuilding supplements boost the muscle growth in bodybuilders, and that is why supplements are so popular among bodybuilders looking to accelerate their muscular growth as fast as possible without spending thousands of dollars.

You can look at regenerating hair the same way. Most men think they’ll need to pay thousands of dollars over a lifetime to have their natural looking, fully-controllable hair back, but they don’t know that there are supplements out there that can help them accomplish what they want without wasting time and lots of money.

Tommy Lee
http://www.articlesbase.com/hair-loss-articles/what-to-do-when-you-start-to-lose-hair-fast-346926.html

Congratulations!

If you want to get a ripped, then searching for “get ripped diet” is the best thing you could have done.

You see to get ripped, you basically have to lower your body fat levels, and 80% of losing fat is determined by your diet.

But dieting sucks!

Most get ripped diets originate from bodybuilders where the diet of the day is, egg whites, tuna, chicken breasts, tuna, protein shake, tuna!

Did I mention that you have to eat tuna!

Yuck!

I have tried these diets many times but my love for food drove my cravings crazy and I wouldn’t last more than 3 days before I would dive headfirst into a bucket load of cereal!

I simply didn’t have the military like discipline and obsession to stick to it. I hated giving up the foods I loved I hated the foods I had to eat, and I hated completely flipping my lifestyle around just for the sake of a diet.

But I still wanted to get ripped!

So I did a ton of research and tried to create my own get ripped diet, that even I, a junk food addict could stick to!

But there were 3 main problems or common beliefs I had to overcome.

1. I hated eating so much lean, dry protein, and spending money on supplements. Every diet I found recommended copious amounts of protein otherwise you will lose muscle mass, your metabolism will shut down and you will stop burning fat.
2. I Love Sugar! Nearly every get ripped diet I found was very low on carbs. And the carbs they did let you eat were bland and boring (brown rice, oatmeal and sweet potato) Also you had to taper them off during the day, eating very little at night…There goes the big pasta dish and ice cream for dessert!
3. I hated eating low fat foods! I was dry reaching every time I was chewing tuna and egg whites.

Well once I stopped assuming what everyone was doing was right and looked for the answers myself I found 3 cool things.

#1: You don’t need protein to get ripped because long before supplements were big business (and steroids hit the market) bodybuilders built their physiques naturally and with very little protein.

Steve Reeves, arguably the greatest physique of all time followed a diet of only 20% protein. This is a far cry from today where bodybuilders consume 50-60% of their calories in protein.

Also Bill Pearl, another bodybuilding legend stated in an interview on bodybuilding.com that the body can only build so much muscle at a time, and if you consume more than half a gram of protein per pound of bodyweight then the excess will be stored as fat, or burnt off as energy.

This is way less than what is now considered the general recommendation of 1-2 gram of protein a day! 

# 2: You can eat sugar and get ripped because I found that if you are dieting to lose fat, and are in a calorie deficit, then you can eat sugar and all those “bad carbs” and still get ripped. This is because Insulin cannot be raised to a level that prevents fat loss if you are in a calorie deficit. It’s that simple!

 #3: You can eat fat and get ripped because eating low fat to lose fat originated because fat is much more calorie dense than protein or carbohydrates. (Fat has 9 calories per gram, where as carbs and protein each have 4.)

So it was logical that if we cut out fat from our diet, it would be much easier to create a calorie deficit. So eating fat doesn’t make you fat, it is just an easier way to create a calorie deficit. In fact eating fat is a great way to boost testosterone levels, helping sped up muscle gain and fat loss.

So look I know this goes against the general recommendation, and I understand if your sceptical but it works. I put this to the test and lost 35 pounds of fat and got ripped for the first time in my life, eating absolutely whatever I wanted. For photo proof as well as a exactly how I did it (so you can too!) possible head on over now to http://www.junkfooddietsite.com

Luke Johnstone
http://www.articlesbase.com/bodybuilding-articles/finally-a-get-ripped-diet-that-allows-you-to-eat-whatever-you-want-1247083.html

Most of us don’t succeed in building muscle mass due to various reasons. But still if one has failed already in gaining muscle mass, he may try again. This article is aimed to help such people who are still looking for the best way to build muscle fast, this time without failure.

Though many natural or herbal supplements to build muscle fast are available in the market but no body knows about the reliability of these supplements. There are many people who have wasted a lot of hard earned money and efforts on these products due to lack of knowledge about ‘how to build muscle. Another important aspect of using these products for gaining muscle mass is that most of these may deliver side effects. Though some 100% natural supplements have also been developed to build muscle mass but the results are yet to be proven.

I think doing physical exercise and taking proper diets regularly is the best way to build muscle fast. One can’t build muscle mass overnight; it needs time, commitment, dedication and proper guidance. The whole process involves various personal factors, so one method can’t be suitable for all. It is a fact that regular gym workouts build muscle fast but only if performed under proper guidance. This article is aimed to provide you some simple tips for doing gym exercises for gaining muscle mass fast.

Before stepping in a gym, you must know about the exercises you are going to do in that session. These exercises should be performed in a particular sequence. Don’t forget to take proper time for relaxation in between the exercises but too much relaxation time is also not good. Generally it is seen that people start weight lifting exercises with heavier weight thinking that they will gain muscle mass early. But, it is not so. When you overload your muscles, the benefits you expect from it are considerably reduced. So never try to do more than enough weight lifting.

Maintain a daily record of exercises. This record helps you to review the results of particular exercise. You record should contain other data also like the sleeping hour, eating time, diet content. Spending more time on gym machines is not the guarantee of gaining muscle mass. Never visit a gym with a heavy stomach. Results of rigorous exercises especially designed for building muscle mass can be improved many times by taking protein and carbohydrates in ample quantity.

Having a good body is every man’s wish, and by clicking below you can find not just a few tips but the bible of bodybuilding to help you get ripped!

http://www.102tips.info/bodybuilding

Frank Croft
http://www.articlesbase.com/bodybuilding-articles/regular-workouts-the-best-way-to-build-muscle-fast-736464.html

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Human growth hormone is released from the master gland. Just beside the seat of intelligence and thermal regulation lies the part of the anterior lobe which is responsible for growth. Human growth hormone or simply the growth hormone is secreted from these parts. GH is a polypeptide hormone which works to increase height in humans and bring along many positive changes.

Human body, like any thing that has been created, loses its sheen with each passing day. With time, the impact of such corrosion becomes manifest. Organs become weaker; heart, lungs and liver are contaminated. Nerve and immune system falter. Lot many toxins get accumulated in the body and also the bones and muscles weaken. These are intrinsic issues. Externally, the tissues sag and wrinkles develop. Apart from this, fatigue and low energy levels begin to mark our daily lives. The situation rots with each passing day.

Now, let?s understand what keeps us energetic and physically fine-tuned in youth. Well! It is simply the HGH. Human growth hormone keeps the metabolism enhanced and also keeps various diseases in check. This is apart from helping us build muscle mass and bone density. After thirty, the production begins to diminish alarmingly. This is where the concept of physical deterioration comes into the picture.

Today, it has become possible to artificially stimulate the natural Human Growth hormone in the body. This can be done without any side effects. Well, we are not putting any foreign growth hormone. All we are doing is introducing a stimulant that can trigger the pituitary to produce large tracts of HGH again. These can come in forms of HGH supplements and HGH releasers. HGH pills and HGH sprays are also doing very well. Homeopathic HGH is helping fight a lot of issues even when administered in very nominal does.

HGH body building has been noticed well of late. The principles are simple. HGH helps in conversion of amino acid for the process of protein synthesis. Such fast protein synthesis helps in development of bone density and muscle mass at a very expeditious rate.

Further, body builders need a fat-less structures. HGH supplements use the process of triglyceride hydrolysis in the adipose tissue to expedite the process of burning fat. Fat is thus burnt around the belly area very fast.

HGH does not have any side effect and generally does not exhibit any withdrawal symptoms. HGH sprays works best in terms of absorption to the bloodstream.

As HGH supplements get popular many people are seeing fantastic results. They?re just not using it for anti aging anymore but also for bodybuilding and muscle conditioning. If you?re looking for a an alternative to HGH injections then HGH releasers is the way to go.

Gen Wright
http://www.articlesbase.com/alternative-medicine-articles/hgh-effects-effects-on-the-human-body-685267.html