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Creatine & It’s Benefits

What Is Creatine?

Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It assists in supplying your muscles with a constant flow of energy so they can continue to function, particularly during physical activity. The majority of your body’s Creatine intake (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, particularly from foods high in protein. The remaining half is made by your body naturally in the pancreas, kidneys, and liver. They supply your skeletal muscles with around 95% of the Creatine you need to perform physical activity. The rest is sent to your brain, heart, and other tissues

Benefits Of Creatine

  • Improving Athletic Performance:
  • Because there is some evidence that Creatine supplements are beneficial for high-intensity training, athletes frequently utilise them.
  • The theory behind it is that it increases the body’s energy production. Athletes can perform harder and accomplish more if they have more energy.
  • Repairing Damage After Injury
  • Studies indicate that taking supplements of Creatine may help shield muscles from deterioration and speed up an athlete’s recuperation following an injury. After a strenuous resistance training session, it may also have an antioxidant impact and lessen cramps. It might play a part in brain and other injury rehabilitation.
  • Reduction Post-Workout Recovery Time
  • Excessive physical activity can cause discomfort and agony. It has been shown that people who take it heal their damaged muscles more quickly.
  • Numerous studies have shown that it can help muscles damaged by eccentric activity regenerate.
  • Brain Function Enhancement
  • Recent studies have examined the benefits of Creatine monohydrate for preserving brain health and optimal neurological function.
  • All body functions require ATP, with the exception of your muscles. It’s also used by your brain to complete challenging activities. Since ATP is produced by the brain, supplements may be beneficial. Both dopamine levels and mitochondrial activity can be increased by Creatine.
  • Facilitates Body With Instant Energy
  • It can also help with fatigue and sleep. In one study, supplementation reduced dizziness by 50%  compared to no supplementation. 
  • Additionally, only 10% of patients in the supplement group  reported fatigue, compared to 80% of patients in the control group.It has also been used to relieve exhaustion from hard work during a cycling test and to reduce fatigue during exercise in hot temperatures.

Which Is The Most Common Type Of Creatine Supplement?

Creatine monohydrate is the most popular type one. It is a nutraceutical supplement that improves muscular function during high-intensity, brief resistance training sessions including cycling, weightlifting, and sprinting.

Research On Creatine & Electrolytes

A study published in 2019 investigated the effects of a Creatine supplement formulated with various electrolytes on upper and lower limb anaerobic power, and strength outcomes for re-creationally trained, college-aged individuals.  Results showed that Creatine combined with magnesium, potassium, and sodium for six weeks led to significant improvements in bench press, back squat max strength, and multiple repetition tests to fatigue, compared to a placebo.

Dosage

Once your muscles are fully saturated with Creatine, you do not need nearly as high a daily dose to maintain this level. Instead, studies show that consuming about 3 grams per day (14 mg per pound of body weight) is all that you need in order to maintain your muscle stores.

WHEY PROTEIN ISOLATE

Whey Protein Isolate & It’s Benefits

What Is Whey Protein Isolate?

A highly filtered form of whey protein is called isolate. In general, whey protein contains a very small amount of lactose (less than 1%). But whey protein isolate has almost no lactose because of the fine filtration process. Furthermore, compared to its relative whey protein concentrate, whey protein isolate often contains less fat, cholesterol, calories, and carbs.It is therefore a fantastic choice for people who have an especially severe lactose allergy as well as those who want to keep their muscles while shedding fat.The highest quality whey protein isolates often have a protein concentration that is at least 90% higher than that of its concentrated version.

Benefits Of Whey Protein Isolate

Aids in Building Lean Muscle Mass

Whey Protein Isolate is high in Branched Chain Amino Acids (Leucine, Isoleucine, and Valine), which are directly responsible for enhancing the rate of muscle protein synthesis and decreasing the rate of protein breakdown. They are the proteins building blocks. Whether you enjoy lifting weights or crushing timings at the CrossFit box, your body uses amino acids for fuel, which speeds up protein degradation and BCAA oxidation. When you exercise, BCAAs are quickly depleted, and if you don’t have a positive balance of BCAAs, the rate of protein breakdown will be faster than the rate of protein synthesis, causing you to lose muscle mass rather than gain it.

Whey Protein Isolate Benefits Muscle Recovery

One of the most vital components to maximising your training is ensuring speedy and effective muscle recovery. Actively recovering more quickly enables you to increase your training volume, which leads to improved athletic performance and outcomes. Whey protein isolate is an excellent pre,during or post-workout supplement because it promotes protein synthesis and reduces protein degradation (proteolysis), two biological processes crucial for muscle repair. Due to its unique absorption kinetics and amino acid profile, whey isolate is more effective than conventional protein supplements at raising blood amino acids and protein synthesis. In the hours following intake, protein synthesis is crucial due to the increased availability of amino acids in whey protein isolate, particularly branched chain amino acids.

Low In Fat And Carbs

It’s rather amazing when you find something that is low in fat and carbs, especially if you need to keep them low if you’re on a special diet.Whey protein isolate is minimal in bothfat and carbohydrates, in contrast to many products that are available.Your body can get the protein it requires by using a WPI without consuming extra calories from other macronutrients.

Whey Protein Isolate Can Be Easily Digested

Since whey protein isolate has a high absorption rate and may be absorbed considerably more quickly than other types of protein, it can be readily digested. Consume the drink of your choice while consuming the whey isolate for improved absorption and speedy uptake.It regulates bowel motions and people who are lactose intolerant can consume it in some forms.Whey protein isolate, according to study, can enhance fasting lipids and insulin levels because of the quality and mode of absorption of WPI.

Dosage Timing

Taking Whey Protein In The Morning: Overnight, the body’s glycogen reserves deplete, forcing it to use its amino acid reserves to fuel metabolic functions. The muscle enters a catabolic (or breakdown) state as a result of this. Whey protein is a fast-digesting protein that is perfect for when you wake up. It quickly delivers amino acids to your muscles and counteracts muscle breakdown.
Taking Whey Protein Pre-Workout: A whey protein shake pre-workout is integral to creating a positive nitrogen balance in the body. This is necessary to stimulate protein synthesis and increase muscle mass. Protein is the building block of new muscle growth. According to research, taking whey protein “immediately before resistance exercise” increases protein synthesis.

Taking Whey Protein Post Workout: Perhaps the most important time for athletes to take whey protein is immediately post-workout. This is due to the fact that you have just put your muscles under a great deal of stress and they now need nourishment for recovery and regrowth. A fast-acting protein source such as whey protein is the perfect choice.
Taking Whey Protein Before Bed: Overnight some people will go several hours without food. When your muscles don’t get enough nutrition, they could have to use their stockpiles of amino acids to fuel their metabolic activities. Drinking a casein shake before bed, you will be providing your muscles with a much slower, more constant supply of protein which reduces the amount of time that your muscles go without nutrients whilst you sleep. By providing the body with food in this way, it can avoid muscle breakdown and ensure that nutrients are available during the overnight fast.

How Much Whey Protein To Consume Per Day?

For the typical healthy person is 0.8 grams of protein per kilogram body weight. However, people that are active and/or working to create muscle often need more protein about 1.2 to 2 grams of protein per kilogram of their body weight. Eating lean meats, eggs, and fish, which are high in protein, may help you reach your protein objectives, but doing so will be challenging if you have high protein requirements. Taking a scoop of whey protein may be convenient and straightforward using it as a supplement to reach the daily protein goal.

Conclusion

Whey protein isolate is low in fat and lactose, making it an ideal supplement for people who are lactose intolerant or watching their calorie intake. It is also a great alternative to other protein supplements that may contain high levels of fat and lactose.

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