Which is best way taking sodium bicarbonate?

       There are controversial tactics when taking Sodium Bicarb.Some specialists prefer daily use and others acutely.McNaughton and his team discovered that daily use 6 days before competition is best way taking Sodium Bicarbonate than acutely.Morer trials also revealed that daily use increases muscle force and power output.Best  dose is 300mg/kg body weight in 1 lt of water 1-2 hours before competition.

Tip: Potassium Bicarbonate may be even better than sodium bicarb.More trials are needed

Is sodium bicarbonate essential in sports nutririon?

  Sodium Bicarbonate involves in pH regulation , release into the cellular space. pH regulation depends on PCr , so during high intensity anaerobic contractions PCr decreases dramatically and sodium bicarbonate is an essential supplement for weight lifters or small distances runners for improving recovery from short races where large muscle grpups are involved.

           Tip: Consumption of sodium bicarb may be useful for elite distance runners for delaying fatigue and improving bone and connective tissue eventhough ergogenic effect is not clear to exist.

Does taurine included in energy drinks improve sport performance?

    Many studies confirm that taurine availability decreases oxidative stress , increases GSH availability and increases glucose utilization.Also it has been shown to be involved in the regulation of core body temperature and prevent heat stroke.On the other hand a taurine supplement may not be useful , as a healthy body is full of taurine.

        Tip:Before an exhausted race , especially in high temperatures a 500 mg/kg supplement of taurine before meals , for a week should be consumed.

Do caffeine supplements help me to loose weight?

   It is established that caffeine enhances lipolysis and thermogenesis by inhibiting a specific enzyme neseccary to allow HSL of breaking down triglycerides.Many supplements  contain caffeine in high doses , which has negative effects without increasing lipolysis.

       Tip:A regular cup of coffee(100 mg of caffeine) provides best lipolytic effect for you.Avoid coffee supplements with high doses of caffeine..They could be costly and with negative effects for your health.

Which is best lypolytic supplement for obese people?

 Although there are controversial results from many studies, it seems that the consumption of an average dose of CLA leads to body weight and body fat reduction and a turnover at lipid profile. Results are worse in humans than mice and perhaps this could be explained from the fact that high dosages are administrated on mice. Unfortunately high doses may have side effects on humans.

Tip: Consuming 5 gr of CLA daily may increase metabolic rate and fat utilization in obese and overweight people.

Should I load or not when taking creatine?

   There are studies with controversial outcomes if loading or not is a bst way when taking a creatine supplement. Therefore no study proved increased benefit of not loading protocol at exercise capacity.The vasr majority of studies indicate that best way is loading for at least 3-5 days and then take a maintaining dose.

Tip:Cycling on-off creatine supplements is useless

Are creatine supplements safe for health?

  Yes, they are safe. As creatine supplements are the most known supplements , many reports for health risks come to light.In this way it has been reported that renal stress, anterior compartment syndrome,muscle cramping,dehdration, gastrointestinal  and liver disorders may be side effects of creatine supplements.All of these reported side effects seems to be anecdotal as they are not evidence based.



Tip:Creatine supplement may lessen heart stress and reduce muscle injuries.

Are creatine supplements best absorbed when mixed with water or juice?

   Mixing creatine with water is a safe way for taking this supplement.Some people believe that mixing creatine with acid foods like juices or tea leads to reduction of creatine absorption.Undouptedly this is one more myth because cratine does not degrade at stomach and pH of stomach is much lower than anoter acid food.



Tip:Creatine supplement should be better mixed with juices but not with high amounts of coffee.

Which is best protein source for building muscles?

        Sorry vegeterians , but not animal protein is the worst one.Best protein is the protein which contains essentials amino-acids like leucine/isoleukine/Valine.If you would like to select a supplement choose a BCAA supplement and consume maximum 20 gr per day .On the other side if you hate supplements set a high amount of dairy products,pork or salmon in your diet.




   Tip: Before consuming BCAA products , keep in mind that you also should have consumed food sources containing adequate vitamine B6 .

Is a micro-macro nutritient supplement needed during exercise for extra performance?

    Following a well-balanced diet , no extra supplement needed. But many athletes do not live an a perfect word. If you are an athlete focus on iron vitamin C and vitamin E intake:Iron intake is most important for better performance and anaemia is linked with poor performance.Vitamin C and E are antioxidants , and there are contoversial findings from many researches about their result at muscle membrane, although it can not be proved that have an ergogenic effect.

• Vitamin C : tomatoes, citrus fruits
• Vitamin E  : vegetable oils,nuts,fruits
• Iron          :  At most meat products

 

 

 Tip:  Vitamins C and E should be taken always above the RDA. In Excess quantities they may act as prooxidant or cause toxicity issues.

Are herbal supplements really safe during pregnancy?

It is common belief that medical pills may be harmful during pregnancy.On the other side most pregnants believe that herbal supplements are safe to use , ase they are made from natural plants.The bad news are that herbal supplements are not highly controlled b FDA , reliable information about the product may be hard to find,Adittionaly many herbal supplements are proved to be unsafe.

Tip :If you mostly like using herbal supplements ,follow this link for being more safe,https://naturaldatabaseconsumer.therapeuticresearch.com/ecommerce/order.aspx?s=NDC&cs=apa

Do I need a micronutrient supplement during pregnancy?

       If you are a well-nourished woman, micronutrients do not have a significant effect on birthweight or gestational duration .On the other side in developing countries the consumption of multivitamins may be beneficial.It is of great importance for a pregnant to take iron in case of anaemia , follic acid one month before and for the first two to three months after conception, calcium intake for preeclampsia prevention in high-risk populations.Prefer choosing a balanced micronutrition supplement containing of iron 30mg, calcium 250mcg , folate at least o,6 mg and iodine 150 mg
    

          Tip:Avoid supplements with high concentration in vitamins.If you are living at certain regions at Africa or Asia an extra supplement of vitamin A may be subsribed from your doctor ,as well for zinc if you suffer from a disease related with zinc deficiency

How do I Know if I take enough iron with my diet?

Have a check up at your doctor every 6 months focusing on hemoglobin and your iron/ferritin serum level.If these are in normal range do not bother.You take enough iron with your diet.If you have reduced hemoglobin , have an extended checkup from your doctor and be ensured that you do not loose iron caused by an illness.Then follow these steps at your diet:

A> Prefer eating lean meat products. Liver is the best, calf meat comes after that, and finally the pork.

B>Eventhough there are vegetables and fruits containig much iron , absorption from these sources is much smaller than from meat products. If you mostly dislike meat products ,prefer sunflower seed, tomato ,shellfish and chocolate.

Tip: When consuming products iron enriched drink some orange juice and avoid dairy products at the same time .

How do I know if I select the most suitable vitamin supplement????

Most people who consume all categories of food ,you do not need extra vitamins...Perhaps you will find these vitamins in your urine...Few of y

ou may face problem caused by hypervitaminosis....But if you do not eat some essentials categories of food like no vegetables or fruit...it would be better to select a supplement..

        Tip  :  CHOOSE A SUPPLEMENT APPROVED FROM FDA AND MADE FROM AN EXPERIENCED COMPANY..PREFER A MULTIVITAMIN SUPPLEMENT AND NOT ONE WITH A SUPERHIGH DOSE OF A SINGLE VITAMINE