History[ edit ] InHarvard University researchers Otto Folin and Willey Glover Denis found evidence that ingesting creatine can dramatically boost the creatine content of the muscle. The substance creatine is naturally formed in vertebrates. An August 7, article in The Times reported that Linford Christiethe gold medal winner at meters, had used creatine before the Olympics. An article in Bodybuilding Monthly named Sally Gunnellwho was the gold medalist in the meter hurdles, as another creatine user.
Consider adding oysters or other non-sentient bivalves to your diet.
Avoid high-omega-6 vegetable oils like soybean oil, corn oil, cottonseed oil, sunflower oil, peanut oil, or margarines made from these oils. Instead, use heat-stable fats like coconut oil or red palm oil for cooking, and use macadamia nut oil or olive oil for cold dishes like salads. Depending on where your city falls on the boondocks-to-urbia scale, the linked oils may be easier to order online than track down locally, but you can sometimes find them at specialty markets or request them through Whole Foods.
Woefully unknown to the public and mainstream health experts alike, vitamin K2 is critical for a healthy heart and skeletal system.
Among other things, it helps shuttle calcium out of your arteries where it contributes to plaque formation and into your bones and teeth, where it rightfully belongs. Unlike vitamin K1, which is abundant in some vegan foods like dark leafy greens, vitamin K2 is only found in certain bacteria and animal products such as dairy, organ meats, and eggs.
Vitamin D is crucial for a wide variety of functions—everything from helping you absorb calcium to protecting against certain cancers—and it works in synergy with vitamins K and A to keep your teeth and bones strong. I highly recommend using either of those over the D2 versions more commonly available.
Also be aware that a small number of people react negatively to vitamin D supplementation, so be on the lookout for any adverse symptoms. Get the most out of your beta carotene. Vitamin A is crucial for healthy bone tissue, vision, proper hormone function, making fully-intact babies, and other things generally regarded as good.
Unfortunately, the conversion process is wildly inefficient: Although some people are just genetically doomed to be poor converters and will probably struggle as vegans no matter what they do, there are a few ways to maximize your absorption and conversion of vitamin A precursors: Identify and treat any food allergies, celiac disease, parasite infections, H.
Lightly cook some of your beta-carotene sources to break down fiber and improve absorption. Properly prepare any grains, legumes, or nuts you eat. These foods contain phytates that block the absorption of minerals like calcium and iron, along with enzyme inhibitors and tannins that can cause digestive distress.
For whole grains, do the following: Put the grains in a bowl filled with enough warm water to cover.
Add apple cider vinegar or lemon juice at a ratio of 1 tablespoon for each cup of grain. Let it all soak for at least 7 hours at room temperature. Drain the soak water and cook the grains as you usually would. Lentils and split peas should be soaked for 7 hours, but without any vinegar or lemon juice added.
Non-heme iron, the form found in plant foods, is less bioavailable than heme iron in animal products—but its absorption increases quite a bit in the presence of vitamin C.
Try combining high-iron foods like chard, spinach, beet greens, lentils, beans, and quinoa with vitamin-C-rich foods like tomatoes, bell peppers, lemon juice, strawberries, oranges, papaya, kiwis, pineapple, grapefruit, or whatever else strikes your fancy. Also avoid drinking tea or coffee with high-iron meals, since these beverages contain substances that reduce iron absorption.
Be kind to your thyroid. Health-conscious vegans may unintentionally wind up with two strikes against their thyroids: The best vegan source of iodine is seaweed, but some varieties contain much more than others.
Goitrogenic foods—which interfere with thyroid function—include cruciferous veggies like broccoli, cauliflower, Brussel sprouts, kale, kohlrabi, mustard, turnips, rutabaga, and cabbage, as well as soy products and millet.
Strawberries, peaches, and spinach are also somewhat goitrogenic. Take vitamin B12—about 10 mcgs a day, or mcgs once per week. Raw, unpasteurized fermented foods contain lovely bacteria that can help restore your gut flora, improve your digestion, and ultimately increase the nutrition you absorb from what you eat.
Taurine is an amino acid found only in animal foods, and it plays an important role in brain development, maintaining healthy blood pressure, controlling blood glucose, reducing oxidative stress, and preventing damage to your retinas.
NOW makes a vegan taurine powderand there may be other brands out there if you do some sleuthing. Bivalves—such as oysters and clams and mussels—are incredibly rich in nutrients that are absent or hard to get from plant foods.
Oysters in particular are a great source of iron, B12, zinc, selenium, copper, and vitamin D, and have a small amount of true vitamin A as well. When seeking health advice from pro-vegan resources, choose your sources wisely. If someone says you can get all the B12 you need from licking your wrist, not washing your vegetables, or making sacrificial kale offerings to the Coenzyme Gods, run, far and fast.
And as somebody who used to put full faith in everything I read on Vegsource. Among all the plant-based health authorities out there, he is hands-down the most likely to give you the truth.Cr supplementation caused a significant increase in athletic performance attenuating the changes observed in the urinary 8-OHdG excretion and plasma MDA, suggesting that Cr supplementation reduced oxidative DNA damage and lipid peroxidation associated to resistance training.
L-Tyrosine is also known by the chemical name of 4-hydroxyphenylalanine. It is one of the 22 amino acids that are used by the cells of the human body to synthesize proteins.
Since it can be manufactured within the body it is considered to be a non-essential amino acid. This means that we do not need. To summarize efficacy, extracted data were listed in table format, grouping studies together by type of activity and efficacy on performance.
Whenever possible, the . Mitochondria are the ‘energy powerhouse of the cell’ that convert the foods we eat to usable energy our body uses to fuel life sustaining reactions within cells, our daily activities and athletic performance While energy production capability and muscle performance might seem to be more relevant to sports, it also equally important for achievement and maintenance of health throughout.
Overview Information Magnesium is a mineral that is important for normal bone structure in the body. People get magnesium from their diet, but sometimes magnesium supplements are needed if. Inconclusive data have been published on the effect of Cr supplementation on swimming performance.
An improvement in performance parameters was seen in some studies (Grindstaff et al., ; Peyrebrune et al., ), but not in others (Burke et al., ; Thompson et al., ). In this study, we were determined that the creatine supplementation increased endurance swimming performance in rats.