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Creatine - Frequently Asked Questions and Misconceptions: What Does the Scientific Evidence Really Show?
There are currently over 1,000 scientific publications on creatine supplementation. Even so, questions regarding not only the effectiveness, but also the safety of creatine still remain. So let's take a look at the ten most frequently asked questions about creatine together and find answers based on scientific evidence. Based on the enormous popularity of creatine supplementation, the International Society for Sports Nutrition (ISSN) published an article in 2017 on the safety and efficacy of creatine supplementation in sports and medicine [ 1 ]. This comprehensive document provides an evidence-based review of the literature examining the effects of creatine supplementation on performance, recovery, injury prevention, exercise tolerance and rehabilitation, neuroprotection, aging, clinical and disease populations, and pregnancy. Reviewing the safety profile of creatine is also an important aspect. However, despite this comprehensive document, there are still questions and misconceptions about creatine supplementation. Therefore, an internationally recognized team of research experts was assembled in 2021 to conduct an evidence-based scientific review of the literature on creatine supplementation. What did they find? Does creatine cause water retention? The supposed myth of creatine supplementation increasing body water (TBW) is likely due to early research showing that creatine supplementation at 20 g/day for six days was associated with water retention for the first few days [ 2 ] . For example, studies have shown that three days of creatine supplementation increased TBW, extracellular body water (ECW), and intracellular water (ICW). Based on these short-term studies, the widely accepted claim that creatine increases water retention in the long term [ 3 ]. A number of exercise studies (5-10 weeks) involving creatine supplementation have shown no increase in total body water . For example, resistance-trained men receiving creatine at approximately 20 g/day followed by 4 weeks at approximately 5 g/day experienced no significant change in ICW, ECW, or TBW [ 4 ]. Other studies have shown similar results [ 5 ] [ 6 ] [ 7 ]. Powers et al. demonstrated that creatine supplementation was effective in increasing muscle creatine content, which was associated with increases in body mass and TBW, but did not alter ICW or ECW volumes. In summary - while there is some evidence that creatine supplementation increases water retention in the short term, we find several other studies that suggest it does not change total body water (intracellular or extracellular) in the long term. As a result, creatine supplementation may not lead to water retention. Does creatine cause hair loss and baldness? Speculation about the relationship between creatine supplementation and hair loss and baldness often stems from a single study by van der Merwe et al. [ 8 ] who followed college-aged rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day for another 14 days) and noted an increase in serum dihydrotestosterone (DHT) concentrations over time. DHT is a metabolite of testosterone that is created by an enzymatic reaction converting free testosterone to DHT. In men, DHT can bind to androgen receptors in sensitive hair follicles and cause them to shrink, ultimately leading to hair loss [ 9 ]. It is important to note that the results of van der Merwe et al. have not been replicated and that intense resistance exercise itself may also cause an increase in these androgenic hormones. Studies show that changes in these hormones, especially DHT, are associated with some cases of hair loss and baldness [ 10 ]. However, the theory that creatine supplementation leads to hair loss and baldness is still considered a myth as there is not enough evidence to support this relationship. And what do other sources say? To date, 12 other studies have examined the effects of creatine supplementation on testosterone. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation [ 11 ] [ 12 ], while the remaining ten studies reported no change in testosterone concentrations. Free testosterone, which the body uses to produce DHT, was also measured in several of these studies [ 13 , 14 , 15 , 16 ] and no increases were found. Overall, current evidence does not suggest that creatine supplementation increases total testosterone, free testosterone, DHT, or causes hair loss/baldness. Is creatine only effective for men? The rate and course of action of creatine may differ in healthy men and women [ 17 ]. Hormonally driven changes in the female body may affect the bioavailability of creatine at different stages of reproduction, suggesting potential positive effects of creatine supplementation in women [ 18 ]. Creatine supplementation may be especially important during menstruation, pregnancy, postpartum, perimenopause, and postmenopause. In women, we can observe lower levels of creatine in the brain in the frontal lobe. Increasing the concentration of creatine in the brain by supplementation can, especially in women, reduce the symptoms of depression [ 19 , 20 ]. The risk of depression is about twice as high in women during their reproductive years and accelerates during the hormonal changes of puberty. There is a small number of studies that have examined the effects of creatine supplementation in younger female athletes. Various studies have shown that creatine supplementation can significantly increase muscle creatine concentrations, muscle mass and strength, sprint and agility performance, and other physical parameters [ 21 , 22 , 23 , 24 ]. In summary, there is mounting evidence that creatine supplementation has the potential to be a multifactorial therapeutic intervention across the lifespan in women with little or no side effects. Does creatine increase fat mass? The theory that creatine supplementation increases fat mass is of concern to the exercising individual. However, randomized controlled trials (which lasted from one week to two years) do not support this claim . [ 26 ][ 27 ] [ 28 ] [ 29 ] Acute creatine supplementation (7 days) had no effect on fat mass in young and older adults; however, there was an increase in lean mass [ 30 , 31 ]. In summary, creatine supplementation does not increase fat mass across the population. Is creatine harmful to children and adolescents? Concerns about the safety of creatine supplementation in children and adolescents (<19 years) are still widespread. Most of the available evidence in the adult population suggests that short- and long-term creatine supplementation is safe and generally well tolerated [ 1 ]. However, the issue of safety in children and adolescents remains open. Recently, in a comprehensive review examining the safety of creatine supplementation in adolescents, Jagim et al. reviewed several studies that examined the effectiveness of creatine supplementation among different populations of adolescent athletes and found no evidence of adverse effects . It is important to mention that the creatine supplementation protocols were well tolerated and did not produce adverse changes in laboratory parameters of renal function, liver function, inflammatory markers, oxidative stress, and bone health. [ 42 , 43 , 44 ]. In addition, Sakellaris et al. [ 44 ] reported significant improvements in outcomes related to traumatic brain injury in children and adolescents receiving oral creatine supplementation (0.4 g/kg/day) for 6 months. These neurological benefits may have potential use for young athletes participating in contact sports with a risk of concussion. These findings support the hypothesis that creatine supplementation is likely safe for children and adolescents. Current scientific evidence regarding the safety of creatine is sufficient and has been recognized by experts as safe for its intended use. In conclusion, based on limited evidence, creatine supplementation appears safe and potentially beneficial in children and adolescents. Is creatine only useful for strength activities? Although creatine supplementation is thought to primarily benefit athletes who engage in high-intensity intermittent strength-type activities, there is increasing evidence to suggest that creatine supplementation may have beneficial effects for other activities as well. For example, the combination of creatine supplementation with carbohydrates or carbohydrates and protein promotes higher muscle glycogen storage than carbohydrate supplementation alone [ 32 ]. Glycogen replenishment is important to promote recovery and prevent overtraining during intense training periods. There is evidence that subjects who supplemented their diet with creatine experienced less muscle damage, inflammation, and muscle soreness after completing a 30 km running race [ 33 ] as well as during 4 weeks of more intense training [ 16 ]. Because of this, creatine supplementation can help athletes recover from intense exercise and better tolerate periods of intense training . There is also evidence that athletes who supplement with creatine during training experience fewer muscle injuries and a shorter recovery time from injury. [ 34 ] Last but not least, creatine supplementation (with or without glycerol) has been reported to help athletes hyperhydrate, thereby increasing exercise tolerance in the heat [ 35 , 36 ]. In addition, there is evidence from animal models that creatine supplementation is neuroprotective [ 37 , 38 ] and can reduce the severity of spinal cord injury, cerebral ischemia, concussion and traumatic brain injury [ 39 , 40 , 41 ]. This evidence was so compelling that the International Society of Sports Nutrition recommended that athletes participating in sports with the potential for concussion and/or spinal cord injury take creatine for its neuroprotective effects [ 1 ]. In conclusion, there are a number of sports activities, not just resistance/strength, that can benefit from creatine supplementation. Is creatine an anabolic steroid? Anabolic steroids are a synthetic version of testosterone, an androgenic hormone that occurs naturally in both men and women. These steroids are often used in conjunction with strength training to increase muscle mass and strength through increased muscle protein synthesis[ 45 ]. Creatine is converted to creatine phosphate, regulated by the enzyme creatine kinase in the muscle, and used to produce intracellular energy (ATP) [ 46 ]. Creatine supplementation may increase the ATP capacity and energy produced during heavy anaerobic exercise, thereby potentially increasing muscle strength, repetitions, and exercise volume, which may subsequently contribute to muscle performance and muscle growth during the training period. Although the physiological and performance results of anabolic steroids and creatine may be similar, their mechanisms of action and legal classification are different. In short, since creatine has a completely different chemical structure, it is not an anabolic steroid. Does creatine cause kidney damage/renal dysfunction? Questions and concerns about creatine supplementation and its effect on kidney damage or renal dysfunction are common. When it comes to the pervasive misinformation in sports nutrition, the notion that creatine supplementation leads to kidney damage/dysfunction is perhaps second only to the myth that protein supplementation and high habitual protein intakes cause kidney damage. Although research over more than 20 years has shown no adverse effects of recommended doses of creatine supplements on kidney health, this concern unfortunately still persists. The hypothesized relationship between creatine supplementation and kidney damage/renal dysfunction can be traced to two factors: a misunderstanding of creatine and creatinine metabolism and a case study published in 1998. [ 47 ] In skeletal muscle, both creatine and creatine phosphate are non-enzymatically degraded to creatinine, which is exported into the blood and excreted in the urine. Healthy kidneys filter creatinine that would otherwise rise in the blood. Therefore, blood creatinine levels can be used as a marker of kidney function. There appears to be an unsubstantiated perspective that if the kidneys are "forced" to excrete higher than normal levels of creatine or creatinine, there will be some "overload" on the kidneys, causing kidney damage and/or renal dysfunction. In fact, transient increases in blood or urine creatine or creatinine caused by creatine supplementation are unlikely to reflect a decrease in renal function. Since the publication of this case study in 1998, the number of experimental and controlled research studies examining the effects of creatine supplementation on kidney/renal function has increased substantially. Overall, consumption of recommended doses of creatine supplements appears to have no adverse effects on kidney function in healthy individuals [ 48 , 49 , 50 , 51 ]. Overall, it can be said that experimental and controlled research shows that creatine supplementation at recommended doses does not cause kidney damage and/or renal dysfunction in healthy individuals. Is creatine beneficial for older adults? More and more studies show that creatine supplementation plays a therapeutic role in various clinical conditions in the elderly population. One of the most promising areas that could benefit from creatine supplementation is age-related sarcopenia. Sarcopenia is defined as a skeletal muscle condition characterized by a decrease in muscle mass, strength and function. This condition is associated with a higher risk of adverse outcomes, including falls, fractures, physical disability, and mortality [ 52 ]. Creatine supplementation may increase strength, muscle mass, activity of daily living, and delay fatigue in older adults. However, it should be noted that creatine alone (without exercise) is unlikely to lead to substantial increases in muscle strength or functional performance [ 53 , 54 , 55 ], although it does improve some muscle parameters. The fact that creatine is more effective in conjunction with a training stimulus suggests that the main mechanism of action of creatine is its ability to increase the volume and intensity of training, which can affect various physiological parameters [ 56 , 57 , 58 ], and ultimately lead to greater skeletal muscle adaptations . From a clinical and health perspective, it is recommended that creatine supplementation be combined with resistance training to achieve the best possible adaptations in older adults. In summary, there is increasing evidence that creatine supplementation, particularly when combined with exercise, provides health and performance benefits in older adults. Is a creatine "loading phase" necessary? A creatine "loading phase" is defined as creatine supplementation for 5-7 days at 20-25g/day, often divided into smaller doses throughout the day (eg four to five 5g servings). The "saturation" phase of creatine supplementation is followed by a daily "maintenance" phase, often in the range of 3-5g per day. Lower daily creatine dosing strategies (ie, 3–5 g/day) are well known to increase creatine stores and lead to greater improvements in muscle mass, performance, and recovery compared to placebo [ 1 ]. These dosing strategies are effective but delay peak muscle storage of creatine. In a comparative study between "loading" and "maintenance" phases, creatine accumulation in muscle was shown to be similar (~20% increase) even when taking 3 g/day for 28 days or 20 g/day for 6 days.[ 2 ]. The choice between a creatine supplementation strategy depends on the individual's goals. For example, if an athlete is hoping to maximize the potential of creatine supplementation in a very short period of time (< 30 days), they may be advised to use a creatine "loading" strategy or we recommend our Creaflow product. Thanks to current scientific knowledge, muscles can be quickly saturated with creatine without the need for a "saturation" phase. The mechanism of insulin allows acceleration of creatine saturation. That's why we developed the product Creaflow, which combines creatine with other substances to quickly saturate muscle cells with creatine. However, if an athlete or training individual is planning long-term creatine supplementation (>30 days) or is trying to minimize any potential weight gain associated with the "loading" phase, a creatine "maintenance" strategy is a good choice . In short, accumulating evidence suggests that you don't need to use a "loading" phase of creatine. Lower daily doses of creatine supplementation (ie 3-5 g/day) are effective for increasing muscle creatine stores, muscle performance, muscle growth and recovery. Conclusion Creatine supplementation is still accompanied by misconceptions that discourage potential users from using it. Creatine is an interesting substance that is definitely worth learning more about and trying. We hope that with this document we have provided you with compelling evidence to help you decide whether to try creatine. If you still have any questions, contact us on the social networks flownutrition_cz and flownutritioncz .
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Active ingredients for effective learning in 2023
Effective learning is a key success factor for every student in exam preparation. There are many ways to make learning easier and improve your ability to remember information. One option is dietary supplements, which have been flooding the market in recent years. Can they really help us improve cognitive function and memory? In this article, we will focus on three active substances that are associated with the improvement of cognitive functions: L-theanine , Huperzine A and L-tyrosine . We will explain what these substances are, how they work and how they can help students learn. L-theanine L-theanine is an amino acid found in green tea, so it is a substance of natural origin. The mechanism of action is the stimulation of the formation of alpha waves in the brain , which represent a state of concentration and relaxation. L-theanine also increases levels of GABA, a neurotransmitter that helps manage anxiety and stress . Stress is one of the factors that naturally prevents us from concentrating and memorizing information. Human studies have shown that L-theanine combined with caffeine increases cognitive performance and improves memory , is considered safe, and is available in over-the-counter dietary supplements. Huperzine A Huperzine A is an alkaloid that is obtained from a plant called Huperzia serrata. It is an inhibitor of acetylcholinesterase, an enzyme that breaks down the neurotransmitter acetylcholine. It is thanks to inhibition, i.e. suspension or slowing down of the breakdown of acetylcholine, that the desired increase in its level can be achieved. This neurotransmitter improves short- and long-term memory and regulates wakefulness and sleep. A high level of acetylcholine means alertness, low sleepiness. Huperzine A is therefore suitable for use in the morning and early morning hours. In addition, human studies have shown that Huperzine A can alleviate the symptoms of Alzheimer's disease, so it has the potential to become more than just an exam time aid. This natural substance is sold as a dietary supplement and is generally considered safe. L-Tyrosine L-tyrosine is an amino acid that is involved in the synthesis of neurotransmitters such as dopamine and norepinephrine. Dopamine plays a key role in motivation, reward and feelings of happiness. Noradrenaline helps maintain alertness and concentration, and also regulates cortisol levels in the blood. Both of these substances are responsible for the management of stress in the human body, and their increased levels support attention, memory and the ability to learn . L-tyrosine is found in some nuts, blackberries, avocado, fish and dairy products. Conclusion Thanks to new knowledge in the field of biochemistry, pharmacokinetics and biohacking in general, we are no longer dependent only on liters of coffee and energy drinks with guarana and taurine. These stimulants will undoubtedly induce the desired state of alertness and seemingly increased concentration, but after it wears off sooner or later comes a descent into the depths of fatigue and numbness. In addition, it is very easy to develop a resistance to caffeine, so it is advisable to eliminate it completely for a few days once in a while. The active substances mentioned in today's article are, in the correct dosage, a suitable substitute for the mentioned stimulants, they do not cause energy drops, and due to the mechanism of action, there is no gradual resistance to them. If you are looking for a product with a suitable combination of not only the above substances, our Focus 3.0 or Focus Decaf can be an option - several hours of concentration in three capsules.
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The reality, myths and fallacy of BCAA vs. EAA.
We have written about the importance and benefits of essential amino acids before. Did you miss the article? Check it out here . So we already know that essential amino acids are better than any superfood or biohack. Today we're going to look at how BCAAs and EAAs differ. And we'll bust a few myths, too. As we went down the rabbit hole and spent dozens of hours reading amino acid studies to formulate the best amino acid product on the market , we discovered something else very interesting and surprising. But let's go step by step. To understand the context, we will start a little more broadly. Branched chain amino acids (BCAAs) BCAAs (Leucine, Isoleucine, Valine) have a branched chain molecular structure that allows them to bypass the liver after consumption (the so-called first-pass effect) and can thus be rapidly metabolized in muscle tissue [ 1 ], providing a direct fuel source for your muscles . This means that you can rely on BCAAs as a source of energy for your muscles during exercise without much of a digestive or "processing" requirement. This fact has made BCAA a darling of not only the bodybuilding industry, but also an inexpensive favorite for all athletes looking to boost performance quickly. However…. …there are some big myths about BCAAs and their disadvantages when taken alone. Most supplement manufacturers know that BCAAs are insanely cheap to produce, especially compared to EAAs. And therefore insanely profitable. However, their benefits may not be as rosy as they may seem. In some cases, they can even be harmful, as you'll find out in a moment. Benefits of BCAAs However, despite their drawbacks, cost, and relative ineffectiveness, BCAAs have been shown in studies to have beneficial effects on a number of performance-related metrics, including: - Prevention of muscle damage caused by exercise - Reduction of post-exercise muscle soreness (DOMS) - Support for regeneration after exercise - Reduction of perceived exertion and mental fatigue during exercise Nevertheless, there are still a lot of half-truths or even myths about BCAA. Here are some reasons to make you a more informed user of essential amino acids. As the icing on the cake, we will also serve you a few suggestions as to whether it makes sense to continue using separate BCAAs. Myths and side effects of BCAAs Do BCAAs really support muscle protein synthesis and therefore muscle growth? For decades, BCAAs were considered the "holy grail" for big muscles and a lean body. While all amino acids contribute to muscle protein synthesis, Leucine is probably the most effective. This is why many people not only in the fitness industry have started taking BCAAs. After all, why take all the amino acids when three are all you need? However, this thinking has led many people astray. Why? Because of one aspect of the physiology of the human body… Although BCAAs are the most important amino acids that ensure muscle protein synthesis, a 2017 meta-analysis found that almost none of the studies showed that BCAAs alone were responsible for more efficient muscle protein synthesis. [ 2 ] In fact, this meta-analysis discusses two studies that found that BCAAs actually decrease muscle protein synthesis and increase the rate of catabolism (breakdown) of lean tissue! So if you have an excess of BCAAs, the body will actually break down its own muscle tissue to free up other essential amino acids, balance BCAA levels and maintain homeostasis. Although leucine is able to stimulate muscle protein synthesis in the absence of other amino acids, it must be emphasized that protein synthesis will ultimately be limited by the availability of other essential amino acids . The potential muscle loss is reason enough to consider wasting your hard-earned muscle on BCAAs. What do you think? And unfortunately there is more. Let's take a look at BCAA side effects together. Unfortunate side effects of taking BCAAs alone Now you know that isolated BCAAs are less effective for building muscle. But there is also research that points to some potentially harmful side effects of regular high-dose BCAA supplementation. BCAAs can deplete vitamin B B vitamins - specifically B1, B2, B3, B5 and B6 - are necessary for the breakdown, synthesis and utilization of BCAAs. [ 3 ] Thus, taking high doses of BCAAs could deplete your B vitamin stores. That's bad news, especially considering that B vitamins are essential for converting food into energy, nervous system function, healthy hair, skin, and nails, DNA synthesis, hormone production, and more. BCAAs can lower serotonin levels BCAA and the amino acid tryptophan compete for the same carrier system for transport to the brain. [ 4 ] By reducing tryptophan uptake in the brain, this is exactly how BCAAs can help stave off fatigue during long-duration workouts. [ 4 ] This means that when BCAA concentrations in the body are abnormally high, the brain does not receive as much tryptophan. While that's good news during your workout, it also means you can inadvertently lower your levels of serotonin—the calming, mood-enhancing neurotransmitter—because tryptophan is its precursor. So the whole equation is: High BCAA intake = low tryptophan absorption = reduced serotonin levels Chronically low serotonin can lead to serious neurological imbalances that increase the risk of depression, anxiety, sleep problems, attention deficit disorder, and more. [ 5 ] BCAAs may lead to a higher risk of metabolic diseases BCAAs are known to influence insulin activity and support glucose uptake by muscles, which ultimately has a positive effect on athletic performance. However, when BCAAs are taken in high doses and in isolation from other amino acids, as research shows, BCAAs can actually lead to blood sugar dysregulation, or even insulin resistance, thereby increasing the risk of more serious metabolic diseases such as diabetes. Several studies confirm this fact: - Adding BCAA to a high-fat diet contributes to the development of insulin resistance and impaired glucose homeostasis. [ 6 ] - Higher BCAA levels have a significant association with the future development of diabetes. [ 7 ] - Increased fasting circulating BCAA concentrations are associated with increased risk of type 2 diabetes and insulin resistance. [ 8 ] BCAAs can lead to overeating and weight gain High levels of BCAAs are also associated with obesity. [ 6 ] More recent research shows that high levels of BCAAs can disrupt appetite signaling, leading to overeating and obesity, which then causes metabolic dysfunction. Although this is an animal study, in 2019 researchers found that mice given higher levels of BCAAs (200% compared to the control group) experienced hyperphagia – an abnormal state of intense hunger and overeating. The mice thus gained more weight (fat mass) than the control group (in which there was no increase in muscle mass). Additionally, these mice had a 10% shortened overall life span. [ 9 ] The researchers concluded that these effects were not due to the high levels of BCAAs, but a result of the body compensating for the amino acid imbalance caused by the BCAAs. In fact, the researchers found that by adding certain essential amino acids back into the mice's diet (specifically tryptophan and threonine), they were able to reverse the effects of BCAAs and significantly reduce hyperphagia. What you probably didn't know about EAA? Combining all the essential amino acids together (including the three BCAAs mentioned) prevents the potential side effects caused by the amino acid imbalance caused by the excess of BCAAs while providing you with a full spectrum of benefits. Remember how we promised something wow at the beginning of the article? We think the time has come to reveal a little secret that not many people know. Based on the latest research, it can be said that EAAs are even more effective when they contain a relatively higher ratio of leucine (again in combination with other amino acids, not alone). These essential amino acids enriched with leucine are sometimes referred to as (L)EAAs. Why are (L)EAAs even better for muscle and sports recovery? The key to (L)EAA's magic, as you now know, is the leucine content, as indicated by the "L". Leucine is undoubtedly the most effective amino acid when it comes to muscle building and athletic recovery. Mechanically, leucine supports muscle and recovery in a number of ways: - It increases the rate of muscle protein synthesis (but as you already know, it does not work effectively in isolation). [ 10 ] - Regulates the production of anabolic endocrine hormones. [ 11 ] - It stimulates the release of insulin, which increases the absorption of other amino acids and suppresses the breakdown of muscle proteins. [ 12 ] - Modulates the mTor pathway (metabolic pathway affecting cell growth and survival) which monitors nutrient availability, cellular energy and oxygen levels and triggers muscle hypertrophy (increase and growth of muscle cells). [ 13 ] Summary In no case is it out of place to say that BCAAs are bad at all costs. However, we should keep in mind that BCAAs are not effective for building muscle when taken in doses that are common in most supplements today. On the contrary, they can cause the problems mentioned above. But there's no need to completely damn amino acid supplements, because the solution is actually quite simple. Make sure you consume all EAAs that include the appropriate ratio of BCAAs plus other essential amino acids to provide the benefits of the full spectrum of essential amino acids. For example, just like our premium essential amino acids EAA Flow . Thanks to the use of essential amino acids, you can experience huge benefits in the field of sports performance, energy, mood, satiety and much more. If you take essential amino acids enriched with leucine, as we have created here at Flow, you can count on more efficient muscle protein synthesis, lean muscle mass growth and sports recovery. PS : We were so excited about the final formulation of (L)EAA and their real effect on sports regeneration that we also used this ratio for our comprehensive product Recovery drink for faster muscle mass regeneration, replenishment of depleted glycogen reserves and rehydration of the body to balance the electrolyte balance bodies. In short, comprehensive support for the regeneration of athletes.
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Essential Amino Acids (EAA): The unsung hero of nutritional supplements for athletes + EAA Flow formulation
Remember in biology class when your professor told you that amino acids are the building blocks of skeletal muscle? This is undoubtedly true. But in reality, they are much more than just the tiny building blocks of your muscles. Amino acids are literal heroes. What are their superpowers? Read on and in five minutes you will know all the essentials about EAA. Amino acids There are a total of 20 (one) amino acids from which all human proteins are made. It forms the basis not only of muscles, but also of organs, glands, ligaments, tendons, nails, hair and bones. These amino acids are divided into different categories depending on how the body synthesizes them. No need to go back deep into high school biology classes. It is enough to repeat that amino acids are divided into two essential groups. Non-essential amino acids (NEAA) and essential amino acids (EAA), which also include branched-chain amino acids (BCAA). Non-essential amino acids are considered "non-essential" because our bodies can make them on their own and therefore do not need to include them in our diet. The second group is, unsurprisingly, the essential amino acids! Essential Amino Acids (EAA) Their importance in the body is illustrated by the fact that the body cannot create them on its own, and therefore relies on intake through the diet. When we say amino acids are a literal superhero, we mean it. We have summarized the long list of what roles amino acids play in the body and what processes they regulate into the most important of them. Amino acids: - They regulate metabolism and energy balance - They help with the growth of lean muscle mass - They improve physical resistance - They speed up sports regeneration - They affect the absorption of nutrients and minerals - They reduce body weight - They improve immune functions - They positively affect sleep At the same time, EAAs serve as precursors for the formation of other substances important for the body, for example neurotransmitters. At first glance, it may seem that essential amino acids are a helper for "all problems". Since amino acids are an essential macronutrient for the body, there isn't much they can't do. There are a total of nine EAAs that our body cannot make on its own. Each of them has an important function in the body. A small overview: L-Leucine (BCAA) – Plays a key role in muscle protein synthesis and muscle growth. L-Isoleucine (BCAA) – Supports muscle growth, energy regulation and immune function. L-Valine (BCAA) – Supports energy levels, endurance and recovery of muscle tissue. L-Lysine HCL – Improves muscle recovery and regeneration. L-Threonine – Supports fat metabolism, immune function and collagen and elastin production. L-Phenylalanine – Has mood-enhancing effects and supports a healthy nervous system. L-Methionine – Plays a role in fat metabolism, detoxification and absorption of certain elements. L-Histidine – Supports the nervous system and protects muscle tissue. L-Tryptophan – Supports healthy sleep, appetite and mood. That's quite a list of benefits, don't you think? Amino acids are literally the fuel for almost every process in your body . So if you want optimal health, sharp cognitive function, and peak athletic performance, focusing on sufficient amino acid intake and their proper ratios can get you further than any superfood, diet, or other biohack. The benefits of amino acids depend on the intake of adequate amounts in the correct combination and ratio. But this fact can be a bit tricky. What is the right combination and the right ratio? This is the question we asked ourselves so that you no longer have to… Formulation of essential amino acids - EAA Flow After spending countless hours sifting through current scientific research, we have come up with a ratio that is not only similar to skeletal muscle composition, but is also best used to support and maximize the aforementioned benefits. This formula has everything it needs to boast the title of the best amino acid product on the market. Each serving of EAA Flow contains 5 grams (5,000 mg) of pure essential amino acids in a carefully formulated ratio: L-Leucine : 2000 mg (40%) L-lysine : 850 mg (17%) L-Isoleucine : 550 mg (11%) L-valine : 500 mg (10%) L-threonine : 455 mg (9%) L-phenylalanine : 365 mg (7.3%) L-methionine : 190 mg (3.8%) L-Histidine : 75 mg (1.5%) L-tryptophan : 15 mg (<1%) We will tell you right away that this composition does not correspond to the composition of skeletal muscle one to one, but it contains a bit more leucine and the proportions are carefully formulated. From a purely logical standpoint, it would make sense to formulate a product with a skeletal muscle amino acid profile. However, from a physiological point of view, things are not as simple as replicating the composition of amino acids in muscle. Why? When we consume amino acids, some of them are used up before they can be incorporated into skeletal muscle. In fact, this is exactly what happens with leucine, which tends to be quickly consumed by the muscle when it enters the cell. Therefore, you should make sure that you are actually getting enough leucine. We found that when it comes to building muscle mass and sports regeneration, about twice the amount of leucine is needed than is found in skeletal muscle. EAAs with 40% leucine have been shown to be more effective in a number of clinical studies when it comes to protein synthesis and muscle building. Why are leucine-enriched EAAs better? The study speaks unequivocally as a whole. By using a ratio of essential amino acids that are just slightly higher in leucine (let's call them LEAA), you can see significant benefits in terms of lean muscle growth, reduced post-workout muscle fatigue, and faster recovery. A 2019 study in the Journal of Physical Therapy Science examined the effects of (L)EAA supplementation (3.6 g, 3x/day) on post-exercise muscle damage in 10 young healthy men. The results of the study showed that (L)EAAs significantly suppressed exercise-induced damage to muscle tissue, suggesting that (L)EAAs may aid in muscle regeneration. In a 2011 randomized controlled trial, eight adults completed two separate 60-minute bike rides over 13 days. During one period, 10 g of (L)EAA (3.5 g of leucine) was consumed, and during the second, 10 g of a standard EAA supplement (1.87 g of leucine). The results showed that (L)EAAs increased muscle protein synthesis 33% more than traditional EAAs (although both were effective). A 2018 randomized controlled trial in stroke patients with sarcopenia (a condition characterized by loss of muscle mass and skeletal muscle function) showed that supplementation with just 3g of (L)EAA resulted in increased muscle mass, strength. In April 2020, a study was published in which 20 active young men on a controlled diet (1.2 g protein per kg body weight per day) received either 4 g (L)EAA (1.6 g leucine) or a placebo three times a day for four days after acute lower body resistance exercise. (L)EAAs have been shown to preserve muscle force production and reduce muscle soreness more than placebo, even when combined with an already high protein diet. Summary As you can guess by now, amino acids are a gem that regulates everything from sleep, to muscle building, recovery, immunity, mood, metabolism and much more. However, their benefits depend on the intake of a sufficient amount of specific amino acids in the correct combination and balanced ratio. That's why we're here to cover your back. Don't wait and go get the best amino acid product on the market.
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The Brutal Truth About Testosterone + 5 Science-Based Activities to Boost It
Testosterone is the main male sex hormone, which has become an increasingly popular topic in recent years. This is partly because there is an observable negative trend of its decline in current society. Testosterone, the hormone of strength and energy, is needed for both female and primarily male health. Testosterone levels naturally decline with age at a rate of about 1% per year, but in modern society we can see the decline trending much faster. The testosterone values of men from decades past were noticeably higher than those of men today. Testosterone trend down The study, which was published in the Journal of Clinical Endocrinology and Metabolism, documented the levels of total and bioavailable testosterone in more than 1,500 randomly selected men from the US. Samples were taken from the first group between 1987 and 1989, from the second group from 1995 to 1997, and from the third group from 2002 to 2004. The study found a clear trend, namely that both testosterone levels were gradually decreasing. Accordingly, the younger generation of men had lower total and free testosterone levels than the previous generation! (TG Travison, 2007) . Despite some limitations the study has, the trend of declining testosterone is unfortunately a cruel part of today's society. (1) There are many factors that negatively affect testosterone in today's world. From the chronic effect of stress, through the quantities of estrogenic cosmetics, the quality of water and diet, or ubiquitous hormonal disruptors. All of these and more are the silent killers of testosterone that we encounter in our daily lives. But let's look at the other, slightly more positive side of the issue. From lowering testosterone to increasing it. Specifically, science-based activities and substances that can help increase testosterone. How to increase testosterone? Sleep Quality sleep is the basis of health, we all know that. However, it may be news to some that lack of sleep can lead to lower testosterone levels. In a study in which men slept 5-6 hours for a week instead of the usual 8 hours, their testosterone levels dropped by about 15% (2) . It is therefore important to ensure quality sleep with a sufficient number of hours, which is usually 7-9. Power training Thus, an activity that focuses primarily on developing strength and building muscle mass may be one of the best strategies for building toughness and enhancing masculinity. Research shows that regular exercise, especially strength training, can increase testosterone levels. (3) And how? You can start with complex exercises that require the involvement of several muscle groups at once. For example, squats, lunges, bench press, push-ups or deadlifts. A diet rich in nutrients Just like quality sleep, a quality diet is the absolute basis of health, but also of testosterone levels. Certain foods can directly affect its levels. These include, for example, fatty fish, oysters, butter, eggs and beef. In addition, there is also enough zinc and vitamin D, which have a direct effect on testosterone levels. ( 7 ) . _ _ %), led to an increase in testosterone. (4) We therefore recommend a balanced diet based on proteins with enough of the aforementioned foods and nutrients. A healthy lifestyle with compensation for excess stress Smoking and drinking alcohol reduce testosterone levels (5) , (6) . The same is true of stress if there is an excess of it. Conversely, maintaining a healthy lifestyle, including regular exercise, a healthy diet, and stress-relieving activities can help maintain or even increase testosterone levels. The ideal strategy for increasing testosterone can be to exchange weekend alcoholic parties for a trip to nature, a visit to the sauna, or a massage. Natural substances with a positive effect on testosterone Nature can be a helper in solving all kinds of problems, and this also applies to problems with decreasing testosterone. It provides us with substances such as Maca, a herb from Peru that is traditionally used as an aphrodisiac to increase male energy and vitality. Some studies suggest that it can have a positive effect on testosterone levels, or a positive effect on sexual function and increased fertility (9) . Siberian ginseng can be another helper in this matter. This herb is known for its positive effects on hormone levels, fatigue and stress. Data from some research shows that it can also have a positive effect on testosterone levels (10) . More advanced supplementation tactics As you can see for yourself, there are quite a few natural substances, minerals or amino acids with scientifically proven effects on testosterone, sexual health and energy. We decided to select the best and most effective ones and then combine them into a unique combination called Anabolic Fusion . This is our new product aimed at supporting testosterone, strength, performance, hormonal balance, sexuality, overall vitality and, last but not least, better stress management. So, if you are looking for a tool to kick your manhood, increase sexuality and strength, or reduce the effects of stress, Anabolic Fusion is right here for you. Anabolic Fusion works best in conjunction with the activities mentioned above. So if you combine quality sleep, strength training, eating a balanced diet rich in nutrients with an overall healthy lifestyle and Anabolic Fusion supplementation, you will feel it not only on your hormonal levels, but also on your overall energy level and your enjoyment of life! Cool, Flow
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Flow recycling program - Return and recycling of glass containers
We care about health. Cheers to us and the planet. That's why we decided that we don't want to burden nature or our health with unnecessary plastic and will pack our products in glass containers. Plastic pollution is an ongoing challenge worldwide. Every year , 29 million tons of plastic end up in nature , contaminating natural ecosystems and affecting the health of all living beings. Growing concerns about the immediate and long-term health consequences of food and water contamination with plastics (including macro-, micro- and nanoplastic residues) cannot be lightly ignored. One option is to spread awareness about the growing problem, the other option is to actively participate in the solution. So we rolled up our sleeves and embarked on a more ecological option. Why are plastics unsuitable? Components of plastic packaging have previously been found to chemically interact with foods containing fat and sometimes bind directly to the surface of the food [ 1 ]. Such a transfer of ingredients from the packaging material to its food content represents a potential health risk. Additionally, PET, a common plastic used in the food and beverage industry, is a source of endocrine disruptors [ 2 ] . These endocrine disruptors leach from the plastic packaging into the consumables it contains. Even at standard room temperature, phthalates (potential endocrine disruptors) are known to leach from PET packaging into various food contents in the presence of water [ 2 ]. Endocrine disruptors are hormonally active substances that can disrupt the function of our hormonal system. Endocrine disruptors disrupt the production, transport, action or secretion of natural hormones in the body, which are responsible for development, behavior, fertility and maintenance of homeostasis (normal cellular metabolism). Why is glass perfect for packaging? Glass is a homogeneous inert material, in other words it is not subject to biological decomposition or causes the decomposition of other substances with which it comes into contact. It does not contain any toxic substances and at the same time there is no risk of negative interactions with other natural chemical compounds that would release harmful substances from the glass. Glass is therefore ideal for packaging food and dietary supplements. It is always best not to create waste at all. An acceptable alternative is to reuse the packaging, which is why we offer the opportunity to return Flow product packaging to us and breathe new life into it. How to do it? Look below. If you do decide to throw away the glass packaging, please head to the bin designed for glass waste. We and nature will thank you. Recycling program + discount! Honestly, not all glass packaging is more environmentally friendly, but we decided to take it one step further. Now you can package your used medicine bottles and send them back to us, at our expense . Not only will you get a discount on your next purchase , but we will recycle or reuse them. The system works very simply. If you have accumulated 5 or more glass medicine bottles from our Flow products at home, the steps are as follows: - Wrap them carefully - Fill in the form - Take the goods to the nearest Post Office and say the code 94788350 And it is done! We will give you a discount of CZK 10 for each returned medicine bottle. After receiving the undamaged packaging, we will send you a coupon with a discount by email, which you can use when shopping at flow-nutrition.cz Win-win for everyone. And especially for nature! Thank you from the bottom of our hearts for helping us keep the environment we live in healthier.
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Omega 3 - Everything you need to know
There are countless articles on the subject of omega 3 fatty acids. Google alone finds over three million of them in half a second. However, not all articles will provide answers to your questions. We have put together an article that we once wished we had read. An article that contains all the comprehensive information you need to know about omega 3. An article that will stop you fumbling. What are omega 3 fatty acids? Omega 3 belongs to the group of polyunsaturated fatty acids (PUFA), referred to as essential fatty acids. They earned the label essential because the body cannot produce them on its own in most cases. We have to get them from our diet. What do omega 3 contain? There are several different omega 3s, but most scientific research focuses on only three types. The main omega 3 fatty acids are: - α-linolenic acid (ALA) - eicosapentaenoic acid (EPA) - docosahexaenoic acid (DHA) Of the three, EPA and DHA are the most important for our health. Alpha-linolenic acid (ALA) is used in the body to produce EPA and DHA. However, the rate of conversion of ALA to EPA is poor, so it is necessary to increase the intake of EPA and DHA. So if you care about your health (and we believe you do if you're reading these lines), focus on getting EPA and DHA directly from food and supplements. It is the only practical way to increase the level of omega 3 fatty acids in the body. Why are omega 3 important? Have you heard the saying: You are what you eat? This also applies to cell membranes. DHA and EPA fatty acids are an essential component of the cell membranes of all cells in the body. When we consume dietary fat, much of it goes directly to building these membranes. In the absence of DHA and EPA in the diet, our cell membranes are made of saturated fatty acids and omega 6 fatty acids. This results in stiffer, less permeable cell membranes and slowed cell function. Sounds like a big deal, don't you think? Indeed it is! The ratio of omega 6 to omega 3 is important The difference between omega 6 and omega 3 is the chemical bond and the location of the first double bond. This is not a big deal for most people. The important point is that they are metabolically and functionally distinct and often have important opposing physiological effects. Therefore, their balance in the diet is important. Currently, the intake of saturated fat and omega 6 is several times higher than the intake of omega 3, and this may contribute to higher levels of inflammatory molecules in the body. [1] But this does not mean that saturated and omega 6 fatty acids are bad. All these fats perform necessary functions in the body. However, their consumed ratio is important. It is estimated that in today's modern Western diet the ratio of ω-6 to ω-3 ranges from 10:1 to 20:1. The key to healthy cells is an ideal ratio between 4:1 and 2:1. The real ratio is indeed alarming. It is thought to be linked to the global increase in diseases related to chronic inflammation and promotes the rise of diseases including cancer, cardiovascular, inflammatory and autoimmune diseases. [2] [3] The effects of omega 3 Omega 3 for brain and cognitive function Omega 3 fatty acid consumption is one of the best-studied interactions between food and brain development. Docosahexaenoic acid (DHA) is essential for synaptic transmission and cognitive abilities. [4] Systematic reviews and randomized trials have found that omega 3 can positively influence memory, memory function and reaction times in young adults. [5] [6] Omega 3 and athletes Omega-3 fatty acids have been shown to affect the health and performance of athletes in many ways, including reducing inflammation, improving muscle recovery, and protecting brain health and function. A recent randomized, double-blind, placebo-controlled trial in healthy young men showed that DHA and EPA supplementation can accelerate recovery by reducing the time it takes for muscles to adapt to a training stimulus. Subjects who supplemented with DHA and EPA returned to maximal strength and full range of motion more quickly, and also reported less muscle soreness after exercise. [7] In a systematic review of studies from 2020, omega 3 supplementation was shown to have a positive effect on aspects of sports performance such as reaction speed and better functionality of the cardiovascular system, including blood flow and oxygen consumption. [8] EPA and DHA can influence many aspects of human physiology and metabolism, and this can in turn influence outcomes related to athletic performance, recovery, convalescence, illness and injury. For most athletes, general recommendations should include EPA and DHA at about 1 to 2 g/day at a EPA:DHA ratio of 2:1. Other benefits Joint health EPA and DHA promote a healthy response to inflammation, which can positively impact swelling, pain and stiffness associated with joint problems. Omega 3s may be mildly helpful in relieving the symptoms of rheumatoid arthritis. [9] Improved triglyceride levels Triglycerides are a type of fat found in human blood. They are a vital indicator of heart health. Excessive levels of triglycerides can increase the risk of heart disease. High doses of DHA and EPA can have a positive effect on triglyceride levels. [10] Skin health and UV protection Omega 3 fatty acids show the potential to protect the skin from the harmful effects of UV radiation and reduce UV-induced inflammation. [11] Omega 3 in food The best sources of α-linolenic acid (ALA) are: - flax seeds - chia seeds - hemp seeds - walnuts However, if you recall, the body is inefficient at converting ALA to EPA and DHA. For this reason, it is necessary to consume EPA and DHA directly from fish and seafood. The best sources are: - mackerel - herring - salmon - anchovies - sardines - seafood and seaweed However, Czechs are not known for their large consumption of fish and seafood. Therefore, we recommend increasing your intake of omega 3 through food supplements. High-quality food supplements with fish oil such as Flow Omega 3 can be an excellent source of omega 3 fatty acid supplementation. Which foods are better to avoid? Foods high in omega 6 - vegetable oils (sunflower oil, corn oil, margarine) - industrially processed products (frozen ready meals) - fried meals - sausages - salty snacks (corn flakes, chips) How to take omega 3? Fish oil is best absorbed by the body when consumed with food. The time of day doesn't seem to matter. Therefore, you can supplement omega 3 with any food that suits your lifestyle. General guidelines recommend a dose of 250 mg per day, but most research shows that higher intakes provide greater benefits. The intake of omega 3 fatty acids should range from 1,000 to 2,000 mg per day. It is recommended not to exceed 3000 mg of omega 3 per day. Conclusion Now you know why omega 3 is so important. Healthy cells and a well-functioning brain require the consumption of the right essential fatty acids in an optimally balanced ratio. So if you want optimal body performance and a fast and sharp brain, limit foods with a high omega 6 content and supplement with more omega 3.
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Magnesium - 8 science-based reasons to supplement it
The scientific literature provides extensive evidence of widespread magnesium deficiency and the potential need for magnesium supplementation in a variety of health conditions. We have delved into the studies and scientific findings and selected for you the top 8 reasons why it is good to supplement with magnesium.
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