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Creatine is one of those supplements in which a large number of myths and legends, both positive and negative, weigh heavily. This is quite curious since Creatine is probably the supplement with the largest number of studies and scientific evidence, so we will take advantage of all this evidence to shed some light and summarize the benefits of creatine, mentioning the studies that exist in this regard and giving some recommendations for proper use.

What is creatine?

Creatine is made up of three amino acids: L-arginine, Glycine and L-Methionine. Amino acids are the basic building blocks of protein and our body is capable of synthesizing a small amount of creatine per day, around 1 gram. The remainder of the creatine must come from diet and supplementation.

There are quite a few foods that have a significant creatine content, basically meat or fish, highlighting the following:

• Herring: 0.7g of creatine per 100g
• Pork: 0.55g of creatine per 100g
• Cow: 0.45g of creatine per 100g
• Salmon: 0.45g of creatine per 100g
• Tuna: 0.4g of creatine per 100g
• Rabbit: 0.35g of creatine per 100g
• Chicken: 0.35g of creatine per 100g
• Cod: 0.3g of creatine per 100g

Como podrá comprobar, ningún alimento tiene una gran cantidad de Creatina. To get to 5 grams of creatine we would need just over 700 grams of herring, which is why creatine supplements are so popular.

How does creatine work?

Before talking about the benefits of creatine or recommending how to take it, we must understand how it works and the effects it has on our body.

When creatine enters our body (or after being produced by our body), it binds to a phosphate molecule to create creatine phosphate. ATP (Adenosine Tri-Phosphate) is the body’s source of energy. When the body oxidizes any macronutrient, it does so to make ATP. It is responsible for driving almost all the bodily processes that exist.

By hydrolyzing a phosphate molecule, energy is released to power whatever process we are carrying out, for example contracting a muscle. Having lost a Phosphate, it is no longer Tri-Phosphate (ATP) but Di-Phosphate (ADP), which by itself is pretty useless.

This is when creatine comes into play, which will “donate” its phosphate molecule so that ADP can be converted back into ATP. With this new source of energy we will be able to train longer and harder!

Creatine benefits.

Now that we know how it works, we can move on to listing the benefits of creatine. Our goal is to clarify the picture rather than contribute to mysticism about creatine, so we will rely only on effects with scientific evidence.

• Improves sports performance: as we explained previously, greater access to Adesonine Tri-Phosphate provides us with more energy so we can train longer and with greater intensity. It is especially beneficial for high intensity and short duration exercises, such as weight training, crossfit or calisthenics. There is scientific evidence in the form of two meta-analyses (meta-analysis 1 and meta-analysis 2 to ) who conclude that there are benefits in this regard. It is the most sought-after benefit of creatine and it is the one with the most evidence, so it is worth taking creatine for this alone.
• Increases muscle mass: creatine has been linked to a greater amount of muscle mass, however this may be due to increased fluid retention (study). It may also be due to the fact that thanks to the previous point, muscle mass increases due to a greater intensity of training.
• Post-workout and post-injury recovery: Studies suggest that creatine helps prevent muscle damage and improves recovery after injury. It has also been related (study) taking creatine with antioxidant effects that reduce cramps and with brain rehabilitation or other injuries.
• Muscular dystrophy: strong a 2013 review of 14 studies found that people with muscular dystrophy who supplemented with creatine had an 8.5% improvement in strength compared to subjects who did not take the supplement.
• Depression: a study carried out in South Korea with 52 women who added 5 grams of creatine to their antidepressant treatment and experienced improvements in their symptoms after two weeks.
• Cognitive habilyties: strong a 2003 study published evidence that creatine can improve cognitive performance. After supplementing with 5 grams of creatine for 6 weeks, the subjects who did not take a placebo among the 45 people who participated in the study, obtained better results in tests of memory and intelligence.
• Other benefits: studies have been published that support the benefits of creatine in lowering cholesterol levels and diabetes, accumulation of fat in the liver to , and homocysteine levels.

Does creatine have risks?

It is very difficult to find another supplement with greater safety guarantees than creatine. There are a number of studies that show that there are no short-term problems with fairly high creatine intakes, up to 20 grams. There are also studies that do not report any long-term problems with more reasonable doses of 5 grams.

It is common to think that creatine can be harmful to the kidneys, an idea refuted by several studies. There has been talk of a relationship between creatine and increased baldness from this study, but it does not really establish a direct connection nor are there other studies that corroborate this idea.ea.

Which, how and when.

To take full advantage of the benefits of creatine, there are some guidelines to keep in mind when taking creatine, but it is not as complicated as it may seem.

First, there are several types of creatine: monohydrate, hydrochloride, ethyl ester, creatine phosphate, creatine nitrate, creatine citrate, creatine gluconate… the creatine that has the most scientific evidence behind it is creatine monohydrate, so that’s it. the one we recommend. There is the Creapure seal of approval which is more expensive than normal monohydrate, so we can only recommend Creatine Monohydrate and Creapure Creatine.

The recommended dose of creatine is between 0.8 and 1 gram for every 10 kilos of weight, that is, a person weighing 80 kilos would take 8 grams of creatine. Much has been said about the need for a loading phase consisting of 5 days taking 20 grams of creatine, there is no clear evidence in this regard and in any case it would only accelerate the filling of our creatine reserves, so at a recreational level it does not seem too much. necessary.

Greater benefits have been reported from creatine taken with carbohydrates or carbohydrates and protein and after training.

Despite all these benefits that we have talked about throughout this article, it may be that you are part of the percentage of non-responders to creatine, which is between 20 and 30% of the population.

conclusions.

Despite all the noise that surrounds sports supplementation in general and creatine in particular, the benefits of creatine are evident and proven, as well as the safety of its consumption both in the short and long term. However, we always have to start with the assumption that supplementation is a very small percentage of our success compared to the three factors that really make you progress: nutrition, training and rest.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

I’m sure you’ve heard of rice recently. Because it is a very fashionable food that today we can get so many benefits. Therefore, we will describe everything about this ingredient. Its characteristics, benefits and how to use it in the kitchen.

Properties of red rice

Red rice has the characteristic of storing whole grains. It is native to China and is present in its shell or in its natural deposits Deposits of natural deposits Deposits of deposits

Because it doesn’t polish the rice, it’s brown rice, and since it retains the bran and germ as is, it provides more fiber, minerals, and vitamins than white rice. Among its micronutrients, the B complex, potassium, zinc, iron and vitamins stand out, concluded in a study carried out in Italy.

Similarly, red rice has less protein and carbohydrates than the white rice we often use. This is because, as already mentioned, it is not processed and is whole.

Published on Unplash by LOGAN WEAVER

Published on Unplash by Carl Newton

Published on Unplash by Jakob Owens

As published studies in food chemistry point out, beyond this, red rice is rich in polyphenols and has a strong antioxidant effect on your body. There are advantages of acid and antacid and antacid and antacid action.

benefits of red rice

We should always prioritize whole grains over refined ones. Red rice belongs to the former and fulfills other characteristic functions such as its large amount of pigment. Many have advantages such as anti-atherogenic effects due to their antioxidant capacity. Increases good cholesterol in the blood.

Similarly, its richness in fiber reduces the glycemic index of various dishes and is beneficial for people with dyslipidemia and diabetes. Causes white rice.

Rich in fiber and low in blood sugar, it is particularly effective in preventing and controlling diabetes.

On the other hand, the abundance of bran contributes to proper intestinal transit, especially since it becomes a food product with a prebiotic effect on the body, which helps prevent or reverse constipation.

Like other whole grains, red rice is always more beneficial than the refined version, but in this case it has antioxidant pigments and the special benefits of polyphenols found in this variety of rice. There is.

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Published on Unplash by Ryan De Hamer

How to use red rice in cooking

Red rice is a very versatile ingredient on our table. You can cook it in boiling water for about 20 minutes or steam as needed.

Like other brown rices, red rice can be used to make a variety of salads, hot sides, stir-fries, casseroles, or even more creative dishes like burgers and vegetarian burritos.

Red rice is a noble food with excellent properties and many advantages. Therefore, it is recommended to use it as a substitute for white rice and other refined cereals.

References | Food Chemistry, Volume 80, Number 4, April 2003, pages 589-596; Food Chemistry, Volume 124, Issue 1, January 1, 2011, pages 132-140. 131 No.. 5 1421-1426. and Arch Intern Med. 2010; 170(11):961-969, doi:10.1001/archinternmed.2010.109.

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There are many comments on social media about the multiple benefits that cider vinegar can offer, and there are still indications of antibacterial effects and body fat… are they really as good as we want to believe?

Apple cider vinegar transformed into a miracle product

Apple cider vinegar is a widely used ingredient in the preparation of salads, pickles and fermented products. Acetic acid, which is highly acidic and its main component, is believed to be associated with fat burning and weight loss.

Also, vinegar and other acidic foods have an antibacterial effect due to their acidity, which is why this ingredient is often used in household preservatives to prevent the growth of bacteria and fungi.

Apple cider vinegars offer the same guarantee as other vegans, but some do, for example we usually use it for condiments, but now the consumption itself is promoted, 2 tablespoons diluted with water or carbonated water and stevia to make it feel more comfortable with all the benefits of vinegar.

Apple cider vinegar, like many other foods, offers a variety of benefits to the body, but it does not have any miraculous effects on our bodies.

But beyond all the advantages that vinegar provides, when it was nothing, it became a miraculous product. We consume only 2 tablespoons a day and vinegar does not provide many nutrients and, like other foods, it has no magical power in this poor quality diet. It is included, but the positive effects of vinegar are not perceived, but if you prefer to enjoy the benefits, it is better to include it in a balanced dietary framework.

Like many other foods, cider vinegar offers a series of benefits for the body, but it is not as miraculous as social networks believe because it does not have any miraculous power.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can share the progress you get from training, so we look forward to seeing how you experience the benefits of physical exercise. Download it here.

Today we are going to talk about how beneficial the practice of physical exercise is for our health, both physical and mental. In the 21st century, being overweight is one of the biggest problems worldwide, being a major cause of death or diseases that can lead to death.

We live in a world in which technological advances are immense, which encourage a sedentary lifestyle. This generates diseases such as obesity and diabetes, something that should not happen.

We are going to tell you about the benefits of practicing physical exercise, even if it is only about 30-45 minutes a day, about 4 days a week, which will help you lock down a sedentary lifestyle and you can benefit from countless benefits.

WHAT IS PHYSICAL EXERCISE?

Physical exercise is any activity that improves and maintains a person’s physical fitness, health, and well-being. That is why these activities imply both psychological and physical benefits. It is one of the activities with the greatest impact on health, preventing even countless diseases. The benefits of physical exercise in our body are many, which we are going to talk about in this article.

BENEFITS OF PHYSICAL EXERCISE

Regulates our weight: exercise accompanied by a good diet are the main enemies of obesity. By doing this, we will control our weight more easily. It is important to understand that in order to lose weight, we are going to have to burn more calories than we consume, therefore, diet and sports are essential to achieve it. If you want to know more about how to lose fat, we recommend our article about it.

Helps reduce the risk of cardiovascular diseases: if we exercise, we will strengthen our heart, and therefore, our circulation will undoubtedly improve. If we increase our blood flow, oxygen levels rise, helping to lower high cholesterol and heart disease. In particular, improving our cardiovascular health is one of the benefits of aerobic exercise, although any type of physical exercise will have positive effects.

Control of sugar levels: another of the benefits of exercise, the practice of this can help reduce blood sugar levels, thus making insulin work better in our body. This is very helpful for diabetic people.

Goodbye to tobacco: if you smoke, exercising can help you quit something as harmful and addictive as tobacco. The practice of exercise helps us reduce cravings at a general level, thus reducing the urge to smoke if one is quitting.

An exceptional state of mind: when we do sports, our body releases chemical substances, such as endorphins. These make our mood improve and we feel more relaxed. Sport is undoubtedly a great enemy of stress, anxiety and depression.

Strong muscles and bones: if we exercise regularly from our childhood, we will see how stronger muscles and bones develop. In addition, one of the benefits of anaerobic exercise throughout life can help us reduce the loss of bone density in the long run, in addition to increasing or maintaining our muscles and strength.

Restful sleep: by exercising, we will be able to sleep more and better, according to a systematic review of the scientific evidence in this regard that relates both ideas.

Sexual health: physical exercise is related to greater confidence and vitality in the sexual sphere, and it has also been shown that it can improve problems of erectile dysfunction and low libido.

Better quality of life: if you do sports regularly, you will reduce the risk of dying prematurely, since you will avoid heart problems and some types of cancer.

Great for the elderly: Different studies have shown that physical exercise helps the elderly to avoid declining cognitive levels.

Respiratory improvement: exercise helps regulate respiratory capacity, being a great ally against asthma or allergies.

Help at work: physical exercise helps us face our day-to-day work much better, both physically and mentally. It makes us feel more relaxed, without so much stress, and therefore, we will perform better in our work.

Improves the skin: the practice of exercise will help to stimulate circulation, something that will improve the skin of our entire body. In addition, it is an exceptional ally against cellulite.

Prevents cancer: exercise can help prevent colon cancer, since exercising accelerates the passage of waste through our intestines. In addition, by exercising we regulate hormonal levels, being something great to avoid cancers such as prostate cancer due to excess testosterone, and even breast cancer.

BIOLOGICAL BENEFITS

Optimization of the resistance and physical form: strength training has great benefits when it comes to gaining muscle mass and on the other hand one of the benefits of cardiovascular exercise is fat loss, the result of the combination of both is the improvement of body composition and physical performance.

Control blood pressure: being heart-healthy is one of the most common goals of people who are new to sports and are in luck since one of the benefits of physical exercise is the improvement of arterial health.

Maintains and increases bone density: Strength training and increased bone density is one of the most studied benefits of physical exercise. This is especially interesting for women, whose menopause has negative effects on bone density and osteoporosis.

Greater flexibility: many times improving flexibility is not a goal for people when they start training, however, greater flexibility and postural health end up having much more positive implications than is usually thought for the health of recreational fitness practitioners.

Improvement in muscle tone and strength: in relation to the first point that we have discussed, doing sports will create adaptations in our muscle mass, whatever our activity and as long as we accompany the exercise with an adequate diet for this objective.

PSYCHOLOGICAL BENEFITS

Increase our happiness: the practice of exercise helps us to release endorphins, the hormones that give us that feeling of happiness. Different studies have shown that the practice of sport is a great ally in order to reduce the symptoms of depression.

Less stress levels: many times at the end of the work day, one reaches very high levels of stress, which is dangerous for one’s health. Simply by practicing a little sport before or after work, you will almost immediately experience a drop in stress levels.

A great self-esteem: when doing sports, we will see how our body begins to look better. This generates a certain pleasant sensation when having a beautiful body, improving the image that one has of oneself. Physical exercise can help improve one’s perception of oneself, making one value oneself more.

Better social relationships: this is linked to the previous point, because if we improve our self-esteem, we will be able to improve in terms of social relationships. This is so because if you are sure of yourself, you will have a better chance of reaching out to others, making yourself seen and heard.

Goodbye anxiety: as we have already discussed in another article, the practice of exercise is the biggest enemy of anxiety. With doing a little exercise a day we can see how the symptoms of anxiety are gradually reduced.

Memory optimization: when doing sports, we see how our memory improves and the ability to learn things we were unaware of. This is so because physical exercise increases the production of hippocampal cells that are responsible for memory and learning.

Greater productivity: different studies have proven that exercising helps to increase productivity, both in students and workers. Above all, doing physical exercise before the day helps us stay more active throughout the day.

Control of addictions: when a person has sex, uses drugs or does something that gives them pleasure, the brain releases dopamine, which generates an immense pleasant stimulus. This is a problem, as many people become addicted to drugs for this reason. Exercise can help addicted people to recover little by little, since exercising has a positive effect, delaying the desire to use drugs. In the case of alcohol, we see how its consumption alters the consumer’s life, since it generates certain sleeping problems, for example, among many others. If we do sports, we can have a more conciliatory sleep, being something of great help for this type of person.

CONCLUSIONS

Although we all think we know all the benefits of physical exercise, these are such numbers that it is practically impossible to be aware of all of them. We hope that this brief repository has provided you with useful information and if you liked it, we ask you to share our article to reach more people.

We already know that there are celebrities who are prone to the use and abuse of miracle diets and epidemic pseudotherapy, but far from the scientific evidence. In that sense, no one can beat Gwyneth Paltrow and her company Goop.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Except now, famous actresses are competing in this area. In fact, the CEO of Twitter is part of the new Silicon Valley trend, stoicism. Basically, it means not only feeling satisfied with what each person has, but above all, distanced from their feelings.

Dorsey participated in the popular podcast “Ben Greenfield Fitness: Diet, Fat Loss, Performance” a few days ago and talked about the habits that he followed both in his daily life and in his diet. Some of these habits, like meditation, commuting, and seven minutes of daily exercise, seem like healthy habits with health benefits.

5 meals a week

However, there are other habits that are not only scientifically unfounded, but can even be dangerous for the body. In particular, the CEO has shown that he only eats once a day on weekdays and completely fasts on weekends.

This means that Dorsey only eats five times a week. Typically, fish, chicken, or chops are served with salad, spinach, or Brussels sprouts. For dessert, use dark chocolate or berries. As a general rule, intermittent fasting brings many benefits to our body by reducing cardiovascular risk factors and helping to lower metabolic age.

Fasting followed by a dose of cat is called a 20/4 fast and is also known as “warrior food.” This type of disconnection we recommend that you have a less powerful design than usual.

The idea of ​​intermittent fasting is to continue consuming the daily calories we need based on our activity, but keep in mind that it is a shorter period. However, the CEO’s dinner, he says, seems to be very light and very restricted in terms of food and nutrients.

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On top of this, he then fasts for almost 48 hours over the weekend. Fasting every other day for 24 hours is common and has advantages, but fasting for more than 24 hours at a time can be dangerous and there is no evidence that it has many advantages over other fasts. Also, if you still want to try it, I recommend going to a doctor and doing it under his supervision.

Take advantage of supplements

Jack Dorsey also commented on the use of supplements. He only recommended taking a multivitamin.

In reality, a truly healthy diet should provide us with all the vitamins and nutrients our bodies need without having to rely on supplements. In fact, some studies have shown that the use of some of these supplements can have adverse effects. Most of the time they are safe, but the ideal is to get the vitamins through the diet.

ice bath

Another habit of the famous CEO is to start the day in an ice bath as soon as he gets out of bed. Some studies have shown that it is a technique that has anti-inflammatory and analgesic effects in athletes.

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However, the scientific evidence does not show that this activity offers a different advantage than that offered by other active recovery techniques, such as the topical application of ice. It is also not recommended for people with respiratory, cardiovascular hypothyroidism.

If we decide to try an icy bath, or a very cold shower, the main thing is not to act like Jack, but to go from the warmth of the bed to the cold of the ice. Exposure to this cold should be short-lived so as not to put you at risk, and it is recommended to manage it medically if possible.

In addition to these habits, Dorsey has been shown to follow other routines, such as tracking her sleep and taking notes about her day on her phone. Low risk activities.