Creatine is one of the most well-known dietary supplements in the world of physical activity. It contributes directly to improving your performance during exercise and, consequently, your results.

Creatine is one of the supplements most used by those who seek the best performance in intense workouts. It is synthesized in the liver and pancreas, and our body produces 1 g per day. Thus, since the natural production of creatine is limited, supplementation guarantees a better amount so that it can generate even more energy.

This supplement is ideal for high intensity and short duration workouts. Creatine is a nutrient responsible for the production of energy that serves muscle cells. This type of supplementation aims to help the muscle cell to perform its functions in the best way during training. In addition, creatine helps increase the efficiency of protein synthesis.

The best indication for athletes is to take creatine monohydrate. The combination of this supplement with weight training is perfect for anyone who aims to increase muscle mass. Much of this timesubstance is in the muscles of our body, that is, it is strategically concentrated in the muscles that have been exercised.

It is important to take creatine together with isolated foods, which stimulate the release of insulin by the pancreas. Food sources of carbohydrates and proteins are great to accompany this supplement.

Anyone can take creatine, as long as they see a nutritionist first. This supplement does not cause overload of the kidneys or any other organ, as is often heard.

Many ask if creatine is fattening. It does not put on weight or lose weight, it simply provides more energy for our body. In this way, it fits perfectly into the diet of any athlete. It is even possible to combine creatine with other supplements, in order to further improve performance.

Do you know what Glutamine is? The Glutamine supplement is well known in the market,
also known as l-glutamine or glutamine has the function of a non-essential amino acid, which represents about 61% of skeletal muscle tissue. Glutamine is produced naturally by the body and consists of 19% nitrogen, being the primary transporter of nitrogen for muscle cells.

The production of this amino acid is made from a biotechnological fermentation process, using natural and renewable raw materials!

Cool huh?! 😊But in practice Do you really know what glutamine is for? The Glutamine supplement has several benefits that we will address during the content, but it is mainly useful for Endurance athletes (endurance), pre and post-surgical patients and among other pathologies. Among the benefits we can mention:

💪🏻 Improves intestinal integrity
💪🏻 Improves muscle recovery.
💪🏻 Improved resistance.
💪🏻Decreased muscle burn.
💪🏻High biological value.
💪🏻Fast source of amino acids.
💪🏻Improvement of the immune system.
💪🏻Maintenance of lean mass.

The important thing to remember is that you can find Glutamine present in various foods or in conjugated supplements.
Protein supplements have a good amount of glutamine, such as Whey Protein already in food: Red meat 4.7% protein in general ranging from 4.4% to 4.8%
Skimmed milk at 8.08% protein, in general varying between 8.7% and 9.2%.
Corn at 16.2% protein
9.1% Tofu protein
4.3% protein eggs

For more details on how much uglutamine to consume, seek the advice of a Nutritionist.
Glutamine is not fattening, mainly because it is an amino acid and calorie levels are minimal.

Glutamine is a supplement that provides health, well-being and performance. It can be consumed continuously according to your needs.

Glutamine is a food supplement, so it has no side effects. However, like all dietary supplements, excess is never beneficial, taking large amounts of glutamine can contribute to stomach upset and increased ammonia. The correct thing is to follow the recommended dose.

The week is almost over and i did not do much for myself, i know they are small steps, without being radical that i will get there.

It is not being easy to resume, I am making plans, drawing up strategies but nothing has yet left the paper.

I went to the shop, bought healthy foods, but I ended up slipping, I ate sweets, I didn’t train enough and even though I knew exactly what needs to be done, laziness took over,

I’m using as an excuse not to have the new diet, we always look for an excuse huh ? That is why I still say that the mind will always be our greatest saboteur, or our greatest driver.

What is contributing to this laziness is my phase of the cycle, I usually feel very discouraged before my period, and it is about to arrive.

Anyway … excuses abound. But until Sunday I will be in possession of the new food plan, I will dedicate some time to organize my week, leaving everything ready to be easier, I will do a new series for my bodybuilding training (I do it myself) and Monday the clowning is over.

I am thinking of following a plan without holes for at least 3 weeks (21 days). There are several studies that say that we have to do something repeatedly for 21 days in a row to become a habit, others say that it takes 66 days … so which one is right I don’t know! but I will go for the first … 21 days … one step at a time!

In the meantime I made some tea to calm myself 😊

Yesterday was the day to return to the nutritionist, she has been accompanying me for a while, and i was “running away” from this reunion, as she imagined she would not have many advances and probably would have put on weight. To my surprise the damage was not so great, but rather, I lost lean mass and accumulated some fat, my fat percentage was 18.4% and went to 18.9%. I will have to postpone the bulking process, because I thought (we think – me and the nutritionist) that I had better be with a percentage of 16% or something close to that. In addition, there is also the “mind” issue that needs to be in full focus, as slips in the diet at this stage cannot happen. Having a high calorie diet and eating the wrong way will bring about the opposite result. About the consultation and the adjustments, I explained about my classes and training schedules, also about my work, I work Saturday all day and I hardly have time to make very elaborate meals. when seeking help from a professional, he needs to work in line with his reality, so I always recommend personalized plans (training and diet) as they will have specific functions for each person. It is not right to follow a diet seen on the internet or in a magazine, it does not have the quantities you need, it is not adapted to your schedule and possibly you will have foods that you do not like. In a short time you will not be able to follow and adhere to the plan will be the key to success. 🍏💪🏻

After deciding the objective, I am drawing up the strategy (the plan needs to be practical and objective) mainly at the beginning to be possible to be carried out. It is no use to you, and neither to me to make a huge to-do list, a list of a very elaborate diet. What will make this possible will be if it really was POSSIBLE TO BE DONE. I thought about the following

1- practicing physical activity at least 4/5 x a week (preferably weight training), weight training brings a long-term benefit, both in caloric expenditure and gaining autonomy, over the years we will lose lean mass naturally , when doing activities such as weight training, we preserve part of that lean mass.

2- eating properly, the most difficult part for me, class schedules do not help, but I will do my best to have a routine, with good choices.

3- drinking water, between 2 to 3 liters per day (I think i don’t need to talk about the benefits of water)

4- sleeping early, recovering from a day of training or even a normal routine if you have a good night of sleep, I feel good when I sleep earlier and wake up earlier (about 7/8 hours is enough for me, it took me a while to realize that I was a morning person, I feel that when I miss it all goes wrong.

5- avoid industrialized products, alcoholic beverages and sugar … so guys … I’m crazy about the sweet, but it’s not just any sweet … I like homemade sweets, cakes, tarts, for me it’s almost a passion, but about refined sugar I haven’t used it in a while, coffee, tea, juices, etc. Pure consumption… Industrials I don’t use it a lot … but lately I’ve been failing it.

6- controlling emotions: here the vicious circle takes place, where I go wrong, I get sad, and food discounts … or that “I ate wrong yesterday, I’m going to eat today too “ things do not work like that. we need to be with the mind in order for the body to reach its best performance.

Now that the basic data has been defined from now on I will be exposing my day-to-day in these next few weeks!!

Hiii !!! now that i have introduced myself in the previous post (if you haven’t seen … scroll down … it explains who i am there), let’s talk about what this blog will be about. I thought about showing my lifestyle, my routine and my failures in search of a healthier lifestyle. To make it little more exciting , for me, I thought of doing a challenge: “10 weeks to get back to discipline”. I already came from a routine life and healthy eating habits, but I confess that last summer, I started to slip up, went on vacation to Brazil for 45 days, to see family members, and everything there involves good food and cold beer, coming back from vacation classes started, and the new routine left me more lost, I was very anxious about the pressure and stopped dedicating myself to good nutrition and physical exercises. but I know that only this will make me a good student, for me the healthy body is 100% related to a focused mind. In addition, there is the issue of Discipline, which I admit at that moment, it is very difficult to have control … but I need to resume knowing that: “you will not always be motivated, so you will need to be disciplined”. Well this post will be to record the beginning of this new phase … it will be something simple, without major news … just a return to what always worked. The challenge here will not include difficult ingredients … nor expensive, the basics work … here the challenge will know that constancy is the key to success. and if I fall (fail) I will get back up and follow where I left off … without giving up. strength for me then …

Flavia Ferreira Machado flaviatuti@gmail.com K00253507

I’ll start by talking a little bit about myself. My name is Flávia, I am 35 years old, I am the mother of a 16 year old teenager, married, Brazilian and living in Ireland. I am currently studying Sports at LIT, college in Limerick. I chose this course because I was interested in sports, and because I wanted to challenge myself, after all besides being a mature student, I also have an extra challenge, to be studying in a language that I am not fluent in. I love the gym, training with weights, dancing, watching series, eating tasty foods, having a good coffee if possible accompanied by a good chat.