Guys Index

Creatine

Benefits : Strength Gain; Endurance; Muscle Growth; Increased Muscle Recovery.

When a body takes part in exercise, a compound in our cells called Adenosine Triphosphate (or ATP) is used to create energy for our working muscles. It releases one of its phosphate molecules to form Adenosine Diphosphate (ADP), and in the process, energy is released for use. Since a human body has a relatively low amount of ATP, it has to convert ADP back to ATP in order to repeat the energy-producing process.

Creatine speeds up this process by giving up its own phosphate molecule to ADP, thus increasing the rate of which ATP is reformed. This ATP is now ready to create energy again. More creatine in our muscles allows us to work out longer and harder, ultimately contributing to gain in strength and muscle size.

Creatine is a natural compound made in our bodies, and can also be found in dietary sources such as meat and fish. However, one has to eat a vast amount of such food in order to absorb a sufficient amount of creatine to make a difference in sports performance. Supplementation is a much easier and more convenient way to take in dietary creatine. Among its different types, Creatine Monohydrate is used extensively in university researches and sports applications.

Creatine Monohydrate is available in tablet, capsule, powder and liquid forms. It can also be bought in the form of a drink mix.

Protein Powders.

Benefits : Strength Gain; Muscle Growth; Better Definition & Cut; Increased Metabolic Rate. Protein, derived from the Greek word meaning "Of Prime Importance", is one of the three essential macronutrients needed by our body. Protein is seen as the building block of the human body, as it is used in the formation of contractile tissue or muscle. It also makes up a large part of our cell structure. In short, it is everywhere in our body. We need protein to rebuild our cells and to grow.

Exercise can deplete our protein stores, since our bodies are able to strip our muscle proteins as energy sources. Therefore, those seeking to put on lean bodyweight need to consume an adequate amount of protein to support their lifestyles and build up muscle mass.

Furthermore, ingesting protein can lead to an increased metabolic rate in individuals. Since protein is more metabolically active than carbohydrates or fats, the process of digesting it requires 30% more calories than either both macronutrients.

However, in today's fast-paced and hectic world, it can be quite hard for many to consume enough quality proteins during the course of a day. This is where protein supplementation comes to the rescue. Simply by mixing protein powder with water, milk, juice or any beverage of choice, one can easily increase the total daily amount of protein taken per day. This results in what is known as a 'positive nitrogen balance', which facilitates in the building up of lean mass.

Protein powders, in general, are low in carbohydrates, and are derived from various sources. However, those that are derived from whey protein, which has shown to have a higher bioavailability then other protein sources such as milk, soy, or egg.

Meal Replacement Powders.

Benefits : Proper Nutrition Assurance; Muscle Growth; Strength Gain; Increased Metabolic Rate. Our body needs nutrients in order to grow. In general, the more calories we consume, the higher the growth rate. However, it can be quite hard and uncomfortable to consume so much food in just our regular three meals a day. Furthermore, studies have shown that nutrient absorption by the human body is greater if we were to split up our total daily calories over 4 to 6 smaller meals, rather than eating 3 big ones. Thus, our body is put in an anabolic (building) state due to constant influx of nutrients.

Unfortunately, with the busy lifestyle led by many of us, it is very inconvenient to actually prepare and eat 4 - 6 well-balanced meals throughout the day. There has got to be an easier way of getting meals that are nutrient-dense and high in protein without the inconvenience of cooking and preparation of food. Meal Replacement Powders, or MRPs for short, easily tackles this problem. MRPs are just as their names imply. Mixed with any liquid of choice, they can be taken in replacement of one or two regular meals. This is a quick and hassle-free way of consuming small, frequent meals throughout the day.

MRPs, in general, contain an optimum macronutrient mix that puts the body in an anabolic state. They are high in protein (30 - 50 grams per serving depending on the brand), provide a medium amount of carbohydrates, and are low in fat. In addition, they provide high amounts of vitamins and essential minerals as well. Without the time & expense of counting calories and cooking food, MRPs are insurance towards proper nutrient intake, and are an invaluable aid for the fitness-seeking individuals.

Weight-Gain Powders.

Benefits : Muscle Growth; Weight Gain; Strength Gain; Proper Nutrition Assurance. Individuals who are seeking to put on lean bodyweight quickly need to consume more calories than what is expanded by their bodies. This surplus of calories consumed usually would require a person to eat a lot more than usual in order to put on weight. However, it can be quite an arduous task to force so much food down the stomach, not to mention the gastronomical discomfort that would usually follow such feedings.

As a result, many people turn to weight-gain powders as a solution to providing their bodies with ample amounts of calories to facilitate muscle growth. Weight-gain powders, depending on product brand, can provide anywhere from 500 to over 2000 quality calories per serving. Mixed with milk or juice, these numbers can rise even higher! Providing high amounts of carbohydrates and protein with low amounts of fat, weight-gain powders is an easy way of ensuring your body has more than enough nutrients for it to grow. After all, it's easier to put in a large amount of calories in the form of a drink rather than eating so much solid food at one go.