Anamo.eu Sports+

Alternatives to EAS Cancelled Supplements

sportsplus@anamo.eu (Anamo.eu Sports+) — Tue, 09 Feb 2010 21:34:54 +0000

EAS has canceled some of products, because they are going to replace them with new arrivals. Until then, here is a handy alternatives guide.

Canceled Product: EAS Myoplex Race Recovery
Package: 500gr
Alternatives: Rapid Recovery Complex 950gr Orange

Canceled Product: EAS Carb Loader
Package: 750gr
Alternatives: Enduro Fuel 1125gr Orange, Enduro Fuel 2250gr Orange

Canceled Product: EAS Phosphagen HP
Package: 1600gr
Alternatives: Phosphagen Elite 1900gr Orange, Nitro Fusion 900gr Orange

Canceled Product: EAS Myoplex Storm Bars
Package: Box with 12 Bars of 80 grams each
Alternatives: Sci-MX Protein Flapjack 24 Bars Orange & Caramel

Canceled Product: EAS Myoplex Energy Bars
Package: Box with 12 Bars of 60 grams each
Alternatives: -

Canceled Product: EAS Precision Carbs
Package: -
Alternatives: -

Canceled Product: EAS Glutamine Matrix
Package: -
Alternatives: -

10 Muscle Building Tips

sportsplus@anamo.eu (Anamo.eu Sports+) — Mon, 12 Oct 2009 21:15:46 +0000

Winter season is the perfect time to begin your winter bulk. As a general rule, whenever you are trying to add additional muscle to your frame you are going to have to also accept some fat gain. The reason being - in order to stimulate muscle growth you need to be in a caloric surplus and oftentimes some of those additional calories will get transfer to body fat. Luckily, as long as you are smart about your bulk, you can minimize fat gain while maximizing muscle gain.

1. Lift Heavy! One of the biggest factors you need to remember with your training program is that you MUST be applying an overloading stimulus. Without this, your body is not going to have any reason to turn those extra calories into muscle and you will just gain a great deal of body fat. Definitely not what you are looking for here.

2. Eat carbohydrates around your workout During a bulk you cannot be afraid of carbohydrates. They are going to supply your body with the energy it needs for muscle building. Generating muscle tissue is a very energy consuming process so you need to be sure to meet your needs. If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body needs them the most and they are least likely to end up on your body in the form of fat. You still should consume some carbohydrates during your other meals however the portion sizes can be slightly smaller.

3. Eat More... Period This could possibly be the biggest mistake most beginners make when they are entering a bulking period. The minute they lose sight of their abs they shy off the amount of food they are consuming for fear of getting fat. This will severely short circuit their potential muscle gains and possibly even stop them altogether.

4. Limit Cardio Sessions While you are on a bulk you should limit your cardio sessions to once or twice a week. You are going to want all of your energy to go towards adding muscle so if you are expending a great deal through cardio activity then you are defeating your goal. If you do choose to include more cardio work into your program (for example if it is necessary for a sport you participate in) then you are going to have to increase your calories even more to compensate for this.

5. Eat More Fat Many younger guys who are trying to successfully gain weight are going to have to consume astronomical amounts of calories. If you try to eat completely clean foods while doing this you may find your stomach feeling rather uncomfortable. The best way to handle this is to look at consuming foods that, while still are healthy, are more dense in calories. This means that they will take up less room in your stomach thereby allowing you to consume more calories to meet your needs. Since one gram of fat has 9 calories whereas protein and carbohydrates both have 4 this will make it easier. Make sure these are healthy sources of fat you are eating.

6. Focus on compound exercises When creating your workout program for bulking it is best to always first choose compound exercises. These are the ones that are going to stimulate the greatest number of muscle fibers and give you the biggest bang for your buck. Examples of such are:

Chest press
Military press
Squats
Deadlifts
Lunges
Bent over rows

7. Allow for enough rest As important as your workout program is, rest is also just as important. Without allowing your body to recover from your workouts you will not provide it with the opportunity to grow back stronger. Remember that you progress while you are resting. When you are actually performing your workouts you are tearing down your muscle, thus in all reality, making it weaker.

8. Ensure you are getting enough sleep In addition to rest, sleep is also essential. Not only is it the ultimate form of rest but getting ample sleep will also help to optimize your hormonal profile. When your body is not getting enough sleep you will tend to release more cortisol, which acts as a catabolic hormone on the body. This will make gaining muscle much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).

9. Don't overdo Protein

One common myth that many people hold with regards to bulking is the notion that they must consume massive amounts of protein. While it is true you need protein since it supplies your body with the building blocks necessary for creating muscle tissue, any extra is only going to be used for energy or stored as body fat.

After your needs are met you would be far better off consuming more carbohydrates or dietary fat. Aim for 1 gram of protein per pound of bodyweight.

10. Don't let yourself get too out of control

A final thing you should consider for a successful bulk is not to let yourself get too out of control with regards to fat gain. While gaining some fat is certainly alright, if not expected, gaining too much is not in your best interest. Just remember that you are eventually going to have to lose this excess weight and it will be much easier to do so if you have only gained 10 pounds extra compared to 30 or more. Once you reach a level where your body fat is passed where you feel comfortable then do a short 'cutting' period where you lose some body fat and then continue back on with your bulk. Note that if the fat gain happened quickly then you might want to revise your bulk protocol and consume slightly less of a surplus of calories to help minimize fat gain in the first place.

By following these 10 tips you should be able to really improve your physique over the winter so after you reduce your body fat during the spring you will be lean and muscular for beach season!

Creatine 101

sportsplus@anamo.eu (Anamo.eu Sports+) — Mon, 28 Sep 2009 20:29:46 +0000

1. Are There Any Side Effects of Creatine?

The only significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress.

One research group suggested that creatine supplementation may increase an individuals risk to developing anterior compartment syndrome (ACS). Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems nor increase the likelihood of development of ACS. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes.

While people who take creatine may experience some of these problems, incidences in creatine users aren't greater than subjects who take placebos and in some cases are less.

2. What is the Best Form of Creatine to Take?

Nearly all studies on creatine supplementation have evaluated pharmacological grade creatine monohydrate in powder form or have used oral or intravenous phosphocreatine formulations (a more expensive form of creatine).

Since creatine has become a popular supplement, there are a number of different forms of creatine that have been marketed (e.g., creatine candy/bars, liquid creatine, creatine gum, creatine citrate, effervescent creatine, etc). Many of these forms of creatine claim to be better than creatine monohydrate. However, no data indicates that any of these forms of creatine increases creatine uptake to the muscle better than creatine monohydrate.

The only potential benefits of these different forms of creatine are convenience, supplement variety, and/or taste preferences. The greatest disadvantage, however, is that many of these supplements are more expensive than creatine monohydrate. There is absolutely no evidence that you can take less of these types of supplements (e.g., liquid creatine or effervescent creatine) and get the same benefits than ingesting higher amounts of creatine monohydrate because of less breakdown in the stomach, greater intestinal absorption, faster absorption in the blood, and/or greater muscle uptake.

The best raw sources of creatine monohydrate are from Germany (e.g., Degussa's CreaPure) or the U.S. (e.g., Ferro Pfansteihl). Care should be taken to only purchase high quality creatine monohydrate that is produced in inspected facilities that adhere to good manufacturing practice guidelines.

3. Should Athletes Load or Not Load?

Research has shown that the most rapid way to increase muscle creatine stores is to follow the loading method, by taking 0.3 grams/kg/day of creatine monohydrate for 5 to 7 days (e.g., 5 grams taken four times per day). Studies show that this rate can increase muscle creatine. Once muscle creatine stores are saturated, studies indicate that you only need to take 3 to 5 grams of creatine monohydrate per day in order to maintain elevated creatine stores.

Most of the creatine is taken up by muscle during the first 2 to 3 days of the loading period. While there is one study that suggests that taking lower doses of creatine over time (3 grams a day for 28 days) increased muscle creatine content, it is less clear whether low doses enhance exercise capacity. There are only a few well-controlled studies that reported that low dose creatine supplementation (5 to 6 grams a day of creatine for 10 to12 weeks) promoted greater gains in strength and muscle mass during training.

On the other hand, several other studies found no effect of low dose (2 to 3 grams/day) long-term creatine supplementation on exercise capacity. Consequently, it appears that the most effective way to increase creatine stores is to follow the creatine loading technique for at least 3 days followed by ingestion of 3 to 5 grams a day thereafter to maintain creatine stores.

4. Should Athletes Take Creatine Alone or With Other Nutrients?

Creatine uptake into the muscle has been reported to be sodium dependent and mediated by insulin. This means that taking creatine with large amounts of glucose (e.g., 80 to 100 grams) or carbohydrate/protein (e.g., 50 to 80 grams of carbohydrate with 30 to 50 grams of protein), which is known to increase blood insulin levels, may be an effective way to enhance creatine uptake. There is also evidence that coingesting creatine with D-pinitol may help creatine uptake into muscle.

Consequently, it is recommended that athletes take creatine with a high carbohydrate drink (e.g., juice or concentrated carbohydrate solution) or with a carbohydrate/protein supplement in order to increase insulin and promote creatine uptake.

5. When is the Best Time to Take Creatine?

Research shows that intense exercise increases anabolic hormone release. Ingesting carbohydrate and protein or essential amino acids following intense exercise may accelerate glycogen resynthesis as well as promote protein synthesis. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein supplement may be an effective way to increase and/or maintain muscle creatine stores.

6. Should Athletes Cycle On and Off Creatine?

There is no evidence that cycling on and off creatine is more or less effective than loading and maintaining creatine. However, the greatest benefits of creatine supplementation occur with enhanced training. Therefore, if an athlete wants to cycle creatine, it's more effective to take creatine when they are involved in heavy training.

7. Does Caffeine or Acidity Affect Creatine?

Many of the initial studies on creatine mixed creatine in hot coffee or tea to help dissolve the creatine. These studies indicated that caffeine did not affect muscle uptake of creatine.

Some have also warned that mixing creatine in acidic solutions (e.g., juices) may break creatine down to creatinine. Yet, the acid level (pH) of coffee (about 4.5), grape juice (about 3), and orange juice (about 2.8) is less acidic than gastrointestinal secretions (about 1) and the acid in the stomach (about 1.5). We know that creatine is not broken down through the normal digestive process.

A number of creatine studies instructed the subjects to mix creatine with juice and reported muscle growth. Therefore, it is unlikely that mixing creatine in fruit juice would degrade creatine unless you let it sit for several days.

8. Do Men and Women Respond Differently to Creatine Supplementation?

About a third of the studies on creatine have evaluated women and/or mixed groups of men and women. Several initial short-term studies conducted on female athletes revealed limited enhancement of physical performance. This led some researchers to question whether women respond to creatine differently than men. However, a number of recent well-controlled short- and long-term studies in women have reported benefits.

We have found that women typically benefit from creatine during short-term supplementation. However, gains in body mass and fat free mass generally are not as rapid as men. Nevertheless, women do gain strength and muscle mass over time during training.

9. Weight Gain Derived From Creatine Ingestion: Is It Water or Muscle?

Creatine supplementation typically promotes gains in body mass and/or fat free mass. Some have suggested that because the gains are fairly rapid, that the gains must be fluid retention. The initial weight gain may promote some water retention, but a number of recent studies do not support this concept.

Most studies that have evaluated the effects of creatine supplementation on fluid retention and body composition indicate that although total body water increases, the increase appears to be proportional to the weight gained. Muscle is about 73% water. Therefore, if someone gained 10 pounds of muscle, 7.3 pounds of the weight gain would be water.

Numerous studies report that long-term creatine increases fat free mass without an increase in the percent of total body water. Additionally, several studies have found that these gains were accompanied by increased muscle fiber diameter (hypertrophy) and gains in strength. Consequently, the weight gain associated with long-term creatine supplementation appears to be muscle mass.

10. Should Children or Teenagers Take Creatine?

No study has indicated that creatine supplementation may be harmful for children or adolescent athletes. In fact, long-term creatine supplementation (e.g., 4 to 8 grams a day for up to 3 years) has been used as therapy for a number of deficiencies and neuromuscular disorders in children. However, it should be noted that much less is known about the effects of creatine supplementation in younger individuals.

Adolescent athletes should only consider taking creatine if the following conditions hold true:

The athlete is past puberty and is involved in serious/competitive training that may benefit from creatine supplementation;
The athlete is eating a well-balanced, performance-enhancing diet;
The athlete and his/her parents understand the potential benefits and side effects of creatine supplementation;
The athlete's parents approve that their child takes creatine;
That creatine supplementation can be supervised by the athletes parents, trainers, coaches, and/or physician;
That quality supplements are used; and,
The athlete does not exceed recommended dosages.

If these conditions are met, then high school athletes should be able to take creatine. Doing so may actually provide a safe nutritional alternative to anabolic steroids or other potentially dangerous supplements or drugs.

If these conditions are not met, then creatine supplementation would be appropriate unless prescribed by their physician. This is no different than teaching young athletes proper training and dietary strategies to optimize performance.

Creatine is not a panacea or short cut to athletic success. It can, however, offer some benefits to optimize training of athletes involved in intense exercise in a similar manner that ingesting a high carbohydrate diet, sports drinks, and/or carbohydrate loading can optimize performance of an endurance athlete.

11. Is Long-Term Creatine Supplementation Safe?

Athletes have been using creatine as a nutritional supplement since the mid 1960s. Widespread use as a dietary supplement began in the early 1990s. So far, no long-term side effects have been observed in athletes (up to 5 years), infants with creatine synthesis deficiency (up to 3 years), or in patient populations (up to 5 years).

One group of patients taking 1,5 to 3 grams a day of creatine has been monitored since 1981 with no significant side effects. All evidence suggests that creatine supplementation is safe when taken within recommended guidelines.

12. Is Creatine Supplementation Ethical?

Several athletic organizations and special interest groups have questioned whether it is ethical for athletes to take creatine to enhance performance. Their rationale is that since studies indicate that creatine can improve performance and it would be difficult to ingest enough food to creatine load, that it is unethical to do so.

Others argue that if you allow athletes to take creatine, they may be more likely to try other dangerous supplements and/or drugs. Still others have attempted to lump creatine in with anabolic steroids and/or banned stimulants and have called for a ban on the use of creatine among athletes. Finally, fresh off of the ban of dietary supplements containing ephedra, some have called for a ban on the sale of creatine citing safety concerns.

Creatine supplementation is not currently banned by any athletic organization although the NCAA does not allow institutions to provide creatine or other "muscle building" supplements to their athletes (e.g., protein, amino acids, HMB, etc).

Moreover, although some countries limit how much creatine can be provided per serving in nutritional supplements, no country has banned the sale of creatine. The International Olympic Committee considered these arguments and ruled that since creatine is readily found in meat and fish, there was no need to ban creatine.

Frankly, creatine loading is not different than carbohydrate loading. Many athletes ingest high calorie concentrated carbohydrate drinks in an effort to increase muscle glycogen stores and/or supplement their diet. If carbohydrate loading is not a banned practice, then creatine loading should not be banned.

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Vitamins 101

sportsplus@anamo.eu (Anamo.eu Sports+) — Fri, 25 Sep 2009 13:32:50 +0000

Eating well involves more than watching calories and fat intake. Food should provide your body with the nutrients it needs to keep you strong and healthy. If you don’t eat the right foods, your body will become deficient in any one of the important vitamins, and this could lead to unpleasant effects, such as bone loss, anemia and eye problems.

The good news is that you don’t have to obsessively read labels to ensure your vitamin quotient is as it should be. Eating a balanced diet full of fruits, vegetables, whole-grain cereals, and lean meats should do the trick. Here is a list of some of the most essential vitamins and where to find them.

Vitamin C

Why it’s good for you: Along with being an immune system booster, vitamin C aids in the maintenance and repair of connective tissue, bones, teeth, and cartilage. It also plays a role in iron absorption.

Where to find it: The most obvious source of vitamin C is citrus fruits, but it can also be found in red bell peppers, broccoli, spinach, Brussels sprouts, berries, tomatoes, potatoes, cabbage, and kiwifruit.

Signs of deficiency: Without a proper amount of this vitamin, you could be plagued with anemia, loose teeth, joint pain, poor healing, and hair loss.

Vitamin B2 (riboflavin)

Why it’s good for you: Riboflavin helps your body turn food into energy, and it promotes healthy skin, good eyesight and a properly functioning nervous system.

Where to find it: You’ve probably seen riboflavin listed on the back of the cereal boxes you’ve been reading since you were a child. Enriched breads and cereals contain good amounts of the vitamin, as do dairy products, green vegetables, poultry, and fish.

Signs of deficiency: A prolonged lack of riboflavin could lead to cracks at the corners of the mouth, a constant sore throat, skin rashes, hypersensitivity to light, and a purple tongue.

Vitamin A

Why it’s good for you: This vitamin helps keep your skin, your nose and your mouth lining in tiptop shape. It also helps maintain your vision, and keeps your digestive and urinary tracts functioning properly.

Where to find it: Carrots, liver, milk, butter, cheese, and spinach all contain healthy amounts of vitamin A.

Signs of deficiency: Contrary to what your grandfather may have told you, eating copious amounts of carrots won’t enable you to see in the dark, but a vitamin A deficiency can lead to night blindness -- so Gramps wasn’t too far off. Other symptoms that come with a lack of vitamin A are dry, flaky skin, a decreased appetite, anemia, and kidney stones.

Vitamin D

Why it’s good for you: This important vitamin helps maintain the strength of muscles, bones and teeth because it helps your body absorb calcium, an essential mineral that helps with muscle contraction, bone density, heartbeat regulation, and nerve transmission.

Where to find it: You can get your required amount of vitamin D by simply spending time outside, as the vitamin is transmitted through sunlight. Milk, fish oils, butter, and egg yolks also contain good levels of vitamin D.

Signs of deficiency: While children experiencing a vitamin D deficiency often have the ill fortune of developing rickets -- a bone disease characterized by soft, easily breakable bones -- adults can develop osteomalacia, a similar disorder that leads to weak muscles and an increased risk of bone fractures.

Vitamin K

Why it’s good for you: Vitamin K is critical for your body’s blood-clotting ability, which helps the healing process of cuts and wounds. Without the ability to properly clot, your body could bleed to death from a simple wound.

Where to find it: Green, leafy vegetables are the best source of vitamin K, though many other foods, such as dill pickles and soybeans, contain smaller amounts of it.

Signs of deficiency: If you have a deficiency of vitamin K, your skin may have a tendency to bruise and bleed easily.

Vitamin B12

Why it’s good for you: Vitamin B12 performs a critical role in the synthesis of red and white blood cells, and it helps your body create DNA.

Where to find it: You can easily meet your daily requirement of vitamin B12 by eating eggs, milk, meat or other foods derived from animals. This vitamin is also present in some fortified cereals.

Signs of deficiency: If you’re not getting enough vitamin B12, you could experience anemia, fatigue, constipation, and loss of appetite. In severe cases, a deficiency can lead to neurological symptoms, such as a tingling sensation in the hands and feet.

EAT RIGHT, FEEL RIGHT

If getting your vitamins conjures up images of obediently chewing Flintstones tablets, your outlook needs some updating. Vitamins are found in nearly every food you eat, and without them, you could feel weak and vulnerable to ailments.

Luckily, in most cases, getting the proper vitamins is simply a matter of maintaining healthy eating habits on a daily basis. So load your diet with green leafy vegetables, lean meats and fruits, and you will be able to confidently pass by the rows of bottled supplements knowing that you’re getting what you need.

Resources:
http://dietary-supplements.info.nih.gov
www.iom.edu
www.dietitian.com

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Pilot

sportsplus@anamo.eu (Anamo.eu Sports+) — Sun, 20 Sep 2009 12:07:18 +0000

Welcome to Anamo.eu Sports+, a health & nutrition portal for athletes and sports enthusiasts. This is the first pilot post.

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