Creatine and Essential Fatty Acids

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creatine

Creatine and Essential Fatty Acids

Creatine

Creatine is a compound made by metabolic processes in your body.

When you use your muscles, the compound adenosine triphosphate (ATP) is broken down into 2 other compounds – adenosine diphosphate (ADP) and inorganic phosphate.

This process produces your body’s cellular energy, which, among other things, powers your muscles.

This burst of energy is very fleeting.

But, if you add creatine, ADP can be changed back to ATP, the source of cellular energy.

Taken as a supplement, creatine can increase both endurance and strength, so you can work out longer.

Longer workouts in turn can result in a real increase in lean muscle mass, not just puffing up your muscle with water.

Creatine is popular with athletes.

The use of creatine for muscle-depleting illnesses and the natural wasting of muscles with age is also being studied.

In one study, elderly men and women improved upper body grip strength and lower body muscle endurance after using creatine.

They were less tired in general and had no side effects from the supplement.

Creatine should be used in combination with a balanced, nutritionally complete diet.

Vegetarians don’t get enough dietary creatine – since it comes only from animal-based foods – and may need supplementation, especially if they exercise.

Those who eat animal-based foods eat about 2 grams a day.

You shouldn’t take it with fruit juices, because the combination results in making creatinine, which is difficult for your kidneys to process.

Never exceed the recommended dose.

Smaller doses (about 2.5 grams) rather than 5 or more grams seemed to be just as effective in growing new muscles during a workout.

Essential Fatty Acids

Fatty acids are the basic building blocks for fats and oils.

Contrary to popular belief, your body needs some of the right kind of fat.

The fatty acids necessary for health that your body can’t make are called essential fatty acids (EFAs).

You must get EFAs through your diet.

EFAs are good for many disorders.

They improve your skin and hair, reduce blood pressure, help with the prevention of arthritis, lower cholesterol and triglyceride levels, and reduce the risk of blood clot formation.

They’re beneficial for candidiasis, cardiovascular disease, eczema, and psoriasis.

Found in high concentrations in your brain, EFAs help transmit nerve impulses, and are needed for normal development and functioning of your brain.

A deficiency of EFAs can lead to an impaired ability to learn and recall information.

Infant formulas now contain essential fats for infants, which may promote better learning.

Every living cell in your body needs EFAs.

They’re essential for rebuilding and making new cells.

They’re also used by your body to make prostaglandins, hormonelike substances acting as chemical messengers and regulators of various body processes.

There are 2 basic categories of EFAs, called omega-3 and omega-6, based on their chemical structures.

Omega-3 EFAs, including alpha-linolenic and eicosapentaenoic acid (EPA), are found in fresh deepwater fish, fish oil, and certain vegetable oils, like canola oil, flaxseed oil, and walnut oil.

Omega-6 EFAs, which include linoleic and gamma-linolenic acids, are found mainly in raw nuts, seeds, and legumes, and in unsaturated vegetable oils, like borage oil, grape seed oil, primrose oil, sesame oil, and soybean oil.

A recent study showed omega-3 fatty acids, which create a more stable arterial plaque, are better for your heart than the omega-6 variety.

We recommend you try to increase your consumption of omega-3s at the expense of omega-6s.

In order to supply EFAs, these oils must be consumed in pure liquid or supplement form and must not be subjected to heat, either in processing or cooking.

Heat destroys EFAs.

Worse, it creates dangerous free radicals.

If oils are hydrogenated (processed to make the oil more solid, like in margarine), the linoleic acid is converted into trans-fatty acids, which aren’t beneficial to your body.

The daily requirement for EFAs is about 10-20% of your total fat intake.

The most essential of the EFAs is linoleic acid.

If you’re taking fish oil, flaxseed oil, or primrose oil, you need to cut back on linoleic oils like corn, sunflower, and cottonseed oil to avoid getting too much omega-6 fats.

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Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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