What the science says (The long part...)

 

Let's start with Creatine 

 

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized within the body. It plays a crucial role in energy metabolism, particularly during short bursts of high-intensity activities.

 

As a popular and extensively researched sports supplement, creatine is known to enhance strength, power, and exercise performance. It works by aiding the regeneration of adenosine triphosphate (ATP), the primary energy currency in cells, contributing to improved muscle function and recovery.

 

Widely used by athletes and fitness enthusiasts, creatine is considered safe and is supported by a substantial body of scientific evidence.

 

1. Increased Strength and Power:

Creatine has consistently shown to enhance strength and power during resistance training and high-intensity activities.

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2. Improved Exercise Performance:

Creatine supplementation can enhance performance in activities that involve short bursts of intense effort, such as sprinting, jumping, and weightlifting.

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3. Muscle Mass and Size:

Studies suggest that creatine supplementation may contribute to an increase in muscle mass, particularly in combination with resistance training.

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4. Enhanced Recovery:

Creatine has potential benefits in reducing muscle damage and inflammation, leading to faster recovery after intense exercise.

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5. Cognitive Function:

Emerging research suggests potential cognitive benefits of creatine, including improved memory and mental processing in certain populations.

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6. ATP Regeneration:

Creatine plays a crucial role in regenerating adenosine triphosphate (ATP), the primary energy currency in cells, aiding in energy availability during short bursts of activity.

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L-Citrulline

 

L-citrulline is an amino acid naturally found in watermelon and certain other foods. It acts as a precursor to L-arginine, contributing to nitric oxide production in the body. Nitric oxide helps relax blood vessels, potentially improving blood flow. As a supplement, 

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L-citrulline is popular among athletes for its suggested benefits in enhancing exercise performance, reducing muscle soreness, and promoting cardiovascular health. Research indicates its potential role in improving oxygen uptake kinetics and high-intensity exercise performance. 

 

Top benefits of L-Citrulline

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1. Improved Exercise Performance:

L-citrulline may enhance exercise performance, particularly during high-intensity and endurance activities, by supporting increased blood flow and nutrient delivery to muscles.

 

2. Reduced Muscle Soreness:

Studies suggest that L-citrulline supplementation may contribute to a reduction in muscle soreness and faster recovery after intense physical activity.

 

3. Cardiovascular Health:

L-citrulline is associated with potential cardiovascular benefits, including improved blood vessel function and reduced arterial stiffness.

 

4. Nitric Oxide Production:

As a precursor to L-arginine, L-citrulline plays a role in nitric oxide synthesis, helping relax blood vessels and potentially improving overall blood circulation.

 

5. Oxygen Uptake Kinetics:

Research indicates that L-citrulline supplementation can improve oxygen uptake kinetics, which may positively impact aerobic performance.

 

L-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans.

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Beta Alanine

 

Beta-alanine is known to enhance exercise performance by increasing muscle carnosine levels, which helps buffer lactic acid during intense physical activity.

 

This buffering effect may delay muscle fatigue and improve overall exercise capacity.

 

Top benefits of Beta-Alanine include:

 

1. Increased Muscle Carnosine Levels:

Beta-alanine supplementation raises muscle carnosine levels, which helps buffer lactic acid during intense exercise, delaying muscle fatigue and supporting longer training sessions.

 

2. Enhanced Exercise Performance:

Studies show that beta-alanine can improve exercise performance, particularly during high-intensity activities that involve short bursts of effort.

 

3. Improved Endurance:

Beta-alanine supplementation has been linked to increased endurance by improving the ability to sustain high-intensity efforts and reducing the impact of fatigue.

 

4. Muscle Strength and Power:

Beta-alanine may contribute to gains in muscle strength and power, making it a valuable supplement for athletes involved in resistance training or explosive sports.

 

5. Antioxidant Properties:

Beta-alanine exhibits antioxidant properties, helping combat oxidative stress induced by intense exercise and potentially aiding in recovery.

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Beetroot Powder

   

Beetroot  is rich in nitrates, which the body converts into nitric oxide. Nitric oxide can enhance blood flow, potentially improving exercise efficiency and endurance.

 

Additionally, beetroot consumption may lower blood pressure and support cardiovascular health due to its nitrate content.

 

1. Improved Exercise Endurance:

Beetroot powder is rich in nitrates, which the body converts into nitric oxide. This can enhance blood flow, oxygen delivery to muscles, and overall exercise efficiency, contributing to improved endurance.

 

2. Lowered Blood Pressure:

The nitrate content in beetroot powder has been associated with potential blood pressure-lowering effects, promoting cardiovascular health.

 

3. Enhanced Cognitive Function:

Nitric oxide, derived from nitrates in beetroot, may positively influence cerebral blood flow, potentially leading to improved cognitive function and mental performance.

 

4. Anti-Inflammatory Properties:

Beetroot powder contains antioxidants and anti-inflammatory compounds, which may help reduce inflammation and support recovery after exercise.

 

5. Rich in Nutrients:

Beetroot is a good source of essential nutrients like vitamins, minerals, and fiber. Beetroot powder provides these nutrients in a concentrated form, supporting overall health and well-being.

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References/studies

1. International Society of Sports Nutrition position stand: creatine supplementation and exercise.

   - Reference: reider,R.B.Kalman, D. S., Antonio, J., Ziegenfuss, T. N.Wildman, R., Collins, R.& Lopez, H. L. (2017). Journal of the International Society of Sports Nutrition, 14(1), 18.

 

2. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials.

 Reference: Rae,C.Digney, A. L McEwan, S.r&Bates, T. C. (2003).Experimental Aging Research, 29(3), 443-459.

 

3. Effects of creatine supplementation on muscle strength and optokinetic reflex following exhaustive resistance exercise in rats.

  Reference:Gualano, B., Macedo, A. R., Alves, C. R, Roschel, H., Benatti, F. B., Takayama, L&Bonfá, E. (2010). PloS one, 5(2), e9129.

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*Reference:** Bailey, S. J., Blackwell, J. R., Lord, T., Vanhatalo, A., Winyard, P. G., & Jones, A. M. (2015). Journal of Applied Physiology, 119(4), 385-395.

 

2. **"Effects of short-term L-citrulline supplementation on arterial stiffness in middle-aged men."**

   - **Reference:** Figueroa, A., Trivino, J. A., Sanchez-Gonzalez, M. A., & Vicil, F. (2010). International Journal of Cardiology, 143(3), 370-371.

 

3. **"Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness."**

   - **Reference:** Pérez-Guisado, J., & Jakeman, P. M. (2010). The Journal of Strength & Conditioning Research, 24(5), 1215-1222.

 

These studies provide insights into the potential benefits of L-citrulline, including improvements in exercise performance, arterial stiffness, and muscle soreness. 

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Beta-Alanine:

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   -Study: "Effects of β-alanine supplementation on exercise performance: a meta-analysis."

   - Reference: Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha, A. H. (2010). Amino acids, 39(2), 321-333.

 

 This meta-analysis found that beta-alanine supplementation significantly improved exercise performance, especially during high-intensity activities.

 

Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreational active females."**

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Reference:** Glenn, J. M., Gray, M., Wethington, L. N., Stone, M. S., Stewart, R. W., & Moyen, N. E. (2015). Journal of the International Society of Sports Nutrition, 12(1), 41.

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