Acupuncture—A Perfect Fit

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Acupuncture and fitness are like peanut butter & jelly, like Astair & Rogers, like Batman & Robin. Acupuncture, one of the main treatments of Traditional Chinese Medicine (TCM), has been used for thousands of years to help thousands—or more likely, millions—of people to increase wellness, improve energy, and relieve pain. Fitness has done the same.

Some professional athletes that use acupuncture include NFL football players like Brett Favre, Matt Hasselback, Marcellus Wiley, and Will Demps; Major league baseball players like David Cone, Mark McGuire, and Randy Johnson; NBA basketball players like Shaquille O’Neal, Kobe Bryant, Grant Hill, and Dwayne Wade; NHL hockey players like Jaromir Jagr; and Ironman World Champions Chrissy Wellington and Craig Alexander.

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Wonderful World of Creatine

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The Journal of the International Society of Sports Medicine recently published an article that should be interesting to anyone using creatine, or plans to in the future. Many, already know that creatine is one of the most popular resistance training supplements in the world. It is known and recognized for offering greater results than just resistance training alone. So far, creatine has not ventured far outside of resistance training communities, but that may be about to change.

The recently published article also examines many new potential uses for creatine. It also shines a light on situations where creatine is being used without and available research to vouch for its safety or effectiveness. Some of the findings of that article are in this post. You may even find creatine has something to offer you.

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Is All Creatine Created Equal?

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If you use supplements to power your workout, we have some news that might interest you.  A recently published study examining creatine, and how different types of creatine can positively affect your workout was examined.

Anyone who uses sport supplements has probably already heard of creatine. After all, it is one of the most popular dietary supplements in the world when resistance trainers are concerned.  You may have heard of creatine, but you may not be aware there are many different kinds of creatine, and that those varieties may give you different results.

The type of creatine that most people consume is known as “Creatine Monohydrate”. Creatine Monohydrate, or CrM, has been thoroughly studied since it became popular. Most people would agree that CrM is a safe and effective supplement. However, new types of creatine are synthesized regularly, and these new types of creatine come with new “promises”.

You may have been told that new versions of creatine are safer, more effective, or more advanced. While these claims are often made, there hasn’t been much scientific evidence that compares the results of standard CrM to its younger cousins.

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Happy Holidays

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Enjoy the Season

With the New Year quickly approaching we want to wish everyone a great Holiday Season and a Happy New Year!

We will be closed December 22 to 27 for the Christmas Holiday, and December 29 to January 1 for the New Year Holiday.  If you have not already done so, please remember to secure your favorite workout times with payment for January, as we are almost full.  We will resume regular hours January 2, 2013.

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The International Society of Sports Nutrition Stance on Creatine Supplements

The International Society of Sports Nutrition Stance on Creatine Supplements

The International Society of Sports Nutrition has taken a stance on the use of creatine supplements.

The use of creatine as a supplement has been around since the early 1990s. However, there has been much controversy as to the effectiveness and safety since being introduced to athletes.

Despite the fact that creatine use has been deemed safe and effective, there are many myths surrounding the supplement.

Position Statement form the International Society of Sports Nutrition

The following nine points make up the position statement of the International Society of Sports Nutrition and are backed by the research committee of said society.

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Protein Needs of Athletes

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With the most recent update to the ISSN Exercise & Sports Nutrition Review, the protein needs of athletes have been discussed in great depth.

Over the years, there has been a considerable amount of time spent on the protein requirements of athletes. Initially, it was believed that athletes did not need to digest more than the RDA for protein. However, more recent research shows that this may not be true. Instead, it proves that athletes need to ingest roughly two times the RDA of protein in their diet during intense training.

What is the big deal? Athletes who don’t get the proper amount of protein can fall victim to negative nitrogen balance that can result in slow recovery. Over time, this can lead to training intolerance and muscle wasting.

For those involved in a general fitness program, protein needs can typically be met by ingesting approximately 0.8 – 1.0 grams/kg of bodyweight per day.

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Dietary Guidelines

Dietary Guidelines

There are several components of a well designed diet including:

  • Energy intake
  • Carbohydrate
  • Protein
  • Fat
  • Strategic eating
  • Vitamins
  • Minerals
  • Water

Results

Athletes who combine the proper dietary supplements with the right diet are able to perform at a higher level. However, supplements are not meant to replace a well balanced diet.

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Sports Nutrition Evolution

Sports Nutrition Evolution

The sports nutrition field is always evolving – most of the time for the better. Every year, many research papers are published to provide information and help others better understand the field and the changes that are being made.

Most recently, a five-year update has been released to the lead paper that launched the JISSN in 2004.

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