The makers of the most popular protein bars on the market, Quest Nutrition, has been hinting about some new coming. They have been giving hints and posting blurred pictures and pictures of the corner of the product, getting the public all excited to find out what this next big thing is. They finally released a full picture yesterday...Quest Protein Chips!
Why Come Out With Chips?
According to Quest, the problem with chips is the carbs. Especially for those looking to stay on a low carb diet, chips are a very bad thing! Each bag of Quest chips only has 5 grams of carbs, 1.5 grams of fat and a whopping 21 grams of protein!
So what flavors did they come out with? You would think something bland, but nope...they came out with 3 flavors and this is just the beginning:
Cheddar & Sour Cream
When can I buy them?
Right now you can pre-order them at Quest Nutrition, but Best Price Nutrition plans to have them as soon as they are available to retailers, stay tuned!
The two most popular proteins in the industry have to be whey protein and casein protein. They are definitely best sellers for us, and customers always have questions regarding them. Most of the time the questions deal with what's better for you, or when to take whey protein vs when to take casein protein. We love answering these questions, which is why we decided to make a video discussing them. John and Glenn break it down and give you the differences between these two popular protein supplements.
John: Hello again everybody this is John with Glenn from BestPriceNutrition, again we're doing a video based on some of your request and questions, we appreciate those, so keep those coming. Today we're going to cover protein, specifically casein and whey protein, two of the more common ones that you'll see in powders. Want to cover the Whey protein first?
Glenn: Yeah we'll start with Whey, it's generally seen as a faster absorbing protein due to the whey protein isolate, whey protein concentrate, whey protein hydrolysate, all that generally means and what I like to tell the customers is that a whey protein concentrate, think of it as an orange juice from concentrate, it has extra things with it, so it's just whey protein with lactose and fat, a very small amount. Then there's whey protein isolate which is just isolated whey protein and then there's the whey protein hyodrolysate, which is whey protein broken down into smaller amino-acid chains, generally in times of use you'd want a hydrolysate post workout because it can absorb pretty rapidly. Then the concentrate and isolate, generally those are blended together, good as a daily use protein.
John: Yeah typically that's for economic reasons, as you'll see, isolates tend to cost a little more, for instance the All Max Isoflex is a phenomenal protein. What I've seen some people do is actually mix that with a cheaper whey protein or a casein and make their own kind. If you can afford that, it's a decent price I make it sound like it's overly expensive, it's a whey protein isolate. Specifically most of it is cross micro-filtration whey protein isolate, I believe, which is just a process where they are using ceramic filters; it's done at a cold temperature; the pH is balanced, so two things that really affect the structure of your protein are going to be the pH and the temperature. When it gets into your stomach actually that's when it starts to get broken down and you start to see the degradation of the protein, which is fine, it's what you want but, not before it gets into your system.
if you went home and boiled milk, what would happen? Curdle and then denature and come to the top, you basically break the tertiary structure of the protein. For our purposes, if you're somebody that has a lactose intolerance or if you have any digestive issues, a whey protein isolate is going to be much better for you; you're not going to have any lactose in there, there's not going to be any fat in there or junk basically; it will be just whey protein.
One unique thing about whey protein is that it's a little bit alkaline actually, so somebody with heartburn problems and stuff, whey protein is actually pretty alternative because most proteins tend to be acid forming, just a quick fact and also did you cover the absorption and how it absorbs a little bit faster than casein?
Glenn: Yeah generally whey protein can be anywhere from a half hour to around 3 hours for absorption It's faster absorbing and that's why it's nice for a daily protein, protein you're taking in between meals or right after your workout, where some people want to get in some a half hour to an hour before you work out. It does absorb faster and it actually has a higher concentration of BCAAs which is nice, which are the muscle building amino-acids.
John: The texture of it is very liquidy, so if you mix it you can see how much water you used obviously, but it doesn't tend to coagulate or form a gel like casein does alternatively which we'll cover. Whey is very light and very liquid. You can drink it and it's like drinking something that's a consistency of water or juice and they are even flavored like...
Glenn: Mixes relatively easy also, you can use a spoon.
John: If it's not mixing easily, then I would question the quality of the whey protein you're looking at. Something else that, just to keep an eye on in the future, you're probably going to see a lot more of is something called native whey, I know they're using it in hospitals and what not, it's actual whey protein without virtually any processing done to it, I guess is the best way I can put it. A lot of the research that you've read has actually been done on native whey which is not cheap, so we'll see over time if it becomes cheaper and we'll start to see it in more supplements, possibly a pure native whey so that's just an aside. Casein protein alternatively is a little bit thicker, it's going to be more like a milkshake type consistency I always tell people, it tends to gel or coagulate in your stomach so that's part of the reason why it absorbs slower.
Glenn: Yeah it generally forms what they call a micelle, which is a complete casein protein which sort of sits along the linings in your intestines, in your stomach and you get this continual release of amino-acids, generally it can be up to 7 hours which is nice, It's preferred as a pre-bed protein, because it does absorb over that 7 hour period of time, so it's giving you amino-acids while you're sleeping and generally while you're sleeping that's when your recovering, so that's very important.
John: And also,I think, some people find it curbs their appetite a little better, since it is a little bit more filling. Think about when you drink milk; milk protein is 80% casein and 20% whey, so when you drink milk it's kind of filling, You know you kind of get full. I don't know how you feel, but when I drink a glass of milk, that's typically how I feel, but that's because 80% of that is casein so you' can expect to get that feeling when you drink it.
Now many proteins out there are a blend of whey and casein and some even have egg in there, a really popular one right now is Aisle Fusion from [Inaudible 00:04:58] nutrition, I think Syntha-6 from BSN is got different forms of whey, casein and I believe there is egg in that one as well. So most companies are doing some kind of a blend, some people like to take them separate, obviously these 2 proteins are; this is a pure casein, this is a pure whey protein, so some of the things people have to consider when they're buying these proteins is how well do they mix? The convenience? The digestibility? Do you have trouble digesting certain forms of protein? Consistency? Are you going to get sick if you have to drink something thick and more shake-like? If your lactose intolerant or allergies...
Glenn: Generally it would go about if you wanted just a daily protein, something to take every day to supplement your diet it would be whey. And as you get more specific, you can get a casein protein and take it pre-bed, or right before you get to bed because like I said they have a 7 hour digestion period.
John: Both of these can be mixed in water, a lot of people mix them in milk and you don't have to, now if you are taking a whey protein and you want to do it before bed like Glenn mentioned you can mix your whey protein with milk and you'll get that little bit slower absorption. Some people also put essential fats in there, I personally put Udo's Oil in there, a tablespoon of that in there and the nice thing about that is that it's a little more filling, slows down the absorption of the protein and also with a protein powder when you supplement these, you don't just have to look at the whole meal as a supplement. You know, what I do a lot of the time is I'll drink a whey protein shake and I'll eat an apple, or I'll have some almonds, or a banana or something like that, so I'm getting a nice blend of whole food and protein.
It's not easy to always have protein with you on the go, you know if you're out somewhere and you need to keep something cold and you don't have a cold pack with you, the nice thing about this is that you can throw a scoop in a half or however much you need in the bottom of a shaker cup and you're ready. If you have a water, shake it, you can just drink it and if you have an apple or banana with it, you have a really nice meal. That's definitely one of the great things about protein.
Now real quick, we are looking at protein powders, another couple of forms you can get your protein from are bars and ready to drinks. I would say that powders by far and away are going to be the highest quality; there's not going to be any junk in there that I'd like to think of because they don't have to stabilize it if it's in a liquid, or stabilize it in a bar to keep it soft and moist.
Glenn: Yeah a lot of time in bars they use a hydrolex collagen which is just think of knuckles and close of cows ground up, that's basically what it is, definitely this is far superior than a bar would be - even though bars are nice because they are convenient, you are getting protein and it's going to be healthier than eating a Big Mac or something like that.
John: They've gotten a lot better over the years when the bars came out you'd be chewing them and you'd be getting a jaw workout, so that's quite nice. So just to break that down again, powder is going to be superior and ready to drinks and bars, depending on which one you're looking at as a source of protein, that's how I would rank them, and also cost, powders are much cheaper also so you kind of get a nice dual benefit there, not only are they going to be the best quality, but they are also going to be giving you the most cost benefit, because when you're buying bars and ready to drinks your buying because of the convenience. Again with these powders, when you're looking at them, it's good to talkto somebody who is informed and find out what's best for you. Typically, the more you spend, you're going to get a little bit better quality, but that's not always the case. Sometimes things are just marked up. Look for isolates if you're looking for really high quality whey protein.
Glenn: Look for micelle or casein when you're looking for casein proteins, like I said that micelle is the whole complete structure of casein and includes 5 different caseins inside of there, so that's definitely what you want, the superior source of casein.
John: If you look at our essentials video, you'll see that we have protein powder ranked number 1, towards the top of the list, it's hard for me personally for the top 3 between protein powders, essential fats, and a multi-vitamin, has a healthy dose of vitamin D, to disseminate which one is more important. If you're trying to build muscle and your taking creatine and all these pre-workouts but you're not getting enough protein, then forget it, just stop because you can't build muscle without enough protein and it's very difficult to get to get it through whole food all the time. We do want you to eat whole food, obviously we're in the business of supplements and we want you to buy supplements however powders are going to make it a lot easier for you to get enough protein. So if you drink a protein shake, there's no need to eat a chicken breast, but on your next meal if you get a chicken breast then there's no need to have a protein shake, so think of it like that.
John: I hope this answered a lot of your questions involving protein, specifically casein and whey, if you have any questions please feel free to post them in the comments we'll try and answer them for you, keep it coming with the requests for us to make videos, thanks and have a great day.
One question that comes up pretty often in our videos is if it is ok to drink alcohol (beers or hard liquer) while weight lifting and bodybuilding. People seem to want to know if it will hinder their gains or have any negative effects on muscle growth and muscle building. Because of the many questions on this topic, we decided to do a video covering it.
Muscle Building & Alcohol Consumption
Johnny: Hello again everybody, this is Johnny Glen with bestpricenutrition.com. Today we're going to be covering the adverse effects of alcohol on muscle development. We're doing this because we have a supportive, persistent user that's been asking us to do it, so we're going to do it for him because he keeps asking and we're happy to do it. It actually is a question that people do ask from time to time, so it's actually good to get a video out there because one of the main questions we get is, "I want to put on muscle, but I also like to drink on the weekends, or a few times a month." So, let's go ahead and cover it.
Male Speaker: Yeah. Essentially, if you're someone who's really serious about body-building or a sport in particular and you're looking to get the maximized benefit out of working out, you generally don't want to drink. Because drinking alcohol or consuming alcohol inhibits protein synthesis, which means, slows it down, I should say. You're not as efficient to build muscle.
Johnny: It's a toxin, you're putting a toxin in your body and your liver has to work to break it down and all of that stuff. So that's number one. Two, it's empty calories.
Male Speaker: It is empty calories. Alcohol has seven calories per gram. A lot of people think if you drink Bacardi or Vodka that there is no calories. There actually is calories.
Johnny: It's lower because if you do a Diet Coke, you're not getting sugar. But like you said, there's no benefit to those calories.
Male Speaker: Your body doesn't use it for anything, it's toxic.
Johnny: Now, you will hear studies and stuff that will say, "Hey if I have wine and stuff, it's good for you." That's true. There's resveratrol in wine, but the truth is that yes, wine is good for us, but wine and drinking like that once in awhile - like a drink a day when you see those studies are good - it's because of our lifestyles, because of stress and because of external things and the alcohol is almost an escape from that. So, in a perfect world, which we don't live in, it wouldn't be good for you because it's still a toxin. It still would not be good for you. But because we live hectic lives, we have work we have school and we have all of these other things going on, that stress relief of letting go of your mind - and it shows you how powerful your mind is, it actually is good for you. And again, aside from the benefit of resveritrol which seems to work best when it is in alcohol, it has to do with the fermentation so that's something else to consider. Also, sometimes when you drink, it's really the decisions you make when you drink. Sometimes you drink and you're like, "Okay," but then you go out and you get burritos, or you're at White Castle or wherever you go late at night sometimes.
Male Speaker: Yeah, a lot of times you'll have a few drinks and after that, you're not thinking about eating healthy. So, afterwards you get hungry and you eat that food, that's why they make these late night visits.
Johnny: You compound the original problem and then the next day maybe you don't feel good, maybe you don't work out. But the thing is, if you do go out and you drink like that, just understand that the next day, it's a new day. So, start fresh and move on. So, we don't want to over-dramatize this, because you can drink on the weekend or something like that and still be in very good shape, look good, and do really well. Let's just say all things being equal, it's always better off not too, but you still got to live and if it's fun for you and you're safe, then by all means. You're an adult, you're old enough to make that decision, great. It's not going to be the difference between you having a six-pack and not, if you go out on a Saturday and have a few beers, it's just not. It's not going to be weight-limiting factor. It's going to be some other things. Is it good, no. But it's not this terrible terrible thing where it's like, "Oh no, I can't do this," or "I can't do that." We recommend not going crazy and drinking yourself into a stupor. That's another thing to consider.
Male Speaker: Yeah, if it's controlled and it's something that you're going out every once in a while and having a good time and it's not an every day thing, then like John says, by all means. It's not the best thing for you but if it's helping you relieve stress, it's not going to be the limiting factor of what your ultimate physique is going to be.
Johnny: And especially if you're staying within that therapeutic range of one or two glasses of wine or an equivalent of one or another booze, it seems that wine seems to have a better effect and it's more because of the resveritrol, red wine specifically. But that's that.
Male Speaker: Another thing to pay attention to also is that alcohol does have a diuretic effect, so if you have some water, generally - you have a drink, have a glass of water - not only will that help you to combat the diuretic effect, it will also help you in the long run throughout the night so you're not drinking as much.
Johnny: More volume in your stomach is going to tend to slow you down and stuff. And there's some stuff out there too about eating and drinking. Sometimes it's not the best thing to do in terms of health, actually combining food and booze. The other thought is, "Well, I do it on an empty stomach, and then that's even worse." So, there's conflicting stuff. It really depends and we're by no means experts on the best way to drink.
Male Speaker: Yeah. The truth of the matter is your body is going to metabolize alcohol at a constant rate.
Johnny: It's relative to tolerance, your body weight, all that stuff. The biggest thing is be safe. When you do drink, just don't go bonkers. You can go out and have a few drinks and not go past that point where you're on another planet and then you're really making some bad decisions for our purposes, what we're discussing in terms of your diet and foods. Start the next day fresh. Have a good breakfast, hydrate, go work out, go do your thing.
Male Speaker: You can get a really good workout.
Johnny: Doing it every day, getting drunk every day, that will inhibit you from getting that six pack, that will inhibit you from building muscle. That's a bad thing. And typically the older you get, the less you're going to be able to get away with because your endocrine system and your entire body, it's not going to be able to recover as well from that.
Male Speaker: It's just trying to recover from workouts and stuff.
Johnny: I think we covered everything. I'm sure there's other stuff. Always be safe, and try to make good decision. if you have any questions, feel free to post them in the comments section of the video or the blog. Also, you could check us out at facebook.combestpricenutrition. Thank you.
The new NO-Xplode is here. Rather than call it NO-Xplode 3.0 or NO-Xplode Advanced or some other type of catchy hyperbolic name, they chose to stick with the original pre-workout that started it all.
Now you can go through the ingredients on the label and see what's in the new product, but maybe you are a fan on 2.0 and you want to do what the difference actually is? Well Glenn from Best Price Nutrition decided to help with this. He goes through the ingredients for this new version and the 2.0 version to show you what is different and what to expect when switching.
New NO-Xplode vs 2.0 Video
Hello, everybody. This is Glenn, with Best Price Nutrition. Today, I'm going to give you an overview on the brand-new, just released NO-Xplode. It's not being termed NO-Xplode 3.0 or NO-Xplode V3, anything like that. They're just calling it NO-Xplode. They have a big push campaign. You might have seen some things that say "Push 6/30", which means June 30. That's when the official launch of it came out.
I don't have the bottle of the new one yet. We wanted to get this video out just to kind of let you know what the differences are between the two. I do have a bottle of the 2.0. So with the NO-Xplode over the years, it's never been a concentrated pre-workout. Always come in a larger container. This is a 50-serving size, which is about 2.5 pounds or two and a half pounds. That's pretty big for a pre-workout nowadays. Nowadays, bottles are a half, if not a third, of the size of this.
But they've never really gone the concentrated route. I know they've had some other products that have come out. But with regards to NO-Xplode, it's always been larger serving size, more powder. So to kind of go through the differences within the two.
At the top of a lot of the supplements, they actually go through the calories, the carbohydrates, and then some of the vitamins they add in there. Calories went from 40 to 30, so very negligible with the amount of calories. There's 10 calories difference. Carbohydrates in the old one was 10 grams. Now, it's seven. So there's a slight change there.
They did add vitamin D3 inside of the newer version. Okay? So it's 500 IUs, which is great. With all the new research coming out with vitamin D, it's very good that they're putting that in there. So let's get into the formula overall.
Sorry, I have to do this with paper because I don't have the actual bottle in front of me. But again, we just want to get this out there for you guys. Let's see, in the old form, the 2.0, they had three main formulas. Actually I should say four.
The first, I should say, matrix. First matrix, they're advanced strength and performance matrix was basically their blend of beta-alanine and creatine. They used a carnitine beta-alanine. Sources of creatine were di-creatine-malic acid interfusion, so basically di-creatine malate. Then they also used creatine sodium phosphate matrix, creatine ethyl ester, and creatine alpha amino butyric acid matrix.
So that's what they used. We've done some videos on creatine before. We always recommend creatine monohydrate. I'm sure a lot of people have recommended that to others. It seems like they took that advice from everybody, knowing that creatine monohydrate is shown to be the superior source of creatine. So their new creatine blend is creatine monohydrate, number one. Then they have creatine anhydrous and creatine peptides, which appears to be creatine monohydrate bonded to hydrolyze whey protein isolates, so bonded to amino acids.
But the bulk of that, I imagine, is going to be creatine monohydrate because it's the first ingredient there. Then they also add taurine and something called astrogen [SP], which is astragalus and patched ginseng to it. Those two ingredients are said to enhance the absorption of creatine, but creatine in general, the bioavailability is pretty high. There're no issues with it absorbing. Creatine has been used for years.
So it looks like you're getting 5.5 grams of that whole blend. So you should be getting, I would gather, at least 3 grams of creatine, which is nice. So next. Also, in the old formula, that matrix combined with beta-alanine. Now, they have a different one they call Endura Shot, which is their beta-alanine blend. It uses the carnosine beta-alanine and beta-alanine hydrochloride. Why they're two different ones, I'm not sure. I'd say stick with the beta-alanine, the CarnoSyn patented version.
Also, they're adding betaine anhydrous to this. So betaine anhydrous is a newer supplement with regards to the sports world now. It can enhance workout. I should say workout, put power out and muscular endurance. There was a study shown that it actually can improve lean body mass, which is nice. So that's inside here. Then they add some electrolytes to it as well. So now, the new thing is they're adding the betaine anhydrous, which is great.
Next is their nitric oxide formula that's inside here. So not only is it an energy product, it's also a nitric oxide product. So in the old formula, L-arginine alpha-ketoglutarate. So we've done numerous videos on this. In the science world, we've seen that on paper, this does enhance nitric oxide levels, but it just doesn't translate to the real world. So they have removed that now.
Now, they focus the formula around citrulline malate. Also, in the old formula, there was citrulline as well, but now it looks to be a heftier dose or a higher dose. In the formula itself, for the new one, this matrix, 850 milligrams. So citrulline malate, you want a higher gram dosage. You want something like 3 to 6 grams.
So it doesn't look like you'll end up getting a huge dose of that, but at least they've listed it and took the arginine out, which is nice. Other nitric oxide in the old one. Actually they had a couple different forms of citrulline and some gynostemma, leaves and stems.
Then a new formula, they use grape skin extract, hawthorn extract, and folate. Hawthorn extract is popular with reducing blood pressure. There is some research to show that. So I believe the thought is maybe if you're getting some vasodilation, you're going to reduce blood pressure. Grape skin extract, I know there's some studies that show it can enhance your overall work capacity. So they've done that.
Now, the stimulant formula, which nowadays, that's what everybody is looking for. What kind of stimulants are you looking at here? Now, being that this is a VSN, and it's NO-Xplode, it's a flagship product, they're not going to put any wild and crazy stimulants inside their product. They just don't do that. They like to err on the side of caution because a lot of stimulants nowadays, we've seen one and three DMA go away. So they want to stay with things that are going to stick around.
So their formula in the old NO-Xplode, NO-Xplode 2.0, tyrosine, caffeine, another form of tyrosine, and vinpocetine. Now, what they've done is they've had the tyrosine. They went to N-acetyl tyrosine. That's thought to absorb better than regular tyrosine, but it really doesn't. They're about the same. Actually tyrosine itself is just fine. It can absorb, no problem.
Then caffeine and hydrous, grapefruit bioflavonoids, which I believe they're just using to enhance the absorption, pterostilbene, and caffeine co-crystal. I'm not really sure what that is. But again, it's just caffeine really. So you're getting a dose of that. That blend is 745 milligrams. So I don't know how much true caffeine you're getting in there. It doesn't list the amount of caffeine.
So they're really sticking with tyrosine and caffeine as their stimulant sources. These are tried and true energy producers, stimulants. So like I said, they're not going to put any [inaudible 00:07:27] or anything like that in their products. So they're sticking with that.
Lastly, in the old formula there was a glycerol polymer complex with some electrolytes and glycerol. They've removed that. Now, they have something they call a shock composite, which is going to hit on more of brain function, mental focus, things like that. So you've got DMAE, some amino acids, and then something called tooth club moss, which is just Huperzine A.
These are ingredients that are going to focus on the brain, getting you the mental focus, more zoned in on your workout, not a crazy cracked-out feeling or anything like that. So that's what they've done with that.
So I think that really covers it. I know there's a lot of ingredients in both products. This video would be 20 minutes long if I had to go through each individual one. I just want to kind of give you the gist of it. So basically they switched over to just a pure creatine monohydrate, two other sources of unique creatine, but they really hit home with just plain old creatine, which is great.
They used beta-alanine and betaine anhydrous now, two great ingredients with great ergogenic effects. Nitric oxide. They removed the arginine from it. We know now that that's just not working in humans, not perusing the pumps we're looking for.
They've stuck pretty much with the same energy blend with the N-acetyl tyrosine and caffeine. They've got some brain enhancement supplements in there, DMAE and Huperzine A. So that's nice.
There's a 30 and 60 serving. In the past, I believe there was a 30 and 50 serving. So now you got a 30 and 60 serving. This is the older formula. I don't know if it's going to replace the V2, or I should say the 2.0. I'm not sure of that now. But if we do find out, we'll definitely let you know. Yeah, that seems to be just the gist of changes. If we find out some more information, we'll let you know.
If you have any questions though, you can post them in the comments section. If you liked the video, please give me a thumbs up. You can also find us on Facebook, at Facebook.com/bestpricenutrition. Thank you.
Arachidonic acid is an omega-6 fatty acid. It is found in many foods including eggs, beef, chicken, and fish. ARA is one of the most biologically important fatty acids; playing key roles in the immune system, memory and learning, bone mineral density, and cardiovascular health. MN CEO William Llewellyn first proposed that supplemental ARA would support skeletal muscle growth more than a decade ago. This study validates his original hypothesis, and provides very clear support for the use of ARA supplements in sports.
Thirty college-aged men were recruited for the study, and randomized into two groups. The men in the first group were given 1,500 mg of ARA daily, and the other an identical-looking placebo. All men followed a periodized resistance-training program for 8 weeks. At the end of the study, the group supplementing ARA reported significantly greater gains in lean body mass (3.6 lbs. vs. 0.2 lbs.). They also noticed an 88% greater increase in muscle thickness (.47 cm vs. .25 cm), and added significantly more strength to bench press and leg press (110 lbs. vs. 76 lbs.). Lastly, wingate peak anaerobic power was dramatically improved with ARA (78W vs. 28W), a 275% greater increase.
"This study has demonstrated in a controlled setting the type of remarkable results we've noticed with athletes and bodybuilders for many years now," said William Llewellyn. "Arachidonic acid is a key link between the mechanical stress of resistance training, and the biological repair process that comes in afterwards to facilitate protein synthesis and growth. This gives us an exceptionally effective opportunity for increasing muscle mass and strength. ARA supplementation should provide a distinct advantage for bodybuilders, and athletes in all sports where strength and power are decisive variables."
According to Dr. Oz, being in back pain for just a few seconds can feel like several minutes. Back pain is common to many people, whether it’s from an accident, lifting something heavy or from work. It can leave you in pain that can range from a dull, constant ache to a sudden, sharp pain that leaves you disabled and unable to fulfill your normal everyday duties.
Clear Muscle...this is the new supplement from Muscletech that has been the buzz in the industry over the past few months. Why you say? Because they claim over 16lbs of lean muscle mass in only 12 weeks. Now before you say anything about their claims...they actually have research to back it up!
We didn't believe it either, so Glenn from BestPriceNutrition.com went into the actual research studies and the workout to see how these users were able to increase lean muscle mass by 16lbs in just 12 weeks.
Video on Clear Muscle
Hello, everybody, this is Glenn with Best Price Nutrition. Today, I am going to give you an overview of the MuscleTech Clear Muscle. It's their new product on the market right now. It’s kind of all the rage right now so let’s kind of dive into it to see exactly what it is and what it’s supposed to do. There is 168 liquid capsules in here. Actually, the capsules, when you look at them, they are clear, and it’s a four week supply. Basically, you’re going to be taking 2 capsules, 3 times per day, so it’s a 28-day supply. Per 2 capsules, there is 1000mg or 1 gram of an ingredient called Betator, and what that is it’s a free acid form of HMD. A lot of times when you see HMD, it is bonded to calcium. This is just pure HMD, no calcium involved there. And, you got 1000mg per 2 capsule, you’re getting 3 grams per day.
Now, there is a research study and a research conducted by University of Tampa. We brought this ingredient to light, and which MuscleTech is now bringing out to you guys, and the use of 3 grams per day over a 12-week period of time. So, if you’re going to follow their protocol, you're going to need three bottles. So, there… you know, it's not cheap either. The bottles are going to run around $60 so that’s about $180 for the full cycle.
Now, let’s get into some of the results of the study just to give you an idea of what they say it does or kind of results you can expect. It was a 12-week study. There was a 16.3 lbs in lean body mass or MuscleTech does put it at 16.3 lbs of lean muscle but I will get into that second or after we talk about some things. And, that’s in the group that took the Clear Muscle or the Betator ingredient. And then, in the placebo group, it was 4.6 lbs and both of them use the 3 grams per day dosage. And also, on the three big lifts, squat, bench press and dead lift, they had a 170-pound increase. So, cumulatively, when you add up the increase, it equals to 170 lbs versus 55.8 lbs in the placebo. Placebo effect is like a sugar pill or something like that.
So, let’s kind of look into the workout that they had. Now, this is going to differ from most other supplements or research studies done. They had specific workouts, split into three phases. Weeks one through eight, okay, which is considered phase one; pretty standard workout, nothing crazy although you are doing the 3 main lifts, the squats, bench and dead lifts, doing them three times a week. So, it’s a Monday, Wednesday, Friday split; three sets of twelve, five sets of five, three sets of five. You know, give yourself time to rest in there, too.
So, next is the phase two which the overreaching phase. This is a phase that really tests your capabilities. So, you're actually squatting, benching, and dead lifting. Or, in place of squat, you leg press, in place of bench press, you doing military press, in place of dead lifting, you doing [inaudible 00:03:24]. So, you’re working out those muscles five times a week and that’s for two weeks, it’s Monday, Tuesday, Wednesday, Thursday, and Friday. And, they’re really pushing with the three sets of eight, three sets of eight, three sets of twelve, three sets of twelve, and three sets of one. But, they’re really pushing in terms of very little rest and also, imagine trying to squat or even just work out your legs five days within a week. And, at the end of the week, you have a power lifting day on Friday. You’re doing your one rep max so you’re essentially maxing out. So, that’s for two weeks.
And then, the final two weeks is sort of a taper. You’re sort of coming back. There are some reps here, more velocity reps, speed reps, lower weight. So, that’s sort of the exercise program that they have and they want you to follow that as well. they do post it on their website. So, you could see that this is a very, very difficult workout, not something, you know, many people even go into in terms of overall value. I mean, how many people are actually squatting or benching five days a week. You know, maybe some people, new in to working out and that’s what they’re doing but they’re not going as heavy and they’re not also, you know, they’re not taking that one minute rest; in fact taking five minutes rest in between. So, it’s a pretty crazy workout routine.
So, what they found is that by following this workout routine, and by taking the Clear Muscle or the Betator, that these people achieve these results. So, just to give you some idea of the average here, average measurements for people to start was 187 lbs and at the end, it was 192 lbs. And, you’re probably asking, “Wait, that’s only around four or five pounds of weight gain. Well, they actually lost body fat, too. So, their body fat percentage went from 21% on average to 14%. That’s a 7% body fat loss. So, not only were they gaining muscle mass but they're also burning body fat at the same time. And then, you know, there’s some numbers in terms of their bench press, squat and dead lift, the way it’s going up.
Now, the none Clear Muscle group, by following just this workout, okay, not taking this supplement, they gain five pounds of muscle and lost four pounds of fat. So, they still, even within that group, achieve some great results. Now, when looking at the study, you know, I just thought, that’s pretty intense, it’s pretty crazy, I mean, for someone to be able to increase muscle mass so greatly and then, decrease their body fat so quickly within 12 weeks, it sounds like steroid-like, honestly. So, there's a lot of people who are out there saying, “Well, what's going on with this study?” But, the results are results. But, something to think about, too; when gaining body mass, and this is where I want to get at with the bottle, lean body mass doesn't mean just muscle. It can be muscle, water retention, and glycogen.
So, with a workout like this, you’re going to really saturate your muscles when you’re going through this workout program especially the overreaching period. So, you're going to hold on to some water and that's not to say it’s actually cellular water but most likely, a lot of it could be intracellular, think creatine. And also, you’re going to have some glycogen retention. You’re taking in carbs, your body wants to replenish those, you put yourself to a crazy workout. So, that’s something to think about as well. In the exact amount of what was muscle, what was glycogen, what was water, I don’t know; might be [inaudible 00:07:00], we’ll find it.
Now, what I want to say is in the bottle, someone could gain 16 lbs of lean muscle. There is a difference there. It is lean body mass and that’s what the study did say. So, there wasn’t like [inaudible 00:07:13] some water there. So, are you going to be able to take this bottle and gain 16 lbs of lean muscle, just pure muscle? No? So, the jury is kind of still on. It’s a brand new ingredient just on the market. It’s something that if you’re going to take, I would follow their workout program. They actually had people come in and they had guys workout at the University of Tampa. They have a huge workout facility there, you know, great athletes and things like that. And, the people who started, they were generally trained. You can look at some of the things. Their average bench press is like 248 lbs, squat is 317 settled for 375. So, it’s not just somebody they got from the street who hasn’t workout at all. So, they have some workout experience.
So again, jury’s still out on it. We don't know, I mean, it’s so new. Some people get out there and try it. If you're going to take it, I recommend you follow the workout program. You definitely want to go through with the whole 12 weeks because most of the results, when you look at the results of week 8 compared to week 12, most of the results come after that overreaching and taper period. So, if you’re really going to go, and [inaudible 00:08:21], and invest some money into it, go through the full 12 weeks and see what kind of benefits you’re going to get. So, yeah, that about covers it. I know there’s a lot of questions you’re probably having there. If you have anymore, you can post them in the comments section. If you like the video, you can give me a thumbs up. And then, you can also find us on facebook, facebook.com/bestpricenutrition. Thank you.
Bodybuilding supplements and teens...we have gotten tons of questions from teenagers and parents alike asking what supplements they should take and what supplements they shouldn't take. Now there are many supplements teenagers should stay away from...but some they should definitely take...and wow the myths we have heard. Well John Brooks dives into it and helps give some advice on what teens can/should be taking to help build muscle...at the same time keeping their parents happy!
Bodybuilding Supplements for Teens Video
Hello again, everybody. This is John with BestPriceNutrition.com. Today I'm here to talk to you guys about supplements that are okay for teenagers or teenage body builders, because we get a lot of questions from that age group of what can I take, what can't I take.
Well, before we get into that one thing I want to touch on is that it's always a good idea when you're under 18 to explain to your parents what you're taking, what you're going to take, because if you inform them of what you're doing odds are it's going to be a lot better off for you. You're being up front and that's always a good approach. Plus, it gets you to research and really figure out what you're taking because ultimately you should know what you're putting into your body whether you're an adult or a teenager. But especially with teenagers because your parents are, a lot of the times if they care, they're going to be skeptical and they're going to want to know, and the supplement market is somewhat new so they may not be as hip to it. So do some research, explain to them: 'Hey mom, hey dad, I bought this protein powder. This is why I'm taking it. My coach says I should get here, there and there.'
So today I'm going to give you some tips to tell you what you can take and what you probably shouldn't take and should avoid. But just up front, it's always good to do your own research because nobody cares about your own body more than you do. Plus, you have your parents to deal with at that age so - and we've all been through that - so it's always good to get out there and keep them in the loop.
So right away, to start it off, supplements that you can take if you're a teenager would be, an example would be a multivitamin. Multivitamins are really good because in today's world with the foods that we're eating a lot, they're devoid of a lot of vitamins because they're processed a lot. So what a multi-vitamin's going to do is it's going to fill in those gaps. Maybe you're missing some of those vitamins, well, a multi's nice because it fills in those gaps that you're missing in your diet. With multi-vitamins some to consider... And again, you can go to any of these and get specific reviews from us. A lot of the products we have on our site we've already done reviews on and so you can find out the more specifics.
But the multi-vitamin you're dealing with USP [inaudible 00:01:45], which is typically what you're going to see on most shelves especially at like a Walgreens or CVS, and sometimes those are synthetic too, and so you want to avoid synthetics for sure.
Food-based vitamins, where they use different food parts like broccoli powder and things like that. And then the newest is wholefood vitamins. Two examples are the Garden of Life Vitamin Code, New Chapter. These companies are making wholefood multivitamins. So what they are is they're actually foods. You're body actually recognizes them as foods so you can actually take them on an empty stomach without worrying about getting an upset stomach or anything like that, so those are nice. And we're starting to see more research on how they're absorbed better and your body just seems to know a little bit more what to do with them, plus there's more stuff in there. For instance, in an orange, yes, we know there's vitamin C but there's a whole allotment of other things that we just don't know that's in there that's really working well with our body. And these are actually fermented, organic, wholefood multivitamins so that's something else to consider when looking at a multivitamin.
The next supplement that we'd recommend for a teen would be a protein powder or a post-workout supplement. Protein powders are great because everything you're made of for the most part is protein - your hair, your skin, your nails, actin, myosin, collagen. These are proteins that your body takes from sources exogenously that you've taken from diet and your body makes body proteins.
Well, most of you are trying to compete in body building, you're competitive athletes, you want about three quarters to one gram of protein per pound of body weight, assuming you're pretty lean. Your target weight is what you want to base that on. That's hard to do from wholefood alone. If you're 200 pounds, 200 grams of protein is a lot. So yes, you should always eat wholefood. That would be like egg whites, chicken breast, fish, things like that. Those are all good sources of protein. But again, to reach that three-quarters of a gram to one gram per pound of body weight is hard to do, so that's where a supplement... With a powder, you can make a smoothie, get yourself some extra protein in there. After you train, you could do a post-workout supplement which is going to have about a 2-to-1 ratio carbohydrates to protein, fast absorbing carbs, fast absorbing proteins.
Again, you can go to the specific product. For instance this one, Insu-Pro, you can go to that page and there's a specific review there to explain more of the details on it. But protein powders are definitely a thumbs-up. It's basically powdered food. That's what you're getting. That is what it is. And if you have some digestive sensitivities, you could find them without lactose and things like that so that's really good. So again, do your research.
Next would be creatine. Creatine is the most researched performance-enhancing supplement on the market. It's been out since 1993. There are a bunch of misnomers and a bunch of unfounded nonsense about it. You could even go, you can go on all the journals, all the peer-reviewed studies and find all the research that's been done on creatine and how effective it is. No, it's not going to liquefy your kidneys. Again, companies have no incentiive to do that to you, number one. Number two, there's all the research backing up the fact that it doesn't do any of that stuff. In fact, the benefits are numerous from not only building muscle but also mental focus.
You're seeing it in a lot of the mainstream journals and they're supplementing creatine now with patients that are needing to recover from various ailments. So creatine's definitely, definitely very good. It can be very beneficial. But again, do your research, explain to your parents what it is, why it works, so on and so forth, and again we have specific articles on it. You could also go to videos on creatine on a lot of the products to get some more specific information about it.
The next ingredient is beta-alanine. Beta-alanine's right there with creatine. Lots of research on it. Beta-alanine's going to buffer acids that are a byproduct of metabolism in your muscles. So when you're doing anything explosive with fast-switch muscle fibers - lifting, sprinting, things like that - your body builds up acid from breaking down lactic acid. So the acid that dissociates needs to be buffered. Well, beta-alanine naturally occurs in the body. Like creatine, your body does produce it but also most of it comes from diet. Creatine, like we said, red meat and salmon, it'll never be banned because you'd have to ban red meat and salmon. Beta-alanine - chicken, turkey - these are all good sources of beta-alanine. Not a ton. That's why supplementing extra you're going to get those extra benefits and you've got a lot of research showing that they are very, very effective. So beta-alanine's another really good supplement that you can take, and it works similar to creatine in that it's going to work with those [inaudible 00:05:56] limiting factors and anaerobic metabolism, buffering acid, recycling ATP. Again, you can go to those products and find more specific information.
Next would be a probiotic. Now a lot of people scratch and say, "Why would you have a probiotic in there?" Well, probiotics are becoming more and more, I don't want to say "popular", if you will ,because they are becoming more popular, but we're realizing more and more because of research how important they are. If you're not healthy, I don't care how old you are, you're not going to be able to train as hard, you're not going to grow as much because your body's going to have to allocate resources toward other things besides building muscle. Because as much as I hate to say it, your body's number one goal isn't to build extra skeletal muscle tissue or help you perform athletically, it's to stay healthy and to survive. So if you fill in all those needs for your body, your body can allocate more resources towards athletic performance and building muscle.
Well, your GI tract, your digestive system is the start of your immune system, everything that starts in your mouth. So if you have dirty hands, you're touching your eyes, putting them in your mouth, yes, you're more likely to get sick. Well, probiotics are little bacteria that live in our GI tracts, and if we can flood our GI tract with good, healthy bacteria our immune system is going to be much better off, we're going to digest foods better. A lot of the ailments we have have resulted in the lack of some of these things in our diet. So it's nice that you can take a couple pills a day and get that good bacteria in your system to keep the good, healthy gut flora, help you break down your protein better, help keep your immune system working in top condition. And again, if you go to these specific supplements we have some more detailed information on them. But probiotics are very important to us for anybody of any age.
Next on that list we have our essential fatty acids or EFAs. Essential fats are - and any time you hear the word essential it means that we do not produce them so you have to get it from an exogenous source, in other words diet. Omega-3s, Omega-6s are good examples, especially Omega-3s are really what our diets are deficient in. Unless you're eating a lot of cold-water fish you're probably not getting enough. A large portion of our brain is made of Omega-3s. But again, if you're not giving your body those needs that it has, your body's not going to build muscle as efficiently. Things just don't work as well in your body. You're going to get a little bit of chaos. So some good Omega-3s.
You want to be careful with Omega-3s and which ones you pick. Because yes, you can go to the Costco and the CVS and you can buy five bucks for 500 pills, but the fact of the matter is a lot of those are treated with organic solvents, they've been through heat treatments and pH changes which really breaks down the effectiveness of the oil. So real two good companies off the top are Minami and New Chapter. You'll pay a little bit more for those but actually if you turn it over and look at how much EPA and DHA - and those are two specific types of Omega-3 you get per pill - you're actually getting a lot more per dollar so it's really not as much as it seems plus the quality of those fats is much better. And again, we can't really overstate how effective they are in not only mental acuity but also in helping build muscle because again, you're filling in those needs that your body requires.
Those are supplements that we would highly rank on things that teens can take and should take. And if you do those things and you train hard - there's no exception for training hard - a good diet, and then you can fill in the rest with supplements, you'll grow. You'll definitely grow. You'll reach your genetic potential which is really what you're after. That would take care of the full equation.
There are certain supplements that teens should avoid. Pre-workouts for example. You know what? At a young age like that, you don't want to become reliant on stimulants so young. That's not to say that they're these terrible things. They're really not. At some point stimulants in excesses can become bad because you can get sleeplessness, but we're talking exceeding 500 milligrams of caffeine. If you're sensible about it, that's not going to happen. But really what it is is energy is not the rate-limiting factor for your growth as a teenager. Don't get on the bandwagon of needing stimulants to work out. Trust me. You don't want to go down that road. You're better off just sticking with the basics. Try to avoid those until you're older, and even then hopefully you can train without them because that would be great, you just don't have to rely upon them and then you don't have to worry about building up a tolerance to stims and so on and so forth. Pre-workouts at this point in time, as a teenager, probably a good thing to avoid and your money is much better spent on these things because you should never put pre-workout in front of any of these supplements in our opinion, and that's based on research in terms of what's going to make you well.
Other things that teens should avoid are supplements that affect your endocrine system. Your endocrine system is your hormonal system so that would be pro-hormones, a lot of the herbal supplements that are supposedly raising testosterone levels. Stay away from them. Your testosterone levels - and if you're a female, especially, definitely stay away - they're peaked, you're at the point where it's just going to go up, up, up and you don't want to mess with it at your age. And again, that's not the rate-limiting factor in your growth. You haven't worked out long enough to reach the point where something like that is really going to push you over the top. You have to get all the basics down first, and you can definitely grow.
And when I say basics, don't think of it as, oh, I just get to take the basics. No. These are the things that you have to get in your system along with hard workouts, along with a good diet. That's really what's going to determine how well you do in your athletic performance, how much you grow if you're goal is to improve your physique. That's what you should consider.
So I hope we answered all the questions you guys had as far as that. If you have any others, please feel free to post them in the comments section of the blog. We'll be more than happy to answer them. Also, you can find us on Facebook, and a lot of you guys are on Facebook. Facebook.com/bestpricenutrition. Thank you.
Creatine is such a popular product that we believe in, that we had to do numerous videos on it to answer all the questions from customers and views. Some of the most popular questions like when to take creatine and why to take creatine are included in the video below. But we go even further and try to answer ALL the questions...I think we got close lol.
Creatine Monohydrate Q & A Video
Hello again, everyone. This is John with bestpricenutrition.com. Today I'm here to talk to you guys about creatine. We're doing this video, because we did one in the past and since we made it, we kind of summarized and gave you the cliff notes, but we get a lot of questions on creatine. There're a lot of myths out there, a lot of novel forms of it, so I just want to go through and dispel some of the myths and answer you guys questions on it. Just to give you a little background, creatine has been on the market, in terms of the supplement form, since about 1992. It's the most researched supplement on the market in terms of performance enhancing benefits. So that's one thing creatine has going for it.
Again, I'm going to go through it and I'm going to answer for you guys. So one question we get is where is creatine made and is it made in the body? Yes, it's made in the body. It's made endogenously, specifically in the liver, kidneys and a little bit is made in the pancreas. It's made from three amino acids, along with some enzymes in your body. On average, most people, it's going to be about one gram per day is about what people make. Now obviously there is some variance in there based on the size of the individual. Other questions we get is where is the creatine stored? Again, it's going to be stored mainly in muscle tissue, about 95% of it.
Other areas you're going to find it is in the brain, liver, kidneys and in the intestines, oddly enough. Not oddly I guess, but that is just a place where it's stored. I'm such a child, aren't I? Sources? And how does that pertain to your diet? Well, the thing is if you're a vegetarian, you're likely not going to get much in your diet, because the main source of it is going to be red meat. And on average, again, this is going to vary, that's one of the problems with diet studies sometimes, is its observational epidemiology. It leaves open a lot of variance, and you're relying sometimes, if the studies aren't well controlled, on the people telling you exactly what they're eating. But on average, we're talking about a gram per day from diet and that would be for non-vegetarians.
What else do we get? Why use it? What do the ingredients do? Is the evidence there? Well, specifically, we do know that creatine is going to improve performance. It's going to increase muscle strength, which leaves stronger muscles which equates to a bigger muscle if you stress it properly. You're going to have to decrease recovery time. So you're going to have to better. And there is also some evidence there that shows that it helps with neurological functions. So more and more things are coming out all of the time, and the great thing, like I said, we have a lot of evidence backing creatine.
So we can say pretty confidently what it does through date. How does it work? Well, it's not fully understood. In generally, we know that it does work with anaerobic metabolism in the sense that when you do something explosive like a lift or a sprint, your aerobic system is not fast enough for those reactions. So you use the anaerobic system and cellular energy called ATP and it's a very fast reaction. And what happens is a phosphate drops off of ATP during the reaction. Creatine can return to phosphate. It can turn ADP, adenosine diphosphate back into ATP, adenosine triphosphate. So that's how creatine is working. It's going to make you more explosive, and it's going to make you stronger as a result.
Beyond that we don't know all of the mechanisms down to the nitty-gritty, but generally we know that's how it works. Other effects that it can have is it can hyper hydrate your muscle cells, these will draw some water into your muscle cells, and we'll get to some of the myths that come along with that a little later because we do have some questions on that, too. Now another question we get, does the form of creatine matter? Well, the reality is is that the vast majority of research has been done on creatine mono hydrate. This is an example of one. The really nice thing about creatine mono hydrate is that it's cheap, and it's the most researched.
And we know that that's the one that works. Now does this mean that other forms don't work? No. All that they can say is maybe at best it works as good as creatine mono hydrate based on evidence. But when you look into those forms, and they tell you, hey, 750 milligrams a day, I look at that with a raised eyebrow, because they don't have research to demonstrate that, so we'll get into dosing, but that is not going to help anybody, because they're basing it pie in the sky. And also, those tend to cost more. So our advice is to stick with creatine mono hydrate.
Specifically what you want to look for, if you want to be real technical is Creapure, not to say that the other ones that are not Creapure are not effective. It's just that Creapure is a company that makes it in Germany. It's tested. It's patented, so that's going to be your safest bet, if you want to technical. I know everybody is always after the next novel, the sexy form of creatine, if you will. But the creatine mono hydrate works, and that's what we know works based on evidence. So hopefully you can save some money. And we can go into some of the other details; too, about these other forms, too, because I have some specific questions from you guys on it.
Another question that we get is can creatine be taken with other stuff? Yes. There doesn't seem to be any contra indications with creatine in terms of it having antagonistic effects to other things. So if you are otherwise healthy. There should be no issue. The whole thing with creatine and caffeine, you can't take it together, that's a myth. It's a poorly designed study, and it's been disproven since. Who can take creatine? Well, again, if you're otherwise healthy, you can take creatine. Technically, we'd like to recommend that you're at least 18 years old, not that it would be so bad for you if you're younger and took it. It's more that you haven't maximized what you can do without supplements at that point.
And also, there are some other factors that weigh into whether or not you're going to respond to creatine, because we know about 30% to 35% of the population are non-responders to creatine, and what's going to determine that is these characteristics of an outline by research of people who do respond to creatine. Number one. They tend to have a lower initial quantity of intra muscular creatine, so they were then able to absorb it through supplementation. So, that just makes sense if you supplemented it, and took your levels up higher from where they were initially if you started it a lower baseline. It makes sense that you're going to feel it more, because you started with less.
Two, you tend to have a greater percentage of fast-twitch, the explosive muscle fibers. So a marathon runner, for instance, may not feel creatine as well, because they might have a little trouble increasing their levels. Now they are going to. Everybody knows your supplementation increases their levels, but the question is do they reach that critical mass to where they get the benefits from it, so having more fast-twitch muscle fiber. Number three, greater fiber a cross sectional area. That has to do with the muscle tissue. Four, possess more fat-free mass. So in general, the more muscular you are, the more you're going to benefit from creatine.
So if you're somebody who's taking creatine, but you're not really feeling it, things didn't happen, I didn't gain strength, even if that antidotal, give it time, maybe try to do some other things, build some more muscle and then try it again. Come back to it. That would be my advice. You're not forever a non-responder. Other questions we get is can I benefit from it from aerobic exercise? Yes and no. Most of the research shows that once you exceed 150 seconds of exercise, the effects start to wane. They start to dimension, because then you're starting to get into other energy systems that are not requiring recycling of ATP very fast.
I'm actually I had a gentleman post something where he said he would assume that creatine would help aerobic, athletes specifically marathon runners because of the hyper-hydration of muscle cells. And I know it won't actually, because what it comes down to, that's assuming that hyper-hydration is the rate limiting factor for somebody to be able to run their best running marathon. And the problem is you're going to weigh a little bit more, because you're going to gain a little bit of weight. And I got a feeling that's going to put a little bit more stress on you. It's like throwing on a ten-pound backpack or a five pound backpack, depending on how much weight you gain from it.
At the beginning of your race, well you sweat it all out, but at some point of that race, you have that extra weight, which in theory, could slow you down. So there is just not evidence to demonstrate that. If hydration were the limiting factor, then maybe that would be the case. Even then, I would question it. Other questions we get, about side effects. Again, it's completely safe from what we know. Research has shown that. Assuming you're otherwise healthy, there's not going to be any issues. Now one thing to consider is, and the question is what about my natural production, my endogenous production of creatine? Yes, that will come down when you supplement creatine. We know that.
But it's not like it doesn't come back. It does come back. We know it does. It's not like taking steroids year over year and people are constantly on them, and then all of a sudden they have low testosterone. Because of the down regulation, you're not able to bounce back. With creatine, we don't see those effects. Now that being said, we do recommend about 12 weeks is what we recommend for the psychological benefit. Go on for about 12 weeks; give yourself 4 to 6 weeks off of it at least just to kind of give your mind a break so to speak. So when you go back to creatine, you get that benefit of jumping back on it. You feel full again and things like that.
Now that's somewhat antidotal, but it's also based on those endogenous levels coming down would be a down regulation, so that would be our recommendation. When to take it? Now here is the thing, timing is not entirely essential. It' more about how much you take. Now in general, if you load on creatine, let's say for the three to five days. The first three to five days you take about 15 to 20 grams a day. It varies a little bit by body weight when you take that in separate dosages. That's going to lead to saturating your muscle tissues faster. Do you have to lower it? No you don't. You can simply go to the maintenance dose from the start. And for most people, that's going to be about five grams per day. Again, it's going to vary a little bit by body weight.
So three to five grams I guess is going to be a good range to say. So if you get into that range, and you're taking creating every day from the start, three to five grams, you're going to feel it. It's going to take a little bit longer to saturate your muscles. So you may want to low with it, so that you can start to realize the effects of it faster. And again, that's about 15 to 20 grams for the first three to five days. In terms of your maintenance dose, the other question is when should I take it post workout. Yeah, we tend to recommend that just because it keeps you consistent. On your non-training days, just take it in the morning.
Now another question that comes up is what should I take it with? Should I take it with grape juice or blah, blah, blah. No, you don't have to. In fact, there's a study that shows that it doesn't increase creatine retention to take creatine with insulinogenic compounds, that could be carbohydrates, simple carbs, any carb basically, and proteins. Proteins do elevate insulin levels contrary to popular belief, especially whey protein actually is quite insulinogenic. And upon full administration of insulinogenic nutrients, these are in vitro studies, have shown that insulin has no direct effect on muscle creatine update, unless we're talking about like super, super high doses.
So we don't fully understand the way creatine is transferred at this point in terms of science or some theories out there, and it's being researched, so you don't have to take it with carbs or protein, you know. Generally like I said, it's not going to hurt you to do it that way. So it's doesn't make that much of a difference in other words, if you mix it with water, which brings us to myths. Now there are some myths out there that, for instance, the creatine caffeine, what we already went through, it's been debunked. Another myth is that creatine is easily degraded. It's not very stable due to the pH in your stomach. That's nonsense. It's nothing more than nonsense to sell some novel form of creatine, specifically, Kre-Alkalyn, which is just creatine and baking soda.
It's based on a pH story which is that creatine, it starts off from the standpoint of hey, creatine is not stable, specifically creatine monohydrate. So we have to put in these buffers, and so on and so forth, to make it work. Here is the reality, at 25 hours in solution with a pH of only one various egg; only 2% of creatine would have degraded into its dehydration product creatinine which is a byproduct of creatine, okay? And it's completely, completely exaggerated. So 25 hours of sitting in a various acidic solution, we're talking about 1% or 2%. Now that doesn't qualify as unstable to me. I don't know about anybody else. So that's nonsense.
Other things is do I have to make sure my creatine is completely mixed up before I can drink it? You know, the solubility of creatine in water at 68 Fahrenheit is 14 grams per liter at a neutral pH of 7. So we're talking about a lower pH and a higher temperature in your stomach. Don't buy that notion. Make sure you stir it up and mix it good. I don't buy this notion that somehow your body can't absorb it. If it makes you feel better to see it all disappear or most of it, that's okay. But the evidence is lacking to show oh that must be how it's done otherwise your body is not going to absorb it. It's just not there. So that's one and another one is will creatine destroy my kidneys? That's a common one. There're a lot of old wives and tales myths out there. Well, that's because when you go to get your blood work done, one of the markers that they test for kidney functions is creatinine levels, specifically plasma creatinine levels.
That does elevate when you're on creatine. However, they've done studies that follow up to see if see we get good creatine clearance in urine via GFR. They want to make sure that your kidneys are going to be able to handle it. And yes, we have found that that's the case. There's not extra stress on the kidneys. They're able to handle it just fine. Now something to consider is that usually your low creatinine clearance is going to be pretty equivalent between plasma and urine. But when you take creatine supplement, you're taking in more, and there's evidence to show that your kidney is actually recycled, just like it would on any other silos.
If you notice, when you're not very well hydrated, your urine volume goes down. It's darker in color. Well, that's because your kidney's job is basically to take waste products out and put it into a very concentrated form so as to reabsorb what you don't need, and not get rid of extra water. So basically, the long and short end of it, your kidneys are going to be able to recycle it and there is no added stress. So if you're otherwise healthy, you don't have a pre-existing condition, your kidneys aren't going to liquefy. Almost biweekly I would say, we get an idiot who posts something stupid and uninformed on there about how creatine liquefies your kidneys or something stupid that doesn't make any sense.
So it's nonsense. It's not true. Supplement companies, us, plenty of other people don't have incentive for people to get their kidneys liquefied. It's not a good business model. Other things, will I get bloated? Well no. Now it is true that creatine will hyper hydrate muscle cells to make you a little more full, it's drying water into the cells, intracellular water. It's not like subcutaneous fluid beneath your skin from sodium. And even that is an acute reaction which is easily balanced out. We have another video out on the myth of sodium being so bad and constantly keeping you perpetually bloated. If your body wants to maintain homeostasis, there's ways to combat that, so it's just not true. And actually there are plenty of people we know that have competed in bodybuilding shows, and actually stay on creatine, the natural guys, especially, because they like that feeling of being fuller, because a lot of guys, they do all of this carb depleting, carb bloating. Whether or not you have to do that is a different topic, but the bottom line is it's not going to bloat you.
I'm on creatine right now, and I think I'm pretty lean right now. I'm not really holding a lot of water in my skin, and so, I don't know, I guess you may want to judge for that. I don't know. I'm not going to take my shirt off here, but there are plenty videos out there of people who do that, so maybe one of these days. Do you lose all of your muscles when you come off of creatine? No, that's silly. That's preposterous. If you continue to eat as you were before, and all other things being equal, you're training hard and stuff, your body is not just all of a sudden going to say, hey, let me breakdown all of this muscle that you were able to build. No, it's not going to happen. It's not true.
Will you lose weight, yes, slightly, because some of the water is going to be drawn out. But the muscle tissue you were able to build, and the performance enhancement benefits you get, they don't just go away from building extra muscle, it just doesn't go away. Some of the performance enhancing benefits I should say may go down if you get off of creatine, but you can always go back on. But while you were on it, those benefits would have let hopefully if you trained properly and was guided directly. You build more muscle which isn't going to melt away or disappear.
What other theories are out there? It's going to morph into fat. That's another one that's, it doesn't happen. It doesn't make any sense. Will it dehydrate you? No. it will not dehydrate you. You say, well, I should drink X amount of water. Well you should always drink plenty of water. You know, a good way is to kind of read your pee, is kind of the way that we would say it. If your pee is clear to a high yellow that means you're pretty hydrated. The volume of your urine matters, too. If you're on somebody's multi-vitamin, you're going to be pissing green, maybe more telling of your multi-vitamin. You might want to switch that up. But that's something else to consider.
So the bottom line is guys go with creatine monohydrate in general. Now whether it's with other things in it, because sometimes you add the protein powders, look for a dose of about three to five grams, ideally Creapure. If you want to load on it, load on it for three to five days. The first three to five days, take 15 to 20 grams. It's cheap. It's not like it's going to break the bank if you do that. That will speed up your saturation, and you'll start to realize the effects faster. From there, do a maintenance dose of three to five grams a day. You can do it on an empty stomach in water, that's fine. There's some evidence that shows that it's actually better, or you can do it food. I wouldn't do it with a huge meal, because there are some evidence shows that's not the best, but you'll still absorb it. It's not like you won't. But if it's just convenient for you to throw it in a post-workout shake, if that's what you do after a workout, that's fine.
So that's generally the conclusions we can draw. You know, a lot of these things, when we talk about them, there's not a one-size fits all answer. You know we get questions, hey, if I take this whey gainer, will I gain wait? Well, I can't just answer that without knowing how many calories you're taking, in. Otherwise, what else are you doing in terms of activity? So anyone who tells you that there's just this one-size fits all answer and that we're all going to react the same to everything, we know that based on research, that's not the case. We're biological organisms. We have different hormones, the way we apportion food, aka food is going to be different. You know, we're all not going to look the same obviously.
So that being said, I hope I was able to answer these questions for you guys. Again, they come up time and time again on our other creatine video. So I hope I was able to knock it all out, and I really hope I didn't forget because we answered all of those questions. If you do have others though, please don't hesitate to post them. I'm happy to answer them, just post them in the comments section. Also you can check up out at Facebook.com/bestpricenutrition. Thanks for watching.
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