關於 on creatine ，我們在網路上蒐集到這些相關的討論、資訊與評價

🐭有老鼠實驗發現 #肌酸 是減少睡眠壓力的方法之一，且可增加腦部磷酸肌酸的儲存量（phosphocreatine）
➡️抵抗長時間清醒中的精神不濟
但對於人類睡眠品質的影響，目前還未知。

⚠️睡太少會損害健康和運動表現，
但有很多證明顯示肌酸可以增加健康和運動表現。
所以也有研究顯示補充肌酸有助於預防睡眠不足所造成的有害結果😴
例如：影響的情緒、反應時間、平衡感和運動技巧。

👨🏻‍🔬其中有研究特別指出，每天補充400毫克L-甘胺酸（L-glycine）可以在壓力大時仍提高睡眠品質，
縮短淺眠期，提高睡眠效率，與視交叉上核有關（可調控生理作息激素），減少白天的嗜睡感和疲勞感。

參考資料：
Bianco, A., Mammina, C., Paoli, A., Bellafiore, M., Battaglia, G., Caramazza, G., ... & Jemni, M. (2011). Protein supplementation in strength and conditioning adepts: knowledge, dietary behavior and practice in Palermo, Italy. Journal of the International Society of Sports Nutrition, 8(1), 1-6.
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in neurology, 3, 61.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.
Psychopharmacology, 185(1), 93-103.
Panda, S. (2016). Circadian physiology of metabolism. Science, 354(6315), 1008-1015.
Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131.
Zlebnik, N. E., Brimijoin, S., Gao, Y., Saykao, A. T., Parks, R. J., & Carroll, M. E. (2014). Long-term reduction of cocaine self-administration in rats treated with adenoviral vector-delivered cocaine hydrolase: evidence for enzymatic activity. Neuropsychopharmacology, 39(6), 1538-1546.

#個人運動飲食安排有疑問者建議請先洽詢運動營養師
—
#輪班 #護理師 #竹科 #空姐 #醫院 #sleep #睡眠 #工程師
#增肌減脂 #飲食顧問服務 #營養講座 #胰島素 #運動營養
#促進運動表現飲食顧問服務 #減重 #減肥 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
#FatLoss #MuscleGain #Performance
#Inbody570 #統一陽光豆漿 #全家健康志向

輪班者議題part 3

除了輪班者的生理作息和飲食營養注意事項外，
🌟再來就是輪班者很重要的事！（不過應該工作的人都是）
#警覺性 #注意力 #反應時間 #情緒 #耐力
這些都是攝入咖啡因可以改善的！

且在力量測試中，身體表現也較好💪🏼
研究顯示這些值班人員補充咖啡因，對認知功能有益🧠

參考資料：
McMorris, T., Harris, R. C., Howard, A. N., Langridge, G., Hall, B., Corbett, J., ... & Hodgson, C. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiology & behavior, 90(1), 21-28. McMorris, T., Harris, R. C., Howard, A. N., Langridge, G., Hall, B., Corbett, J., ... & Hodgson, C. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiology & behavior, 90(1), 21-28.
McMorris, T., Harris, R. C., Swain, J., Corbett, J., Collard, K., Dyson, R. J., ... & Draper, N. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.

#個人運動飲食安排有疑問者建議請先洽詢運動營養師
—
#竹科 #工程師 #咖啡
#增肌減脂 #飲食顧問服務 #營養講座 #胰島素 #運動營養
#促進運動表現飲食顧問服務 #減重 #減肥 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
#FatLoss #MuscleGain #Performance
#Inbody570 #統一陽光豆漿 #全家健康志向

I’ve gotten questions on what supplements do I normally take now ,
Here you go ;
- Whey protein Isolate
- Micronized creatine powder
- Lipo6 black fat burner
- Cytomel fat burner
- EGCg green tea extract
- Multivitamins & minerals + antioxidant
- CoQ10 150mg plus
- Bio-Zinc complex
- Calcium + D3
- Fish Oil 1000mg

腸活ダイエットに成功した私ですが、やっぱり食べるのが大好きなので、そろそろ更年期太りが怖いんですよ。そんな時ある栄養素をちゃんととっていれば、更年期太り・内臓脂肪撃退できるという論文が…！

アラフォー、アラフィフ仲間に向けて、紹介してみます(*´▽｀*)

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▼参考文献
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Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ?50 Years of Age: A Meta-Analysis
https://www.mdpi.com/2411-5142/4/3/62/htm

Effect of age, diet, and tissue type on PCr response to creatine supplementation
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00248.2017

The Effects of 6 Weeks of Creatine Monohydrate Supplementation on Performance Measures and Body Composition in Collegiate Track and Field Athletes

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▼関連動画
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【最新刊】「眠れなくなるほど面白い内臓脂肪の話」を世界一わかりやすく要約してみた【本要約】
https://www.youtube.com/watch?v=i_xvQ4bnens

【お酒と賢く付き合おう】眠れなくなるほど面白い 図解 内臓脂肪の話【10分でわかる】
https://www.youtube.com/watch?v=UrFrdj7CgaA

男女別、ぽっこりお腹の原因と解消方法。【内臓脂肪の落とし方＆便秘解消】
https://www.youtube.com/watch?v=kCiSuAJm75g

【内臓脂肪の落とし方】元プロボクサー整体師が教える簡単ダイエット
https://www.youtube.com/watch?v=4b9hndQvo5M

更年期太り！内臓脂肪撃退！アラフィフでも基礎代謝をあげて痩せる
https://www.youtube.com/watch?v=QzQBtcm7Sws
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Closed-caption is available in this video.

3 supplements that I am currently taking: EAA/BCAA, Creatine Monohydrate (Micronized), Pre-Workout Blend / Pre-Workout+

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*Closed Caption is available in this video*

Here doing my absolute best sharing some Training & Nutrition strategies to everyone who is fasting in this Ramadan. More details about fasting tips below (read more).

Question 1:
When is the Best Time to workout?

Answers:
The most convenient time to train is right before you break-fast. This allows you to train and break-fast at ease for ultimate replenish from hydration and nutrition. The down side? Lack of energy and dehydration, but this feeling will go away right after a few days of practice. You gotta persist the first week!

The other timing that works great is to train 1-2 hours after you had your first break-fast meal. Having some fluid and nutrient in your system will definitely help you to train hard like normal. But the downside of this timing is training at this timing can be a little late during the day, and some may experience sluggishness due to their consumed meal, due to this I would recommend keeping your pre-workout meal small and eat something that is easy to digest.

Question 2:
How many times you should workout in a week?

Answers:
Imo, try to maintain training 3 sessions a week (or more). Frequency allows your body to get adapted to the fasting state faster, and training frequently will will help you maximize fatloss & muscle maintenance (depending of what type of training you do).

For the first week, you can start easy like working out 2-3 times a week. A week later you may want to increase the frequency to 3-4 times a week, and slowly work up to 5 training sessions in a week.

Question 3:
How long should you workout?

Answers:
If you are training frequent (up to 5 sessions a week), your workout session doesn't need to be long. Once again, it is depending on what type of training you do and the timing you decided to train. You should keep your workout shorter if you decided to train before break-fast. Where training after your pre-workout meal, you can stick to the same training duration.

Imo, 15-30 minutes for bodyweight/running/hard-cardio is good. 30-60 minute for gym training is sufficient.

Question 4:
What is the best food to focus during fasting?

Answers:
Protein, Protein, Protein! (Red meat will work better)

I would also recommend adding some healthy fats to your diet such as olive, avocado, egg yellow, cheese, coconut oil, and fish oil. This will prolong the nutrient delivery to your system to stay anabolic.

Question 5:
What food to avoid?

Answers:
Reduce/Avoid anything that makes your thirsty and dehydrated. Such as Caffeine, Salt, and Spicy food.

If you are new to supplement, consuming Whey and Creatine at this time is not a good idea too. But if you've been taking them all this while, it is fine.

If you want to learn more about my secrets, training with the right method to reduce all the time wasted by figuring out your own in the gym, or get overwhelmed with thousands of different facts on the internet. I strongly recommend you to check out my best coaching program (web app pocket trainer) link: https://ironmastery.com

Here you will learn all the exercises that will 100% work with the Muscles you want to build. Not only that, but it also comes with a proven effective training program (feat. Ripped & Fit / Super Training) designed according to your personal training level. All periodized accordingly to help you build muscle and burn fat more aggressive like never before.

Lastly, because time is more valuable than money. And I don't want you to go through the long hard-way of learning to get results just like what I did back then. Over here, we did all the heavy lifting for you and all you need to do is just launch the app, tap, and crush your workout! Yup, is that simple. The best time to start is not tomorrow, is not after Ramadan. It is now! https://ironmastery.com

Happy Fasting & Keep On Training!

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