5 Big Benefits of Creatine - PLUS GiveAway!

Despite being one of the most well-researched sports nutrition supplements around, there still seems to be a lot of misunderstanding surrounding Creatine. In this video I will attempt to clear up some of this confusion, explain exactly what creatine is, introduce Five Big Benefits of Creatine, and provide a few links to some of the relevant research.

Creatine is a completely safe, natural food supplement. It is already present in our bodies and in many of the foods we eat (especially meat). Here is a great interview with Examine.com that covers most of the basics about supplementing with creatine:

www.schwarzenegger.com/common-creatine-questions-and-answers

Now let's take a look at a few of the impressive benefits of creatine.

1. Quick Energy & Faster Recovery during Intense Exercise:

Creatine will help you lift more weight and recovery more quickly, which can lead to greater strength gains.

www.ncbi.nlm.nih.gov/pubmed/15707376

2. Creatine Leads to Greater Muscle Mass:

Research demonstrates that as part of a strength training program, prolonged creatine supplementation is met with an increased muscle growth rate as well as cell volumnization. So you get stronger AND bigger... what more can you ask for?

www.examine.com/supplements/Creatine/

3. Creatine Inhibits Myostatin:

Myostatin is a protein synthesized in our skeletal muscle that basically governs how much muscle we can potentially gain. This will determine our genetic potential to gain muscle mass.

When myostatin is decreased or removed, muscle cells are allowed to freely grow or multiply more quickly, leading to massive gains!  Well, during my research for creatine I came across a study that demonstrated how oral administration of creatine has a myostatin-inhibiting effect.

www.ncbi.nlm.nih.gov/pubmed/20026378

www.ergo-log.com/creatinemyostatin.html

4. Creatine Increases IGF-1:

Did you know that creatine has also been proven to increase IGF-1 in your muscles post-workout? IGF-1 is responsible for tissue growth and repair (including muscle).

www.ncbi.nlm.nih.gov/pubmed/18708688

5. Creatine Enhances Brain Function:

A study published in the prestigious Neuroscience, showed that supplementing with creatine will enhance brain function. Also check out this study below:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/14561278.pdf

I hope this video helps clear up some of the confusion around this awesome supplement.

Is a Vegan Diet Right For You?

Maybe you've asked yourself "Is a Vegan diet right for me?" Maybe you're a Vegan already. And that's OK... we all make mistakes; let's talk about it.

Let's take a look at why Veganism may not be ideal for many people. IMO, the main issues are that it is difficult to achieve balanced nutrition on a vegan diet, especially if you are strength training. That doesn't mean it's all bad... I do agree with reducing dairy, eating less processed foods, staying hydrated, eating more veggies, staying alkaline, more fiber, etc...but I do suggest caution with such an extreme/restrtictive approach. It may be better to take what works and leave the rest (what some call being a "flexitarian").

Here are some of the main issues with a vegan diet:

Deficient in essential nutrients:

http://authoritynutrition.com/5-brain-nutrients-in-meat-fish-eggs/

http://www.thehealthyhomeeconomist.com/baby-breastfed-by-vegan-mother-dies/

http://www.thehealthyhomeeconomist.com/12-year-old-vegan-has-the-degenerating-bones-of-80-year-old/

http://www.thehealthyhomeeconomist.com/veganism-almost-killed-angelina-jolie/

Low fat, high carb diets are based on certain myths and misconceptions:
http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/

-------------------------------
Now what about DR and those YouTubers who suggest high carb, low fat, low protein diets and lots of cardio? Check out these links to learn the real issues with excessive cardio:

http://top-form-fitness.com/fitness-blog/cardio-for-weight-loss/

http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx?e_cid=20120106_FNL_art_1

Both endurance and strength athletes need more protein:
http://www.ncbi.nlm.nih.gov/pubmed/7550257

Protein for fat loss:
http://www.stonehearthnewsletters.com/women-eating-more-protein-report-weight-loss-success/nutrition-dietitians/

Also remember, there are NO essential carbohydrates, but there are essential amino acids (protein), and essential fatty acids (in fat). If we stopped eating ALL fat, we die. If we stopped eating ALL protein, we also die. But we can live without carbs.

I'm not suggesting to stop eating all carbs... just making a point that your body can function without them. In fact, FAT is a far more efficient fuel source. Find out why at the links below (interesting shit!):

Get Fat Adapted: 
http://top-form-fitness.com/fitness-blog/body-favors-fat-fuel/

Shift Your Metabolism:
http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/

But the biggest problem with a Vegan diet is: NO Bacon!

#DurianRider #Vegan

How to Choose a Protein Supplement

In this issue I want to discuss nutritional supplementation.

When it comes to nutrition, my focus is usually on "whole food", although often supplements are very helpful to ensure proper nutritional demands are met. I’ve mentioned Juice Plus in a previous newsletter, and the importance of a whole food fruit and vegetable concentrate (Check out www.StayFitWithJuicePlus.com), but this time I’d like to focus on protein supplementation.

I recently had a client ask me about taking whey protein (how much to take, when to take it, what type to take, what quality, etc). He was confused by all of the different protein supplements available and the overwhelming amount of advertising.

We all know that to build muscle, you need protein, right?
If you're aware of how much protein is necessary to recover properly from your workouts every day, chances are you've figured out that supplementing with protein shakes is an easy way to get in some great quality protein to build muscle.

I usually recommend consuming 1 gram of protein per lb of lean bodyweight per day. The question is WHICH protein should you be taking?

When you shop for a good protein powder, you will be bombarded with all kinds of crazy marketing for the latest Super Powered Protein supplement. In my opinion, many of these supplements are hyped up junk, and cost much more then they should.

The truth is you can make your own powerful supplements right in your own home, and save some decent money while you’re at it.

Jeff Anderson, the Muscle Nerd, talks about this in this great resource he produced at http://tinyurl.com/makemyown














This video tutorial by Jeff Anderson does a great job of explaining protein supplementation. In it he discusses:

•Which protein get's an "A+" on the Muscle Nerd Report Card of supplements.
•The exact times you should take your protein supplements to gain more muscle.

Protein Supplement Review Report Card: Beyond The Basics!

By The Muscle Nerd, Jeff Anderson



For more information on supplementing your diet, and how to save money by making your own supplements, check out Jeff’s site: Make Your Own Supplements

Next I'll be posting up a video showing you how I make my own post workout Power Shake... it's pretty crazy how much stuff I actually throw in it!

Until then, stay fit and train smart!

Josh