1. Jonny DupreMichael CadmanMax Tomi Jilliane DouglasAdam Muhtaseb CreatineProteinAbsorptionAminoAcids CreatineProtein Absorption Amino Acids

2. Creatine is generally found in red meats and certain types of fish When muscles are exercising, weather it’s running or lifting weights, ATP is broken down to ADP and energy is released. The quantity of ATP accumulated in the muscle to fuel the body at maximum effort will only supply the body for approximately 10-15 seconds. After that, the muscle must rely on phosphocreatine to restock the muscle with ATP. The idea is that once there is more phosphocreatine in the muscle, it will significantly enhance exercise performance by increasing the synthesis of ATP in the muscle.

4. What is an Amino Acid Amino acids are the building blocks of protein There are 20 amino acids involved in making protein, 10 of which can be made by the body, the ones not made in the body are called essential The only way to get essential nutrients it through food and supplements

5. Amino Acids in strength Building The most common amino acids used in supplements are the branched chain amino acids; valine, leucine and isoleucine Two non essential amino acids; glutamine and arginine, are also commonly used as supplements

6. Conclusion To date, there are no studies that have successfully determined that taking amino acid supplements has any significant ergogenic effects on athletes, or in the increased muscle size of those ingesting them.

7. Anabolic vs. Catabolic Anabolic State Catabolic State A state in the body created by proper nutrition, physical training, and rest (both sleep and resting muscle groups) The proteins and carbohydrates consumed provide the nutrients needed to replenish the muscle groups and allow for muscle growth. Consume a large amount of water so that you can maintain muscle volume and aid in growth. Proper resting gives the muscles time to regenerate and replenish the nutrients needed to maintain physical activity. “Muscle growth happens when you rest, not when you train” A state in the body created by a lack of nutrients and insufficient rest or sleep cycles. Is a natural process in the body and can never be completely gotten rid of. Cortisol levels rise and muscle begins to break down to replenish the energy used during exercise or prolonged sleeplessness. When proper nutrients aren’t present your body will search for stores of amino acids to counteract the loss of energy. Muscle will be broken down for energy before fats.

8. Eating more often increases metabolism; recommended eating every 2-3 hours Eating less often lowers energy and recovery from workouts People that work out should have a higher amount of protein in their diet

9. Eating more often does not increase metabolism. Eating more often does not significantly increase energy levels, as long as meals are taken regularly (3xs a day) and adequate calories are consumed The body does not intake as much energy from protein, as it does from carbs and fats. This means a diet higher in protein often has less caloric intake/absorption.

10. References