Is Your Gym Healthy? | Breaking Muscle

Is your gym healthy? - Fitness, clean gym, public security, viral, commercial gyms, ihrsa, covid-19, boxing gym

One of the great moments of the great pandemic was reading gym owners' social media posts explaining that they were not allowed to open, but bars for health reasons.

No one should seek medical advice from someone who is not a medical professional, or assume that the guy who just made you lift your body weight is a health professional.

Let us clarify that. Most gyms were all about looking good naked first, and then everything else. Let’s not pretend that bringing society to gyms is a salvation for society because it only sounds selfish.

All of these gym owners can correct the future situation by figuring out how to make their gyms safe for use in a pandemic world and how they can be part of the long-term solution to chronic illnesses rather than pitch pitching. It won't happen, but it's nice to think that things could change for the better.

Does that sound cynical? Well, maybe, but it's the truth and it's not the gym owners' fault that they are in the situation they are in.

They would probably like to have hundreds of members who pay them for walking or being more active, rather than lifting their weights after them or cleaning their room.

Because yes, most healthy activities and chronic disease reduction can be achieved without a membership of USD 150 per month or a group class of USD 20 per session.

But that's not why you're there and part of the problem and part of the solution if you only agree to be. You want this membership and you want it in a boxing gym because it has a different meaning for you.

Your gym is approximately 2,500 square meters, maybe more, maybe less, but it's not a huge, cavernous room. They have some bars and rings, dumbbells and squats, kettlbells, dumbbells, ropes and things that look well stacked on the wall. It's a dark, moody prison yard, but you love it.

You will be the type of person who spends a good hour or more in this small gym, sweats profusely, breathes heavily most of the hour, and does so with little time for the intricacies of fitness etiquette.

You drop weights, you run around, you drip sweat, you spray sweat, you are with your community of moisture freaks to the bitter end when the last bell rings.

Yes, you are probably healthier than most people. Although you would probably do the same thing whether it is healthy or not. In fact, you don't do it because of your normal physical condition, that's nice, but you do it because of performance, the need to lift more, develop a new skill, or even compete. You go to your boxing gym even if you are injured because it is your rite of passage.

And this is where the boxing gym dilemma opens up. They are not like the Globo-Gyms, in which treadmills and equipment take up every square meter and in which about 80% of the members never show up.

They are reducing their cholestrol by having these $ 20 monthly payments in their accounts. It reduces the stress of thinking about the actual work of the training.

Boxing gym visitors are more likely than any other gym visitor to spend most of their time in their gyms (there is an article about New Your Time that makes this clear). They are the one percent of the gym that goes public. That's about 600,000 people across 5,000 gyms (an average of about 120 people per gym) in the United States alone.

After being blocked, boxing gyms are under pressure to be safe places like they were never really designed. It's a fact, it's not insurmountable, but it can't be done by the gym owner alone.

As a member, you have to be so committed that the environment is safe for everyone. The big question is whether you are up to the task.

The health and safety problem for gyms

The International Health, Racquet & Sports Club Association (IHRSA) has a vast amount of information that it provides to its members, the owners of health clubs, about best practices for creating a safe environment.

Granted, there is no way to enforce these recommendations because there is no way to monitor their implementation. It doesn't matter who says it, what they say, and how they plan it. Ultimately, the gym you go to lives in its own deterministic universe, where the owners and the most active members have given the end results.

The biggest problem I see is the fact that the typical boxing gym is a one-stop shop for group and one-to-one classes. There is no real difference in the organization between a group of people who happen to do their own workouts and a group who follows the whiteboard routine that day.

That alone creates a number of logistical problems, and to be honest, it takes patience, diligence, and teamwork between members and employees to enable effective protocols to be implemented in a COVID-19 world.

So you have to ask two questions:

  1. Does your gym have written guidelines and protocols for cleaning and maintaining social distance? If not, why not?
  2. Does your gym offer alternatives for members who are either uncomfortable or at higher risk? Could it be distance learning, online training or even personalized sessions in a clean environment? If not, why not?

If not, why not follow up is pretty important. I can understand how difficult it will be for boxing gyms to cope in a COVID 19 world. But the attitude is important. You will still be in a closed environment with many other people for a considerable amount of time and the likelihood that a lot of air will be shared.

If bars have been responsible for the surge lately, how different is the setup from a gym? Many people come together and have a great time.

From a purely logical point of view, this is not the best situation, but reduce the risk and you have reduced the likelihood of an outbreak if someone is exposed to the virus. If damage limitation isn't even a consideration, this should be of great importance.

As I said, it is not up to the individual business owner to determine the fate of their members. It is up to you, the paying customer, to control your own risk. Make your decisions wisely and if nothing happens, it is success.

Can you work really hard to do nothing? It goes against your mentality, but that's exactly what it will need. Time will tell how successful box gyms will be in a COVID-19 world.

We hope that community really means more than letting a few people clap for you each time you get a PR.

You might like it too:

2020 Land Rover Range Rover Velar Review: V8 Muscle

2020 Land Rover Range Rover Velar SV autobiography dynamic edition

2020 Range Rover Velar SVAutobiography Dynamic Edition Test: V8 performance

"A supercharged V8 engine gives the Range Rover Velar a performance that matches its looks."

  • V8 muscle

  • Impressive handling

  • Well equipped cabin

  • Comfortable ride

  • Tech needs to be refined

  • Sunglasses are required for the interior

Land Rover started making glorified agricultural equipment, but today the British company is synonymous with luxury. Like their ancestors, today's Land Rovers have impressive off-road capabilities, but are also good for suburbs. The 2020 Land Rover Range Rover Velar SVAutobiography Dynamic Edition embodies this transformation.

This name requires a lot of unpacking. The Velar was introduced for the 2018 model year and is part of Land Rover's efforts to transform the legendary Range Rover into a model family. The Velar is slimmer and more car-like than the original Range Rover, which remains the brand's flagship. And the SVAutobiography Dynamic Edition is a one-year special edition that contains a turbocharged V8 instead of the usual V6 engine.

The Velar was already the most technically heavy Land Rover SUV, but the V8 gives his CV more power. However, this additional ability comes at a price. The SVAutobiography Dynamic Edition costs from $ 91,775 – a whopping $ 34,550 more than a basic Velar.

Design and interior

The Velar (the name refers to the first Range Rover prototypes from 1969) reaches the limits of Land Rover design. It dispenses with traditional SUV boxiness and ensures a slimmer appearance. The steeply sloping windshield and the low roof give the Velar a completely different silhouette than the original Range Rover and the smaller Range Rover Sport. Short overhangs ensure a sporty appearance and ensure that the body does not get caught on obstacles in the field.

Stephen Edelstein / Digital Trends

The differences between the SVAutobiography Dynamic Edition and the standard Velar are subtle. The Dynamic Edition gets another front bumper with larger cooling outlets that supply air to the V8 engine and brakes, as well as a new rear bumper with four exhaust tips. A shelf under the transmission tunnel helps to improve aerodynamic efficiency.

The interior feels more like the cockpit of a sports car than an SUV. You sit fairly high above the floor, but the dashboard, center console, and door sills rise to wrap you around. While this makes it easier to reach the cup holder or touchscreen, it also creates the worst of both worlds. A big, big vehicle that you can't see anything from.

The interior feels more like the cockpit of a sports car than an SUV.

The quality of the interior material is high, as you would expect from a vehicle that costs so much. The Land Rover contained lots of real metal trimmings, and the quilt pattern stitching on the seats is a nice touch. However, Land Rover also used a lot of piano-black plastic, which easily smeared and scratched and also produced glare in direct sunlight. When the sun is at certain angles, the black and metal cladding of the piano along with the huge screens can blind a driver like paparazzi lightbulbs on the red carpet.

Stephen Edelstein / Digital Trends

The Velar is an intermediary when it comes to size. Land Rover regards the Porsche Macan Turbo as the competition of the Velar SVAutobiography Dynamic Edition. The Velar is much larger than the Macan, but smaller than a Porsche Cayenne – the next size up. The Velar is also larger than a Mercedes-AMG GLC63, but smaller than the SUV's big brother, the GLE.

The Velar has more cargo space than the GLC or Macan, but the Mercedes has more leg room at the front and rear (Porsche does not publish internal dimensions for the Macan). The BMW X3 M has more cargo space than the Land Rover, but only with the rear seats folded down. The Alfa Romeo Stelvio is smaller overall, but offers more headroom than the Velar, just like the X3 M. Subjectively, the back seats of the Velar felt comfortable and spacious, but the front seats felt tight, with limited legroom.

Technology, infotainment and driver assistance

The Velar features the InControl Touch Pro Duo infotainment system from Land Rover, which, as the name suggests, has two 10.0-inch touchscreens. The top screen manages phone, navigation and media functions and can be tilted up to 30 degrees for better positioning. (Apple CarPlay and Android Auto are standard, as is a Wi-Fi hotspot that can handle up to eight devices.)

The bottom screen deals with vehicle settings and climate control. It has additional buttons that allow you to change the cabin temperature or switch between different driving modes. The on-screen menus are logically arranged and contain high quality graphics. However, the loading times for both screens were slow, especially immediately after starting the vehicle.

The driver also receives a digital 12.3-inch instrument cluster, a head-up display and capacitive steering wheel controls. These controls work well, but their glossy black plastic surface adds to the glare in the cockpit – something Lincoln could avoid with its reconfigurable steering wheel controls.

A screen has additional buttons with which you can change the cabin temperature or switch between different driving modes.

The 2020 Velar is equipped as standard with autonomous emergency braking, a lane departure warning system and parking aids at the front and rear. Our test car also had an optional adaptive cruise control, blind spot monitoring and a 360-degree camera system. These functions are part of an option package that also increases the speed threshold for autonomous emergency braking.

As with most other luxury cars, it's surprising to see adaptive cruise control as an option when it is standard on some mainstream brand cars like Honda and Toyota. Land Rover also offers nothing more demanding than the simple lane keeping assistant. Other luxury brands (and even some mainstream brands) offer technologies that can actively steer the car to keep it in the lane.

2020 Land Rover Range Rover Velar SV autobiography dynamic editionStephen Edelstein / Digital Trends

With the exception of the 360-degree camera system, the driver aids performed well. Poorly chosen camera angles and a confusing user interface didn't make it helpful. The 360-degree view is also not displayed automatically and cannot be activated in certain situations. Such a system can be very helpful in an SUV like the Velar. So it was frustrating that Land Rover's efforts were neglected.

Experience driving

The V8 engine of the SVAutobiography Dynamic Edition transforms the Velar. While the Standard Velar is a relaxed and luxurious cruiser, the Dynamic Edition is exciting and dynamic.

The 5.0-liter V8 with compressor is used in numerous Land Rover and sibling Jaguar models. In the Velar, it produces 550 horsepower and 502 pound-feet of torque. For comparison: the most powerful V6 Velar can only produce 380 hp and 332 lb-ft. Power is transmitted to all four wheels via the same eight-speed automatic transmission that is used in other Velar variants.

Land Rover estimates that it can go from zero to 60 mph in 4.3 seconds, with a top speed of 177 mph. That's good for such a heavy vehicle, but unfortunately for Land Rover there are many high-performance SUVs on offer today. The Velar has much more power than a BMW X3 M Competition, a Mercedes-AMG GLC63 or a Porsche Macan Turbo, but cannot improve its times from zero to 60 mph. After unpacking, the Macan Turbo corresponds to the time of the Velar and, according to Porsche, can reach 4.1 seconds with the optional Sport Chrono Package. BMW cites 4.0 seconds for the X3 M competition, while Mercedes claims that the GLC63 can reach 60 miles an hour in just 3.8 seconds.

The Velar breathed like an angry bear as its engine breathed through a quad exhaust system.

In addition to the V8 swap, Land Rover gave the SVAutobiography Dynamic Edition larger brakes, improved all-wheel hardware for additional performance and new tuning for both the all-wheel system and the adaptive air suspension. Despite the relatively limited changes, the Dynamic Edition felt pretty sporty on winding roads. The steering was precise, the body swaying was well controlled, and the larger brakes had a lot of confidence that stimulated the braking force.

The Velar breathed like an angry bear, whose engine breathed through a model-specific quad exhaust system. And like a bear, this Land Rover was surprisingly nimble, even though it was still an animal. If carving in bends is a priority, you're better off with a sports sedan or a sports car, but the Velar copes with bends better than the average SUV.

Stephen Edelstein / Digital Trends

While the focus is on driving on the road, the Velar is also equipped for off-roading. It has a limited slip differential at the rear and Land Rover's Terrain Response system, which can be used to adjust different vehicle settings for different surfaces. The Velar also has an all-terrain progress control that acts like a low-speed cruise control on slippery surfaces.

However, the Velar all-wheel drive system only has a single-speed transfer case and not the two-speed units used in most serious off-roaders. Together with the 21-inch wheels and the low-profile tires of our test car, this means that this SUV is not our first choice when we hit the trails.

Fuel consumption and security

The disadvantage of a V8 is the poor mileage. The SVAutobiography Dynamic Edition is rated 17 mpg (15 mpg city, 20 mpg highway) compared to 20 mpg (18 mpg city, 24 mpg highway) for the most powerful V6 Velar. According to the car's on-board computer, we managed an average of 14.5 mpg over a week's drive.

Crash test assessments by the Road Safety Insurance Institute (IIHS) and the National Highway Traffic Safety Administration (NHTSA) are not available. While the Velar has been on the market for a few years, high-end vehicles like this usually have a low priority for testing because they are sold in small quantities.

Land Rover does not have a reputation for reliability, but the automaker offers a four-year 50,000-mile warranty comparable to other luxury brands, as well as a six-year warranty on corrosion / perforation with unlimited mileage.

How DT would configure this car

Is it better to choose SVAutobiography Dynamic Edition or the Standard Velar? The Dynamic Edition comes with a substantial price premium, but the right one. If you can afford it, the V8 drivetrain adds a sporty character that other Velar models lack.

2020 Land Rover Range Rover Velar SV autobiography dynamic editionStephen Edelstein / Digital Trends

This version also offers all driver aids and other functions, some of which are chargeable in other equipment variants. The Dynamic Edition also has a good picture of collectability: Land Rover has no fixed production cap, but a spokesman told Digital Trends that the company expects only 500 of these special editions.

Our opinion

The 2020 Land Rover Range Rover Velar SVAutobiography Dynamic Edition proves that the devil is in the details. It's a stylish SUV that combines luxury, performance and technology like no other vehicle. However, a closer look reveals some problems.

Land Rover's InControl TouchPro Duo infotainment system lives up to the promise of a smartphone-like interface, but slow screens dampen the experience. The interior is luxurious, but a lack of front legroom and glare-free trim parts show that it could have used a different pass through customer clinics. The Velar generates impressive performance data, but the BMW X3 M Competition, the Mercedes-AMG GLC63 and the Porsche Macan Turbo are faster. Other Land Rover models are better suited for off-road driving.

However, these shortcomings don't ruin experience. The standard Velar is a solid but luxurious SUV that doesn't really stand out from the many alternatives available. However, the V8 engine of this model turns the SVAutobiogrpahy Dynamic Edition into something very special.

Should you get one?

Yes. Long live the V8.

Editor's recommendations




Creatine, Not Just For Men or Muscle

Whether you are a man or a woman reading this, excellent, it applies to both genders. Are you an aging adult or someone who has had traumatic brain injury (TBI)? Yes? Then read on. If you are an athlete or a non-athlete and read this, even better because it applies to you too.

Are you still not with me Do you have a beating heart? If the answer is no, see a doctor immediately. Aside from all jokes, if you are a living, breathing Homo Sapien (Homo = genus, Sapien = species), this article is for you.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, creatine, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutritional plans, healthy lifestyle, youth training

If you're the parent of a young athlete, trainer, athlete, or bodybuilder, you've probably already read about creatine and supplemented it with creatine monohydrate beforehand. Creatine is one of the most researched and effective nutritional supplements to date.

Creatine can support exercise performance by quickly producing energy during intense activities. In addition, creatine can also offer cognitive benefits, but more research is needed.

Studies have consistently shown how creatine supplementation increases intramuscular creatine levels, which can help us understand the observed improvements in high intensity exercise performance and overall exercise adjustments. We know that creatine supplementation:

In addition, clinical applications of creatine supplementation in neurodegenerative diseases such as:

Studies show that short and long-term supplementation (up to 30 grams per day over five years) is not only safe, but is also well tolerated in individuals and a number of clinical situations from infants to the elderly.

Creatine is therefore not only intended for male athletes who try to build muscle and facilitate regeneration. This is an advantage for everyone, since all the benefits of supplementation are documented in the literature and some are currently being investigated in a clinical setting.

Myths about creatine

Creatine is a steroid. Wrong, please prevent this nonsense from finding its way into 2021. In my professional experience as a registered nutritionist, this must be one of the most disgusting mistakes so far.

Possibly behind "protein hurts my kidneys", wrong too, but that's a completely different topic for another blog. However, I am pleased to draw your attention to the literature that dispels this myth that appeared in the 2016 Journal of Nutrition and Metabolism by Dr. Jose Antonio and colleagues was released.

Now back to creatine, let's clear this up quickly. Creatine is not a steroid. It has no structural relationship to a steroid or its mechanism of action.

Why? According to scientific definition, a steroid is any compound that has a common structural feature of three cyclohexane rings. A cyclopentane ring forms the structure, which by definition is a steroid molecule.

Eggs contain a steroid compound called cholesterol, which is naturally produced in the body and becomes steroid hormones like testosterone and estrogen. But no, creatine is not a steroid.

What is creatine?

Creatine is a naturally occurring compound of three amino acids, which we would call the tripeptide (tri means three). Three amino acids (L-glycine, L-methionine and L-arginine) form creatine.

Creatine is mainly produced in the liver and to a limited extent in the kidneys and pancreas.

It deposits high-energy phosphate groups in the form of phosphocreatine, which is administered to ADP, and regenerates it to adenosine triphosphate (ATP), the only energy source in the human body that can be called the energy currency for cells to perform their functions.

For example, ATP runs quickly under conditions of short-term activities with high energy requirements (<30 seconds) with limited recovery time, which leads to creatine, which is stored in the muscles in the form of creatine phosphate.

Creatine phosphate can help restore ATP and give muscle cells the ability to produce more energy. The more creatine you have, the more energy your muscle cells can release during intensive exercisesThis leads to increased training performance.

Although the best documented and most important benefit is higher energy production, this mechanism also supports muscle building and strength enhancement.

Creatine occurs naturally in several foods that we consume, e.g.

  • Eggs
  • milk
  • tuna
  • salmon
  • herring
  • cod
  • shrimp
  • beef
  • pork meat

Consuming enough creatine from food is a challenge as the entire creatine pool is available according to a 2019 article from Frontiers in Nutrition Sport and Exercise Nutrition. This suggests that the body needs to replenish about 1.0 to 3.0 g of creatine a day to get regular (not supplemented) creatine stores depending on muscle mass.

Creatine improves numerous factors, including:

Women should use creatine

I am a woman who regularly (4-5 times a week) takes part in strength training together with (2-3 cardiovascular sessions per week). I eat whole foods, supplemented with 2,000 IU of vitamin D3, whey protein isolate, 1,200 mg of fish oil and a multivitamin.

These are my additions; These are not recommendations for you, your young athlete, teammate or your friend. I make this clear because there is no one size fits all diet, health and fitness.

What works well for me does not mean that it works well for you. I see too many mistakes in people trying to use the same diet, training, and lifestyle as their cohorts when it is simply not sustainable or appropriate.

As individuals, we have different genetics, hormones, environmental stimuli, training styles, body composition, sports and performance goals, metabolic rate at rest and the list goes on.

It would be absurd to eat and exercise in the same way as someone else and expect the same result with the differences listed above as humans.

One thing is certain, we can all benefit from eating real food, but given the benefits of creatine supplementation, it is an undervalued and over-written supplement among my colleagues.

Listen to me, ladies, creatine won't make you fat, bulky, hold you back water, turn you into a man, or any of the other nonsensical claims that exist on the Internet today.

I don't care what Linda said in the gym about "creatine that makes you fat or how it's a steroid that makes you a man". I often hear these claims, and not only are they completely wrong, but they also misinform my colleagues when they are trying to gain strength, muscle mass, and other health benefits that would occur with proper creatine supplementation.

Here's a comparison from myself about ten years ago, when I ate too many carbohydrates, insufficient protein, some strength training and a plethora of cardiovascular exercises.

I ran a lot of miles. Now, ten years later, I am happy to report that I am doing strength training sessions of no more than 45 minutes, 4-5 times a week with some sprints and daily walking.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, creatine, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutritional plans, healthy lifestyle, youth training

After training, I supplement with 5 grams of creatine monohydrate, whey protein isolate, take a multivitamin and consume 2 g / kg / body weight of protein per day. I rarely track calories because I fire my body with high quality protein, as many fruits and vegetables as possible.

Creatine doesn't make you fat, bulky, or masculine. It will help support lean body composition. Let me take a closer look at my fellow ladies; Creatine can help you improve your health, fitness, recovery and overall body.

Are you trying to increase the intensity of your training? Use creatine! Creatine is like a Koenigsegg Agera RS, the fastest vehicle in the world. Creatine is a vehicle for the production of ATP that, as you learned, drives muscle contraction. Something important when sprinting, lifting heavy weights, jumping and training with maximum performance?

Regular supplementation with creatine monohydrate (3 – 5 g / day) over a period of eight weeks or longer can maximize the body's phosphocreatine stores, the compound required to produce ATP. In this way, the skeletal muscle can produce more energy, increase the output and do more work overall.

The more the intensity is expressed, the stronger, bigger and faster your muscles will become if you exercise properly. Therefore, creatine supplementation is a greatly underestimated supplement in the female population.

I encourage and empower my fellow readers who have looked at the use of creatine to understand its effectiveness. Creatine has been shown to strengthen muscle size, strength and strength. More muscles mean more energy consumption, healthier body composition, bone mineral density and a lower risk of musculoskeletal disorders.

Not to mention the relationship between muscle mass and the risk of cardiovascular diseases. According to a study published in the Journal of Epidemiology and Community Health, later in life it is associated with better health to keep aging muscles fit.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, creatine, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutritional plans, healthy lifestyle, youth training

Even sedentary women who had long-term experience with creatine increased the maximum muscle strength during strength training by 20 to 25% compared to women who were given a placebo in a study published in the Journal of Applied Physiology.

Another study looked at the effects of long-term creatine supplementation (12 weeks) combined with strength training on maximum strength on repetition, motor function tests and body composition in 18 older women.

The creatine group gained significantly more fat-free mass, muscle mass and was able to perform functional tests with submaximal strength more efficiently than the placebo group.

Special note: The creatine group was also able to increase the training volume and the maximum bench press with one repetition. Creatine does not contain calories and does not lead to fat gain. The increase in the scale that you can see through use draws water into the cell, which is the desired reaction during exercise.

Benefits of creatine

A number of studies have shown that creatine supplementation can increase brain creatine levels by about 5 to 15% while reducing mental fatigue and cognitive functions.

Another study conducted by Rawson & Venezia, 2011, reported creatine supplementation of (20 g / day for five days or about 2 g per day for 30 days) that increased skeletal muscle creatine phosphocreatine, resulting in an improvement in Training with high intensity leads to tasks.

In addition, there are well-documented benefits of creatine supplementation in young adults, increased strength, lean body mass, and delayed fatigue during strength training. All of this is critical for older adults who strive to maintain cognition, bone mineral density and overall health.

Research is sparse, but a randomized, double-blind, placebo-controlled trial using creatine has been conducted in type 2 diabetes patients and published in Medicine and Science in Sports and Exercise. The study showed that creatine supplementation improved glucose tolerance in healthy subjects.

When creatine was supplemented in diabetics who participated in a training program, the results improved blood sugar control.

The underlying mechanism could increase the sarcolemma-specific GLUT-4 recruitment. More research is needed in diabetics, but the current literature is promising.

Another study looked at the potential for creatine or phosphocreatine supplementation in cerebrovascular and ischemic heart disease. The study shows the ability of high-dose creatine supplementation to the cerebral creatine content and that it may have the ability to protect against stroke in humans because not only the neuronal but also the endothelial creatine content is increased.

New findings also indicate that creatine supplementation with and without weight training has the potential mechanistic effect on bone biology.

A recent study published in Experimental Gerontology examines creatine supplementation before and after exercise and has similar effects on aging and bone mineral content.

A meta-analysis performed by Forbes in 2018 illustrates Creatine supplementation did not lead to higher bone mineral density in strength training in older adults> 50 years.

Animal studies also suggested creatine supplementation to help treat Alzheimer's, epilepsy, and brain or spinal cord injuries. In addition, a study was conducted in which creatine supplementation after sleep deprivation with light training was examined for cognitive and psychomotor performance, mood and catecholamines.

The study evaded creatine supplementation and reduced the negative effects such as mood, focus, impulse and emotional reactions who rely on the prefrontal cortex.

Creatine is safe and easy to use

As you learned, creatine offers many different benefits that go beyond the muscles. It is one of the cheapest and safest supplements on the market.

It has been studied for over 200 years, and a wealth of literature supports safety, efficacy, and no reported adverse effects in healthy individuals, as indicated in the position status of the ISSN: creatine supplementation and exercise.

A good dose is initially to take only 3.0 to 5.0 grams of creatine monohydrate after training to aid recovery, muscle growth, and reducing fatigue.

If you are a vegetarian or have no experience with creatine, you can start a loading phase by taking (0.3 g / kg / body weight / day)).

For example, if you are a 60 kg woman = 18 g total for the day but divided into four doses for 5-7 days. This would mean one (4.5 g dose of creatine 4x / day) for 5-7 days.

Then on a maintenance phase of 5 g per day for 12 weeks. If you want to deal with different phases of the creatine cycle (short and long term), you can refer to the literature in the Creatine Position Stand paper to which I referred in this article.

For example, supplementing with (5 g / day) for 12 weeks during exercise to really increase intramuscular creatine stores and support the health and performance benefits described in this article.

After training, dissolve the creatine in water or your protein carbohydrate drink for best results. Take a break from supplementation after 12-16 weeks.

A guide to ordering creatine

I strongly recommend Supplements that are Informed Choice Certified, meaning they are free of banned substances and ensure that the product has been tested for unsafe substances.

If you are a parent or trainer of a youth athlete and are considering creatine supplementation, kNote, however, that limited research is available in this population that highlights the safety and effectiveness of creatine supplementation in young athletes under the age of 18.

A review has been published that examines the limited studies in the youth population to determine the use of creatine in young athletes.

The review suggests that adolescent athletes using creatine tolerated supplementation well and reported no adverse events or incidents. From an ethical point of view, we don't have enough research to recommend creatine monohydrate to young athletes, but many use it despite the instructions of professionals. My advice as a sports dietitian is to provide literature and suggestions to support the best interests of my athletes.

As a registered nutritionist and sports nutrition specialist First, I advocate whole foods and prioritize nutrition to optimize your health, wellness, physique and performance goals.

Creatine is a great supplement that can be used in addition to good nutrition, hydration, sleep and exercise. Creatine works best in combination with strength training. I hope that reading the science described in this article on creatine has given clarity.

Creatine can benefit everyone. So if you have a beating pulse, it means you. Train hard, eat well and stay healthy, my friends.

Creatine, Not Just For Men or Muscle

Whether you are a man or a woman reading this, excellent, it applies to both genders. Are you an aging adult or someone who has had traumatic brain injury (TBI)? Yes? Then read on. If you are an athlete or non-athlete and read this, even better, because it applies to you too.

Are you still not with me Do you have a beating heart? If the answer is no, see a doctor immediately. Aside from all jokes, if you are a living, breathing Homo Sapien (Homo = genus, Sapien = species), this article is for you.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutrition plans, healthy lifestyle, youth training

If you're the parent of a young athlete, trainer, athlete, or bodybuilder, you've probably already read about creatine and supplemented it with creatine monohydrate beforehand. Creatine is one of the most researched and effective nutritional supplements to date.

Creatine can support exercise performance by quickly producing energy during intense activities. In addition, creatine can also offer cognitive benefits, but more research is needed. Studies have consistently shown how creatine supplementation increases intramuscular creatine levels, which can help us understand the observed improvements in high intensity exercise performance and overall exercise adjustments. We know that creatine supplementation:

In addition, clinical applications of creatine supplementation in neurodegenerative diseases such as:

If you

Studies show that short and long-term supplementation (up to 30 grams per day over five years) is not only safe, but is also well tolerated in individuals and a number of clinical situations from infants to the elderly.

Creatine is therefore not only intended for male athletes who try to build muscle and facilitate regeneration. This is an advantage for everyone, since all the benefits of supplementation are documented in the literature and some are currently being investigated in a clinical setting.

Myths about creatine

Creatine is a steroid. Wrong, please prevent this nonsense from finding its way into 2021. In my professional experience as a registered nutritionist, this must be one of the most disgusting mistakes so far. Possibly behind "protein hurts my kidneys", wrong too, but that's a completely different topic for another blog. However, I am pleased to draw your attention to the literature that dispels this myth that appeared in the 2016 Journal of Nutrition and Metabolism by Dr. Jose Antonio and colleagues was released.

Now back to creatine, let's clear this up quickly. Creatine is not a steroid. It has no structural relationship to a steroid or its mechanism of action. Why? According to scientific definition, a steroid is any compound that has a common structural feature of three cyclohexane rings. A cyclopentane ring forms the structure, which by definition is a steroid molecule.

Eggs contain a steroid compound called cholesterol, which is naturally produced in the body and becomes steroid hormones like testosterone and estrogen. But no, creatine is not a steroid.

What is creatine?

Creatine is a naturally occurring compound of three amino acids, which we would call the tripeptide (tri means three). Three amino acids (L-glycine, L-methionine and L-arginine) form creatine. Creatine is mainly produced in the liver and to a limited extent in the kidneys and pancreas. It deposits high-energy phosphate groups in the form of phosphocreatine, which is administered to ADP, and regenerates it to adenosine triphosphate (ATP), the only energy source in the human body that can be called the energy currency for cells to perform their functions.

For example, ATP runs quickly under conditions of short-term activities with high energy requirements (<30 seconds) with limited recovery time, which leads to creatine, which is stored in the muscles in the form of creatine phosphate.

Creatine phosphate can help restore ATP and give muscle cells the ability to produce more energy. The more creatine you have, the more energy your muscle cells can release during intensive exercisesThis leads to increased training performance. Although the best documented and most important benefit is higher energy production, this mechanism also supports muscle building and strength enhancement.

Creatine occurs naturally in several foods that we consume, e.g.

  • Eggs
  • milk
  • tuna
  • salmon
  • herring
  • cod
  • shrimp
  • beef
  • pork meat

Consuming enough creatine from the diet is a challenge because the entire creatine pool according to a items released Limits in nutrition Sports and exercise nutrition This suggests that the body needs to replenish about 1.0 to 3.0 g of creatine per day in order to maintain regular (not supplemented) creatine stores depending on the muscle mass.

Creatine improves numerous factors, including:

Women should use creatine

I am a woman who regularly (4-5 times a week) takes part in strength training together with (2-3 cardiovascular sessions per week). I eat whole foods, supplemented with 2,000 IU of vitamin D3, whey protein isolate, 1,200 mg of fish oil and a multivitamin.

These are my additions; These are not recommendations for you, your young athlete, teammate or your friend. I make this clear because there is no one size fits all diet, health and fitness. What works well for me does not mean that it works well for you. I see too many mistakes in people trying to use the same diet, training, and lifestyle as their cohorts when it is simply not sustainable or appropriate.

As individuals, we have different genetics, hormones, environmental stimuli, training styles, body composition, sports and performance goals, metabolic rate at rest and the list goes on. It would be absurd to eat and exercise in the same way as someone else and expect the same result with the differences listed above as humans.

One thing is certain, we can all benefit from eating real food, but given the benefits of creatine supplementation, it is an undervalued and over-written supplement among my colleagues.

Listen to me, ladies, creatine won't make you fat, bulky, hold you back water, turn you into a man, or any of the other nonsensical claims that exist on the Internet today. I don't care what Linda said in the gym about "creatine that makes you fat or how it's a steroid that makes you a man". I often hear these claims, and not only are they completely wrong, but they also misinform my colleagues when they are trying to gain strength, muscle mass, and other health benefits that would occur with adequate creatine supplementation.

Here's a side-by-side comparison of myself about ten years ago, when I ate too many carbohydrates, insufficient protein, some strength training, and an abundance of cardiovascular exercises. I ran a lot of miles. Now, ten years later, I am happy to report that I am doing strength training sessions of no more than 45 minutes, 4-5 times a week with some sprints and daily walking.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutrition plans, healthy lifestyle, youth training

After training, I supplement with 5 grams of creatine monohydrate, whey protein isolate, take a multivitamin and consume 2 g / kg / body weight of protein per day. I rarely track calories because I fire my body with high quality protein, as many fruits and vegetables as possible.

Creatine doesn't make you fat, bulky, or masculine. It will help support lean body composition. Let me take a closer look at my fellow ladies; Creatine can help you improve your health, fitness, recovery and overall body.

Are you trying to increase the intensity of your training? Use creatine! Creatine is like a Koenigsegg Agera RS, the fastest vehicle in the world. Creatine is a vehicle for the production of ATP that, as you learned, drives muscle contraction. Something important when sprinting, lifting heavy weights, jumping and training with maximum performance? By regularly supplementing with creatine monohydrate (3 – 5 g / day) over a period of eight weeks or longer, the body's own phosphocreatine stores, the compound required for the production of ATP, can be maximized. In this way, the skeletal muscle can produce more energy, increase the output and do more work overall.

The more the intensity is expressed, the stronger, bigger and faster your muscles will become if you exercise properly. Therefore, creatine supplementation is a greatly underestimated supplement in the female population.

I encourage and empower my fellow readers who have looked at the use of creatine to understand its effectiveness. Creatine has been shown to strengthen muscle size, strength and strength. More muscles mean more energy consumption, healthier body composition, bone mineral density and a lower risk of musculoskeletal disorders.

Not to mention the relationship between muscle mass and the risk of cardiovascular diseases. According to a study published in the Journal of Epidemiology and Community Health, later in life it is associated with better health to keep aging muscles fit.

Creatine, not just for men or muscles - fitness, fitness, dietary supplements, bone density, VO2 Max, diabetes, hydration, body composition, brain health, aging, sleep deprivation, energy consumption, cardiovascular fitness, nutrition plans, healthy lifestyle, youth training

Even sedentary women who had long-term experience with creatine increased the maximum muscle strength during strength training by 20 to 25% compared to women who were given a placebo in a study published in the Journal of Applied Physiology.

Another study looked at the effects of long-term creatine supplementation (12 weeks) combined with strength training on maximum strength on repetition, motor function tests and body composition in 18 older women. The creatine group gained significantly more fat-free mass, muscle mass and was able to perform functional tests with submaximal strength more efficiently than the placebo group.

Special note: The creatine group was also able to increase the training volume and the maximum bench press with one repetition. Creatine does not contain calories and does not lead to fat gain. The increase in the scale that you can see through use draws water into the cell, which is the desired reaction during exercise.

Benefits of creatine

A number of studies have shown that creatine supplementation can increase brain creatine levels by about 5 to 15% while reducing mental fatigue and cognitive functions. This emerges from studies referred to in the ISSN position on creatine.

Another study conducted by Rawson & Venezia, 2011, reported creatine supplementation of (20 g / day for five days or about 2 g per day for 30 days) that increased skeletal muscle creatine phosphocreatine, resulting in an improvement in Training with high intensity leads to tasks.

In addition, there are well-documented benefits of creatine supplementation in young adults, increased strength, lean body mass, and delayed fatigue during strength training. All of this is critical for older adults who strive to maintain cognition, bone mineral density and overall health.

Research is sparse, but a randomized, double-blind, placebo-controlled trial using creatine has been conducted in type 2 diabetes patients and published in Medicine and Science in Sports and Exercise. The study showed that creatine supplementation improved glucose tolerance in healthy subjects.

When creatine was supplemented in diabetics who participated in a training program, the results improved blood sugar control. The underlying mechanism could increase the sarcolemma-specific GLUT-4 recruitment. More research is needed in diabetics, but the current literature is promising.

Another study looked at the potential for creatine or phosphocreatine supplementation in cerebrovascular and ischemic heart disease. The study shows the ability of high-dose creatine supplementation to the cerebral creatine content and that it may have the ability to protect against stroke in humans because not only the neuronal but also the endothelial creatine content is increased.

New findings also indicate that creatine supplementation with and without weight training has the potential mechanistic effect on bone biology.

A recent study published in Experimental Gerontology examines creatine supplementation before and after exercise and has similar effects on aging and bone mineral content. A meta-analysis performed by Forbes in 2018 illustrates Creatine supplementation did not lead to higher bone mineral density in strength training in older adults> 50 years.

Animal studies also suggested creatine supplementation to help treat Alzheimer's, epilepsy, and brain or spinal cord injuries. In addition, a study was conducted in which creatine supplementation after sleep deprivation with light training was examined for cognitive and psychomotor performance, mood and catecholamines. The study evaded creatine supplementation and reduced the negative effects such as mood, focus, impulse and emotional reactions who rely on the prefrontal cortex.

Creatine is safe and easy to use

As you learned, creatine offers many different benefits that go beyond the muscles. It is one of the cheapest and safest supplements on the market. It has been studied for over 200 years, and an abundance of literature supports safety, efficacy, and no reported adverse effects in healthy individuals, as indicated in the position status of the ISSN: creatine supplementation and exercise.

A good dose is initially to take only 3.0 to 5.0 grams of creatine monohydrate after training to aid recovery, muscle growth, and reducing fatigue. If you are a vegetarian or have no experience with creatine, you can start a loading phase by taking (0.3 g / kg / body weight / day)). For example, if you are a 60 kg woman = 18 g total for the day but divided into four doses for 5-7 days. This would mean one (4.5 g dose of creatine 4x / day) for 5-7 days.

Then on a maintenance phase of 5 g per day for 12 weeks. If you want to deal with different phases of the creatine cycle (short and long term), you can refer to the literature in the Creatine Position Stand paper to which I referred in this article.

For example, supplementing with (5 g / day) for 12 weeks during exercise to really increase intramuscular creatine stores and support the health and performance benefits described in this article. After training, dissolve the creatine in water or your protein carbohydrate drink for best results. Take a break from supplementation after 12-16 weeks.

A guide to ordering creatine

I strongly recommend Supplements that are Informed Choice Certified, meaning they are free of banned substances and ensure that the product has been tested for unsafe substances.

If you are a parent or coach of a young athlete and are considering creatine supplementation.

Note that limited research is available in this population that highlights the safety and effectiveness of creatine supplementation in young athletes under the age of 18. A review has been published that examines the limited studies in the youth population to determine the use of creatine in young athletes.

The review suggests that adolescent athletes using creatine tolerated supplementation well and reported no adverse events or incidents. From an ethical point of view, we don't have enough research to recommend creatine monohydrate to young athletes, but many use it despite the instructions of professionals. My advice as a sports dietitian is to provide the literature and suggestions to support the best interests of my athletes.

As a registered nutritionist and sports nutrition specialist First, I support whole foods and prioritize nutrition to optimize your health, wellness, physique and performance goals. Creatine is a great supplement that plays an important role in addition to excellent nutrition, adequate hydration, adequate sleep and adequate training. Creatine works best in combination with strength training. I hope that reading the science described in this article on creatine has given clarity.

Creatine can benefit everyone. So if you have a beating pulse, it means you. Train hard, eat well and stay healthy, my friends.

Does Low Estrogen in Women Impact Muscle Mass and Performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

What comes to mind first when you think of anabolic hormones?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym.

It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress.

This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition.

For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause.

For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams.

The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries.

By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health.

While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first step to getting your estrogen back to normal would be to eat more sources of phytoestrogens like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.

Does Low Estrogen in Women Impact Muscle Mass and Performance?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym. It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several Studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress. This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition. For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause. For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams. The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries. By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health. While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first stepo Bring your estrogen back to a normal range would be to eat more food sources for phytoestrogens – like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.

Don’t be an AskHole | Breaking Muscle

Do you ask "strangers" about your training online? Post videos and get technical advice? I bet you're even the type to follow the sheep with the ideals that best suit you. The comments that allow you to subside or the path of least resistance. Congratulations, you are an askhole!

Best defined as someone who constantly asks for advice and yet always does the exact opposite of what you have been told. In this case, you interviewed a large group of the population and chose the easiest way.

And against the popular opinion here … Professional athletes are not always the best people to ask. They are talented in their sporting skills, are trained by a qualified expert in the field and can only speak for what works for them. That doesn't make her a trainer.

Accredited and valuable trainers do not become like this with a weekend course and spend their entire career learning. From courses to reading magazines and studies to guinea pigs or working with other trainers and groups to help you get the most out of you.

In my 17 years as a coach, I still learn and pass on things. I use scientifically sound principles for the many successes of my athletes. Don't even let me start with subscription-based generic robot programming!

Before following Karen's advice, which works for her and could still injure you, you should investigate whether Karen is qualified enough to offer you free social media coaching without any background information about your fitness level and skills.

Not all experienced, trained coaches cost an arm and a leg, some of us do it for the growth of the sport. You may even find one that only helps you with your technique. Welcome to the digital age where you don't have to have the same zip code.

Can we agree to end the social media madness and focus on building the machine to have the healthiest, strongest, and fastest season yet? I'm cheering you on!

Don’t be an AskHole | Breaking Muscle

Do you ask "strangers" about your training online? Post videos and get technical advice? I bet you're even the type to follow the sheep with the ideals that best suit you. The comments that allow you to subside or the path of least resistance. Congratulations, you are an askhole!

Best defined as someone who constantly asks for advice and yet always does the exact opposite of what you have been told. In this case, you interviewed a large group of the population and chose the easiest way.

And against the popular opinion here … Professional athletes are not always the best people to ask. They are talented in their sporting skills, are trained by a qualified expert in the field and can only speak for what works for them. That doesn't make her a trainer.

Accredited and valuable trainers do not become like this with a weekend course and spend their entire career learning. From courses to reading magazines and studies to guinea pigs or working with other trainers and groups to help you get the most out of you.

In my 17 years as a coach, I still learn and pass on things. I use scientifically sound principles for the many successes of my athletes. Don't even let me start with subscription-based generic robot programming!

Before following Karen's advice, which works for her and could still injure you, you should investigate whether Karen is qualified enough to offer you free social media coaching without any background information about your fitness level and skills.

Not all experienced, trained coaches cost an arm and a leg, some of us do it for the growth of the sport. You may even find one that only helps you with your technique. Welcome to the digital age where you don't have to have the same zip code.

Can we agree to end the social media madness and focus on building the machine to have the healthiest, strongest, and fastest season yet? I'm cheering you on!

Morning Mobility Check-In | Breaking Muscle

Check-in for morning mobility - fitness, mobility, morning, self-assessment, exercise at home, at home, staying fit

Last week I wrote that mobility – the ability to move and move freely and easily – is not a separate facet of fitness. Mobility is rather an expression of your fitness and informs you of your reality from moment to moment.

Just as the martial arts masters insist that we have to be able to get cold, and Kelly Starrett's famous analogy describes how a leopard must always be ready to make a living, how you can move at every moment of your life ?

Getting out of bed fresh in the morning may be the ultimate test of your true mobility. If a group is only as strong as its weakest member, You are only as mobile as your stiffest moment.

To add some practical tests and actionable advice to this theoretical consideration, I am offering a mobility check-in this morning. In this video I describe and demonstrate three quick movement sequences that you can perform at any time of the day and / or fresh out of bed in a few minutes.

We are most used to paying attention to our movement patterns in the gym. Similarly, we measure our physical abilities against PRs and other measures that are taken after we have carefully prepared and warmed up.

When you follow these quick mobility sequences, pay attention to what you feel in your body. This can tell you a lot more than you might find in training and can provide valuable guidelines for controlling your movement practice.

Check out this list of fun workouts and simple exercises you can do at home.

Morning Mobility Check-In | Breaking Muscle

Check-in for morning mobility - fitness, mobility, morning, self-assessment, exercise at home, at home, staying fit

Last week I wrote that mobility – the ability to move and move freely and easily – is not a separate facet of fitness. Mobility is rather an expression of your fitness and informs you of your reality from moment to moment.

Just as the martial arts masters insist that we need to be able to get cold, and Kelly Starrett's famous analogy describes how a leopard must always be ready to make a living, how can you feel at any moment of yours Moving life?

Getting out of bed fresh in the morning may be the ultimate test of your true mobility. If a group is only as strong as its weakest member, You are only as mobile as your stiffest moment.

To add some practical tests and actionable advice to this theoretical consideration, I am offering a mobility check-in this morning. In this video I describe and demonstrate three quick movement sequences that you can perform at any time of the day and / or fresh out of bed in a few minutes.

We are most used to paying attention to our movement patterns in the gym. Similarly, we measure our physical abilities against PRs and other measures that are taken after we have carefully prepared and warmed up.

When you follow these quick mobility sequences, pay attention to what you feel in your body. This can tell you a lot more than you might find in training and can provide valuable guidelines for controlling your movement practice.

Check out this list of fun workouts and simple exercises you can do at home.