Why Diets Don’t Work

Think about all of the different diets you know of; vegan, ketogenic, paleo, even lemon detox. The list goes on. While some people do find that these diets work for them, they are not right for everyone, and can actually be harmful to your health if you’re not absorbing the proper nutrients to keep your immune system healthy, or enough carbohydrates to give you energy throughout the day.

For example, while the ketogenic diet can produce positive health benefits in some people. It can also induce vomiting, constipation, and difficulty sleeping. Those who suffer from kidney disease should not attempt the ketogenic diet, as it could cause further complications. There is an element of danger when it comes to these “fad diets,” one that coupled with the overwhelming promises of weight loss, beauty, and power, can only lead to trouble, this is why diets don’t work.

Unfortunately, roughly 80% of American woman are dissatisfied with how they look, with 70% of women (at normal weight) wish they were thinner. The statistics are lower for men, but many believe this is due to societal shame. If a man were to discuss his body image issues with a friend, that friend may react poorly and succeed in causing more pain to the already insecure man.

When diets fail, the dieter is prone to bouts of depression and anxiety. Both of these conditions affect eating habits, either causing a loss of appetite completely or fueling a tidal wave of binge-eating. Neither practice is healthy. Dieting can be the catalyst for several mental health and self-image problems and is generally considered unhealthy for you in the long run.

A Pill Can Kill

The commercials for diet pills would make you think you see a miracle. Inflated promises of quick, easy, and immense weight loss. Guarantees that seem too good to be true, and all for only one low payment of $39.99! Well, if it looks too good to be true, it probably is.

Pills sold as dietary supplements are generally not regulated by the FDA. You don’t have a guarantee that the product you are about to ingest is safe. Those who take these risks – these non-FDA approved diet supplements – may suffer the following symptoms:

*Diarrhea

*Liver damage

*High blood pressure

*Rectal bleeding

*Heart Attack

*Stroke

You could be putting your life in danger by abusing unsafe supplements in an attempt to lose weight, and you don’t have to do that.

There are so many better, safer ways to lose weight and gain self-confidence, without resorting to the self-harm that comes with diets or weight-loss pills.

Those who take their negative self-image to the extreme, who are depressed and unhappy with themselves, are prone to developing an eating disorder. Like any disease (biological or mental), eating disorders can kill if left untreated. They come in various forms, but their intent is the same; to control how you feel about yourself via control of food.

Typical diet plans

The most common diet plan is restricting your access to food; this means eating smaller portions, counting your calories, or skipping meals altogether. If you find yourself always thinking about what you can and cannot eat, based on its calories,  carbs or sugars, though you have no medical reason to do so, you may suffer from an eating disorder.

Eating disorders can develop when a person’s mind does not perceive themselves as they actually are. This “out of whack” perception of themselves makes the belief that they are fat, even if they are not, ugly when they are beautiful, profoundly and uniquely flawed, though their faults may be quite reasonable. It is a type of delusion that is difficult to break from.

Any eating disorder can cause a great deal of physical and emotional pain not only for the poor soul suffering from it, but for families, friends, and communities of that person. The incidence of eating disorders has been on the rise within the last two decades, as media pressure to look “perfect” continues to increase.

You should never deprive yourself of food to lose weight. Why? Because doing so is entirely unhealthy, unsustainable, and unnecessary!!

How Can I Eat What I Want And Be Fit?

The answer to this one is a three-parter. Firstly, remember the golden rule: Everything in moderation.

Secondly, drink more water and less soda. Soda is notoriously bad for you, especially with continued consumption. Lastly, and you may not like to hear this one, exercise daily.

Now before you roll your eyes and shake your head in dismay, hear us out. Though these may seem like simple, obvious rules, you may be surprised how actually sticking to them can change not only your waistline but your perception of yourself and the world around you.

After a week of eating whatever you’d like (in moderation), drinking more water than soda, and doing some general exercise, chances are you’ll start feeling more awake, more energetic, and happier.

Eating In Moderation

When you’re eating, and you begin to feel the first tiny murmurs of a full belly, know this: It is perfectly fine to stop for a few moments and take a break.

Sip some wine, enjoy a conversation, read an article, whatever you find relaxing. Taking a break while dining can actually help you eat less, especially if you’re someone who eats quickly.

It takes a little time for your stomach to catch up with your brain, and if it is possible for you to eat slowly, do it.

Not only will you enjoy each delicious bite of food with a reverence you may have never felt before, but your stomach will keep better pace with your brain, allowing you to eat to a more “appropriate full-level” rather than overeating.

Can I have my Cake and Eat it Too?

It means you eat your cake, eat your pizza, eat whatever your heart desires. But enjoy every bite, take your time, and moderate yourself. The best diet is a balanced diet; having some variety is essential. Listening to your body is a significant first step. What are you hungry for? If you crave salty food, it’s possible your body needs salt. If you’re craving sugary foods, your body needs energy.

Some rules to live by:

Drink More Water

Did you know that soda dehydrates you? That’s why you feel like you need to drink more and more as the day wears on.  Caffeine (a natural diuretic) doesn’t help matters. Soda ends up being addictive, corrosive, and dangerous over an extended period. Your body doesn’t need it.

The human body is comprised of between 55% and 75% water. We lose it regularly via sweat, saliva, and even breathing. If you’re not consuming enough water to replenish the daily loss, you’re bound to feel bad. When you’re dehydrated, you’re in a danger zone, where your mental capacities are lessened, and your body feels weak.

Avoiding dehydration is essential to maintaining proper health and staying fit.

At a relatively average temperature of 70-80 degrees Fahrenheit, it takes 9-10 days to die of dehydration. Some studies maintain that it only takes 2-4 days. That’s how vital water is to your survival and continued health. If you had no access to water for an entire week, you’d most likely die. Water protects your internal tissues, keeps the waste cycles going, protects your joints, and helps you breathe.

Try starting your morning off with a cold glass of water. Not only will it hydrate you, but you’ll also feel fresher, more alert and capable to take on the day. Making a habit out of drinking a glass of water before bed and after waking is a wonderful way to incorporate more water into your diet without sacrificing too many of your favorite sugary beverages.

Get Your Exercise On

Like a prom dress, not every exercise is one-size-fits-all. Take your health history into account before researching workout routines that draw your interest.

If you suffer from joint problems, arthritis, asthma, or any condition that limits certain aspects of your physical abilities, search for exercises that do not complicate your preexisting conditions or injuries.  After all, if you hurt yourself when you exercise, you’re not helping yourself.

For those who find it difficult to get into exercising daily, we recommend trying yoga. Getting your body ready for physical exercise is known as “warming up,” and the long-held, extended stretches that yoga offers can loosen up tight muscles and areas, allowing you greater success and far less discomfort when moving on to aerobic or strength-training exercises.

Don’t have access to a gym?

You do! Your body is the cheapest, the most readily available gym you have. Body weight exercises are great for those who don’t have a lot of space to exercise in or access to a gym.

Using the weight of your body (hence the name) and gravity, you can build muscle and burn fat. Repetition is key when utilizing body weight routines for weight loss. If you work out one day a week, you’re unlikely to see dramatic changes in your muscle mass and weight.

If you find yoga boring, and body weight exercises dull, our recommendation is to discover an activity that peeks your interest, and run with it! Whether it’s bowling, bicycling, kayaking, snowboarding, dancing, or playing football, the means of exercise is not as necessary as actually getting up and getting your blood pumping.

You don’t have to be the next Arnold Schwarzenegger. Be yourself. As long as get up and exercise for at least twenty minutes each day, you’re doing your part. Of course, the more vigorous the activity, the more energy your body will consume, but the purpose of exercise should not be to lose weight. It should be to have fun and increase your mental, emotional, and physical well-being.

There are endless lists of health apps, exercise challenges and work-out routines out there for you to try. As long as you choose something that doesn’t cause you great physical pain or discomfort and also excites you, you’ll be fine. Don’t be too hard on yourself. Building habits take time. There’s no shame in starting small and building up as your strength and confidence increase.

Eat Everything Stay Fit

By following these three simple rules, you too can eat anything and keep your body in tip-top shape. All it takes is a little moderation (which results in maximum enjoyment), excellent hydration, and daily exercise. It’s that simple!

Remember that eating disorders and get-slim-quick schemes can cause far more hurt than help. If your doctor prescribes a weight-loss supplement to you, by all means, take your practitioner’s advice.  But be wary of diet pills that promise to help you lose a dramatic amount of weight, or do not display a list of ingredients. They can be deadly.

Do not allow societal pressure to become your rule-of-thumb for physical satisfaction. As long as you are healthy and fit, it doesn’t matter if you are not a size zero. Everybody’s body is unique. Eating disorders are born from poor self-image when people compare themselves to others and feel that they don’t match up. Once trapped inside such a mindset, it can be incredibly difficult to escape.

Male infertility is associated with a lot of factors which mainly revolve around health lifestyles, sperm and semen quality, genetics, fitness and diseases.

Understanding male infertility

To understand male infertility better, you need to know the factors which causes male infertility, how you can achieve fertility and most importantly for the fertile men, you need to know how you can remain fertile.

Some of the aspects which men need to know relating to male infertility are libido, erectile dysfunction, sperm count, sperm motility and testosterone levels.

Testosterone levels

Known as the male hormones, if they get to very low worrying levels, this may lead to infertility. Practicing a healthy lifestyle and taking hormonal supplements can help in improving testosterone levels.

Libido

This is the sexual desire which drives men to have sex. It will be hard to get women pregnant with a low libido and that’s why you are encouraged to take aphrodisiacs which are supplements and foods known to increase libido.

Erectile dysfunction

This is more like a condition in which it’s hard to have a full erection and maintain it, making it difficult to fulfill your partners sexual desire. This is highly associated with impotence and to overcome it you have to go through some health fitness programs, take in a lot of supplements, be relaxed and practice some pre-sex activities.

Sperm count

The higher the concentration of sperm cells in a given amount of semen, the higher the chances that you are fertile. Having sex more often is said to lower sperm concentration although there are measures which you can take to increase sperm count.

Sperm motility

Then there is sperm motility which is the ability of sperm cells to freely move within the semen. This calculated as percentage of the healthy sperm cells moving in a given amount of semen at a go. Again if the percentage is low then the chance to get women pregnant will be low and thus some remedial measures need be taken to counter the same. Having understood the above aspects, now its time to get more candid on the ways an infertile men can undertake to achieve fertility or at least improve his fertility.

Infertility might be untreatable but if you follow these measures keenly, the chances of you being a father is improved.

1.Taking D-AA Supplements

D-Aspartic Acid is a type of amino acid and it’s used as a dietary supplement. D-AA is highly available in the testicle glands, in sperm cells, and in the semen. In infertile men, D-AA levels are very low and thus the use of D-AA supplements increases testosterone levels in men leading to an increase in fertility.

In a research undertaken among infertile men to determine the efficiency of D-AA supplements, the results indicated that use of D-Aspartic Acid for a period of three months increased testosterone levels by 30-60% and as well as increased sperm count and sperm mobility by 60-100%

This led to direct increase in number of experiences. The only disclaimer with using D-AA supplements is that they only work better with men with low testosterone levels. Men with the normal testosterone levels at times find their testosterone levels reduce upon use of D-AA supplements.

Using these supplements you will have a better chance to get women pregnant as well as increase sperm count.

2. You need regular exercise

It is proved that regular exercises increase a man’s confidence and performance. Regular exercising may increase your testosterone levels as well as increasing your sperm quality which will directly translate to an increase in the chances to get women pregnant.

3. Get adequate vitamin C

When your body’s reactive oxygen species (ROS) reach extreme levels you experience oxidative stress. This may be caused by the body’s antioxidant mechanisms being overwhelmed by old age, extreme environmental conditions, unhealthy lifestyles and diseases.

As the ROS levels increase in the body, they weaken tissues through injury and inflammation leading to chronic diseases and at some times leading to infertility among men. However, taking the right dosage of vitamin C supplements will counters the ROS levels and improve sperm count and the sperm mobility by 90% as well as reducing the chances of production of deformed sperm cells by over 50%.

Vitamin C also helps inhibit the damage caused to the DNA of the sperm cells by the increased ROS levels.

4. You need to minimize stress and relax

Stressed-out men tend to have reduced libido which directly affects their fertility. The male hormones affected by stress are the cortisol hormones which hinder the testosterone hormones. The relationship between the two hormones is that when the cortisol hormones increase, testosterone hormones get suppressed and that leads to low fertility in men.

In order to reduce stress levels, one can take stress management classes, have random walks, meditate, have chats with friends and get some exercise. Maintaining a relaxed life will be of help if you want to get women pregnant.

5. Your body needs vitamin D

Vitamin D is a nutrient which if taken by men with infertility issues, their testosterone levels tend to increase and thus increasing chances of regaining fertility in men. Research conducted on infertile men indicated that taking right amounts of vitamin D and with precision vitamin D3 increased their testosterone levels by 25%.

The results also noted an increased sperm mobility in the sampled men. This resulted to pregnancies on their partners.

6. Feed on Tribulus Terrestris

Tribulus terrestris is a medicinal herb highly associated with improved libido and promoting erection. Although there is no direct relation with the testosterone levels, the increase in libido and erection greatly influences the production of testosterone levels thus contributing to male fertility.

 7. Take Fenugreek extracts and supplements

The Fenugreek supplement increases libido and sexual performance. Taking a dose of Fenugreek extract will have a significant increase in testosterone levels by increasing a man’s libido, his sexual performance, weight loss and also healing erectile dysfunction.

For one to be able to make women pregnant the right dosage of Fenugreek needs to be taken and also that should be paired with other practices like regular intercourse.

8. Zinc your body

Zinc, a mineral found in high proportions within animal foods is arguably the cornerstone of fertility in men. This mineral gives a man’s body the conducive environment to produce enough testosterone to boost he fertility.

It’s no wonder that men with low zinc concentration in their body have very low testosterone levels and their sperm are very weak and in low counts. Having zinc supplementing foods gives your body increased testosterone levels and thus increase the sperm count.

For men with normal testosterone levels and are involved in intense workouts, are at risk of their testosterone levels getting low, taking zinc-rich foods will help counteract the decrease in the testosterone hormones and maintain them at required levels.

9.Take Ashwagandha products

Another medicinal herb associated with the people of India has positive results on testosterone levels. Research conducted on infertile men shows that use of Ashwagandha root and its products increased sperm count by 167%, increased semen quality by 53%.

This herb is believed to improve fertility in men by 50% and give men the extra energy required in sex since their libido is highly increased and the ability to maintain an erection is highly increased.

I personally believe that the Ashwagandha herb explains the high population experienced in India since people commonly take it and knowingly or unknowingly their fertility is increased.

10. The Maca root

Just as the Ashwagandha roots, the Maca root originated from Peru and it was used traditionally to increase libido in men and help in maintaining an erection. The Maca root is uprooted, dried, crushed into powder and then taken as a supplement, food seasoning or in beverages. Sample study conducted on infertile men indicated that, taking as low as 2g of Maca root powder a day for like a period of of three months increased their libido, increased their sperm motility as well as increase sperm count.

This directly resulted to a group of the sampled men to get women pregnant and thus solving infertility. As you have observed, most of these practices are related with your health, so if you improve your health lifestyle, than you will have greater chances at increasing your fertility rate.

These practices are not the only ones which can help improve your fertility. If you follow these practices and are still facing infertility issues, than you ought to understand the effect which is causing the infertility.

In order to boost your fertility ratio, the following practices can be of extra help in improving your fertility.

Avoid high alcohol consumption

Alcohol is believed to affect the levels of testosterone hormones in your body as well as making your sperm count and sperm motility very low. Reducing the levels of alcohol consumption will give your body the edge and ability to produce more testosterone hormones directly increasing your fertility rate.

Take in more food supplements

Having talked of the supplements one can take to improve fertility, the list of all the supplements can’t be exhausted and that’s why you are encouraged to keep on taking more food supplements which improve your body’s health and more so the ones related to improving the testosterone levels.

Get enough sleep

An infertile man is highly encouraged to sleep for more than eight hours in order to ensure the body is not exhausted. Remember we earlier discussed that for better production of quality semen and sperm cells, the body needs to be relaxed and free from stress.

Getting enough sleep gives your body enough time to produce the testosterone hormones and by doing so the fertility ratio is highly increased.

Avoid soy-rich foods

Soy is believed to be rich in insoflavones which is a phytyoestrogen which when consumed leads to production of low quality semen. Low quality semen has low sperm cell and low sperm count. Avoiding consumption of too much soy will give your body the ability to produce high quality semen which have higher chances of fertilizing the ovum.

Diseases

Although not all diseases may lead to infertility, it’s important to note that if you get to be diagnosed with chronic diseases, some STI’s and cancer you face a potential risk of infertility. It’s always advised that you consult your doctor for better insight on what practices you should undertake in order to counteract possibility of infertility.

Avoid Smoking

Smoking affects the libido and erectile dysfunction of a man by inhibiting the normal production of testosterone hormones. Reduce the intake of cigars and lead a healthy life for better chances to get a woman pregnant.

Shed excess weight

Infertility is highly associated with obesity. For obese people experiencing infertility, the best chance of you achieving a fertility ratio is by shedding the excess weight.

Obesity lowers the performance of a man due to low libido. Sperm quality from obese people is believed to be of low quality.

Consider you genetics

Some infertility in some men maybe caused by their body’s DNA, and as this might be difficult to overcome studies still show that practicing all this practices may give them a chance of achieving fertility.

If you get to be affected, you need to first accept your situation, involve your partner in it and together find a solution to it and hopefully that solution will come from engaging in these practices. Good luck with filling the world with your beautiful babies!

Pimples Are a Part of Life – They say nothing beats a first impression!!! This is very true especially with your skin!!!

You may never get a second chances on your first impression but you can have that with your skin.

That’s why I maintain that you should invest in taking care of your skin because it will take care of your overall presentation.

Many people, especially teenagers fight pimples and acne for a long time.

They get embarrassed and fear to be around people because of pimples. This doesn’t have to be the case. No! There are many solutions to skin conditions.

What causes Acne?

To treat it we must first understand the cause. Acne is mainly caused by blockage of the skin pores.

It could be by oil, dead skin or bacteria. The skin consists of many pores and each pore is an opening to a follicle.

For teenagers, on the other hand, acne can be caused by hormonal changes during puberty.

Genetics also can be a main cause of acne. Stress and depression have been related to pimples too.

How to get rid of Acne

Many people, over the years, have devised ways to get rid of pimples.

There are myths, do’s and dont’s and sure ways that work.

We will not only cover the fastest but also the best ways:

6 Ways To Get Rid Of Acne Naturally

These are practices and lifestyle choices will help clear pimples.

This mainly involves utilizing every natural acne cure at your disposal. Also known as at-home care, self-care is effective.

Clean your skin daily with a mild soap to remove all excess oil and dirt.

Shampoo your hair to keep it out of your face.

Hair may come with some dirt elements that may lead to pimples.

Don’t pick pimples, this includes squeezing them. If you squeeze them the probability of spread of bacteria and excess oil is high.

Self-care may include using some home used elements like baking soda.

Some have worked for a group of people, some have made matters worse and some have worked miracles. Will look at the later.

Garlic

Known for its distinct taste and smell, garlic has antiseptic properties. If used in the right manner they can fight the bacteria that is invading your skin.

Garlic also contains natural components like sulfur that heals acne very quickly.

Slice the garlic cloves into two, rub the garlic and its juice directly to the acne.

Wait for 5 to 10 minutes and wash with lukewarm water. Repeat after a day until the pimples are all gone.

Cucumber

Known to soothe the skin, cucumber is rich in many nutrients that heal and prevent acne.

They include Vitamins A, C and E. Apply sliced cucumber on the pimples and let it sit for 15 minutes. Then wash.

You can also soak pieces of cucumber in clean water for about an hour.

The nutrients in the cucumber transfer to the water. You can use the water as facial wash.

Honey

Someone’s pain is another persons joy. This is well related to honey. It tastes sweet to the tongue but to the skin, it is an antimicrobial and wound-healing element.

Dip a cotton swab in honey and then apply it to the acne. Leave it for 25 minutes and then rinse.

Lemon

Over the years, lemon has been used in numerous ways. Lemons are well known for Vitamin C and acidic components that fights acne-causing bacteria.

Get a fresh lemon and make lemon juice. Dip a cotton swab in the juice and apply on the affected areas. Let the area sit that way overnight. In the morning wash the affected areas.

You can also mix the lemon juice with cinnamon powder to create a paste.

Apply the paste on the affected areas and let it stay overnight. Wash it off in the morning and repeat until you’re satisfied with your skin.

Green Tea

My favorite. Not only is green tea known for its benefits it is also known for its effectiveness in fighting acne.

Green tea contains a potent antimicrobial property that can heal pimples.

To make things even better it contains antioxidant compounds that slow down premature skin aging. Simply lay a cooled tea bag on the affected areas for some time and then wash your face.

This is one of the methods that has worked faster than expected.

Medication

This refers to medication that is orally consumed. They include antibiotics, Accutane or hormone pills. They work from inside out helping the body clear pimples.

Antibiotics kill the bacteria lodged in the skin pores and reduce inflammation, redness, and swelling.

On the other hand, hormone pills regulate androgen levels and treat hormonal acne.

You can also undergo photo dynamic therapy.

This is the use of medication and special lasers to reduce oil production and bacteria. This effectively clears acne.

Derma-Brasion is also another medical procedure that removes the top layers of the skin using a rotating brush. This help open pores and remove dead skin cells.

Finally, a chemical peel can be used to remove the top layers of the skin. This open pores and improve mild acne scarring.

For medical treatment of acne it important to get the best advice from a qualified professional.

Some medicine and chemical substances have serious side effects to the skin. You really don’t want to walk down that path.

In conclusion, your skin should stand as a priority. For it to be smooth and glowing you really need to show you work on that.

The above methods will help you work your way from the dull looking you to a very confident individual.

If your pimples are caused by stress you have to work on that or seek professional help.

Teenage acne solutions are no different. After the pimples heal, spots maybe left behind but worry not, they will effectively fade away.

Maintain the virtue of patience, eat well, and your skin will be exactly what you desire.

Its improving properties on improving muscle mass and strength are why it is a favorite in bodybuilding and fitness supplements.

But how exactly does it do that?

Here’s all you do need to know before you decide on getting the supplement that getting
contains it.

In this article, you get a deeper insight into creatine and muscle gain. There is a thorough explanation of how it works, its uses, legality in professional sports, safety and side effects, dietary sources and how to use creatine for best results.

What is Creatine?

Before embarking on understanding its magical powers, there is a need to understand what it is first. Creatine is one of the chemicals that naturally exist in the human body. Its majorly found in the muscles (95%) as phosphocreatine while the brain, liver and kidneys have 5%.

Your body produces it from amino acids which include arginine and glycine. Its function is to help muscles produce energy during high intensity exercises. Supplementation aims at improving this function in the body by increasing its concentration besides several other benefits.

Its concentration does vary depending on several factors including:

Eating of meat – Where stores are low in vegetarians

Exercise -Hormone levels of IGF-1 and testosterone

Your muscle mass

Uses of Creatine

Now that you know what it is, it’s now time to focus on its applications. The following are the popular uses and benefits of creatine.

1. Improving Athletic Performance

Most of the sports nutrition supplements contain creatine because of its boosting ability on the athletic performance. Studies done show significant improvement in muscle strength in the users which allowed them to do more high-intensity exercises.

Those who benefit the most include athletes involved in jumping, soccer and rowing. Cycling, sprinting and swimming performance also improve after using a creatine supplement.

2. Increasing Muscle Mass

The ingredient also increases lean muscle mass that is crucial for athletes, bodybuilders and the general fitness community. Adults suffering from age-related muscle loss also benefit from this use.

The above two uses are what this article will focus on; however, there are other uses. These uses include:

• Treatment of creatine deficiency syndromes

• Improvement of brain conditions like Alzheimer’s diseases, Parkinson’s, epilepsy, Ischemic stroke and others

• Lower blood sugars for diabetes patients

• Treatment of non-alcoholic fatty liver disease

There is a list of many other health problems for which creatine is helpful.

However, there is a need to take caution and limit the use to those with concrete scientific evidence which are athletic performance and muscle mass unless advised by a doctor.

If you have any of the conditions that you would want to attempt managing using creatine, please consult your doctor and discuss it thoroughly before you decide to start.

How Does it Work?

Why is creatine a powerful ingredient of most supplements? There’s a need to delve deeper into how exactly it works to answer these questions.

There are five ways through which the substance works when used as a supplement.

1. Increases Energy Production

ATP is the in simple terms the energy currency in your body. It drives every process that requires energy in the body from metabolism to muscle function.

The ATP is stored in the body for only about 8 to 10 seconds during high-intensity exercises, and your body will need to make more ATP to sustain it.

That is the reason why you can only do high-intensity exercises like sprinting in a few seconds before burning out. At this maximum intensity, you will be utilizing a lot more ATP than your body can produce.

That is where creatine comes in.
When you supplement with creatine, you can produce new ATP during the high-intensity exercise thus having enough ATP throughout the period.

Creatine does that by increasing your body stores of phosphocreatine which is used to generate new ATP in the high-intensity exercise period.
The result is that you will gain an extra amount of energy that allows you to go further before fatigue finally sets in.

2. Increase in Muscle Cell Water Content

Creatine has been shown to increase the water content of the muscle cells. It stimulates drawing of water from the rest of the body to the muscles. This effect results in swelling or cell volume. The outward appearance is an increase in the muscle mass and size.

Because of the water-drawing properties, you will, therefore, need to drink a lot of water during workouts to keep re hydrated and also avoid hot places during workouts. All these efforts help prevent dehydration.

3. Muscle Growth Hormones

The ingredient also stimulates the increase of muscle growth hormones like IGF-1 which stimulates the formation of new proteins and consequent increase in muscle mass. Therefore, contrary to what many people may believe that creatine increases muscle mass through swelling by water, actual muscle growth also happens.

4. Reduction in Muscle Breakdown

Usually, there is a balance between muscle growth and muscle breakdown that maintains a constant muscle size. That happens if you don’t work out and are healthy. The breakdown increases in sickness and starvation. Creatine, when taken as a supplement,reduces the breakdown of muscles.

In studies, athletes who used creatine supplements had less muscle breakdown that those who did not. The result of a reduction in the breakdown is retention of muscle and long-term increase in muscle size.

5. Better Exercise Tolerance

Another interesting finding from studies is that the compound increases exercise tolerance. Those who use it can do more reps and lift heavier weights. The better exercise tolerance directly results in better athletic performance for users.

It also means that its effects are comparable with the outcomes of supplementation with testosterone when it comes to athletic performance.

Is it Legal in Professional Sports?

You may now be wondering whether it is legal to use in professional competitions given its incredible benefits. Yes, it is totally legal, and you can supplement with it without worrying about being disqualified for doping.

It is allowed by:

International Olympic Committee National Collegiate Athletic Association Professional Sports

You, therefore, don’t need to worry about someone raising a red flag during the examination. You can enjoy the benefits of a competitive edge that you get from its use.

The reason why it is not banned is that it is a natural chemical in the human body and also does not magically produce results but requires a sensible exercise routine.

Safety of Creatine

There are 3 things to look at when it comes to the safety of its use, and they include Safe dosage, side effects and contraindications.

Safe Dosages

The established safe dosage levels for the use of creatine supplementation are as follows depending on how quick you need the results and how long you will need to use it.

For quick results, doses of up to 25g per day for up to 14 days are safe and will work within days.

Lower dosages are between 4-5g which are taken daily for up to 18 months.

Slower results but long-term doses of up to lOg taken daily are safe for as long as five years which allows for sustained results for long-term needs.

Always confirm that the dosage is right for you before you start using a supplement. High dosages may cause problems for you, and you will need to avoid them. Read the supplement label before you decide to use it to be sure of the dosages.

Side Effects

Creatine is a naturally occurring chemical in your body and therefore supplementation with it is highly safe. Most people who have used it have not had any problems. However, some people may experience the following side effects: Nausea, Diarrhea, Muscle cramping

There is a need to use the right creatine supplement and in the proper dosage to prevent the above side effects. However, if side effects occur, you will need to stop using the supplement and see your doctor for advice.

As mentioned earlier, dehydration is due to the water-drawing properties of creatine from the body to the muscles and therefore you will need to hydrate adequately.

Taking enough water before and during exercises will prevent the occurrence of dehydration. Working out in areas that do not have too much heat will also help you avoid dehydration.

Always report any side effects you experience to the place where you got your supplement for product improvement and statistics.

When Should You Not Use Creatine

Although safe for most people, there are groups of people who need to avoid using supplements containing creatine.

They include the following:

Children- although safety levels for children have been established, it is not generally a good idea for children to use the supplements that have creatine.

Pregnant and breastfeeding mothers

There is not enough evidence to back the safety of creatine supplementation in expectant mothers and those who are breastfeeding and is therefore advisable to avoid using it Bipolar patients.

People who have bipolar disorders – may experience manic episodes upon supplementation

Kidney Disease

If you have a kidney disease or conditions that may cause it like diabetes, you will need to avoid using supplements that have creatine.

Parkinson’s

Studies show that combination of caffeine with creatine worsens Parkinson’s and therefore is contraindicated.

If you do belong to any of the above groups, you will need to avoid using the supplements and consult your doctor first.

With all the facts at hand, you can now decide to use the creatine. Currently, the best creatine form is creatine monohydrate. This form is highly effective and also the cheapest option. Supplements containing this form have been shown to be highly effective.

About the dosage, if you settle for a 20 gram daily does, you will need to divide it into four 5-gram servings throughout the day. Daily use for seven days will give you the desired results for the first phase. The next stage includes daily doses of 3-5 grams as a maintenance dose to keep the creatine levels optimal.

You need to note that the creatine supplementation will not work for you unless you have a sensible workout and nutrition plan. It only improves your potential, and therefore a good exercise routine will help you become better in your results. You will need to go an extra mile with the extra energy and strength to achieve the best results.

For you to optimally perform, you will also need to provide your body with the right nutrients. Being careful about what you eat allows you to get better results. Ensure you are ingesting enough proteins, carbohydrates and vitamins and balancing the diet well.

Currently, there are nutrition plans for perfect athletic performance which will help you achieve results.

Vegetarians and individuals with low levels of creatine benefit the most from supplementation and will have the best results when compared to those with normal levels.

Creatine in Diet

Besides the supplements, creatine is also found in several foods. The most common source of creatine is red meat. You will need to include meat in your diet if you need to gain creatine through dieting.

Regular intake of meat is good enough. You may, however, need to balance between the risks of increased meat intake and the better levels of creatine.

Other foods containing creatine include seafood. Once in a while, include seafood in your diet, and you will enjoy the benefits of good creatine levels in your body. Fish and shellfish are good sources.

Other foods containing creatine include seafood. Once in a while, include seafood in your diet, and you will enjoy the benefits of good creatine levels in your body. Fish and shellfish are good sources.

Creatine is also available in pork and poultry. Dairy products and eggs have less creatine content but are still good enough. However, taking creatine through the diet only allows you to have normal levels. If you need slightly elevated levels that will give you a competitive advantage, then you will need to use supplements.

Choosing the Right Supplement

With every manufacturer claiming their supplement is the best, it may be challenging to select the right supplement. The sad part is that some supplements don’t work at all, but now that FDA does not regulate supplements, most people end up buying them and wasting their money.

To ensure you get a supplement that will work for you, look out for the following:

• Credible manufacturers whose supplement ingredients have a science-based backing

• Real user reviews which are best found in online stores like Amazon and other sites

• Supplements with adequate and accurate bottle labels

Conclusion

Creatine, a natural chemical within the body, dramatically improves athletic performance and muscle mass when used as a supplement. It makes these benefits possible through an increase in energy production and several other mechanisms. Being natural, it is highly safe, and you can use forms like creatine monohydrate to take your bodybuilding and fitness to the next level.