Creatine nutritional supplement is for anyone who dreams to add size and defination to his muscles and to see results as quickly as possible.
Most experts warn users of creatine supplement to take it with caution because taking more than the recommended doses of fitness supplements can be harmful. Too much creatine in the system can lead to side effects.
Negative Side effects of creatine supplement
According to this wikipedia article some of the side effects of creatine may include:
Loss of appetite,
Stomach discomfort,
Diarrhea,
Nausea.
Muscle cramps
The important thing when taking creatine or any other supplement is to stick to recommended dosage.
The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.
If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.
How to run
Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.
Learning about a runners nutrition
Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.
Learning about Injuries
Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.
Remember to take rest days. This will allow your muscles to recover from fatigue.
Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.
Talk to running experts
It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.
After Dara Torres won silver at beijing summer games, she credited her success to two secrets, amino acid supplements and a mode of stretching known as Resistance stretching in which she stretches or elongates her muscles against resistance.
Benefits of resistance stretching
The benefits of resistance stretching are flexibility and strength
Meridian stretching
This video by Al Rocker guided by Bob cooley, author of best selling book Genius of flexibility demonstrates resistance stretching.
Dara Torres has defied age, at 40 she swims faster that she did at 20. According to Dara Torres her one secret is Amino acid supplements.
She takes amino acid supplements developed by German swimmer Mark Warnecke, who won a world championship in breaststroke at the age of 35.
The amino acid is said to speed recovery.
Amino acid supplement composition
On his Web site, Warnecke does not offer a full list of ingredients and their proportions. He does name several amino acids, including glycine, proline, and especially arginine. He says arginine is responsible for increased blood circulation, which “significantly reduces regeneration time” of muscles. In America, he adds, it’s known as “natural Viagra??????”
Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.
Carbohydrate-rich foodsinclude: –
Fruits
vegetables (potatoes and beans),
Grains,
Breads,
cereals and some dairy products (milk and yogurt).
In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.
Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.
These minerals are common in food. Sodium chloride is table salt, and both sodium and chloride are found in many, if not most, foods. Potassium is found in a wide variety of fruits, vegetables, meats, legumes, and nuts.
Eating a nutritious balanced diet should give your body essential minerals of sodium and chloride, potassium, magnesium and calcium.
Sodium chloride, potassium are electrolytes which are important for proper functioning of muscles.
How the body loses this minerals
Sportsmen & women, runners, athletes lose these minerals mainly through sweat.
Learning how to breathe (inhale and exhale) properly has benefits such as improving a runners performance.
A good description of a breathing technique on how to breathe and boost performance is from Military.com
Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.
There are many techniques on how to breathe, the best way to find a method that works for you is to try them all. If a method you tried does not work, try another method, when you find a method that works stick to it.
The following breathing tips have worked for me.
Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).
Focus on exhaling more fully. This will remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen), I do this when I reach a hill and slow my pace.
Last week was a rest week.I took a one week rest from running. I had been running for four weeks non-stop and my last 28 K long run had been difficult than usually. I had struggle for breath during the last miles and I thought I needed to give my body a rest.
Sometimes you need to take a step backward to make two steps forward.
Rest and getting stronger
Taking a period of time out during a training program is good for your running. The rest period will give your body extra time to recover from the stress of running. Joint muscles are in constant action during running and the impact of road running leads to small tissue tears. A prolonged rest period will allow complete rest of joint muscles and total healing of the tissue tears. Once the body recovers you will be a stronger runner.
Best time to take an extra rest from running.
When you feel your run times are getting slower. Another indicator is if you feel your legs are getting heavier or you are struggling to breath, which is a sign of tired lungs.
Rest can be a stimulant
That one week of rest stimulated my appetite for running. I kept longing for the next run and feeling confident about it.
I share some stuff with President Barack Obama, our fathers were both born in Kenya, we both love running and lastly we both have skinny legs.
When Governor Anorld Shwasnigger was campaigning for Mccain in Pennyslavania he joked about Obama’s skinny calves. The Charismatic Carlifornia governor even had advice for Obama on what Obama needs to do, “he needs to do some squats!!”
When this former Mr. Universe tells you how to build muscles you better take him seriously. When he was starting out, Anorld was considered to have the skinniest calves in the business but he worked hard in the gym to get the desired muscles. So it’s possible to get the muscle you desire.
I want to build my calf muscles and I don’t have a system on how to do it but I guese I will start with the governor’s advice, “do some squats!!!”
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