This video explains what 3 items supplement stores sell you. The adonis effect If you’re serious about building a perfect body, this is surely a number you should pay close attention to…”
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The Adonis Lifestyle: Looks – Love – Life – Period!
Listen closely, hardgainers. I’m just like you so you’re not alone. In fact, the majority of bodybuilders are in the “sucky-genetics” category – which is exactly why you got involved in bodybuilding in the first place.
You’re tired of being scrawny and getting blank stares from people when you tell them you body build. You don’t blame them because you find it (just as) hard to believe that you bust your butt in the gym 5 days a week and have little to show.
Our bodies are more suited to be one of those lean, mean, running machines than looking jacked like Hugh Jackman from Wolverine.
Bodybuilding supplement companies exploit and take advantage of your desires by over promising huge gains, “better than steroids” promises and dramatic feats of strength – but you’re starting to believe it’s just a bunch of smoke and mirrors.
Or is it?
Yes and no. Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% improvement assuming you have your diet, training and lifestyle dialed to the right station.
The secret is to understand there are no best bodybuilding supplements for everyone.
You have to analyze why you’re a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard.
But before we address which bodybuilding supplements you need, let me be brutally blunt:
1. Don’t ask me what the best protein supplement is if you’re not eating protein every three hours.
2. Don’t even think of asking me about pre-workout and post-workout protein drinks to buy if you’re not even eating enough calories.
3. Don’t you dare ask me what NO2 product to take if you’re not sleeping 8 hours a night.
4. Don’t even think about asking me what Test booster to take if you’re boozing until four in the morning on weekends.
5. Don’t embarrass yourself and ask what multi vitamin to take if you’re not eating at least 10 serving of fruits and veggies a day.
Take home message before buying any supplements: Always ask yourself, “What am I trying to get this supplement to do that my diet cannot do?”
Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available – whole food. Let that sink in for a moment.
I understand that it’s impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time.
I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you’re maximizing every element that you can control naturally.
Now it’s time to bring on board the best bodybuilding supplements that will appeal to the majority. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. Here they are:
Creatine
Many guys think that if they take creatine, they’re going to grow. These individuals are extremely misled so it’s vital that you get a better understanding of what creatine will and will not do for you.
What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity – and you’re going to keep lifting weight.
Once your creatine stores run out, you’re going to feel like you’ve hit a wall with your workout – no matter how much you will yourself to push more weight, it isn’t going to happen.
Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short.
Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn’t become a problem.
When used properly, it can help you work harder so you can see better results – but it is not going to do the work for you.
Micellar-Isolate Protein Powder
Another supplement that I do recommend to most people is micellar isolate protein powder. When you’re working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains.
Protein powder is convenient, it’s cost effective, and it’s great for before, during, and after your workouts.
Just don’t go start replacing all your ’should-be solid food’ meals with protein powder. That I would not recommend.
Choosing micellar isolate protein is the best decision since this is the highest quality form of protein powder and releases much more slowly in the body so you will get a steady stream of amino acids for a longer period of time.
I have personally been experimenting with a variety of micellar isolate protein powders and prefer the variety of amino acid release rates than just one or the other.
There is a great deal of research to support the positive health benefits of regularly including essential fatty acids in your day. If you are not eating a higher amount of fatty fish, flaxseeds, or walnuts, chances are you are not getting the essential fatty acids you need.
Using an essential fatty acids supplement makes it incredibly easy to reach your needs and is available in capsule form. Some of the benefits you will receive from a regular intake include enhanced energy, better insulin-glucose control, increased immune system function, mood regulation, and enhanced lean muscle retention and building.
An essential fatty acid supplement is one product that you do not want to miss.
Finally, the last bodybuilding supplement that you should be taking is some form of greens product. When you’re shooting to gain the types of muscle mass you’re looking to do, you’re going to be eating a very high volume of food – so much that at times you’re going to really struggle to get it in.
This means that you must focus on as calorie dense foods as possible. Unfortunately, that means most whole vegetables are not going to have much of a place on your diet. They will simply fill you up too fast and prevent you from getting the calories in.
But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in.
When you take this, you’ll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass.
Bodybuilding Supplement Tips (Filmed in Las Vegas with Lee Hayward)
Take a few minutes to watch this quick summary of what we just discussed above. Lee and I filmed it while in Las Vegas recently. We had a fun time with a great back drop and few laughs too. I know you’ll like this one.
Got anymore specific bodybuilding supplement questions? Post them below.
P.S. I know you guys are going to bombard me with, “Which brand should I take?” And here is my answer because this question used to drive me crazy too.
First off, there is not a best bodybuilding supplement brand. It’s impossible to determine. Everyone will tell you something different. You won’t be able to tell the difference (for the most part). And you’ll waste enough to energy to sprint up the CN Tower so do yourself a favor and take MY advice:
You cycle your calories. You cycle your cardio. You cycle your weight routines. You cycle the foods you eat so cycle various supplement products too.
In light of adaptation I suggest you cycle various products to maximize your gains and give up the search for the best brand.
If the best bodybuilding supplement brand existed, you would know about it and be using it already.
Garden of Life Probiotics Formula is a whole food dietary supplement. Delivers 15 Billion probiotic cells daily; broad spectrum protection with HSOs; and rapid release and delivery. UltraZorbe 100-percent vegetarian capsules and dairy free. Contains no artificial colors or preservatives.
Probiotics (Pro = positive, biotic = life) are living microflora that play a critical role in maintaining good health. Present in many live foods but destroyed by heat processing, live probiotic cultures populate the intestinal tract where they play a positive role in digestive and immune health.
Broad spectrum protection: Primal Defense ultra is the ultimate high potency, broad spectrum probiotic formula, made with 15 billion live cells per day and 13 species of beneficial cultures including soil-based probiotics called Homeostatic Soil Organisms (HSOs).
HSOs play a positive role in digestive health by supporting a healthy lactic acid bacteria count and healthy pH levels in the gut.
The key probiotics in Primal Defense Ultra can thrive in the toughest digestive environments and are undeterred by stomach and bile acids.
Probiotic Saccharomyces Boulardii nourishes and supports healthy intestinal epithelium lining integrity, the front line for the body’s defense system, and promotes healthy intestinal comfort and function.
A unique blend of Lactobacillus and Bifidobacterium probiotics promotes regular bowel function and supports immune health.
(These statements have not been evaluated by the Food and Drug Administration. this product is not intended to diagnose, treat, cure, or prevent any disease.)
One bottle containing 90 capsules of digestive enzyme
Made with 13 species of beneficial cultures including soil-based probiotics called homeostatic soil organisms (HSOs)
Promotes healthy intestinal comfort and function
100% vegetarian
Dairy free; includes no artificial colors or preservatives.
Probiotics are beneficial microflora that play a critical role in maintaining good health.
* Healthy human intestines contain billions of both good and potentially harmful microorganisms. The good bacteria in the intestines are considered to be an integral part of normal immune system support.
Probiotics are important because they can synthesize certain vitamins and short-chain fatty acids to support a healthy intestinal lining and bolster immunity.
* When your intestinal lining is occupied by healthy beneficial flora, it deprives unwelcome microorganisms of both space and nutrients.
Healthy people usually have a ratio of approximately 85% good to 15% potentially harmful organisms in the intestinal tract. In some cases, even those who appear to be well might have an unfavorable ratio as a result of daily exposure to environmental toxins and a modern lifestyle. For example, taking antibiotics or drinking chlorinated water may change the optimal microbial balance essential for good health.
Garden of Life believes that probiotics are most beneficial when they are not separated from their food source. Primal Defense &, unlike isolated probiotic products, contains fermented whole foods and multiple strains of beneficial probiotics in the form of the Homeostatic & Soil Organism Probiotic Blend.
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When a person feels depressed, something needs attention. Too much stress can make it hard to cope, and important feelings may be suppressed or turned inside. A major loss or grief requires time and emotional support for real recovery—and even a buildup of minor stresses (disappointments, setbacks, trouble in relationships, or work-related problems) can contribute to depression. Dietary deficiencies, allergies and sensitivities, hormonal imbalances, or biochemical conditions may also be involved. A person going through a period of mild sadness or depression may find relief through homeopathy. The guidance of an experienced homeopath is often valuable, to choose a remedy that fits the situation best. Any person with deep, long-lasting, or recurring depression should seek the care of a licensed mental health professional.
Why do athletes use Antioxidants for sports and fitness?
Some athletes say that antioxidants
• help protect the body from free radicals.
What do the advocates say?
Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.
There is conflicting evidence whether the best time to supplement with an antioxidant is before or after a workout.
How much is usually taken by athletes?
Most research has demonstrated that strenuous exercise increases production of harmful substances called free radicals, which can damage muscle tissue and result in inflammation and muscle soreness. Exercising in cities or smoggy areas also increases exposure to free radicals. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before they can damage the body, so antioxidants may aid in exercise recovery. Regular exercise increases the efficiency of the antioxidant defense system, potentially reducing the amount of supplemental antioxidants that might otherwise be needed for protection. However, at least theoretically, supplements of antioxidant vitamins may be beneficial for older or untrained people or athletes who are undertaking an especially vigorous training protocol or athletic event.
Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg of vitamin C per day for several days before and after intense exercise may reduce pain and speed up muscle strength recovery. However, taking vitamin C only after such exercise was not effective in another double-blind study. While some research has reported that vitamin E supplementation in the amount of 800 to 1,200 IU per day reduces biochemical measures of free-radical activity and muscle damage caused by strenuous exercise, several studies have not found such benefits, and no research has investigated the effect of vitamin E on performance-related measures of strenuous exercise recovery. A combination of 90 mg per day of coenzyme Q10 and a very small amount of vitamin E did not produce any protective effects for marathon runners in one double-blind trial, while in another double-blind trial a combination of 50 mg per day of zinc and 3 mg per day of copper significantly reduced evidence of post-exercise free radical activity.
In most well-controlled studies, exercise performance has not been shown to improve following supplementation with vitamin C, unless a deficiency exists, as might occur in athletes with unhealthy or irrational eating patterns. Similarly, vitamin E has not benefited exercise performance, except possibly at high altitudes.
Many teens visit the gym with a dream of packing on so much muscle they will be contenders for a Mr Universe title within a few months. Very few succeed in gaining even a few pounds of muscle since their approach to the task is as haphazard as most of their activities. They know what they want, but don’t know how to start.
To the teen brain, heavier is best and such weights lifted anyhow will help them reach their target. Quite the reverse often occurs, since heavy bars in inexperienced hands can cause injury which will delay the gaining process. It is far better to learn safe and correct lifting techniques using lighter loads. The untrained body needs time to adjust to the higher demands placed upon it but will reward patience with steady progress.
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Before any complex lifts and exercises are attempted the trainee should be taught how to lift barbells and dumbbells from the ground. A demonstration from a good teacher showing that way the back must be maintained in its natural alignment, with the power for the lift originating from the thigh muscles, will be enough for some. Others find the squatting movement difficult and round their back when lifting. I find that encouraging learners to squeeze their shoulder blades behind them helps correct this. If this fails, a few repetitions on a lat pull down machine can replicate the feeling and posture required. If the gym has full length mirrors they can be used when learning the proper style. Even miming the squatting, without using weights will help those not making progress.
Once correct lifting form has been established then individual exercises can be taught. At first it is better to concentrate on major muscle groups such as the thighs, back, chest and abs. When these are exercised more growth hormone is produced which encourages muscle gain. Most teens want bigger biceps to impress their friends but as they represent a quite small proportion of the body’s overall muscle bulk, working them only produces small amounts of growth hormone. However, in order to satisfy the teen’s ambitions, the biceps can be given time in the starter schedule.
Depending on the facilities available, there are many exercises for each major muscle group. Squatting with a barbell, dumbbells or a Smith machine will produce bigger thighs, as will leg press, leg curl, leg extension and hip flexor machines. Body weight squatting can be made more testing using a one legged squat. Plyometric exercises will produce more functional muscles and are covered in other articles.
Back muscles can be developed using a lat pull down machine, a pull up bar, bent over rowing with either dumbbells (single arm) or a barbell ( two arms), and using a pec deck machine in reverse, facing the back rest and pulling the pads together behind the back.
The gym favourite, the bench press , can produce large pectoral muscles, but larger growth is encouraged when dumbbells are sometimes substituted for the barbell. Inclined and declined presses on a bench develop the upper and lower pecs respectively and should be an essential part of the routine. The cable machines are a good for pecs growth but many learners use too high a weight and bend their arms using bicep strength instead of maintaining good form. The biceps will grow but there are better movements for that.
The biceps muscles flex the arm and rotate it at the elbow so any movement doing that will encourage growth. The movement is done with dumbbells, barbells, an EZ bar (an especially shaped bar) and on machines. A preacher bench, or an inclined bench can be used to isolate the upper arm, so that cheating methods cannot be used to lift the weights by swinging the body.
Hoodia Gordonii is an unambitious little South African desert cactus type plant that has a big future ahead of it. A gift from the native San people who live in the Kalahari Desert in South Africa, this tiny plant the natives’ call “Xhoba” has already began impacting the world of weight loss with its extraordinary hunger stopping traits. What the Aboriginal San Bushmen have known for a long time and the rest of us are merely beginning to realize is that Hoodia has appetite suppressant qualities distinguished by plant scientists and named P57. This P57 active element has been examined, tested and identified to have the power to reduce calorie intake by up to 1,000 calories a day.
So will any South African cactus do when it comes to helping you to stay away from snacks? Indeed not, don’t go to the local florist and buy yourself a desert cactus to eat. Of the succulent and asclepiad genus there are 2,000 species of ascleoiadaceae, divided into 300 genera, half from the succulent category. Hoodia Pseudolithos and Trichocaulon are members of the Trichocaulon sub-section from the Kalahari Desert region of S. Africa that touches Angola, Botswana and Namibia. Hoodia Gordonii is the name of the cactus you will want to get but don’t plan on taking a outing to the South Africa and getting some Hoodia cacti for yourself; the Hoodia desert cactus are under strict control by the S. African government. It is considered an endangered plant and only Hoodia cactus farmers with certification may produce and sell the Hoodia.
Can Hoodia affect the world’s obesity problem and help the planet be a slimmer place? Business organizations including, Council for Scientific & Industrial Research (CSIR), Phytopharm, Pfizer and most recently Slim Fast all believe so. All of these companies have banked on Hoodia’s success and together have invested millions of dollars, wanting to corner the marketplace on weight loss. Looking at Hoodia’s journey from Xhoba, plant of The San Bushmen to being today’s miracle plant for weight loss we need to first look at where Hoodia’s been over the past thirty plus years. The greatest amount of time, CSIR analyzed Hoodia to isolate the molecule p57, once they eventually obtained it; they then sold the rights of p57 to Phytopharm. In 1998 The Phytopharm Company leased marketing rights to Pfizer, who invested thirty-two million only to subsequently drop out of the scene because p57 was too expensive to synthesize as a pill. Pfizer’s situation has now been taken over by The Unilever Corporation, the parent company of Slim Fast. Slim Fast at present plans on delivering a Hoodia weight loss supplement to nutritional stores in a couple years.
Almost a year ago, on November of 2004, the Hoodia plant contracted big media coverage when CBS’s Sixty Minutes did a show on Hoodia’s appetite suppressant qualities. With the 60 minute TV exposure, Hoodia was now wanted plant by dieters all-round the globe. People having a hard time staying on their diets desired Hoodia now, not in a couple of years, the secret was out and Hoodia was becoming an indispensable plant. I’m sure after that 60 minutes program was aired, numbers of dieters looked into moving to the Kalahari Desert and making themselves a tiny Hoodia garden of their very own. Luckily, as it is today there isn’t a reason to go to that extent, where there is a consumer need; there are many businesses happy to fill that request. There were a few businesses that were informed of Hoodia before the news coverage broke and were in the right place at the right time. It didn’t take long though for numerous other organizations to create associations with South African Hoodia Gordonii growers and get Hoodia supplements into stores.
Nowadays there are numerous brands marketing both Hoodia powder form and extracts; how long will the Hoodia plant supply last is the question on dieter’s minds right now. The Hoodia Gordonii succulent is a very hard plant to grow; the plants need very much care and management with irrigating, temperature and sunshine. Where it stands today there are only a couple of Hoodia harvesting centers in the South Africa and the Hoodia plant takes two to three years before it’s ready to be exported. Taking this into account, the multi-million dollar question is, for how many months can the Hoodia succulent plant export continue? Because of this situation buyers should be aware if the Hoodia they are getting has been independently tested and certified to be pure Hoodia Gordonii from South Africa. There are companies out there taking advantage of the great demand and interest in Hoodia and supplying a low quality product.
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In order to discuss whether or not to use herbs for teen depression, we must first look at what teen Depression looks like. We must also consider the possible causes for depression. Finally, we will discuss treatments of teen Depression. A few suggestions that may help you and your teen will be provided.
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Symptoms of Teen Depression
Teens are characteristically moody so teen Depression can be missed. Grades may drop, and there may be evidence that their performance in school is deteriorating. They may not have the same enthusiasm or motivation like before. They are restless and express anger and rage. Changes in their appetite or sleeping patterns, either too little or too much could indicate Depression. Substance Abuse and/or suicidal thoughts or attempts may occur. If you suspect you’re teen may be depressed get them help as soon as possible.
Causes of Teen Depression
Life events such as death of a friend or loved one, breaking up with someone, and failure may all trigger symptoms of Depression in teens. Losing a job and chronic illnesses can also trigger Depression. Other traumatic events such as abuse of all kinds and being in a serious accident may also cause Depression in teens.
Treatments for Teen Depression
Treatments for teens who are depressed may include Psychotherapy or talk therapy. Medications such as antidepressants might be prescribed. While on this medication your teen should be monitored as some of the antidepressants may cause your teen to have suicidal thoughts and some may actually attempt it. Your support is essential to your teen’s recovery.
Herbs for teen Depression are most definitely an option for treatment. Many herbs are used as seasonings and others can be blended into supplements. Other herbs like Chamomile can be brewed into teas and others such as Dandelion Root can be used in salads as well. As with any change to a health plan you should consult with your child’s doctor to determine if herbs are acceptable in treating your teen’s depression and if there are any conflicts with prescriptions they may be taking. A high quality will have had the interactions of the ingredients studied.
The metabolic paths of the ingredients should have been tested. The ingredients should be made at pharmaceutical grade to ensure potency, efficacy, and the ingredients of the supplements that are on the label are what is actually in your supplement.
Conclusion with Helpful Hints
Get help for your teen is imperative. Make sure all appointments are kept and if medicine is prescribed be sure your teen is actually taking it. Provide them a healthy diet and help them to get enough sleep. Your teen should be encouraged to keep a journal and allow them to share it or not. It could reveal patterns of behavior or through the writing your teen may discover new things about themselves. Consider having a no suicide contract with your teen that is both verbal and written. If your teen is talking about committing suicide, first call 911 and then call their therapist, you need to tell someone. Above all else, let your teen know how much you love them. Have confidence in yourself and if you need it get help.
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3 Random Fitness and Nutrition Tips
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
I just had some random workout and nutrition tips for you on my mind today, so here they are:
1. Onions = Amazing Superfood… Eat onions daily if possible.
Not only do I love onions, but I recently read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.
Kind of weird huh… but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.
I’ve also read dozens of studies that correlated onions with pretty impressive reductions in cancer risk.
I like to add onions to almost any meals I can think of… slices on sandwiches, added to salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.
2. Mix up your workouts with “5-minute bodyweight exercise challenges”
This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.
You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.
Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed). I’ve also used 1-arm dbell swings for these 5 min drills and they work great.
This works best by trying to do 20 or 30 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.
We’ve even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.
From what I’ve seen, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are pretty impressive numbers. I think my record was somewhere around 225 bw squats in 5 minutes.
3. Example of the Glycemic Index (GI) being useless
In several of my newsletters in the past, I’ve given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.
Case in point…
Watermelon has one of the highest measured GI’s of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!
Trust me… watermelon isn’t making anyone fat!
The lesson… GI is almost useless when you’re not considering “Glycemic Load”, which also factors in the quantity of carbohydrates ingested in a typical serving.
Of course, if you haven’t already read Isabel De Los Rios’ Diet Solution Program, I highly recommend you check it out… it’s everything you could ever want to know about nutrition, calories, macronutrients, foods that burn fat, foods that stimulate fat gain, and so forth…
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Going back to school is a time of change and adjustment from those carefree days of summer. “Once kids return to school they’re on much more of a schedule. They may not get as much sleep and they also have more stress from homework and extracurricular activities like sports,” says board-certified gastroenterologist, Dr. Joseph Brasco. “Kids are also indoors more and around other people which increases the likelihood of exposure to more germs. All of these things place the body under increased stress and take a toll on the immune system.” Kids are also exposed to unhealthy food choices from the school cafeteria and eating on the run. “Relying on the school cafeteria and fast foods is a prescription for bad digestion.”
Probiotics or “friendly bacteria” can support the immune system. “Because the bulk of the immune system is in the gastrointestinal (GI) tract if you ensure intestinal health and harmony it has the benefit of supporting overall immune function,” says Dr. Brasco who is also co-director of The Colon and Digestive Disease Center of Huntsville, Alabama. Here’s how it works: In a healthy bowel, good microorganisms aid digestion and nutrient absorption while keeping potential pathogens (harmful microorganisms) under control. When the good bacteria become depleted an imbalance of microflora in the gut occurs. Probiotics support a normal gastrointestinal balance of good and potentially harmful bacteria to help maintain a balance, healthy internal environment.
“Probiotics help keep a balance of good bacteria in the gut, which in turn help balance the immune system of the gut, which helps balance the immune system of the body,” says Dr. Brasco. “Even if kids aren’t having GI problems, probiotics can help to support and maintain the immune system.”†
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A healthy diet starts in the morning. “Send kids off with a good breakfast,” says Dr. Brasco. And skip the school cafeteria as much as possible too. “Give them a lunch made at home, say, an organic peanut butter and jelly sandwich. Include water, so they’re not always drinking soda.” Keep healthy foods handy after school too. “Eating on the run should be limited. But if you have to, skip the drive through and give kids nutritious types of food, like yogurt, a healthy food bar or make a trail mix with organic dried fruit, almonds, sunflower seeds and shredded coconut. You’ll have a portable healthy snack.”
Once kids are back in school it’s extra important to make hygiene a top priority to get rid of germs and help fend off colds. “Kids need to practice simple hand washing with a mild soap and get under the finger nail beds with a small scrub brush before they eat and anytime they go to the wash room,” says Dr. Brasco. “It’s not necessary to use an anti-bacterial soap since it destroys both good and bad bacteria.”
Except for the occasional late-night studying for a test, make sure you have a lights out time so that kids get enough sleep. “Kids need between eight and ten hours sleep. Ideally kids in high school should be in bed by 10:30 and those in pre-high school should be in bed by 9 or 9:30.”
Finally, as much as possible, help ease the stress your child experiences. Once of the best places to start is by limiting extracurricular activities. “Kids can’t belong to everything,” says Dr. Brasc “They need to pick and choose.”
I’m writing about teen creatine supplementation. Creatine may be the most effective legal supplement of all time. Creatine improves muscular endurance. It also enhances muscle mass and speeds recovery during intense training.
Because creatine is the most popular bodybuilding supplement, I am amazed at all about the misinformation and confusion surrounding it. The most common question I am asked is whether their teen should use creatine – but very few of those people even know what creatine is.
Creatine is an amino acid that occurs naturally in your body. Your body’s total creatine pool (for an average sized teen) is around 120 grams. Under certain conditions, your body can store up to 160 grams.
Each day your body breaks down about 1.5% of your creatine pool. There are two ways that it can be replenished. Your diet provides a little (about 2g per pound of beef/salmon), and the rest is synthesized. So, what does creatine do? Think of creatine as a pool of energy.
If you supplement with creatine, your creatine pool gets “fuller,” thus providing you with more energy for your workout. Because of this, you can theoretically do more work and achieve greater gains!
What are the best dosages of creatine to take? For the first five days of supplementation, I recommend taking 20 grams per day divided into four 5-gram doses. Research has shown that the most rapid way of increasing muscle creatine stores is by loading. After your 5-day loading phase, take 5 grams per day. This is to maintain your elevated creatine store.
Many new products claim that they have better creatine transport systems. This may be true, but only to a limited extent. Creatine, taken in a pure powder form, is not degraded in the stomach; so you shouldn’t believe any manufacturer claiming that their product “reduces”, or “stops” creatine degradation in the stomach.
Next comes creatine uptake. This is where there may be some truth. Research has shown that creatine uptake is mediated by insulin. This means that taking creatine with large amounts of glucose (shown to increase insulin levels) may enhance creatine uptake.
Do men and women respond the same way to creatine supplementation? Several short-term studies on female athletes have shown that creatine has a limited value for females. You also have to consider the studies showing that there are ergogenic benefits for women supplementing with creatine.
In these studies, gains in body mass and fat-free mass weren’t as rapid as in men. Creatine supplementation for women is still a highly debated topic, and I would recommend that women hold off on taking creatine until a conclusion has been reached.
What are the side effects of creatine? The only side effect from creatine supplementation ever reported has been weight gain. There has been no evidence of the anecdotally reported side effects of muscle cramping, dehydration, or increased risk of muscle injury.
Teen’s who supplement with creatine may exhibit some if these problems, but their occurrence in subjects taking creatine is not greater than their occurrence in subjects taking a placebo.
Is the weight gain water or muscle, however? Some people have suggested that because the gains are so rapid, they must be caused by water retention. Although it is generally accepted that the initial weight gain may promote some water retention, a number of recent studies do not support this.
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These studies indicate that although the body’s total water is increased, the increase is proportional to the weight gained. Since muscle is abour 80% water, if you were to gain 10 lbs of muscle, then 8 lbs of the weight gain would be water, and the body’s total percentage of water would not be affected. Many studies show that long-term creatine supplementation increases fat-free mass, and has no effect on the percentage of total body water.
Should children or teens take creatine? No studies have ever shown that creatine supplementation may be harmful to children or teens, however less is known about the effects of supplementation in younger athletes.
Consequently, I would only recommend creatine supplementation to a teen who is involved in a serious training program, is eating a well-balanced diet, and has supervision for his/her supplementation program.
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Tollie’s “OnlyaDreamer152″ YouTube Video Series
Losing 300+ pounds…his passion for no child to live as he did!
Tollie, who lived his life as “the fat kid” and dealt with his self-inflicted circumstances in a self-destructive way, ballooned to over 500 pounds by the age of 24.
The pothole-ridden first few chapters of Tollie’s life are viewed by most people as nothing short of inspiring, as seen in various national publications.
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