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Muscle building supplements
Why you need muscle building supplements
There are a few reasons to take muscle building supplements. In fact, the most important supplement is the food you eat. But even a well-balanced diet is not able to provide in correct proportion certain amount of vitamins, carbohydrates, and protein.
Proper supplements provide you with the extra protein you need plus the vitamins and minerals necessary to keep your body in balance. These substances will allow you to speed up your efforts and see results in a shorter time. When you are trying to improve your physique you will need to add extra protein to your diet. You can start by eating more protein rich foods but most people will also need some addition to their regular diets.
What supplements are the best
To build muscles, both stamina and muscle building materials are required.
There have been a few constant, proven supplements that have helped people speed up their muscle building process.
Protein
Protein is the main building block for building muscles. When you are trying to achieve larger abs, biceps or just improve your overall physique it is necessary to take more protein, as this will help you to reach your goals faster and you will see better results.
Some of the best muscle building supplements that contain protein include: whey, egg, soy, low carb, casein, weight gainer and blends of protein supplements. The best times to consume protein are in the morning immediately upon waking.
CreatineCreatine
Another useful supplement is creatine. The primary function of creatine is to strengthen muscles and increase lean body mass. Creatine is a natural substance that your body already makes. When you add more to your diet this allows you to have more stamina, which in turn improves performance and helps you to lengthen your workouts. As it is a natural product so will give little or no side effects. It can be taken in powder form, with milk or other beverage. This will also help you to get faster and better results from your efforts.
Glutamine
It is one of the amino acids whose major role is to make protein for your body. It promotes muscle growth while decreasing muscle catabolism. Glutamine helps prevent muscle breakdown.
Glutamine is also known to help increase our healing time, and protect our immune system. This is very important especially if you train very hard and need to recover quickly.
You get gluamine from protein rich foods like diary, poultry, red meat, fish and beans but to get a lot of it you’d have to eat real large amounts of these foods so a supplement for additional glutamine is necessary.
Branched Chain Amino Acids Branched Chain Amino Acids (BCAA)
Branched Chain Amino Acids is the group of amino acids help to maintain muscle tissue; they also are needed during times of physical stress and intense exercise. They include leucine, isoleucine, and valine. These amino acids are essential and we could not survive without them. BCAA help prevent muscle loss and increase our endurance.
Vitamins
Multivitamins can also be used as muscle building supplements. If your body is deficient in a few critical vitamins or minerals it can slow your muscle growth and recovery down dramatically. These are also useful when you are improving your physique, as they will give you the extra vitamins and minerals you will need to keep your body in balance.
MUSCLE ADVANCE
Muscle Advance can help you achieve that rock-hard, lean body you’re working for—so you can look great, feel great, and perform at your best.
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Vitamin K and Coumadin
Article by Laura Earl
If you have been diagnosed with a blood clot, a medication named warfarin (Coumadin) may be prescribed as part of your treatment to prevent further blood clots. You may need to take warfarin (Coumadin) for a few weeks, months, or the rest of your life. While taking warfarin (Coumadin), there are a few things about vitamin K you will need to know.
What is vitamin K?
Vitamin K is a naturally occurring vitamin. Vitamin K is primarily found in leafy green vegetables such as spinach, broccoli, and lettuce, and enters your body when you eat these foods. Vitamin K is produced by the bacteria in your intestines, and it is also in vitamin and nutritional supplements. Your body uses vitamin K to produce some of the clotting factors that helps blood clot.
How does Warfarin (Coumadin) work?
Warfarin (Coumadin) works by interfering with how your body uses vitamin K. The metabolism of warfarin (Coumadin), vitamin K, and vitamin K dependent clotting factors takes place in your liver. Warfarin (Coumadin) prevents the production of vitamin K dependent clotting factors. As a result, clotting occurs at a much slower rate. One good way to think about vitamin K and its importance while taking warfarin (Coumadin) is that you need to maintain a balance between the amount of vitamin K in your body and the amount of warfarin (Coumadin) prescribed by your health care provider.
What do I need to know about Vitamin K, if I am taking warfarin (Coumadin)?
Changes in the amount of vitamin K in the diet can alter the metabolism of warfarin (Coumadin ®). However, vitamin K does not influence the action of other blood thinners, such as heparin or low molecular weight heparins (Lovenox ®. Fragmin ®, or Innohep ®).
You should aim to keep the amount of vitamin K in your diet consistent. For example, if you normally eat two servings per day of food that is high in vitamin K content, you should continue this pattern every day. If you do not normally eat foods that are high in vitamin K, do not suddenly eat a large amount of them.
There are certain things about vitamin K that you cannot control. For instance, some medications and illnesses (intestinal diseases and/or infections) can lower the amount of vitamin K in your body or change how your liver metabolizes your warfarin.
Can vitamin K affect my INR?
Yes, your INR refers to the international normalized ratio test, a standardized way to measure how your blood is clotting. The lower your INR, the more quickly the blood clots or the “thicker” the blood. The higher your INR, the longer it takes the blood to clot or the “thinner” the blood, putting you at risk for bleeding problems. With an increase in vitamin K , your INR level may drop. Conversely, a decrease in vitamin K intake may increase the INR. Other things, like medications, antibiotics, and herbal products may also influence your INR.
What should I tell my anticoagulation healthcare provider?
Any time your vitamin K intake changes, it is important to notify your anticoagulation health care provider. Some of the circumstances that may apply include if you:
- Start taking a multiple vitamin or other vitamin supplement that contains vitamin K (such as Viactiv ®).
- Use a nutritional supplement such as Boost ®, Ensure ®, Glucerna ® or SlimFast ® – shakes or nutritional bars.
- Increase or decrease the amount of leafy green vegetables you are eating (refer to the USDA website at http://www.nal.usda.gov/fnic/foodcomp/Data/Other/pt104.pdf)
- Start or stop drinking V8 ® juice.
- Develop an illness, including a respiratory infection or gastrointestinal flu that changes how well you are eating. Have lifestyle changes or emotional stress such as illness, the death of a family member, travel, or even seemingly simple things like moving or remodeling your home
You do not have to avoid foods or other products that are high in vitamin K; these foods have many other vitamins and minerals that are part of a healthy diet. The most important thing to remember about vitamin K intake is being consistent as much as possible and communicating any changes that may occur to your anticoagulation healthcare provider.
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Vitamin D3 deficiency
Image by beachwalks via Flickr
What is Vitamin D3?
Vitamin D3 you make in your body from sunshine. It also called cholecalciferol. Vitamin D3 is made by skin when the skin is exposed to direct sunlight containing the B form of ultraviolet radiation (UVB).
Cholecalciferol is the form used in many supplements and is sometimes used in food fortification.
Vitamin D3, whether taken as a supplement or made in the skin from sunlight, is biologically inactive. Vitamin D3, is circulated to the liver through the bloodstream. In the liver cholecalciferol is hydroxylated (hydrogen and oxygen are added) to form calcidiol, the storage form of vitamin D.
Why we need Vitamin D3
Vitamin D3 serves a number of functions in the human body. Vitamin D3 helps the body absorb calcium, and this helps to maintain strong and healthy bones.
Vitamin D3 helps bones mend and heal after injury. Vitamin D3 can help reduce inflammation in the body.
Recent researches have shown vitamin D3 may also help prevent high blood pressure as well as some types of cancer.
Vitamin D3 deficiency symptoms
Certain diseases can develop in result of vitamin D3 deficiency. First of all, shortage of vitamin D3 in her blood causes rickets, a disease that causes bones to become deformed. Without enough vitamin D3 bones may become thin and brittle. An individual with a vitamin D3 deficiency is at a higher risk of developing osteoporosis. A deficiency in vitamin D3 can also cause chronic muscle weakness.
Vitamin D3 food sources
Unlike other nutrients, vitamin D3 is not found in a large number of foods. Mushrooms contain a lot of vitamin D3. Fish that are high in vitamin D3 include salmon, mackerel, sardines and tuna. Eggs are a good source of vitamin D3, as are beef and liver.
In US vitamin D3 has been added to a number of foods that people consume more regularly.
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How to get the most benefit from Vitamin A and Carotenes
Vitamin A and beta carotene are fat-soluble, which means you store them in your liver and in the fatty tissues of your body. To avoid any chance of a toxic buildup, we suggest you stick to the Vitamin A in your daily multivitamin supplement and skip any additional A supplements.
But if you’re having one of those frantic days where eating right is way down on your priority list, taking a mixed carotenoid supplement can help make up for that skipped breakfast, fast-food lunch, and takeout dinner.
These supplements contain beta carotene, lycopene, lutein, and other
carotenoids.
To get the most benefit for Vitamin A and beta carotene, be sure to also get at least the recommended dose for Vitamin E, zinc, and selenium. You need Vitamin E to help Vitamin A work more effectively; you also need extra Vitamin E if you take large doses (more than 15 g daily) of beta carotene supplements .You need zinc to help transport Vitamin A around your body and you need selenium to help beta carotene work more effectively.
Vitamin A and beta carotene work better if you also take all other vitamins and minerals, Selenium, Zinc. Vitamin E birth control pills, bile-sequestering cholesterol drugs, cigarette smoke, methotrexate, a drug used to treat arthritis, psoriasis, or cancer decrease benefit of vitamin A and beta carotene.
Vitamin A supplements usually come in soft gel caps in retinol or retinyl palmitate form—either is fine, but retinyl palmitate is best for people with intestinal problems. An old-fashioned way to get your A’s is by taking cod liver oil. Aside from the fact that it’s truly horrible tasting—even the cherry-flavored kind is awful—cod liver oil isn’t a good choice. It’s high in calories and often causes digestive upsets.
Don’t overdo on the Vitamin A supplements—more than 5,000 IU (1,000 RE) a day can be harmful. To avoid possible problems, we suggest taking mixed carotenes instead—you’ll get your A’s along with extra antioxidant protection.
For many years, the only beta carotene supplements you could buy were made synthetically and were oil-based. Today you have the option of buying water-based supplements made either from a type of algae called Dunaliella or from palm oil.
Water-based carotenes do seem to be absorbed better. In general, oil-based supplements come in gel caps while the water-based ones come in solid form. No matter which form you buy, look for a product that is bright orange-red in color and store it away from light.
Most nutritionists today recommend mixed carotenoid supplements instead of just beta carotene.
For most benefit be sure you’re getting a good product, choose mixed carotenoids that contain beta carotene along with at least 20 percent alpha carotene and also xanthophylls and lycopene.
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