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Syn-Tec Sports Nutrition - Supplements Designed without Compromise.
Syn-Tec Sports Nutrition - Supplements Designed without Compromise.

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METABOLIC TRICKERY: HOW TO LOSE FAT

Do you want to achieve 6% body fat?

The trick to keep going down in body fat is all down to simple metabolic trickery.

While at this point, the instinct of many athletes is to eliminate carbs from their training diet and go on a ketogenic diet (replacing carbs with fats), this may not necessarily be the best strategy.

It may be a good idea eliminating carbs from your diet as it initially brings about some results in the way of less water retention and a sudden drop in weight, but when you cut carbs very low for long periods of time (without cycling), you eventually plateau in terms of how much body fat you can lose. Long term carb reduction eventually begins to reduce the number of calories your body burns each day. And this ultimately means that your metabolic rate will lower to the point where you're at maintenance, and you are unable to burn additional body fat.

By including higher carb days 1 or 2 days a week helps kick up your metabolic rate overall so that you'll continue to burn body fat. This occurs through a reduction of thyroid hormone production (which is the hormone responsible for keeping the metabolism high)

So instead of just eliminating carbs from the diet, a better way to accomplish fat loss is through the use of an advanced technique called carbohydrate cycling.

The premise behind carb cycling is that you deplete your carbohydrate stores, allowing your body to exhaust muscle glycogen and burn body fat. Carb cycling is a process used to help bodybuilders and athletes alike to drop body fat. If you consume more caloric energy than your body needs, the extra will be converted to stored glycogen and fat.

There are various types of this diet, one version is where you have a High Carb, Low Carb and No Carb Days
Generally, the three days are rotated, or cycled, equally but carbohydrate manipulation is the key here, By lowering and eliminating the carbohydrates for a few days the body is put into a fat burning state, by having a high carbohydrate day the helps prevent metabolic slowdown and also allows you the opportunity to have better energy levels throughout the fat loss process and this could even result in the gain of muscle tissue.
If you cannot cope with not having any carbs at all then you can also carb cycle by having 3 low days followed by 1 high day, it is important to stress that the high day should be on a day when you a most likely to be exerting the most amount of energy, an example of this would be if you were training legs on this day, it is also important to eat carbs at the correct time of day as carbs are readily available for energy shortly after you consume them. The times of day when you need them most are when you first awake, and before and after your workouts

Here is a list of the carbohydrates which you should be consuming:
• Sweet Potatoes/Yams
• Wholegrain rice
• Rolled Oatmeal
• 100% Whole Wheat Bread (if you need bread this is the best choice. darker the better)
• Beans/Legumes
• Granny Smith Apples

Here is a list of protein based foods products which you should be consuming:
• Tuna (drained well)
• Salmon
• Chicken (skinless)
• Turkey
• Lean Beef/Steak
• Whey
• Cottage Cheese
• Skim Milk
• Peanuts

Here is a list of fats you should be consuming:
• Sesame Seeds/Sesame Seed Extract
• Flax Seeds and Flax Seed Oil
• Fish Oil
• Hempseed
• Extra Virgin Olive Oil
• Natural Peanut Butter
• Walnuts
• Cashews
• Almonds
• Pecans

Each time you go through a cycle of 3 days of low carbs followed by one day of high carbs you will be essentially re feeding your body thus helping to burn body fat and retaining, or even gaining, muscle.

By sticking to this diet this simple manipulation technique will have you shedding before the winter is out.
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What is nitric oxide and how does it work? 

Some people think it's the gas that makes us laugh at the dentist office. Some think it's the fuel race car drivers use to speed up their cars. But it's neither. Nitric oxide is a molecule that our body produces to help its 50 trillion cells communicate with each other by transmitting signals throughout the entire body.

Nitric oxide has been shown to be important in the following cellular activities:
• help memory and behaviour by transmitting information between nerve cells in the brain
• assist the immune system at fighting off bacteria and defending against tumours
• regulate blood pressure by dilating arteries
• reduce inflammation
• improve sleep quality
• increase your recognition of sense (i.e. smell)
• increase endurance and strength
• assist in gastric motility

There have been over 60,000 studies done on nitric oxide in the last 20 years and in 1998, The Nobel Prize for Medicine was given to three scientists that discovered the signalling role of nitric oxide.

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Nitric oxide supplements have been quite the buzz for some years now, particularly in the bodybuilding community. This is largely because an increase in nitric oxide levels is correlated with a better ‘pump’, among other things. 

Nitric oxide for athletes and bodybuilders 
Increasing nitric oxide has become the new secret weapon for athletes and bodybuilders. Athletes are now taking supplements with L-Arginine and L-Citrulline to increase the flow of blood and oxygen to the skeletal muscle which can augment strength and endurance. They also use them to facilitate the removal of exercise-induced lactic acid build-up which reduces fatigue and recovery time. Since arginine levels become depleted during exercise, the entire arginine-nitric oxide - citrulline loop can lose efficiency, causing less-than-ideal nitric oxide levels and higher lactate levels. Supplements can help restore this loop allowing for better workouts and faster recovery from workouts. Lets breakdown the benefits of supplementing with these very cheap additions to your supplement arsenal:

1. Increased Recovery Rates

The first way nitric oxide can help you is if you find you are putting in a great amount of effort in the gym but you are so fatigued for the day following that it's a few more days until you finally recover and are good to go again.

What this supplement does is help to support the amount of blood flow to the tissues by encouraging the smooth muscles in the body to relax, therefore allowing more oxygen delivery to get to the working muscles.

Since one of the primary factors in a speedy recovery is being sure that plenty of nutrients get to the muscle tissues after a hard workout, blood flow is really going to make a difference.

Note that you won't notice as great of results if you are not taking in a proper post-workout shake and meal to follow, but as mentioned above, once you've got that taken care of, that's when you'll clearly see the impact that nitric oxide has on you.

When you recover faster between sessions, this means more frequent weight training workouts, which typically translates to better results. Remember though that more frequent weight lifting workouts without full recovery translates to poor results and over training, indicating just how important recovery is. If you hope to workout often, you better look after this issue.

2. Reduced Fatigue Levels During Higher Rep Protocols

Another thing that nitric oxide is going to assist you with is fatigue. If you're finding that as you're going about your workout session, fatigue is a limiting factor in your workout, this is a supplement that can help.

As you perform your weight lifting exercises, the body rapidly begins to run out of oxygen. When it does, you'll start to get lactic acid build-up forming in the muscle tissue, which then generates quite a high level of fatigue.

Often, this fatigue is felt as a burning sensation and causes you to cease exercise. If you're attempting a higher rep protocol - into the 8-12 rep range - this build-up of fatigue can be extremely limiting on your progress. So if you can get more oxygen to the tissues, thereby reducing the amount of lactic acid build-up and correspondingly the amount of fatigue, you will dramatically reduce this issue.

3. Enhanced Endurance Performance

If you're an endurance athlete training for a distance event, nitric oxide can also benefit you. Often this supplement is thought to be more of a strength athlete aid, but believing so would be a mistake. Since endurance performance also heavily depends on the amount of oxygen getting to the muscle tissues, blood flow delivering oxygen will help you work longer without tiring out.

Those who are training for endurance and will be racing at an altitude much higher than they are used to will want to strongly consider supplementing with nitric oxide. At higher altitudes reduced ability to take in oxygen is particularly noticeable. By using the supplement you will help to offset this so it feels more like your usual training conditions.

4. Increased Availability Of Energy

Another important indirect impact of nitric oxide on exercise performance is that blood flow enables you to better maintain your core temperature balance.

When body temperature rises significantly during a hard workout session, the body will try its best to cool the tissues so that overheating doesn't occur. With good blood flow this process is made easier, so less energy will be directed to accomplish this goal leaving more energy to complete your workouts with.

5. Increased Glucose Use

Those who are looking to burn off body fat may want to think carefully about the benefits of nitric oxide. One study conducted by the American Journal of Endocrinology and Metabolism looked at the impact of the NO precursor L-arginine on glucose metabolism during exercise. They had nine endurance trained males cycle for 120 minutes total which was then followed by a 15 minute max effort cycling period.

During this time glucose levels were measured in the body and it was noted that those who had taken the L-arginine had a significantly higher glucose rate of appearance, glucose rate of disappearance, and glucose clearance rate. This demonstrates that these athletes were taking up the glucose faster into the muscle cells as the exercise persisted.

In addition to this, the supplement also supported the increase of nonesterified fatty acid concentration as well as glycerol in the body, potentially pointing to the burning up of fat as fuel.

So those who are looking to burn body fat may have a slight advantage when using this process in terms of using up available glucose in the body and then burning off fat tissues.

6. Increased Muscle Pump

The last benefit of using nitric oxide is a great muscle pump after a workout. Who doesn't love the feeling of tight full muscles after you've just dished out an intense biceps and triceps workout? When on nitric oxide, this pump will be more pronounced and will stick around slightly longer.

Since muscle pumps are largely a result of increased blood flow to the muscle tissue, which does come naturally to a degree when exercise is performed, the blood flow to the tissues with nitric oxide makes it particularly evident.

These muscle pumps may just spark some extra motivation in you to keep up with your workout program, therefore getting you better long-term results!

Nitric Oxide Synthesis from Arginine
Arginine (usually presented as AAKG - L-Arginine Alpha Ketoglutarate) has been the most popular amino acid for boosting nitric oxide simply because arginine is what the body uses to manufacture nitric oxide. This reaction is performed by a class of enzymes called nitric oxide synthase’s or NOS. 

With all the heavy marketing on using the term: Nitric Oxide to sell supplement formulas.. You will be blown away when you see the very cheap cost of supplementing with AAKG to boost Nitric Oxide and it's serving amounts required:
www.synteconline.com.au/aakg-p-69.html
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All trainees (male or female), regardless of their chosen mode of exercise, must take their post-exercise nutrition seriously in order to provide the muscle with the raw materials it needs. As all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Therefore a post-workout meal high in carbohydrates is required to refill muscle carbohydrate/energy stores. 

However any ol' amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. 

Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. However, unless you've had a very long, intense workout, 1.2g/kg may be a bit excessive as excess carbohydrate can be converted to body fat. 

Therefore I recommend 0.8g of carbohydrate per 1 kilogram of body weight for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a). 

Worried about weight gain? For optimum results a quicker carbohydrate is required for a greater insulin spike. Though faster absorbing carbohydrates will contain mostly sugar. There is a supplement called “Carbo-Plex” that’s carbohydrates are derived from Vegetables though still yields a Dextrose Equivalent of 10 making it fast absorbing with only 2.3 grams of sugar per 65 gram serving, which is very low in sugar for a rapid absorbing carbohydrate.

In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown. 

Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg. 

While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins. 

As your post workout feeding should be designed to promote the most rapid delivery of carbohydrates and protein to your depleted muscles, fats should be avoided during this time. 

Finally, another important factor to consider is the timing of this meal. It is absolutely crucial that you consume your post-workout meal immediately after exercise. As indicated above, after exercise, the muscles are depleted and require an abundance of protein and carbohydrate. In addition, during this time, the muscles are biochemically "primed" for nutrient uptake. 

This phenomenon is commonly known as the "window of opportunity" or “Anabolic Window”. Over the course of the recovery period, this window gradually closes and by failing to eat immediately after exercise, you diminish your chances of promoting full recovery. To illustrate how quickly this window closes, research has shown that consuming a post-exercise meal immediately after working out is superior to consuming one only 1 hour later. 

In addition, consuming one 1 hour later is superior to consuming one 3 hours later (Tipton et al 2001, Levenhagen et al 2001). If you wait too long, glycogen replenishment and protein repair will be compromised. 

In conclusion, when you decided to start exercising you decided to give up a specific amount of time per week in the interest of getting better, physically. However, if you haven't spent the necessary time thinking about post-exercise nutrition, you're missing much of the benefit that comes with exercising. 

I assure you that once you start paying attention to this variable in the recovery equation, your time in the gym will be much better invested. 

>> Whole Food Vs. Nutritional Supplementation

Anchored firmly atop their calorie-counting soapbox, nutritionists have traditionally asserted that whole food always trumps supplemental nutrition. For them I have only one sentiment: 

Always...it is a meaningless word. -Oscar Wilde 

While I wholeheartedly believe that complete, unbleached, untreated, and unprocessed whole food should form the basis of any sound nutritional regimen; there are some instances in which supplements can actually be superior to whole food. In the case of post-exercise nutrition, I believe that liquid supplemental nutrition is far superior to whole food for the following reasons. 

>> Liquid Meals Are Palatable and Digestible

Typically, after intense exercise, most people complain that eating a big meal is difficult. This is understandable as the exercise stress creates a situation where the hunger centres are all but shut down. However, as you now know, it's absolutely critical that you eat if you want to remodel the muscle, enlarge the muscle, or recover from the exercise. 

Fortunately liquid supplemental formulas are palatable, easy to consume, and can be quite nutrient dense, providing all the nutrition you need at this time. In addition, since these formulas are structurally simple (I'll save the biochemistry for another article), the gastrointestinal tract has no difficulty processing them. Your stomach will thank you for this. 

>> Liquid Meals Have a Fast Absorption Profile, Whole Food Is Just Too Slow

The latest research has demonstrated that liquid supplemental formulas containing fast digesting protein (Whey) and carbohydrates (dextrose and/or maltodextrin) are absorbed more quickly than whole food meals. 

To put this into perspective, a liquid post-exercise formula may be fully absorbed within 30 to 60 minutes, providing much needed muscle nourishment by this time. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle. 

>> Liquid Meals Take Advantage of the "Window of Opportunity", Whole Foods May Miss It

The faster the protein and carbohydrates get to the muscle, the better your chances for muscle building and recovery. Current research has demonstrated that subjects receiving nutrients within one hour after exercise recover more quickly than subjects receiving nutrients three hours after exercise. Liquid nutrition is making more sense, isn't it? 

>> Liquid Meals Are Better for Nutrient Targeting

During the post exercise period, specific nutrients maximize your recovery. These include an abundance of water, high glycemic index carbohydrates, and certain amino acids (in specific ratios). It's also best to avoid fat during this time. So the only way to ensure that these nutrients are present in the right amounts is to formulate a specific liquid blend. Whole foods may miss the mark. 

>> Post-Exercise Choices

So your workout is over and it's time to reach for your post workout meal. What do you reach for? Here are a few examples of good post-workout choices in order of effectiveness. 

If considering a lean protein supplement: a combination of proteins is proven to be more effective on muscle repair & growth due to the greater amount of protein synthesis. Choice either a Whey Protein Isolate with a Whey Protein Concentrate (WPI/WPC) or a Whey Protein Concentrate and Casein (WPC/Casein) for greater results. Single type proteins WPI, WPC or Casein alone are now proven to be less effective. For even greater results add Pure Form Amino Acids on top of your protein blends.
Carbohydrates will have to be added to this in the form of a supplement such as Carbo-Plex or taking your protein shake with quick absorbing fruit such as watermelon or citrus fruits. (Fruits can be eaten or consumed whole)

In regards to food suitable food choices for immediate absorption protein choices include Egg’s or Fish and carbohydrates in the form of fruit or vegetables.

References

Levenhagen et al. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol.Metab. 280(6): E982-993. 
Tipton et al. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J.Physiol Endocrinol.Metab. 281(2): E197-206. 
Roy et al. (1998). Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. JAP. 84(3): 890-896. 
Van Loon et al. (2000a). Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutrition. 72(1): 106-111. 
Van Loon et al. (2000b). Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr. 130(10): 2508-2513.
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Here is a better understanding of how foods digest: This information can help you understand which foods to utilize around training times. Take advantage of Nutrient Timing and better utilize the fuels you are putting in. 

DIGESTION TIME OF VARIOUS FOODS & SUPPLEMENTS
(approx. time spent in stomach before emptying).

Water
when stomach is empty, leaves immediately and goes into intestines,
Juices
Fruit vegetables, vegetable broth - 15 to 20 minutes.
Semi-liquid
(blended salad, vegetables or fruits) - 20 to 30 min.

Protein Supplements

Pure Form Amino Acids – within 30 mins.
Whey Protein Isolate – 20 min to 1 hour
Whey Protein Concentrate – 30 min to 4 hours
Calcium Caseinate / Casein – 1 hour to 6 hours (can go up to 8 hours)

Fruits

Watermelon - 20 min.digestion time.
Other melons - Canteloupe, Cranshaw, Honeydew etc. - 30 min.
Oranges, grapefruit, grapes - 30 min.
Apples, pears, peaches, cherries etc. - digest in 40 min.

Vegetables

Raw tossed salad vegetables - tomato, lettuces, cucumber, celery, red or green pepper, other succulent vegetables - 30 to 40 min. digestion. -
Steamed or cooked vegetables
Leafy vegetables - escarole, spinach, kale, collards etc. - 40 min. - Zucchini, broccoli, cauliflower, string beans, yellow squash, corn on cob - all 45 min. digestion time
Root vegetables - carrots, beets, parsnips, turnips etc. - 50 min.
Semi-Concentrated Carbohydrates - Starches
Jerusalem artichokes & leafy, acorn & butternut squashes, corn, potatoes, sweet potatoes, yam, chestnuts - all 60 min. digestion.

Concentrated Carbohydrates - Grains

Brown rice, millet, buckwheat, cornmeal, oats (first 3 vegetables best) - 90 min.
Legumes & Beans - (Concentrated Carbohydrate & Protein)
Lentils, limas, chick peas, peas, pigeon peas, kidney beans, etc. - 90 min. digestion time
soy beans -120 min. digestion time
Seeds & Nuts
Seeds - Sunflower, pumpkin, pepita, sesame - Digestive time approx. 2 hours.
Nuts - Almonds, filberts, peanuts (raw), cashews, brazil, walnuts, pecans etc. - 2 1/2 to 3 hours to digest.

Dairy

Skim milk, cottage or low fat pot cheese or ricotta - approx. 90 min. digestion time
whole milk cottage cheese - 120 min. digestion
whole milk hard cheese - 4 to 5 hours digestion time

Animal proteins

Egg yolk - 30 min. digestion time
Whole egg - 45 min.
Fish - cod, scrod, flounder, sole seafood - 30 min. digestion time
Fish - salmon, salmon trout, herring, (more fatty fish) - 45 min. to 60 digestion time
Chicken - 11/2 to 2 hours digestion time (without skin)
Turkey - 2 to 2 1/4 hours digestion time (without skin)
Beef, lamb - 3 to 4 hours digestion time
Pork - 41/2 to 5 hours digestion time
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Taking the correct supplements at the correct times can truly be the quintessential factor for an athlete’s ability over another.

Please read this carefully.. It is the most common sense statement in supplements you will ever read and the most common thing that everyone gets wrong.

Your Pre-Workout supplement must contain “Protein” moreover for even greater results your Pre-Workout supplement should contain Pure Form Amino Acids as the delivery method of this protein. Most of you reading this will now look at your current Pre-Workout Supplement and see that it doesn’t contain protein or amino acids… instead just some stimulants, possibly fat loss herbs, vitamins to make it sound good and if it does have amino acids (Creatine, AAKG, Beta Alanine etc) they can commonly be presented in nitrates which are proven ineffective in the human body. (Bad supplements are more common than good)

Some common sense statements: Protein does not store in the body. Though proteins (amino acids) such as BCAA’s play the role of rebuilding muscle tissue without these Amino Acids (protein) readily used as fuel what is protecting the body from being broken down and what is help fuelling the muscle to conduct the workout?

Consuming Amino Acids (Protein) such as BCAA, L-Glutamine, Creatine, AAKG, Beta Alanine before exercise delivers these nutrients better because the heart pumps 20-25 litres of blood per minute while exercising compared to only 5 when at rest. While exercising, over 80% of blood flow is directed to the muscles while only 15-20% of blood flow goes to the muscles while at rest. This change in blood flow patterns occurs because muscles need more blood while exercising and the body adapts to meet this need. By taking amino acids pre-workout, amino acids are delivered more efficiently to your muscles. This pre-workout shake won’t lessen the value of post workout nutrition, but will instead boost its effectiveness.

Conclusion:
Consuming amino acids before you exercise provides your muscles with the nutrients it needs to increase protein synthesis, reach an anabolic state, and increase muscular hypertrophy.

Better put. Pre-Workout Amino Acids (Protein) are more important than any stimulant, fat loss ingredient, testosterone boosting aid when taken pre-workout plus will absorb better than any whey protein powder pre-workout (unless taken simultaneously) for lean muscle building results.

The most effective Amino Acid serving sizes Pre-Workout for each indervidualized Amino Acid according to studies:

BCAA’s: 3 grams to 7 grams
Beta Alanine: 3 grams to 5 grams
Creatine Monohydrate: 5 grams to 10 grams
L-Glutamine: 2 grams to 5 grams
L-Arginine or AAKG: 1 gram to 5 grams

Sources:
Charlebois, Derek. "BCAA: More Than Just Amino Acids." Strength & Science Weekly
12. 16 Dec 2006 
Charlebois, Derek. "Essential Amino Acids." Strength & Science Online 4. 16 Dec 2006 
Mero, A. "Leucine Supplementation and Intensive Training." Sports Medicine 27(1999): 
347-358. 
Tipton, Kevin. " Net Protein Synthesis in Human Muscle from Orally 
Administered Amino Acids." Endocrinology and Metabolism 276(1999): 628-634.

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It amazes me that after so many years that Creatine Monohydrate has been proven effective. That still people avoid it's use due to misconceptions.

Let's squash this hype right now.

First of all Creatine Works:
Creatine is the reference compound for power improvement, with numbers from one meta-analysis to assess potency being "Able to increase a 12% improvement in strength to 20% and able to increase a 12% increase in power to 26% following a training regiment using creatine monohydrate".
There does appear to be a high degree of variability, which is correlated with the amount of creatine reaching muscle tissue. There does not appear to be much difference between trained and untrained persons.

These are huge increase in performance numbers.. and we are not talking about maybe or maybe not studies. We are talking about there being 65 studies that all 100% prove Creatine's increase in performance. All of these 65 studies can be found here: http://examine.com/show_rubric_effect.php?id=16&effect=Power+Output&selection=all

Additionally there are 19 studies that prove Creatine use results in an increase in Lean Muscle. Here are all 19 studies: http://examine.com/show_rubric_effect.php?id=16&effect=Power+Output&selection=all

If there are 84 positive studies that Creatine Supplementation increase overall performance, endurance, strength, explosive powder and increases lean muscle mass then why doesn't every fitness person utilize it??

The answer is the hype...

Let's look at the made up negatives:

Creatine has a negative effect on the kidneys: Simply not true.
There are 10 notable studies proving that in otherwise healthy persons given creatine supplementation, there is no significant beneficial nor negative influence on kidney function. All 10 studies: http://examine.com/show_rubric_effect.php?id=16&effect=Kidney+Function&selection=all

Creatine retains water... I just don't think people understand this one and that's why they choose to avoid it. Creatine retains water within the muscle cell on a cellular level.. This is what you want. More water retained within the muscle will only result in more muscle repair. Obviously if you are cutting for a competition or fight you would cycle off Creatine consumption 6 to 8 weeks out.

--------------------------------------------------

Overview:

I honestly see no reason why somebody shouldn't supplement creatine, nor do I see any logical basis for the seeming 'fear' of this compound in society.
It's safe, it's healthy, it's cheap, and for most people, it just works. Get some Creatine Monohydrate, take 5g a day, and you're good to go.
If humans didn't make any in the body, this thing would be a vitamin.

If you training is getting the better of you or you just want to increase your overall performance choose to take Creatine Monohydrate first on top of all other supplements (apart from your protein powder)
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Professionals in the industry today are getting a whole lot better at making food choices. Many will seek Hormone Free, GMO Free, Organic and the list goes on. When choosing supplements these safety precautions seem to go out the window. It's as if people assume that if it is considered a "nutritional supplement" that it must be good. Which couldn't be further from the truth. Here is a guideline to choosing Whey Protein safely.

The 7 Essentials To Look For In Your Whey Protein Powder

1. GRASS FED
All-natural, pasture-fed cows' whey, NOT pesticide-treated, grain-fed cows' whey. Raw Grass Fed whey protein has been found to have a variety of health benefits, including:

• Helping your insulin work more effectively, which helps maintain your blood sugar level after a meal -- This is important as research suggests lowering your blood sugar levels after meals may be more beneficial for your health than lowering fasting blood sugars.
• Promoting healthy insulin secretion, which is imperative for optimal health.
• Helping to promote your optimal intake of proteins, fats, carbohydrates, vitamins, and minerals needed for your overall wellness
• Supporting your immune system, as it contains immunoglobulins
• Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
• Maintaining blood pressure levels that are already within the normal range
Compared to grain-fed cows, pasture-fed cows produce whey that:
• Is nutritionally superior to grain fed
• Contains an impressive amino acid and immuno-supportive nutrient profile
• Is rich in healthy fats--lipolic acid and CLA (conjugated linoleic acid)

2. GMO-FREE
Choose whey made without GMOs. "genetically modified organisms"

3. RAW
Look for raw or cold-processed as most whey is heat processed which:
• Makes the whey acidic and nutritionally deficient
• Damages the immune-supportive micronutrients and amino acids
• Makes whey inadequate for consumption
• Cold processed whey protects the nutrients in their natural state

Cold-processed Whey Protein provides more:
1) Glycomacropeptides (GMP’s) – biologically active proteins which have a positive effect on the digestive system, antiviral activity, improved calcium absorption and enhanced immune function. 
2) Immunoglobiums – antibodies for immune boosting. 
3) Lactoferrin – has anti viral and anti microbial properties, anti cancer and immune enhancing effects. 
4) Alpha lactalbumin – contains large amounts of essential amino acids. 

4. ACID FREE PROCESSING 
Acid / Ion Exchange Processing is cheaper than acid-free processing, but it denatures the amino acid profiles by using acids and chemicals to separate the whey from the fats.

5. FREE FROM HEAVY METALS
Many protein powders both whey and non-whey could contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic. A Consumer Reports' evaluation showed some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals. You want to avoid these products at all costs because any high concentration of heavy metals taken over time could lead to serious health consequences. Here is a video showing that 8 out of the 15 top US Protein Powders tested showed toxic levels of lead in a single serving to require a warning label for toxin containing substances: Heavy Metals in Protein Powder Supplements

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Supplement stores and brands alike would have you believe that you’d need to sip on BCAA’s all day to build muscle which is simply not true. The advice that is given is not also presenting the facts of just how much BCAA’s are found in food. Because of this misconception professionals are being detoured away from utilizing one of the most important supplements in their arsenal. There are two sides to this story.

Firstly BCAA’s do have an anti-catabolic effect in muscle tissue sparing the burning of muscle as a source of fuel. The amino acids that make up the BCAA’s (L-Leucine, L-Isoleucine, L-Valine) are the only amino acids that metabolise in the muscle rather than the liver. The BCAAs also play an important role in nitrogen retention and recent research shows that they can lower cortisol levels.

If you are on a restricted diet (preparing for competition) obviously your protein intakes along all other nutrients have been reduced. This in conjunction with more physical stress put onto the body would surely benefit from added BCAA supplementation throughout the day on top of what should be taken around training times.

Though when you are not on a calorie restricted diet: BCAA supplementation should be provided enough through food throughout the day and around training times your high quality Protein Powder Supplement let alone Pre-Workout Supplement should be providing optimal amounts of BCAA’s. (Each of the protein powders in our range contains over 5 grams of BCAA’s)

It’s the BCAA consumption in our food that we need to promote and need to understand that we can utilize. Sure some might not eat so much meat which would make them also perfect for BCAA supplementation.

Knowing when to take advantage and knowing when to back off can truly fast track your results and save you money.

Lastly brands are currently trying to out do one another claiming that their BCAA ratio (or formula) is best.. The standard and ratio studied that we promote is 2:1:1 (2 Parts L-Leucine to 1 Part L-Isoleucine & 1 Part L-Valine) why I'm bring this up now is that when you look at the BCAA's in food table you will find that the ratio is always close to 2:1:1. We here at Syn-Tec promote supplementing to fill the voids of food, food is king. This shouldn't be an experiment.
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I’m not going to sugar coat this... the current supplement industry is for the better part completely full of shit. The majority of professional supplement outlets aren't up to date with supplement science. Therefore we have a wave of health and fitness professionals completely oblivious to what is accurate supplement advice.

I want to make a stand and personally share what I have learned over the last 12 years in this industry, plus forward the knowledge from our biochemists and manufacturing plant in Christchurch NZ with even only a few in the hope that the science and common sense transcends and squashes the hype once and for all.

It upsets me that there is so much controversy now surrounding supplements that the real understanding, science and ability of nutrients are being undermined. Holding our nations athletes back, holding our understanding of overall health back.

This separate page will not be biased to our own brand only. This page hopes that it will be able to teach the facts by collecting the data and presenting the science to you so that you can construct your own beliefs. We hope that you join into the discussion with us and others to finally move the supplement industry forward instead of where it is currently being held down by all, exploited for the money to be made by the unknowing.

We are not asking you to believe everything we say.. We are simply willing to provide our time and ask that you "Question Everything" within this current industry. For we are not questioning everything enough.
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