Creatine Supplementation 101

Creatine is one of the most researched supplements in sports and fitness, praised for its ability to boost performance and aid recovery. Here's everything you need to know to use creatine effectively and safely:

When to Take Creatine

Timing is flexible. Some research suggests slight benefits to taking creatine post-workout, but the most important factor is consistency. Choose a time that works for you and stick with it—whether pre-workout, post-workout, or at another consistent daily interval.

How Much to Take

• Loading Phase (Optional): 20 grams daily (split into 4 doses of 5 grams each) for 5–7 days to saturate your muscles more quickly.

• Maintenance Phase: 3–5 grams per day is sufficient to maintain muscle creatine stores. You can skip the loading phase and start with 3–5 grams daily, but it may take longer to reach full saturation.

Best Form to Take

Creatine monohydrate is the gold standard. It is affordable, well-studied, and effective. Other forms, like micronized creatine or creatine hydrochloride, may reduce bloating or improve absorption but offer no major advantages over monohydrate.

Frequency of Use

Daily supplementation is ideal during high-intensity training periods. If you're in a maintenance phase or taking a break from intense training, you can reduce or pause supplementation.

Benefits

1. Increased Strength and Muscle Mass: Creatine improves the production of ATP, the energy source for high-intensity exercise, enhancing strength and endurance over time.

2. Improved Recovery: It helps replenish muscle glycogen and phosphocreatine stores, reducing fatigue and aiding recovery.

3. Cognitive Benefits: Some studies suggest creatine may support brain health, memory, and mental fatigue.

4. Injury Prevention and Rehab: Creatine may reduce the risk of injury and support recovery during rehabilitation.

Side Effects

Creatine is generally safe when used as directed. Common concerns, such as kidney damage, are unsubstantiated in healthy individuals. Possible mild effects include water retention, bloating, or digestive discomfort, especially during the loading phase. Staying hydrated can help mitigate these effects.

Key Tips for Use

• Purity Matters: Choose creatine monohydrate products tested by third-party organizations like NSF or Informed Choice to ensure quality and safety.

• Hydration: Adequate water intake is crucial when using creatine to prevent cramping and maximize its effectiveness.

• Not Year-Round: Creatine isn’t necessary 365 days a year. Tailor supplementation to your training cycles.

Creatine is a proven tool for improving performance and supporting overall health. Whether you’re an athlete or someone looking to gain muscle, it’s an excellent addition to your routine when used responsibly.

Sources:

• Cleveland Clinic (health.clevelandclinic.org)

• MyProtein (us.myprotein.com)

• Journal of the International Society of Sports Nutrition (jissn.biomedcentral.com)

• Examine.com

• National Institutes of Health (nih.gov)

Beginner's Guide to Nutrition for Your Goals

Beginner's Guide to Nutrition for Your Goals

Whether you're looking to lose weight, reduce body fat, or gain muscle mass, nutrition plays a crucial role in achieving your fitness goals. Here’s a quick and easy guide to get you started on the right track.

1. Where to Start

Understanding your goals is the first step. Are you aiming to lose weight, reduce body fat, or gain muscle mass? Once you have a clear goal, you can tailor your nutrition plan to meet your needs.

2. Using MyFitnessPal to Track Calories and Macros

MyFitnessPal is an excellent tool for tracking your calorie intake and macronutrients (proteins, carbohydrates, and fats). Here’s how to get started:

• Download the App: Available on both iOS and Android.

• Set Up Your Profile: Enter your current weight, target weight, and activity level.

• Track Your Food: Log everything you eat and drink. MyFitnessPal will calculate your daily caloric and macronutrient needs.

• Find Your Average: Track your normal diet for two weeks using MyFitnessPal. At the end of the two weeks, calculate the average of your daily calorie intake. This average will give you a clear picture of your current consumption and serve as a starting point for adjusting your calorie intake to meet your goals. Whether you need to increase or decrease your calories will depend on whether you aim to lose weight, reduce body fat, or gain muscle mass.

3. How to Lose Weight and Body Fat

• Caloric Deficit: To lose weight, you need to consume fewer calories than you burn. A deficit of 500-750 calories per day is generally safe and effective.

• Balanced Diet: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary drinks.

• Increase Protein Intake: Protein helps you feel full and supports muscle maintenance. Aim for 0.8-1 gram of protein per pound of body weight.

• Hydration: Drink plenty of water to stay hydrated and support your metabolism. About 11.5 cups (2.7 liters) of fluids a day for women and about 15.5 cups (3.7 liters) of fluids a day for men.

4. How to Gain Weight and Muscle Mass

• Caloric Surplus: To gain weight, consume more calories than you burn. A surplus of 250-500 calories per day is a good starting point.

• High-Protein Diet: Protein is essential for muscle growth. Aim for 1-1.2 grams of protein per pound of body weight.

• Strength Training: Incorporate regular strength and progressive overload training exercises to stimulate muscle growth. Focus on compound movements like squats, deadlifts, and bench presses.

• Healthy Fats and Carbs: Include healthy fats (avocados, nuts, olive oil) and complex carbohydrates (sweet potatoes, quinoa, oats) in your diet.

5. Diverse Dieting Methods

Everyone is different, and what works for one person might not work for another. Here are some popular dieting methods to consider:

• Intermittent Fasting: Eating within a specific time window each day (e.g., 8 hours eating, 16 hours fasting) can help control calorie intake.

• Low-Carb/Keto Diet: Reducing carbs and increasing fats can help some people lose weight and improve energy levels.

• Plant-Based Diet: Focusing on plant-based foods can be effective for weight loss and improving overall health.

• Flexible Dieting (IIFYM): If It Fits Your Macros allows you to eat any food as long as it fits your daily macro targets.

Conclusion

Starting your nutrition journey can be overwhelming, but with the right tools and knowledge, you can achieve your fitness goals. Remember to track your progress, stay consistent, and make adjustments as needed. At Relentless Fitness, we’re here to support you every step of the way!

For more personalized advice, feel free to reach out to our trainers. Happy eating and training!

And as always, Stay Relentless!

Sources:

1. Academy of Nutrition and Dietetics

2. American Council on Exercise

3. National Institute of Health

4. MyFitnessPal

5. Mayo Clinic

"Unleashing the Power of Exercise and Nutrition: How They Impact Your Hormones"

Hormones are important messengers that regulate various bodily functions, from metabolism to mood. Exercise and nutrition are two factors that can significantly influence hormone levels in the body. In this blog post, we'll explore the latest research on how exercise and nutrition can impact your hormones.

Exercise and Hormones:

Exercise has been shown to have a significant impact on hormone levels in the body. In particular, resistance training and high-intensity interval training (HIIT) have been shown to increase levels of growth hormone (GH) and testosterone.

Let's talk about those two hormones really quickly.

Growth hormone (GH): Growth hormone is a hormone that stimulates growth and cell reproduction in humans and other animals. GH is important for bone and muscle growth, and also plays a role in metabolism, helping to regulate body fat and sugar levels.

Testosterone: Testosterone is a male sex hormone that is important for the development of male reproductive tissues, as well as secondary sexual characteristics such as muscle mass, bone density, and body hair. Testosterone also plays a role in overall health and well-being, including mood regulation and cardiovascular health.

A study published in the Journal of Applied Physiology found that 10 weeks of resistance training increased resting GH levels by 21% in men and 43% in women. Another study published in the Journal of Strength and Conditioning Research found that a single session of high-intensity resistance exercise increased testosterone levels in men.

On the other hand, endurance exercise such as running and cycling has been shown to increase levels of cortisol, a stress hormone. However, the magnitude of cortisol elevation appears to be dependent on the intensity and duration of exercise.

What is cortisol?

Cortisol: Cortisol is a stress hormone that is released by the adrenal glands in response to stress, as well as other stimuli such as low blood sugar levels. Cortisol helps the body to respond to stress by increasing blood sugar levels and suppressing the immune system.

In a study published in the European Journal of Applied Physiology, researchers found that high-intensity interval running increased cortisol levels more than moderate-intensity continuous running. However, another study published in the Journal of Endocrinological Investigation found that six weeks of endurance training reduced cortisol levels in women with metabolic syndrome.

Nutrition and Hormones:

Nutrition is another important factor that can influence hormone levels in the body. For instance, consuming a diet high in carbohydrates can increase levels of insulin, a hormone that regulates blood sugar levels. On the other hand, consuming a diet high in protein can increase levels of glucagon-like peptide-1 (GLP-1), a hormone that regulates appetite and blood sugar levels.

What is Insulin GLP-1?

Insulin: Insulin is a hormone that is produced by the pancreas and helps to regulate the body's blood sugar levels. Insulin helps to move glucose from the blood into cells, where it can be used for energy.

Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels, decreases appetite, and has beneficial effects on the body, such as improving cardiovascular function and enhancing insulin sensitivity.

A study published in the Journal of Nutrition found that a high-protein diet increased GLP-1 levels in obese men and women. Another study published in the American Journal of Clinical Nutrition found that consuming a high-carbohydrate diet increased insulin levels in healthy men.

Certain nutrients such as omega-3 fatty acids and vitamin D have been shown to influence hormone levels. For instance, a study published in the Journal of Clinical Endocrinology and Metabolism found that supplementing with omega-3 fatty acids increased testosterone levels in men with low levels. Another study published in the Journal of Endocrinology found that vitamin D supplementation increased testosterone levels in overweight men.

Furthermore, Peptide YY (PYY) and Leptin are two hormones that play important roles in appetite regulation and weight management. PYY is released by the digestive system in response to food intake and helps to regulate appetite and satiety, making us feel fuller for longer after eating. Leptin, on the other hand, is produced by fat cells and plays a role in appetite regulation, energy expenditure, and body weight maintenance. Both PYY and Leptin are essential for maintaining a healthy body weight and can be targeted by drugs and lifestyle changes to help manage obesity and related health conditions.

Conclusion:

In conclusion, exercise and nutrition are two important factors that can influence hormone levels in the body. Resistance training and HIIT have been shown to increase levels of growth hormone and testosterone, while endurance exercise may increase cortisol levels. Nutrition can also influence hormone levels, with high-protein diets increasing GLP-1 levels and high-carbohydrate diets increasing insulin levels. Additionally, certain nutrients such as omega-3 fatty acids and vitamin D have been shown to influence testosterone levels. By incorporating exercise and proper nutrition into your daily routine, you can optimize your hormone levels and improve your overall health and well-being.

Sources:

Hansen, S., Kvorning, T., Kjaer, M., & Sjøgaard, G. (2001). The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scandinavian Journal of Medicine & Science in Sports, 11(6), 347-354.

Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.

Cadore, E. L., Lhullier, F. L. R., Brentano, M. A., Silva, E. M., Ambrosini, A. B., Spinelli, R., ... & Kruel, L. F. M. (2008). Hormonal responses to resistance exercise in long-term trained and untrained middle-aged men. The Journal of Strength & Conditioning Research, 22(6), 1617-1624.

Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591.

Hackney, A. C., & Koltun, K. J. (2012). The anabolic hormones: a review of their effects on muscle mass and strength. Sports Medicine, 43(7), 615-623.

Veldhorst, M. A., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American Journal of Clinical Nutrition, 90(3), 519-526.

Bowen, J., Noakes, M., & Clifton, P. M. (2006). A high dairy protein, high-calcium diet minimizes bone turnover in overweight adults during weight loss. The Journal of Nutrition, 136(5), 1331-1334.

Batterham, R. L., Heffron, H., Kapoor, S., Chivers, Y., Chandarana, K., Herzog, H., ... & Bloom, S. R. (2006). Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism, 4(3), 223-233.

Jensen, J., Rustad, P. I., Kolnes, A. J., & Lai, Y. C. (2007). The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise. Frontiers in Physiology, 10(8), 1-12.

DeFronzo, R. A., & Ferrannini, E. (1991). Insulin resistance: a multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes Care, 14(3), 173-194.

Safarinejad, M. R. (2010). Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic antioxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomized study. Andrologia, 42(4), 247-252.

Meal Prep, lets do it!

There are lots of different ways to go about planning out meals for your day and/or week. Some people do all of their cooking at the beginning of the week and measure it out into containers so they can just grab and go throughout the week. Other people make large containers of different carbs, proteins, and fats and measure it out throughout the day or week if they need to deviate throughout the day. Other people cook all of their food fresh every day. Like everything else, you need to find what works best for YOU.

Cooking your meals at the beginning of the week is great for those with busy schedules, or if you just want to not have to think about meals during the week. This method takes a bit of planning, especially if you are counting macros or calories, but it makes it extremely easy for the remainder of the week. Be sure to make a thorough grocery list before you start. A food scale is also helpful for portioning out your meals into containers after all of the prep work has been done. This method also allows you to be sure you are eating the exact amount of food you need whenever you need it. 

Another way of meal prepping, especially if you live with other people, is to make a large amount of food and then take whatever you need for each of your meals. This 1) allows for sharing with those you live with and 2) keeps all of your food separate so you can alter your amounts as needed. You may have to do some more meal prepping throughout the week, but this method allows you to make a moderate amount of food at once so you don’t have to prep every day, nor do you have to do it all at once at the beginning of the week.

A great resource for bulk meal prep would be companies like Fit Flavors. You can order bulk items such as grilled chicken breast, sautéed vegetables, potatoes, burgers, etc. You can check out what they are currently offering here: https://fit-flavors.com/collections/bulk

Finally, some people enjoy preparing their food as they are going to eat for enjoyment, taste, and freshness. To be successful with this method, be sure you separate just enough of the raw ingredients that you need to fit into your plan for the day. The difficulty with this is portion control and time, but with some practice, this is a very doable method for a lot of people. Eating fresh food is the most enjoyable, but just make sure to watch your portions.

There is no right and wrong with meal planning. You can use any of the methods above or a combination of whatever you’d like that is going to be best for you and your lifestyle. As always, feel free to reach out with questions!

Supplements: should you get some?

Our bodies' cells perform thousands of reactions every day. For these reactions to take place correctly, we need sufficient vitamins and minerals. Whole foods provide many of these nutrients, especially vegetables, fruits, animal proteins, nuts, and seeds, most people simply don’t get enough in their diet. Even those who do get the recommended servings of vegetables and fruit may not achieve the levels of vitamins and minerals they once would have. Conventional and commercial farming methods and the chemical changes to food production in the last few decades have significantly changed the nutrient value of the produce we eat. That’s why a multivitamin is so important and one of the few core supplements every person in the population should be taking.

Low-level, chronic inflammation is the basis for most chronic diseases. One way we increase the level of inflammation in our bodies is through our diet. Many of the oils we consume, such as vegetable oils and fat from conventionally farmed animal proteins contain high amounts of omega-6 fatty acids, some of which contribute to inflammation. Because omega-3 fatty acids found in fish reduce inflammation and are harder to come by, their supplementation is recommended to maintain a healthy balance. Evidence shows that Omega-3 fatty acids are critical for a properly functioning metabolism.

All that said, supplements can be super shady. I recommend either taking high-quality pharmaceutical-grade supplements or taking none at all. This is simply due to the fact that most supplements aren’t approved by the FDA, so you could be doing your body a lot more harm than good by ingesting shady substances filled with potentially harmful ingredients. That’s why the products I recommend are only ones that are pharmaceutical-grade, which means they are regulated and third-party tested.

See the video for more information!

Coach Corey