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Friday, April 18, 2014

Creatine science in layman terms

I was answering in a public forum about creatine. Hope it explains the science in simple terms for all...

Here is the science behind creatine...

To generate energy by muslce fibers ATP(adenosine triphosphate) is broken down to ADP(adenosine diphosphate).ATP is the main contributor for musle contraction and in the process Phorporous is released and ADP is formed.

To maintain energy levels , the released phorporous has to combine back with ADP to become ATP. so that continuous flow of energy can be formed.

If you see ADP -> ATP and ATP-> ADP are opposing process and our body as always is extremely adaptable and inteligent. so it senses energy production for the moment is important and utilizes ATP and does not provide enough importance to re attach bring phorporous from blood stream into the muscle so that ATP balanec is maintained.

the solution to this problem is creatine which can readily bring in creatine phosphate for the reaction of (ADP + CP -> ATP ). So ATP balance is restored and muscle contractions and energy levels can persist longer..

i removed out a lot of scientific BS that will be tough to understand and brough it in simple terms... Scientists please excuse lols....

AS per PUBMED - there is nothing called as creatine receptors... so on paper you can use it as long as you want.
Your body can not utilize all creatine you consume so there will be wastage. ineveitable.

Practical experience - staying on high carb or high protein always also sucks as your body adapts to it.. Not receptor shit but adaptation shit.
So upping dose or discontinuing for some time can actually help.

Hope the content is straight forward and to the point

Tuesday, March 11, 2014

Squats on bad day with knee pain

Never tried to break parallel due to knee pain
but was a fantastic workout on 8th March

Thursday, February 27, 2014

Paella with chicken, leeks and tarragon

Paella is a Spanish dish that combines saffron-flavored rice, garlic, onions, peas, tomatoes, and meat or shellfish. In this version, tarragon is substituted for saffron and chicken stands in for chorizo (spicy sausage).
Makes 24 bars
Ingredients
1 teaspoon extra-virgin olive oil
1 small onion, sliced
2 leeks (whites only), thinly sliced
3 garlic cloves, minced
8 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
2 large tomatoes, chopped
1 red pepper, sliced
2/3 cup long-grain brown rice
1 teaspoon tarragon, or to taste
2 cups fat-free, unsalted chicken broth
1 cup frozen peas
1/4 cup chopped fresh parsley
1 lemon, cut into 4 wedges


Directions
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Sauté until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to sauté another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil. Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.


Nutritional analysis per serving
Total fat 7 g
Calories 345
Protein 22 g
Cholesterol 43 mg
Total carbohydrate 48 g
Dietary fiber 5 g
Monounsaturated fat 3 g
Saturated fat 2 g

Sodium 100 mg

Friday, September 13, 2013

Fruit juices - Healthy or not?

Most people around the world have this belief that fruit juices are super good. And they go way too much while ordering for fruit juices. Concentrating all the juice from several pieces of fruit into a small glass, and in the process getting rid of all the valuable fiber in it and gulping it down in a minute or two is an excellent way of spiking your blood sugar beyond belief. This in turn leads to the chain reaction of craving for more carb based foods later. Technically a big glass of fruit juice with no fiber in it can increase blood sugar levels, increase craving for carbs. In short it can actually abuses your insulin and other hormones and causes weight gain.

Well if you think that’s the only problem, then here is another more complicated part of it. Fruit juices are extremely concentrated sources of fructose ( a type of sugar that can be utilized only for your liver function and nothing else) . If you eat a piece of fruit, it is just going to feed your liver, whereas a glass of juice fills up your liver and spills over to replenish your fat reserves unlike the other forms of sugars which can be utilized to replenish your muscles.

Also food with excess fructose can significantly raise blood triglycerides and LDL levels which increases heart risk.

Note – these are not problems caused by eating a piece or two of fruits daily. But problems caused by people who have the habit of drinking fruit juices thinking of it as elixir of healthy life.


Monday, July 8, 2013

Squats - 170 x 10

After about three months of not squatting. I decided to squat on 6 July 2013. Yeah i suffered spine injury and multiple triggers on my right quads. I felt alright and powerful. So decided to squat parallel and edged the bar. 

Was able to sqeeze out 10 solid reps.

We did not have squat rack in the gym where we squatted, so we decided to use the parallel bar dips machine as squat rack and continued our workout.

Murtuza has the most watchful pair of eyes for me so i decided to squat in his presence. Huzaifa was capturing the moments for us :)

here is the video -