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|Recommended For||Build Muscle|
|Key Ingredients||Creatine, Whey Protein|
Protein is very important. Our health suffers when we take insufficient amount of protein. However, when the question of how much amount of protein should be taken, there are vastly different opinions about it. The protein needs vary from person to person. The factors determining the intake amount of protein are age, weight, gender, medical conditions and the physical efforts. If you want to determine how may calories you need on a daily basis, the first thing to do is to determine your BMR (Basal Metabolic Rate) and then apply the Harris-Benedict Principle.
|Gender||Formula for calculating BMR|
|Men||BMR=66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)|
|Women||BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)|
Use the following table based on your exercise routine to calculate amount of your daily calorie intake to maintain right amount of weight:
|Exercise Routine||Daily Calorie Requirement|
|Little to no exercise||BMRx1.2|
|Light exercise (1-3 days per week)||BMRx1.375|
|Moderate exercise (4-5 days per week)||BMRx1.55|
|Heavy exercise (6-7 days per week)||BMRx1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||BMRx1.9|
The best time to consume Whey protein is immediately after workout especially in the morning. For people who exercise on a regular basis, it is best for them to consume Whey protein shake immediately after the workout. According to a report published by the National Strength and Conditioning Association, the minimum amount of protein that should be consumed following a workout is 15g.
After exercise your body is highly sensitive to insulin and transports proteins and carbohydrates into muscle cells instead of fat cells. The amino acids are synergistic with anabolic effects of insulin. Because whey protein is fast acting and it gets digested very quickly, it is ideal to consume following workout.
The Whey protein should be stored in a dry and cool place. Under high temperature, the natural qualities of Whey protein get altered and if consumed, it can cause some allergies.
It is always recommended to take Whey protein on expert advice or doctor’s suggestion. Read the label of the product carefully before consumption. You may be allergic to certain type of protein, so it is important to understand the sensitivity of your body.
There are three different types of Whey protein: isolate, concentrate, and hydrolysate. They differ on the basis of their particle size and amount of protein by volume. They can have the following negative health effects:
All the above-mentioned side effects can generally be lightened by monitoring total protein consumption and keeping track of all allergies.
Creatine is a nitrogenous organic acid found in vertebrate animal tissues. It usually occurs as phosphocreatine in muscle tissue. It is also excreted in the urine in the form of CREATININE. Formation of creatine in human body occurs primarily inside the liver and in the kideny from amino acids. It reaches the muscles through by the blood circulation. Out of the total amount of Creatine in the human body, approximately 95% is located in the skeletal muscle. It is directly produced in the human body and animals from glycine, L-arginine, and L-methionine. The primary source of Creatine is meat. Approximately half amount of the stored Creatine that is 1 g/day comes from meat. Because vegetables do not contain Creatine, vegetarians face lower levels of muscle Creatine. However, use of Creatine supplements help in maintaining the level of creatine in vegetarians and people with low levels of creatine.
Production of Creatine takes place in the liver, kidneys and pancreas from amino acids namely arginine, glycine, and methionine, and also present in food. Creatine exists in equilibrium with phosphocreatine in the skeletal muscle which acts as a a source of ATP (Adenosine and Three Phosphate). ATP is the source of energy for many metabolic processes. Creatine is mostly used by athletes both, to increase their performance in high-intensity physical workout and to increase muscle mass.
95% of Creatine is stored in the skeletal muscle. Creatine Monohydrate (CrM) accepts a high energy phosphate from oxidative phosphorylation and creates phosphoCreatine called PC. This phosphoCreatine is used by the skeletal muscles to generate ATP. ATP breaks down into ADP and produces the energy required by the muscles involved in short term and high intensity exercise (5–15 seconds). Since, it is not possible to store ATP within the muscles in excessive amount and it is used rapidly during exhaustive workout, the availability of PhosphoCreatine (PC) becomes very important in the muscles for energy production.
During the loading phase, take only 20g of Creatine monohydrate in a day (5g four times a day). Divide all four dosage equally and take one of them immediately after workout.
After five days, for maintenance stage, lower the consumption making it 10g per day divided into two sessions. Again, take one dose just after the workout.
The higher dose supplementation of 20g per day before a lower dose supplementation of 10g per day helps in maintaining full levels of Creatine withing the body. Generally, there is no fixed time to take Creatine. Creatine can also be mixed with fruit juice, water or or other supplements like whey protein. Howevere, it is advised to consume freshly prepared Creatine Monohydrate (CrM). Do not store it. It is also recommended that the Creatine cycle be on 8 weeks on and then next 4 weeks should be off.
Taking more supplements does not mean it is going to work better. Excess amount of Creatine is excreted by the body, once the ATP pool is full. Always keep the body hydrated as Creatine draws water from the body into muscle cells.
Refer to the following pecautions before taking it.