best diet for building lean muscle
By Tom Cruz
Even now bodybuilders and athletes are aware of how valuable those supplements which contain nitric oxide such as Niox are to their success in helping to build much better muscle mass. These particular supplements help to improve the flow of blood around the body which ensures that more oxygen is delivered to every part of the body that needs it. Also the uptake of glucose is increased and so muscle velocity as well as the amount of power they are able to output and the amount of muscle growth also increases.
By taking these supplements to help increase the levels of nitric oxide already found in their bodies can help to provide them with muscle growth that will be continuous and as well as providing them with other benefits where muscles are concerned including.
1. Able to gain lean muscle mass much quicker.
2. Increases their strength levels.
3. Helps their muscles to recover much more quickly and better.
4. Increases their endurance when it comes to carry out a work out.
Also by exercising hard the amount of nitric oxide the body also produces increases and this in turn helps the blood to flow better which is often referred to by bodybuilders and athletes alike as the “pump”. However these exercise induced pumps will generally only last for a short while and will generally disappear not long after the person has finished exercising.
However through the invention of such Nitric Oxide supplements such as Niox they are now helping these people to ensure that they retain their lean muscle mass for much longer after exercising. This is because these supplements provide the body with a continuous surge of blood which then flows around the body all day. Thus the muscles that they are building actually remain engorged and harder for longer.
Plus because of the increased flow of blood around the body this then helps to deliver nutrients to those muscle cells to ensure that they can grow both when being exercised and afterwards when resting and recovering. Also these supplements help to reduce the inflammation that occurs to muscles when they have been placed under extreme amounts of stress.
However when taking any kind of supplements containing nitric oxide it is important that you discuss all matters with your doctor first. They will be able to see whether these are a good and essential part of your way of creating lean muscle mass.
To find out how [http://www.nioxreview.com]Niox can help you
create lean muscle mass visit Niox Review at [http://www.nioxreview.com] [http://www.nioxreview.com]http://www.nioxreview.com
Article Source: http://EzineArticles.com
best diet for building lean muscle
Wednesday, October 24, 2007
Tuesday, October 23, 2007
Gaining Lean Muscle Mass
best diet for building lean muscle
By [Tom Cruz
When it comes to gaining lean muscle mass a person should not only be concentrated on their work out routines, but also on what they are actually eating. Certainly without having a good diet in place no person will be able gain any good lean muscle mass. It is the protein stores as well as other food that you eat within your diet which will providing you with the building blocks on which you can then build up the lean muscle mass that you want.
Below we provide some details of what constitutes a good diet when you are looking to gain lean muscle mass.
Lean Meat
This is extremely important to include in your diet as it contains high amounts of protein and is the foundation towards helping you to build more muscle. Meat such as steak is especially good and is a staple part of many diets of many bodybuilders around the world today and for decades now.
Foods rich in Fiber
As well as being well known for helping people to lose weight it is also ideal for preventing the body from absorbing too much fat. Plus it is a great way of lowering cholesterol levels and is a good way of getting slow burning carbohydrates that are essential if you not only you want to lose weight but also gain muscle mass. Foods such as oatmeal, wheat, vegetables and fruits contain high levels of fiber within them. Plus you may well consider buying some kind of supplements as well as products such as Niox as well.
Water
It is essential that all times you drink plenty of water as especially during your workouts you will find that these deplete your body’s natural fluid resources very quickly. Certainly products such as Niox (a nitric oxide supplement) require that you drink at least 10 fluid ounces whenever you take them.
Soybeans
These like lean meat are a great source of protein and are also low in fat as they contain literally no cholesterol. Often people will eat soybean in forms such as tofu or bean curd desserts.
Whey Protein
It is readily available through any health food store on online today and it can be either taken as a supplement or added to soups, shakes or vegetables. It is probably one of the easiest ways that a person is able to absorb protein and is certainly one of the best sources of protein available over the counter today.
Above have looked at some things that you should remember to include within any diet when you are looking at gaining lean muscle mass. By keeping these in mind you should then start to see results for all your hard work.
To find out how [http://www.nioxreview.com]Niox can help you
create lean muscle mass visit Niox Review at [http://www.nioxreview.com]www.nioxreview.com
Article Source: http://EzineArticles.com
best diet for building lean muscle
By [Tom Cruz
When it comes to gaining lean muscle mass a person should not only be concentrated on their work out routines, but also on what they are actually eating. Certainly without having a good diet in place no person will be able gain any good lean muscle mass. It is the protein stores as well as other food that you eat within your diet which will providing you with the building blocks on which you can then build up the lean muscle mass that you want.
Below we provide some details of what constitutes a good diet when you are looking to gain lean muscle mass.
Lean Meat
This is extremely important to include in your diet as it contains high amounts of protein and is the foundation towards helping you to build more muscle. Meat such as steak is especially good and is a staple part of many diets of many bodybuilders around the world today and for decades now.
Foods rich in Fiber
As well as being well known for helping people to lose weight it is also ideal for preventing the body from absorbing too much fat. Plus it is a great way of lowering cholesterol levels and is a good way of getting slow burning carbohydrates that are essential if you not only you want to lose weight but also gain muscle mass. Foods such as oatmeal, wheat, vegetables and fruits contain high levels of fiber within them. Plus you may well consider buying some kind of supplements as well as products such as Niox as well.
Water
It is essential that all times you drink plenty of water as especially during your workouts you will find that these deplete your body’s natural fluid resources very quickly. Certainly products such as Niox (a nitric oxide supplement) require that you drink at least 10 fluid ounces whenever you take them.
Soybeans
These like lean meat are a great source of protein and are also low in fat as they contain literally no cholesterol. Often people will eat soybean in forms such as tofu or bean curd desserts.
Whey Protein
It is readily available through any health food store on online today and it can be either taken as a supplement or added to soups, shakes or vegetables. It is probably one of the easiest ways that a person is able to absorb protein and is certainly one of the best sources of protein available over the counter today.
Above have looked at some things that you should remember to include within any diet when you are looking at gaining lean muscle mass. By keeping these in mind you should then start to see results for all your hard work.
To find out how [http://www.nioxreview.com]Niox can help you
create lean muscle mass visit Niox Review at [http://www.nioxreview.com]www.nioxreview.com
Article Source: http://EzineArticles.com
best diet for building lean muscle
Monday, October 22, 2007
The Truth About Building Muscle
best diet for building lean muscle
By R.T. Bucher
The truth about building muscle is this, you cannot build lean muscle without sacrificing time in the gym and eating a balanced meal. You must weight train daily and follow a strict diet that is built around protein.
Here are 5 easy to follow tips to boosting your weight loss program and the truth about building muscle. 1. Building lean muscle mass takes time and sacrifice. You are not going to "earn" the body you desire without spending time in the gym. You will need to spend 5 days a week and up to 1 1/2 hours a day in the gym. Get over it already. Sacrificing your time to "earn" the body you want is well worth it when the journey ends.
2. You do not have to spend lots of time doing cardio. I am not lying, your exercise training weight program does not have to be back ended with heavy doses of cardio. One of the truth about building muscle is cardio can be removed from any weight loss training program. As long as your are following a strict eating schedule, or as body builders like to call it, "eating clean".
3. Proper form can explode your lean muscle gains. How many times have you seen someone using poor lifting form in the gym? I see the same mistakes over and over in the gym. You have seen these newcomers also, do not lie to yourself or them. They are the ones who add too much weight and are straining to do their proper amount of reps. They swing the dumbbells all over hell and back and believe that they are on a quick route to building muscle mass. The truth about building muscle escapes them time and time again. In order to build lean muscle mass you must use proper weight lifting form and use a proper amount of weight.
4. You need to squeeze the muscle at the top of every rep, no matter what body part you are working to build. For example, say you are doing a simple exercise like bicep curls. You will want to squeeze the biceps at the top of each rep. So, when the muscle has contracted and you lift the dumbbell up, it's time to squeeze the biceps.
5. Proper nutrition is essential to building lean muscle mass. You will need to consume near 1.5 gms of protein for evey pound you weigh. You will need to cut back on carbohydrates, not quit carbs but cutback. I cycle my carbs every two - three days. For instance, I only eat a complex carbohydrate every morning, usually oatmeal. But, usually every third day I cycle carbs into my diet. You must remember to only cycle complex carbs into your diet. Simple carbs contain to many sugars and can cause your blood sugar to spike. When your blood sugar spikes it causes fluctuations in your metabolism and it usually slows your metabolism down, its a simple truth about building muscle.
- R.T. Bucher
R.T. Bucher has been a life long weight trainer and a high school state wrestling champion. Learn more truths about building muscle visit [http://www.hot-info-products.com/BuildMuscle.html ]Build Muscle Reviews
Article Source: http://EzineArticles.com
best diet for building lean muscle
By R.T. Bucher
The truth about building muscle is this, you cannot build lean muscle without sacrificing time in the gym and eating a balanced meal. You must weight train daily and follow a strict diet that is built around protein.
Here are 5 easy to follow tips to boosting your weight loss program and the truth about building muscle. 1. Building lean muscle mass takes time and sacrifice. You are not going to "earn" the body you desire without spending time in the gym. You will need to spend 5 days a week and up to 1 1/2 hours a day in the gym. Get over it already. Sacrificing your time to "earn" the body you want is well worth it when the journey ends.
2. You do not have to spend lots of time doing cardio. I am not lying, your exercise training weight program does not have to be back ended with heavy doses of cardio. One of the truth about building muscle is cardio can be removed from any weight loss training program. As long as your are following a strict eating schedule, or as body builders like to call it, "eating clean".
3. Proper form can explode your lean muscle gains. How many times have you seen someone using poor lifting form in the gym? I see the same mistakes over and over in the gym. You have seen these newcomers also, do not lie to yourself or them. They are the ones who add too much weight and are straining to do their proper amount of reps. They swing the dumbbells all over hell and back and believe that they are on a quick route to building muscle mass. The truth about building muscle escapes them time and time again. In order to build lean muscle mass you must use proper weight lifting form and use a proper amount of weight.
4. You need to squeeze the muscle at the top of every rep, no matter what body part you are working to build. For example, say you are doing a simple exercise like bicep curls. You will want to squeeze the biceps at the top of each rep. So, when the muscle has contracted and you lift the dumbbell up, it's time to squeeze the biceps.
5. Proper nutrition is essential to building lean muscle mass. You will need to consume near 1.5 gms of protein for evey pound you weigh. You will need to cut back on carbohydrates, not quit carbs but cutback. I cycle my carbs every two - three days. For instance, I only eat a complex carbohydrate every morning, usually oatmeal. But, usually every third day I cycle carbs into my diet. You must remember to only cycle complex carbs into your diet. Simple carbs contain to many sugars and can cause your blood sugar to spike. When your blood sugar spikes it causes fluctuations in your metabolism and it usually slows your metabolism down, its a simple truth about building muscle.
- R.T. Bucher
R.T. Bucher has been a life long weight trainer and a high school state wrestling champion. Learn more truths about building muscle visit [http://www.hot-info-products.com/BuildMuscle.html ]Build Muscle Reviews
Article Source: http://EzineArticles.com
best diet for building lean muscle
Thursday, October 18, 2007
How to Build Lean Muscle Mass
best diet for building lean muscle
By Susan Johnsson
The biggest mistake that is made when trying to build lean muscle mass is cutting out carbohydrates and increasing reps. The correct way is by adapting your diet to include both proteins and carbohydrates, but at the correct times.
Carbohydrates should be consumed before an exercise work out. This provides the body with sufficient energy to burn and protein should be eaten after a workout to help the muscles repair themselves and build mass.
Diet
Instead of eating 3 large meals a day, rather increase the frequency to 6 smaller portions. Each portion should be no larger than the size of your fist. This allows your body increase it metabolism and to burn fuel and excess fat more efficiently.
This method of eating also allows you to plan which types of food that are eaten at various times of the day. For Example if you plan to work out in the mid morning, you should be eating foods that contain carbohydrates for energy. All meals in the afternoon would then contain no Carbs but instead would include high concentrations of protein for effective muscle building.
Interval training
Along with your normal exercise routine, it is important to include interval training. This exercise comprises quick bursts of hard and rigorous training followed by cooling off periods.
Try running as fast as you can for 20 - 30 seconds then walk at a quick pace for 3 minutes. Repeat this 5 times in a session. You should do this 3 times a week.
This dramatically increases fitness and metabolism, which means that every spare ounce of fat will be burned paving the way for great muscle definition.
If you would like more indepth information on how to get a great looking body, [http://www.bodysect.com/]click here
Article Source: http://EzineArticles.com
best diet for building lean muscle
By Susan Johnsson
The biggest mistake that is made when trying to build lean muscle mass is cutting out carbohydrates and increasing reps. The correct way is by adapting your diet to include both proteins and carbohydrates, but at the correct times.
Carbohydrates should be consumed before an exercise work out. This provides the body with sufficient energy to burn and protein should be eaten after a workout to help the muscles repair themselves and build mass.
Diet
Instead of eating 3 large meals a day, rather increase the frequency to 6 smaller portions. Each portion should be no larger than the size of your fist. This allows your body increase it metabolism and to burn fuel and excess fat more efficiently.
This method of eating also allows you to plan which types of food that are eaten at various times of the day. For Example if you plan to work out in the mid morning, you should be eating foods that contain carbohydrates for energy. All meals in the afternoon would then contain no Carbs but instead would include high concentrations of protein for effective muscle building.
Interval training
Along with your normal exercise routine, it is important to include interval training. This exercise comprises quick bursts of hard and rigorous training followed by cooling off periods.
Try running as fast as you can for 20 - 30 seconds then walk at a quick pace for 3 minutes. Repeat this 5 times in a session. You should do this 3 times a week.
This dramatically increases fitness and metabolism, which means that every spare ounce of fat will be burned paving the way for great muscle definition.
If you would like more indepth information on how to get a great looking body, [http://www.bodysect.com/]click here
Article Source: http://EzineArticles.com
best diet for building lean muscle
Wednesday, October 17, 2007
Supplements For Lean Muscle Mass
best diet for building lean muscle
By Ken Wilssens
When it comes to actually trying to gain lean muscle mass a lot of people will think that using supplements is the most important thing to have included within their regime. However they should only really be used in addition to a good diet and a well thought out training regime.
Certainly above all else a good diet and a well thought out training program will ensure that you gain the right amount of lean muscle mass as well as helping you to lose weight. It is only when you have got these sorted out should you then start to consider using supplements such as Niox within your new healthy regime for gaining lean muscle mass.
In fact any kind of supplement that you use will only be really effective when used in combination with a good well balanced and nutritional diet and with a workout regime that is suited ideally to you.
Mostly people who are looking to gain lean muscle mass which provide to help prevent you suffering from any kinds of deficiencies. Unfortunately even the slightest nutrient deficiency could scupper a person’s plan to build up more muscle mass than they presently have. Because food is being so highly processed to ensure that it lasts for much longer today then a lot of them lose many of the essential nutrients, vitamins and minerals that our bodies need.
However not all supplements are actually the same and therefore it is best that you look around to see what is on offer and carry out as much research as possible to find out which ones are best suited to your own particular requirements. There are some supplements such as Niox which have been solely designed for helping a person to grow more muscle and provide them with the strength to carry out their work outs. But will not provide you with any of the essential nutrients, minerals and vitamins that a body needs as well. In fact the whole role of Niox and other products like it is to help your body to produce more nitric acid.
Also when it comes to purchasing any kind of lean muscle mass supplements you need to read the labels very carefully as not always are what contained within them going to be easily absorbed by your body. Instead look for those companies who already have a reputation for producing good quality supplements and some of the best places to find this information is through many of the online bodybuilding sites.
To find out how [http://www.nioxreview.com]Niox can help you
create lean muscle mass visit Niox Review at [http://www.nioxreview.com] [http://www.nioxreview.com]http://www.nioxreview.com
Article Source: http://EzineArticles.com
best diet for building lean muscle
By Ken Wilssens
When it comes to actually trying to gain lean muscle mass a lot of people will think that using supplements is the most important thing to have included within their regime. However they should only really be used in addition to a good diet and a well thought out training regime.
Certainly above all else a good diet and a well thought out training program will ensure that you gain the right amount of lean muscle mass as well as helping you to lose weight. It is only when you have got these sorted out should you then start to consider using supplements such as Niox within your new healthy regime for gaining lean muscle mass.
In fact any kind of supplement that you use will only be really effective when used in combination with a good well balanced and nutritional diet and with a workout regime that is suited ideally to you.
Mostly people who are looking to gain lean muscle mass which provide to help prevent you suffering from any kinds of deficiencies. Unfortunately even the slightest nutrient deficiency could scupper a person’s plan to build up more muscle mass than they presently have. Because food is being so highly processed to ensure that it lasts for much longer today then a lot of them lose many of the essential nutrients, vitamins and minerals that our bodies need.
However not all supplements are actually the same and therefore it is best that you look around to see what is on offer and carry out as much research as possible to find out which ones are best suited to your own particular requirements. There are some supplements such as Niox which have been solely designed for helping a person to grow more muscle and provide them with the strength to carry out their work outs. But will not provide you with any of the essential nutrients, minerals and vitamins that a body needs as well. In fact the whole role of Niox and other products like it is to help your body to produce more nitric acid.
Also when it comes to purchasing any kind of lean muscle mass supplements you need to read the labels very carefully as not always are what contained within them going to be easily absorbed by your body. Instead look for those companies who already have a reputation for producing good quality supplements and some of the best places to find this information is through many of the online bodybuilding sites.
To find out how [http://www.nioxreview.com]Niox can help you
create lean muscle mass visit Niox Review at [http://www.nioxreview.com] [http://www.nioxreview.com]http://www.nioxreview.com
Article Source: http://EzineArticles.com
best diet for building lean muscle
Tuesday, October 16, 2007
Weight Lifting - Increase Your Lean Muscle
best diet for building lean muscle
By Jeremy Page
Weight lifting is a complicated sport and you need a combination of things to be successful. Weight lifting can protect you from devastating fractures in several ways. Weight lifting, when done properly will increase your lean muscle. Weight lifting equipment is essential to anyone who is genuinely dedicated to staying in shape.
Body
Body weights can be an important part of rehabilitation. The muscle tissues of the human body are not programmed to maintain a static size. Quite simply the human body will increase muscle size when used, or on the negative side the human body will lose muscle mass when not used. The primary effect is the loss of lean muscle mass and an increase of fat tissue throughout the human body. Weight loss Increased strength for athletic activities and competition endurance Increased muscle or lean body mass Feeling more positive about yourself physically (better self image)To slow the aging process down Improve your posture. You already have the potential to get rid of unwanted body fat, build rock-hard muscle, and develop a jaw-dropping body. Every Olympic sportsmen and professional bodybuilders, using vitamins and minerals every day, so they can’t be wrong. If you want to build your muscle, your body needs Vitamin B-complex. Your body needs Vitamin C for collagen synthesis, and it’s famous as strong antioxidant. As bodybuilder your body need to have access to all the vital nutrients, to show it’s maximum potential.
Diet
Many some Multivitamin Products provide RDA (recommended dietary allowance), but other like Nature’s way Alive Multivitamin go beyond an provide vitamins and minerals amount that are many times beyond the RDA. This is very effective weight lifting supplement, so i suggest you to using in your weight lifting diet. Why a top cardiologist says this is the ULTIMATE diet for health and fitness. Some secret fat burning recipes that will taste like you are cheating on a diet, while eating all the great tasting, dessert-like foods you want. What you need is balanced food diet, natural supplements and hard work in the gym. All of these benefits were safely achieved with no change in diet, additional physical activity, or other lifestyle factors. If big muscle building required exercise and diet alone then you could have exercised and ate 24 hours a day. Top musclemen have demanding weightlifting programs and supporting diet which is tailor made to suit their bodies. But on the sadder note the much hyped "Great Body Building Routines and the Great Diets" advised almost every where are copied from the the musclemen who are 'Professionals'.
Weight lifting straps make weight training easier, safer, and more comfortable. Weight lifting hooks allow you to lift heavy weight without having to worry about maintaining your grip. Weight lifting can be as important to your overall health as aerobic exercise -- and it’s not just for men. Weight lifting is one of the most popular sports in the country and there is a strong reason supporting that fact.
Jeremy Page is a successful Webmaster and publisher of [http://www.WeKnowBodyBuilding.com/]www.WeKnowBodyBuilding.com. He provides more information about [http://www.WeKnowBodyBuilding.com/]body building and lifting that you can research in your pajamas on his website.
Article Source: http://EzineArticles.com
best diet for building lean muscle
By Jeremy Page
Weight lifting is a complicated sport and you need a combination of things to be successful. Weight lifting can protect you from devastating fractures in several ways. Weight lifting, when done properly will increase your lean muscle. Weight lifting equipment is essential to anyone who is genuinely dedicated to staying in shape.
Body
Body weights can be an important part of rehabilitation. The muscle tissues of the human body are not programmed to maintain a static size. Quite simply the human body will increase muscle size when used, or on the negative side the human body will lose muscle mass when not used. The primary effect is the loss of lean muscle mass and an increase of fat tissue throughout the human body. Weight loss Increased strength for athletic activities and competition endurance Increased muscle or lean body mass Feeling more positive about yourself physically (better self image)To slow the aging process down Improve your posture. You already have the potential to get rid of unwanted body fat, build rock-hard muscle, and develop a jaw-dropping body. Every Olympic sportsmen and professional bodybuilders, using vitamins and minerals every day, so they can’t be wrong. If you want to build your muscle, your body needs Vitamin B-complex. Your body needs Vitamin C for collagen synthesis, and it’s famous as strong antioxidant. As bodybuilder your body need to have access to all the vital nutrients, to show it’s maximum potential.
Diet
Many some Multivitamin Products provide RDA (recommended dietary allowance), but other like Nature’s way Alive Multivitamin go beyond an provide vitamins and minerals amount that are many times beyond the RDA. This is very effective weight lifting supplement, so i suggest you to using in your weight lifting diet. Why a top cardiologist says this is the ULTIMATE diet for health and fitness. Some secret fat burning recipes that will taste like you are cheating on a diet, while eating all the great tasting, dessert-like foods you want. What you need is balanced food diet, natural supplements and hard work in the gym. All of these benefits were safely achieved with no change in diet, additional physical activity, or other lifestyle factors. If big muscle building required exercise and diet alone then you could have exercised and ate 24 hours a day. Top musclemen have demanding weightlifting programs and supporting diet which is tailor made to suit their bodies. But on the sadder note the much hyped "Great Body Building Routines and the Great Diets" advised almost every where are copied from the the musclemen who are 'Professionals'.
Weight lifting straps make weight training easier, safer, and more comfortable. Weight lifting hooks allow you to lift heavy weight without having to worry about maintaining your grip. Weight lifting can be as important to your overall health as aerobic exercise -- and it’s not just for men. Weight lifting is one of the most popular sports in the country and there is a strong reason supporting that fact.
Jeremy Page is a successful Webmaster and publisher of [http://www.WeKnowBodyBuilding.com/]www.WeKnowBodyBuilding.com. He provides more information about [http://www.WeKnowBodyBuilding.com/]body building and lifting that you can research in your pajamas on his website.
Article Source: http://EzineArticles.com
best diet for building lean muscle
Monday, October 15, 2007
The Importance Of Creatine In Building Lean Muscle
Richard Mitchell
best diet for building lean muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.
Richard Mitchell is the creator of the [http://bodybuildingadvisor.com]bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to [http://www.bodybuildingadvisor.com/creatine-supplements.html]Creatine Supplements to learn more about the issues covered in this article.
best diet for building lean muscle
Article Source: http://EzineArticles.com
best diet for building lean muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.
Richard Mitchell is the creator of the [http://bodybuildingadvisor.com]bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to [http://www.bodybuildingadvisor.com/creatine-supplements.html]Creatine Supplements to learn more about the issues covered in this article.
best diet for building lean muscle
Article Source: http://EzineArticles.com
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