If your body runs out of carbohydrate fuel during exercise, it will burn fat and protein for energy, causing your performance level to drop. This can happen if you start exercising without much muscle glycogen, exercise heavily for more than an hour without eating more carbohydrates, do repeated high-intensity, short-duration exercises or participate in multiple events or training sessions in a single day. |
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 | Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. Unlike androstenedione, scientific research indicates that creatine can boost short term bursts of power. Most of the research points to improvements in short term power activities like improving maximum weight bench press or increasing speed during cycling sprints of very short duration. |
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Muscle Training |
Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week. Cardiovascular fitness is an ongoing process and requires consistent reinforcement. |
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Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. |
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Powerlifting Fitness |
Fats should provide no more than about 20 to 30 percent of daily calories. Your body needs small amounts of fat for certain critical functions and as an alternative energy source to glucose. But eating too much fat is associated with heart disease, some cancers and other major problems, and probably means you don't get enough carbohydrates. |
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