Archives December 2022

Benefits Of Creatine

Creatine is one of the most used sports supplements to improve the performance of athletes. Being the supplement with the most studies behind it, it is undoubtedly a good choice, but:

What is creatine?, What benefits does it provide?, Which one to choose?, How to take it?, Can its use be at risk?

Table of contents and content

  1. What is creatine?
  2. What are the benefits of creatine?
  3. Which creatine to choose?
  4. How to take creatine?
  5. Can creatine be at risk?

What is creatine?

Creatine is a natural compound, which is made up of three amino acids. These amino acids are methionine, arginine and glycine.

Its name comes from the Greek “Kreas”, which means meat. This is because meat and fish are the main sources of creatine that exist, and although our body can create a small amount of it on its own, the contribution from food is necessary.

What are the benefits?

The main function of creatine is to aid in the recovery of fuel from the body. This can be positive, seeing improved sports performance in strength sports, or in endurance sports.

However, creatine has more functions that go beyond energy regeneration and athletic performance, such as:

  • It helps fight amyotrophic lateral sclerosis (ALS).
  • A large part of creatine accumulates in the musculature (90%), but a small part accumulates in the brain. The use of creatine improves cognitive function.
  • Prevents and helps treat muscle and bone loss in the elderly.
  • It increases fat loss in people over 50 who combine it with resistance training.

As you can see, it provides many proven benefits, ranging from improved sports performance, to the prevention or treatment of diseases.

Which one to choose?

There are different types of creatine (ethyl ester, Kre-alkaline, etc.), with creatine monohydrate showing greater safety and efficacy under scientific rigor. Also, if you have the Creapure seal, better. The choice is simple.

How to take it?

One of the big issues that revolve around this supplement is its way of use.

The general recommendation is to take 5g a day, so that an ergogenic and safe effect is obtained. However, the requirement of a person weighing 100kg is not the same as a person weighing 60kg. Therefore, the ideal is to use a safe, effective and individualized dose (0.08g / kg).

There are many types of protocols, but the one I use in consultation is to apply 0.08g/kg per day for 6-8 weeks. And once the charging is finished, apply a wash-out of 2-4 weeks.

We can even enhance its effect if we accompany it with 100g of Carbohydrates and 50g of Proteins. In addition, when taken after sports, its effectiveness is increased.

Can its consumption be at risk?

It has always been thought that its consumption can be harmful to health, and the kidneys can be affected. Nothing further, it has been proven that creatine does not exert any harmful effect on them.

In addition, it has been observed that it does not present problems in the short term with an intake of 20g / day, nor in the long term with an intake of 5g/day.

However, let this not serve as a precedent to become dependent on its consumption. The ideal is to leave a break every 6-8 weeks, as indicated above.

If you liked this article, leave it written in the comments and tell me what other topic related to sports nutrition you would like me to write about.

How Many Eggs is Good to Eat a Week

How many eggs is good to eat a week? This issue has made the egg has been a very feared food with many myths behind it, such as the relationship between its consumption and the increase in cholesterol. However, with the latest advances it has been possible to verify that this food has very interesting properties, which leads us to ask ourselves the following questions.

Table of contents and content

  1. How many eggs can I eat throughout the week?

In healthy people egg consumption is not limited to three eggs a week as has always been thought. I’ll talk about it next.

  1. What are the properties of the egg?

The properties of the egg make this a fantastic food, which should not be feared if not make it part of our healthy diet.

  1. How to choose a quality egg?

The quality of the egg depends on different factors and although there is not much difference between them, thanks to its labeling you can better know its origin from the moment it is laid until we buy it.

How many eggs can I eat throughout the week?

The egg has long been a very feared food because of the false belief that it makes us fat and makes us raise cholesterol. Well, recently it has been seen in different studies that the consumption of eggs is not related to the increase in cholesterol.

What are the properties of the egg?

The egg has been a very feared food because of the false belief that it fattens and raises cholesterol. Well, the egg is not a fattening food. An egg only provides 80 colarías, 6.4 grams of protein and 4.8 grams of fat. The egg is one of the foods of animal origin with the best fat composition, being rich in omega 3. The white is rich in proteins and B vitamins, while the yolk is rich in fats and vitamins A, D and E.

To all this is added that it contains iron, potassium and magnesium, as well as carotenoids, lutein and zeaxanthin, which help prevent eye disorders. A healthy person will be able to consume up to 3-5 eggs a day, but as long as they are from “happy hens”.

How to choose a quality egg?

The question we will ask ourselves will be, how to identify an egg of happy hens?, the key I tell you below.

When you go to buy eggs, always look at the labeling that is reflected in the shell of this and observe the first digit. If the first number we have on the label is a 1 (campero) or a 0 (organic), we will be facing eggs from happy hens and although they are a little more expensive, they are of better nutritional level (although they really do not differ much from those that are not happy hens), in addition to having a slightly more pleasant taste.

The most important thing about choosing this type of eggs is to promote happy breeding for hen.

Anxiety With Food

Today I want to talk to you about anxiety with food, which is something that we have so normalized, that we do not see it as a problem, and even less be aware of everything that can suppose us.

Do you think you have anxiety?, Can anxiety affect your relationship with food?, How can we avoid it?

Table of contents and content

  1. What is anxiety?
  2. How do I know if I have anxiety?
  3. Anxiety with food

What is anxiety?

What I want to talk about is anxiety, which defines a state of mind that is characterized by great restlessness, intense excitement and extreme insecurity. This anxiety will always subtract us, both in health and in our progress when it comes to losing fat or gaining muscle mass. Having anxiety is a problem, but there is a bigger problem and that is not being aware that you have. So how can we know if we have this?

How do I know if I have anxiety?

Do not worry that today I bring you some profiles so that you know if you have developed it or not:

  1. When a person presents anxiety, when expressing their feelings they usually overflow in tears.
  2. They tend to obsess over wanting to have everything under control.
  3. They usually appear to be quiet people, but inside their minds go a thousand per hour.
  4. In addition to carrying their problems, they tend to carry problems that do not correspond to them.
  5. They tend to have a life full of excesses (food, shopping, etc.).

If you have felt reflected in one of these points, changes must be made so that the problem does not get worse. If no solution is put in place, this could affect all facets of your lives, such as your relationship with food.

Anxiety with food

Ghrelin is a gastric hormone that regulates appetite and nutritional homeostasis. However, in addition to these functions, it also modulates insulin secretion and even memory.

This is also known as the hunger hormone, which is produced in the endocrine cells of the digestive tract and its secretion can be altered by different causes, among which is anxiety.

And when does our body produce ghrelin? This is increased during fasting, so it induces hunger. For this reason, if you suffer from anxiety with food, it will possibly be because you eat too little and space out meals too much. However we have an Ace up our sleeve and it is called leptin.

Leptin is a protein that is released mainly in fat tissue, which helps us control that anxiety that can make it difficult for us to achieve a good relationship with food.

What functions does it have? Inhibits that produce hormones and peptides that increase our appetite and desire to eat, increases our satiety and Increase our daily spending (looks good, right?)

And how can we increase it? Eat slowly, do not be too restrictive with food (the greater the flexibility the better adherence), make stops every X time if you are losing weight so that there are no metabolic adaptations and the process is not so hard, generate a good daily activation and reduce your day-to-day stress.

Normally we can learn little by little to manage anxiety, but if it overwhelms us and we do not know how to control it, we can always count on the help of a psychology professional and a nutrition professional, who will give us the tools so that we can achieve it.