Five fitness principles

March 23rd, 2010

Five fitness principles

 

1.Keep your metabolism fired up. If you want to take full advantage of this standard, then you have to concentrate on morning exercise program. By doing this you will burn more calories from fat in the morning (on an empty stomach), and you will get a greater metabolic increase than if you exercise at night.

2. Don’t eat too much at night try to avoid eating late night food. Eat 4 hours before you go to bed.

3. Drink maximum water. Water is essential to mobilizing and burning fat. Keep a 20-ounce water bottle by your desk, in your car and by your bedside and try to drink eight glass of water a day.

4. You have to keep a record of your daily caloric consumption as you fine-tune your program according to your goals.

5. Allow yourself some of the foods you love – in moderation. It will keep you normal and increase your commitment to the entire program over the long haul.

The 10 Essential Nutritional Tips For Getting Lean

The 10 Essential Nutritional Tips For Getting Lean

1.Eliminate junk foods. (Fats and Sugars).

2. Reduce the amount of overall fat in your diet to maximum of 30%. Eating less than 20% of your calories from fat is even better. But remember, some fat is essential and some fats are better than others.Olives, nuts and seeds, various oils – and canola.Fatty fish are all good fat choices. Keep some of these types of fats in your diet.

3. Adjust your caloric ratio to increase protein during the day and decrease carbs at night. As a general rule, you want about a gram of protein per pound of body weight per day. Eat protein throughout the day so your muscles get what they need, when they need it. Keep carbs lower in the evening, as you have fewer energy demands as the day goes on.

4. As the saying goes: Eat breakfast like a king, lunch like a prince and dinner like a pauper.

5. Time your carbs. Get your carbs in the morning and afternoon and lay off them at night when your body does not burn them as efficiently. Carbs are also best when eaten before or after workout.

6. Eat several small meals (5-6 per day), and eat less as the day goes on.

7. Eat 25-35 grams of fiber a day. Great sources of fiber include wheat bran, oatmeal and beans.

8. Vegetables are a great snack and a great mainstay. Eat five servings of veggies a day.

9. Eat and do brisk walk. Very light physical activity, like a stroll after dinner, not only helps digestion, but also helps boost the metabolism.

10. Take supplement’s in your diet with nutrients in needs – especially if you are cutting calories.

Weight loss diet

7:00 a.m.

Weight loss diet

Morning

• Three egg whites two pieces of brawn bread and one cup of tea.

11:00 a.m.

• Drink one glass of grapefruit juice without salt.

Afternoon

1:00 p.m.

• Take one piece of chicken boiled and two pieces of brawn bread and do add loads of salad in your lunch. If chicken is not available then do take 3 egg whites.

3:00 p.m.

• Take one cup of tea without sugar before entering to gym.

Evening

7:00 p.m.

• Take boil fish or chicken with two pieces of brawn bread.

10 Hidden causes of Fatigue

10 Hidden causes of Fatigue

 

1.SNOOZE-TILL-NOON
Solution: Catch up a better time

We most of us opt for Saturday mornings to sleep.As we don’t know it’s a bad move.Everyone has a biological clock which determines when we are sleepy and when we are vigilant.When we wake up every morning we used to sleep till noon on the weekends.This thing has become routine of our life.During this time our body gets upset because our body use to release a wake up hormone called cortisol.Which usually begins three and four in the morning and climax at about 11.When you lie in bed this time,you suppress the release of cortisol,dumping your brain into that weekend twilight zone.
So,it’s imperative to go bed early,not sleeping late.To keep yourself happy wake up every morning at the same time.
2.BRIGHT LIGHTS
Solution: Get out of the spotlight before bed

Research suggests that exposure to normal indoor lighting can disrupt your brain’s notion of light and dark,putting you in a state of constant.”As we human being are designed to be vigilant in day and feel tired at night.Indoor lights put us in a confusion from natural process.
It’s better to keep away from bright lights,such as bathroom,mirror and install a dimmer switch in your living room.
3.BLOOD-PRESSURE QUIRKS
Solution: See your doctor for quick test
If you become woozy after standing for long periods or dizzy while taking a hot shower, or you’re prone to fainting, have your physician evaluate neurally mediated hypotension
4.How dry you are
Solution: Hit the bottle
Once you feel thirsty, you’ve already lost one to two percent of the fluid in your body. When you hit the three percent mark, you’ll start to notice a decline in physical performance. Water is made largely of energizing oxygen, and it also helps carry oxygen through the body in your blood. So drink eight glasses of water a day, or more if you exercise heavily.
5. TOO MANY CARBOHYDRATES
Solution: Introduce some culture to every meal
Deficiencies in the diet can lead to fatigue. “Men who eat only high-carbohydrate meals and restrict their protein – so they’re eating only, say spaghetti, bread, fruits or salads – will be subject to slumps. Carbohydrates cause the body to release serotonin, a calming chemical. Protein causes the body to produce dopamine, which has the opposite effect.”
You don’t need to reduce your overall carbohydrates or increase your protein consumption (carbs should make up the bulk of a healthy diet, and most of us consume plenty of protein). Just be sure to mix and match. “Include one serving of high protein food such as yogurt, lean meat, low- fat milk or beans at every sitting, “This will go along way toward keeping you energized.”
6. UNEXPECTED SIDE EFFECTS OF MEDICATION
Solution: Go alternative
Sure, you know that cold medications and cough syrups can make you drowsy. But you may not have known that the list of other potential energy-sappers features many familiar drugs that can cause fatigue when taken in higher than-recommended doses. These include painkillers, such as benzocaine and pramoxine and even a few asthma and blood-pressure medications. Talk to your doctor about non-sedating alternatives.
7. FEAR AND LOATHING
Solution: Take your brain on a trip
Nothing like a do-or-die work deadline to leave you wiped or the day. “Fear makes you tense your muscles, which leads to fatigue just as if you were out chopping wood. “Fear also makes you hold your breath, depriving you of oxygen. This too, can lead to fatigue.”
8. NOISY COWORKERS
Solution: Plug ’em
If you work amid loud noises, chances are you end your days feeling bushed. Israeli researchers had 35 workers in a clamorous textile mill switch off between wearing earmuffs and no earmuffs. The workers were asked to submit urine samples and fill out questionnaires at regular intervals. By the end of day the day, the urine of workers with no sound protection tended to be significantly higher in control, a chemical that indicates stress. Workers with no earmuffs also reported considerably higher levels of afternoon fatigue and crankiness.
If you’re surrounded by loud noises exacerbated by loudmouthed colleagues, suggest they chill out. If you have a door, shut it. If earmuffs or earplug are doable, use them.
9. YOU’RE EYES DOING OVERTIME
Solution: Reach out and touch someone
The eyes are windows to the soul, said some dead poet. They are also triggers to fatigue WHEN OUT OF FOCUS. “If you’re having a hard time focusing, you’ll twist your body into awkward positions, leaning forward into the computer screen or hunching over your desk.” All that hunching can leave you bone-tired, Vision problems also hamper concentration, which can cause fatigue.
Take a 5 to 10 minute break from your computer or paperwork every hour. Use the time to do other less stressful visual tasks, such as making phone calls.
10. REALLY BORING WALLPAPER
Solution: Buy a toy fire engine
There is no question that colors affect our moods, and surrounding yourself with nothing but somber colors can make you both fatigued and depressed. Add warm colors of the spectrum to your environment such as yellow, orange and especially red.

Basic Workout Principles

Basic Workout Principles

 

Overview
Don’t try to do too much too fast. Resistance training is a gradual, progressive process and you want to develop a positive upward trend no matter where you are starting. You are training your muscles to do things they have never done before or have not done in a while.

• They are good learners, but the learning process takes time. Do not try to make big gains suddenly.

• Favor strict technique over heavy weights. If used correctly, the techniques will give you the results you desire for one simple reason. They are the most effective way to target the muscles you are training. To maintain proper technique, watch your body to see if you are throwing your weight around, meaning you are overcompensating to accomplish the movements. A mistake like this prevents you form isolating the muscles each exercise is designed for. If you can not isolate, drop the weight.

• Stay hydrated before, during and after your workout. Do not wait until you are thirsty to drink water. By that time, you are already dehydrated. Staying hydrated will help maintain your strength and endurance, and also help you burn body fat.

• Do not plan on doing the same exercise, reps and program for any longer than six weeks at a stretch. As you advance, your goals will change, so be methodical in your development, but do not get formulaic. You have to constantly provide new stimuli to keep muscle growing.

• Guard against over training. More is not always better. Remember: Training is just a stimulus; the real growth occurs outside the gym with proper nutrition and recuperation. Do not be afraid to miss an occasional workout or take a week off now and then, especially when you hit a training plateau.

Warm Up:-
Spend about five minutes warming up your body at the start of every workout. That means getting the blood flowing., raising the heartbeat, core temperature and metabolic rate with five minutes of aerobic exercise. Use the stationary bike, treadmill, jump rope — whatever gets your motor running. Do not just look around. Visualize what you want to a accomplish in your workout.
Warm Down:-
When you are finished with your workout , move into a five-minute low-intensity aerobic exercise. Ride the bike, use the treadmill, whatever suits you best, but keep your heart rate under 100 beats per minute. This allows your metabolism to slow steadily and your body to recover in a controlled fashion.
Stretch:-
The Second step of wrapping up a workout is to stretch the muscles you have just worked. Perform stretches with slow, deliberate movements, without bouncing or jerking.
Replenish:-
Right after you finish training, replenish your body with water and fast acting carbs like raisines, mashed potatoes, bananas or a post-workout drink. Directly after training, your body needs carbohydrates to replenish energy reserves. Try to get your carbs within 30 minutes of training or, better yet, drink a carb drink as you train. If you miss this window of about 30 minutes, you would not have as good a chance to replenish your carbs fully before the next day’s workout. In addition to carbs, consume whey protein to aid in muscle growth and recovery. Whey protein powder quickly dissolves into amino acids, which provide your body with the building blocks to enhance recuperation.

Benefits of Weight Training

Benefits of Weight Training

•  
•  
• Weight training tones your muscles which looks great and raises your basal metabolism… which causes you to burn more calories 24 hours-a-day. You’ll even burn more calories while you’re sleeping.
• Weight training can *reverse* the natural decline in your metabolism which begins around age 30.
• Weight training energizes you.
• Weight training has a positive affect on almost all of your 650+ muscles.
• Weight training strengthens your bones reducing your risk of developing osteoporosis.
• Weight training improves your muscular endurance.
• Weight training will NOT develop big muscles on women….just toned muscles!
• Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
• Weight training makes you less prone to low-back injuries.
• Weight training decreases your resting blood pressure.
• Weight training decreases your risk of developing adult onset diabetes.
• Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
• Weight training increases your blood level of HDL cholesterol (the good type).
• Weight training improves your posture.
• Weight training improves the functioning of your immune system.
• Weight training lowers your resting heart rate, a sign of a more efficient heart.
• Weight training improves your balance and coordination.
• Weight training elevates your mood.

Reduce volume of tea intake.

Do not eat bread which has JUST been toasted.

Stay a distance from your charger.

Drink more water in the morning, less at night.

Do not drink coffee twice a day.

Reduce your volume of oily food.

Best sleeping time is from 10 at night to 6 at the morning.

Have 8 hours sleep. Lack of it will make a person stupid.

Do not have HUGE meals after 5pm.

Do not take capsules with cold water.

Do not lie down immediately after taking medicine before sleeping. 

If you can't get on early morning runs, 5-8 in the afternoon is a great time for jogging.

When battery left last grid, do not answer the phone. The radiation is 1000 times.

Answer the phone with your left ear. It'll spoil your brain directly if you use your right ear.

Do not use earphone for long time. Rest your ear a while after 1 hour.

 

Creatine

Creatine
Overview:

Creatine is a naturally occurring amino acid (protein building block) found mainly in muscles. Fifty percent of creatine in our bodies is ingested through the foods we eat while the other 50% is made in the liver, kidney, and pancreas. Roughly one-third is in its free form as creatine, while the remainder is bound to phosphate and called creatine phosphate or phosphocreatine. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is broken down into creatine and phosphate. The energy released in this process is used to regenerate ATP, a major source of energy within the human body that drives a number of biological processes including muscle contraction and protein production.

Creatine supplements have gained much popularity in recent years, particularly among body builders and competitive athletes. In fact, as many as 4% of Americans have taken a sports enhancing supplement. Estimates ranging from $45 - $1.4 billion dollars are spent on sports related supplements each year, including roughly $14 million on creatine specifically. The attraction of creatine, again, is that it may enhance athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting).

However, not all human studies have confirmed this beneficial response and not every individual responds positively to creatine supplements. For example, people who tend to have naturally high stores of creatine in their muscles will not experience an energy-boosting effect from extra creatine. Preliminary clinical studies also suggest that creatine's ability to increase muscle mass and strength could hold special advantages for combating muscle weakness associated with various neuromuscular disorders.
Uses:

Athletic performance

Although not all clinical studies agree, some conducted in both animals and people have shown that creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises (such as weight lifting). These positive effects were mainly seen in young people (roughly 20 years of age). Also, creatine along with resistance training has been reported to increase bone mineral density in elderly individuals, thereby reducing the risk for osteoporosis. Although it does not appear to improve physical endurance, there is some suggestion that speed for short periods of time may improve with use of creatine.

The use of creatine for athletic performance, however, is controversial and its use is restricted by several athletic organizations. The National Collegiate Athletic Association (NCAA), for example, prohibits member schools from giving creatine and other muscle building supplements to their athletes. The French Agency of Medical Security for Food (AFSSA) asserts that the use of creatine supplements is "against the spirit of sportsmanship and fair competition." The Healthy Competition Foundation, a nonprofit organization founded by the Blue Cross and Blue Shield Association to educate the public about the risks of performance-enhancing drugs in athletic competition, "urges abstinence from creatine use and reminds athletes, coaches, and parents that skill, dedication and hard work are the most important qualities for success in sports…"

In addition, there is concern about athletes taking pure creatine supplements because of the potential for serious side effects such as damage to the kidneys in otherwise healthy people and the risk of inhibiting the body's natural formation of creatine. Some suggest that the solution is to only use creatine as part of a complex sport nutritional supplement that includes other exercise enhancing substances but this theory has yet to be tested.

Also of concern is the marketing of creatine containing supplements directly to teens. This age group is particularly vulnerable to the enticing but misleading claims about changing one's body shape with little effort. One survey conducted with college students found that teen athletes frequently exceed the recommended loading and maintenance doses of creatine. Meanwhile, neither safety nor effectiveness in those under 19 has ever been tested.

Neuromuscular disorders

Neuromuscular disorders refers to a group of conditions characterized by muscle weakness and wasting. They are caused by either a problem in the muscles themselves or as a consequence of a dysfunction of the nerves responsible for making muscles move. Examples include muscular dystrophy, amyotrophic lateral sclerosis (ALS, often referred to as "Lou Gehrig's disease" and characterized by progressive loss of control of voluntary muscles due to destruction of nerve cells in the brain and spinal cord), and McArdle's disease (a disease characterized by abnormal storage of glycogen [a form of energy made from the sugar glucose] in muscle tissue leading to muscle pain, cramps, stiffness and poor exercise tolerance).

Given that some studies suggest that creatine supplements may improve exercise performance in athletes, researchers have asked the question of whether this benefit may be conferred to people with neuromuscular disorders as well. Preliminary research in people and animals suggests that creatine supplementation for short periods of time (generally, 5 - 7 days) may improve muscle strength, increase lean body mass, and enhance exercise performance in those with neuromuscular disorders. Long-term, well-designed trials are needed.

Parkinson's disease

People with Parkinson's disease (PD) have decreased muscular fitness including decreased muscle mass, muscle strength, and increased fatigue (excessive tiredness). A small clinical study found that giving creatine to individuals with PD improved their exercise ability and endurance. In another clinical study, creatinine supplementation improved PD patient moods and led to a smaller dose increase of drug therapy. More research is needed in this area.

Heart disease

A preliminary clinical study suggests that creatine supplements may help lower levels of blood lipids (cholesterol) in men and women with abnormally high concentrations of lipids in their blood.

In a few clinical studies of people with heart failure (HF), those who took creatine (in addition to standard medical care) had significant improvement in symptoms and exercise capacity compared to those who received placebo. One clinical study in 20 patients with HF found that short-term creatine supplementation in addition to standard medication lead to an increase in body weight and an improvement of muscle strength.

Creatine has also been reported to help lower levels of homocysteine. Homocysteine is a marker of potential heart disease, including heart attack and stroke.

Other

Some preliminary clinical evidence from animal studies suggests that creatine may prove beneficial after brain injury from trauma (such as after a car accident) by preserving brain function. It is premature to draw conclusions for people from this information. This potential application of creatine requires further research.

Similarly, one clinical study of a small number of people with rheumatoid arthritis examined whether creatine could help combat muscle weakness, a common complication of this joint disorder. Muscle strength did improve in 8 of the 12 participants in the study. However, the authors concluded that the data was not strong enough yet to draw definite conclusions for those with rheumatoid arthritis. More research will be useful.

Several clinical studies have found that creatine supplementation improves mood and ability to perform tasks in sleep-deprived individuals.
Dietary Sources:

Approximately 50% of creatine in our bodies is made from other amino acids in the liver, kidney and pancreas, while the other 50% is ingested through the foods we eat. Wild game is considered to be the richest source of creatine, but lean red meat and fish (particularly herring, salmon, and tuna) are also good sources.
Available Forms:

Supplements are commonly sold in powder form, although liquid preparations, tablets, capsules, energy bars, fruit-flavored chews, drink mixes, and other preparations are also available.
How to Take It:

Pediatric

Despite the growing numbers in grades 6 through 12 using creatine, safety and effectiveness have not been tested in those under 19. Therefore, use of creatine supplements is not recommended for children or teens.

Adult

Loading dose in exercise performance (for adults ages 19 and older): Take 5 grams of creatine monohydrate, 4 times daily (20 grams total daily) for one week.

Maintenance dose in exercise performance (for adults ages 19 and older): Take 2 - 5 grams daily.

For cholesterol reduction (for adults ages 19 and older): Take 20 - 25 grams daily, for 5 days, followed by 5 - 10 grams daily thereafter.

It appears that the absorption of creatine is enhanced when it is taken together with carbohydrate foods (such as fruits, fruit juices, and starches). The doses mentioned have been tested frequently in athletes. It is important to note, however, that it is not known whether these dosages have the same effects in non-athletes.
Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Side effects of creatine include weight gain, muscle cramps, muscle strains and pulls, stomach upset, diarrhea, dizziness, high blood pressure, liver dysfunction, and kidney damage. The weight gain is thought to be due primarily to water retention. Rhabdomyolysis (breakdown of skeletal muscle tissue) and acute kidney failure was reported in one case involving an athlete taking over 10 grams daily of creatine for 6 weeks. Creatine should not be used by anyone who already has problems kidney function, high blood pressure, or liver disease. Taking creatine supplements may prevent the body from making its own natural stores. The long-term consequences of this are not known.

A 2001 report by the Food Safety Agency of France (AFSSA) raised questions about creatine supplements possibly putting users at greater risk for cancer, particularly if such supplements are taken for long periods of time. However, the European Commission and the Council for Responsible Nutrition in the United States both determined that AFSSA's claims are unsubstantiated and not based on any scientific evidence of a connection between creatine and cancer. All 3 organizations do agree, though, that risks of long-term use of creatine are not known at this time.

Creatine supplements containing contaminants from the production process have been reported. Be sure to buy products made by established companies with good reputations, and who distribute their products through trustworthy and knowledgeable establishments.
Possible Interactions:

If you are currently being treated with any of the following medications, you should not use creatine without first talking to your health care provider.

Cimetidine, diuretics, NSAIDs, and probenecid -- Creatine may increase the likelihood of damage to the kidneys if taken with cimetidine (Tagamet, a medication used for heartburn and to prevent ulcers), diuretics, probenecid (used for gout), or non-steroidal anti-inflammatory (NSAID) medications (such as ibuprofen or Advil).

Other substances -- The combined use of caffeine, ephedra (a very concerning substance once found in sports or weight loss supplements that was banned in 2004), and creatine has been associated with at least one report of a stroke in a male weight lifter. It is believed that the combination of creatine with herbs and medications that stimulate the central nervous system contributed to the stroke.
Alternative Names:

Phosphocreatine

    * Reviewed last on: 6/7/2007
    * Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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Creatine side effects: Fact or fiction?

Creatine side effects: Fact or fiction?

Creatine has established itself as one of the most effective and popular supplements available for people wanting to build muscle and improve performance. However, there are concerns that creatine is unsafe. Are the stories about creatine side effects that often appear in the popular press based on fact or fiction?

Creatine is a very popular supplement. That's mainly because it accelerates gains in muscle size and strength compared to exercise alone. In a 12-week trial by Jeff Volek and a research team from Pennsylvania State University, creatine users ended up stronger in both the squat and bench press compared with subjects using a "dummy" supplement [9]. They also gained twice as much muscle.
Creatine side effects

There are claims that creatine users are more susceptible to cramps, muscle spasms, and even pulled muscles. However, in a three-year study designed to find out whether these creatine side effects really do exist, creatine had no effect on the incidence of injury or cramping in a group of American footballers [2].

Research published in the journal Medicine and Science in Sports and Exercise shows similar results [3]. In a group of 26 athletes using creatine for up to four years, there was no difference in the reported incidence of muscle cramp or injury compared with athletes not using creatine.

A more recent study, published in the September 2004 issue of the International Journal of Sports Medicine, also shows that creatine side effects are rare [11].

A group of 175 subjects received either 10 grams of creatine or placebo daily for an average period of 310 days. Diarrhea and nausea did cause three subjects to stop using creatine. But there were no other significant differences between the groups.

Researchers from Truman State University also report that long-term creatine use appears to be safe [7].

Twenty-three members of an NCAA Division II American football team were divided into a creatine group and a control group who took no supplements.

Subjects in the creatine group averaged 14 grams of creatine a day for three years. However, the researchers could find no detrimental effects on either kidney or liver function.

When I started using creatine in 1996, I can still remember one occasion when I suffered from extremely painful muscle cramps. After teaching a 45-minute exercise class in a hot and humid swimming pool hall, the first thing I should have done was get something to drink. But I didn't. Instead, I went straight into the office and sat down to read a newspaper.

Suddenly, the back of my left thigh started to cramp up. So, I straightened my leg to try to ease the pain. Then, the front of my thigh started to cramp as well. I didn't know what to do. I couldn't bend or straighten my leg — so I just sat there hoping the pain would go away.

Of course, I have no idea whether or not creatine contributed to the problem. Scientists aren't really sure what causes cramp in the first place. But up until then, I'd never experienced such painful cramps in the front and back of my thigh at the same time. Now, I always make sure to carry a bottle of water with me when I go to the gym.

Most people aren't aware that creatine has protective effects in heart, muscle and neurological diseases. In fact, several months of creatine supplementation in men and women with borderline high cholesterol levels reduces very-low-density lipoprotein levels (the so-called "bad" cholesterol) by almost one-third [1].

Similar findings are reported in the journal Metabolism. Twenty-eight days of creatine supplementation and resistance exercise lowered total cholesterol levels to a greater extent than resistance exercise alone [10].
The bottom line

Carefully controlled studies over the short- (five days), medium- (nine weeks) and long-term (up to five years) have yet to demonstrate that creatine supplementation has any adverse effects on blood pressure, kidney or liver function in healthy individuals [3, 5, 6, 7, 8].

Of course, an absence of evidence is not evidence of absence. The fact that large trials have yet to find any serious creatine side effects doesn't mean that none exist. There are isolated case reports of individuals suffering from kidney problems after using creatine [4]. Anyone with existing liver or kidney problems, or those predisposed to such ailments, should seek medical advice before using creatine.

About The Author
Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you're stuck in a rut with your current exercise and diet plan... fed up with only losing a pound here and there... or still skinny after months (or even years) of trying to build muscle and gain weight... click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.
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References
1. Earnest, C., Almada, A., & Mitchell, T. (1996). High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clinical Science, 91, 113-118
2. Greenwood, M., Kreider, R.B., Melton, C., Rasmussen, C., Lancaster, S., Cantler, E., Milnor, P., & Almada, A. (2003). Creatine supplementation during college football training does not increase the incidence of cramping or injury. Molecular and Cellular Biochemistry, 244, 83-88
3. Schilling, B.K., Stone, M.H., Utter, A., Kearney, J.T., Johnson, M., Coglianese, R., Smith, L., O'Bryant, H.S., Fry, A.C., Starks, M., Keith, R., & Stone, M.E. (2001). Creatine supplementation and health variables: a retrospective study. Medicine and Science in Sports and Exercise, 33, 183-188
4. Pritchard, N.R., & Kalra, P.A. (1998). Renal dysfunction accompanying oral creatine supplements. Lancet, 351, 1252-1253
5. Poortmans, J.R., & Francaux, M. (2000). Adverse effects of creatine supplementation: fact or fiction? Sports Medicine, 30, 155-170
6. Kreider, R.B., Melton, C., Rasmussen, C.J., Greenwood, M., Lancaster, S., Cantler, E.C., Milnor, P., & Almada, A.L. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and Cellular Biochemistry, 244, 95-104
7. Mayhew, D.L., Mayhew, J.L., & Ware, J.S. (2002). Effects of long-term creatine supplementation on liver and kidney functions in American college football players. International Journal of Sport Nutrition and Exercise Metabolism, 12, 453-460
8. Vannas-Sulonen, K., Sipila, I., Vannas, A., Simell, O., & Rapola, J. (1985). Gyrate atrophy of the chloroid and retina: a five year follow-up of creatine supplementation. Opthalmology, 91, 1719-1727
9. Volek, J.S., Duncan, N.D., Mazzetti, S.A., Staron, R.S., Putukian, M., Gomez, A.L, Pearson, D.R, Fink, W.J., & Kraemer WJ. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine and Science in Sports and Exercise, 31, 1147-1156
10. Arciero, P.J., Hannibal, N.S. 3rd, Nindl, B.C., Gentile, C.L., Hamed, J., & Vukovich, M.D. (2001). Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Metabolism, 50, 1429-1434
11. Groeneveld, G.J., Beijer, C., Veldink, J.H., Kalmijn, S., Wokke, J.H.J., & van den Berg, L.H. (2004). Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. International Journal of Sports Medicine, 25