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How To Throw A Slider Do you throw a good slider? As in, a slider that destroys hitters and makes them go home and cry on their pillow at night? Here is how you know if you have a great slider… When you throw a slider, in a breaking ball count (that a hitter is …

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Huzzah, Giants! Fireworks are still going off in the Outer Sunset and people are honking outside. Such a festive atmosphere in the city tonight!

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Creatine, Why Humans Are Crazy

My family came into town to celebrate a wedding. Dinner and drinks had us all filled with smiles and great conversation. Then my favorite topic came up, supplements. I was advising the nutritional benefits of creatine. “Have a little each day, it taste fine and can benefit anyone, athletes especially…” My Aunts response is one I will never forget, “Zach, creatine is a supplement, its not regulated.” Implying that nobody should take creatine… I was quite. In love, I decided to keep my mouth shut. For the sack of our family getting along, I did not say what I really felt.

“That is the dumbest thing I have ever heard.”

So lets get our facts straight….

What Is Creatine?

“Creatine is a nitrogenous organic acid produced in the liver that helps supply energy to cells all over the body – particularly muscle cells. It is made out of three amino acids: L-arginine, glycine, and L-methionine.” Thank you internet…

Creatine Is A White Powder

Your liver takes those three amino acids and creates creatine. Creatine is also naturally found in animal foods. Beef for example (No wonder why I love steak). Which means, you currently use creatine everyday whether you like it or not. Creatine is necessary for the production of creatine phosphate. Creatine phosphate is a compound stored in the muscles and is responsible for rapid resynthesis of ATP. Which means that creatine phophate is the energy compound stored in muscle cells that helps provide quick energy and explosive movement in high-intensity work outs. You may not know it, but you are very aware of creatine.

“ATP is a molecule that stores all the energy that comes from foods. It is present in every cell.” I will post about ATP later. When you think of ATP, think of quick energy. You need quick, pre-stored energy to achieve “explosive movements.” Can you think of any quick movements as an elite athlete? Of course!

Why Is It Popular?

There has been many studies showing the benefits of creatine. In the 1990s research results proved that the consumption of creatine helps increase strength and muscle gains among athletes. One such study, conducted by Vandenberghe and colleagues for a 10 week strength training program. Subjects where given creatine or a placebo. The subjects that were given creatine saw a max strength increase of 20 to 25 percent greater than the placebo. Creatine muscle mass increased by 60 percent compared to the placebo athletes. Whoa!

In another study by Krieder and colleagues, college football players where tested during a 28 day period. During that period of conditioning the players where supplementing creatine and glucose. They saw increased gains in body weight, muscle mass and strength compared to the players taking a placebo. All of my readers are looking for the same thing, “how can I get bigger, stronger and faster?” Creatine consumption will help accomplish these goals. The research has already proven this out.

So What The Heck, Why Does Creatine Supplementation Keep Working?

There is currently 3 theories why creatine supplementation is increasing muscle mass and strength:

The increase in creatine phosphate directly stimulates the protein synthesis (the process of creating new muscle).

The increase in muscle creatine draws water into the muscle fiber, which swells the muscle. This swelling then stimulate protein synthesis

High levels of creatine in the muscles slow the use of ATP during exercise and speeds recovery of creatine phosphate. Which allows for a harder workout and thus you get greater protein synthesis.

These theories are still being proved out and will require more testing. One thing is for sure, you supplement creatine in your diet, you will get great results.

How To Use Creatine?

There is a few different approaches to taking creatine. I will share a couple. You are welcome to research others. I want you to benefit quickly, so here is what others recommend:

Loading Phase: For 5 to 7 days you need to take a total of 20 grams of creatine. 4 doses of 5 grams. This “loading phase” will increase the skeletal muscles creatine and creatine phosphate levels. Also if you add an insulin spike with your creatine supplementation, you can increase the creatines positive affects. So add some juice or dextrose supplements as well. Some athletes still do not take a carbohydrate with their creatine and have still seen added benefits.

Maintenance Phase: after your loading phase, take 5 grams of creatine each day to maintain the increased skeletal muscle creatine and creatine phosphate levels. The best time to take your maintenance dose will be right before or after your workout.

Here is what I recommend for consumption: Take 5 grams a day for 30 days, and track your progress. Put those 5 grams of creatine into your post workout shake. You wont taste it. It will mix well. After 30 days you will feel a major benefit of creatine. This may take longer to see the results, but it easier to add it to the habit of your routine in smaller dosage. Some loading phases can cause upset stomachs and discourage future use. I want you to transition smoothly into a creatine user. So in this case, a slow progression, is a good thing.

What Kind of Creatine Should You Take?

I recommend creatine monohydrate. It is creatine without the fluff. I will teach you what else you need. Don’t buy into creatine plus “whatever.” Creatine monohydrate is in a powder form. You can add it to water or juice. They have a scooper that is 5 grams. Which is perfect for your per day usage.

Here is an awesome example of Creatine Monohydrate:

Click Here To Order Some Today

The bigger size you order, the less you pay per gram. You welcome to use this online store or go to the local health store right now. But keep in mind. The longer you wait to order creatine, the longer you have to wait for its benefit. Dont make excuses, buy creatine today.

Are You Crazy?

With all the studies that have shown the benefit of creatine, the question I have to ask you…Why are you not taking some today? It is crazy NOT to! Yes there will be multiple criticizing words spread across the dinner table. Be nice, and respond with grace. Especially if someone bashes creatine with red meat in their mouth. You can laugh and ask them how that creatine taste. Mmmmm I want some steak right now…Enjoy your benefits and let me know if you have any questions.

Have a great day and remember, nothing worth doing is easy.

Get to work,

Zach Calhoon

Disclaimer: Always consult a medical professional before taking any supplements.References:Vandenberghe, K., Goris, M., Van Hecke, P., et al., “Long-term creatine intake is beneficialto muscle performance during resistance training,” Journal of Applied Physiology,83:2055-2063, 1997.Kreider, R.B., Ferreira, M., Wilson, M., et al., “Effects of creatine supplementation on bodycomposition, strength, and sprint performance,” Medicine and Science in Sports andExercise, 30:73-82, 1998.Stout, J., Eckerson, J., Noonan, D., et al., “Effects of 8 weeks of creatine supplementationon exercise performance and fat-free weight in football players during training,” NutritionResearch, 19(2):217-225, 1999.http://www.medicalnewstoday.com/articles/263269.php

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Clara, Shin Soo Ji and Tae Mi Baseball Pitching.

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Masahiro Tanaka demonstrated what separates him from almost every other pitcher in the world, and why the Yankees made him one of the highest-paid pitchers in the world.

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Kyle Gibson was dealing today!

Pitchers - Care Deeply About Whey Protein

You know the feeling… you just finished an awesome workout, and you are exhausted. You can still feel the sweat on your back as you sit down to recover… What is your first thought? Hungry? Probably not. By the end of this post, you will have one post workout thought…

“I need whey protein right now.”

You learn the incredible importance and scientific proof of the benefits of protein shakes in myThrow Cheese Nutrient System. How much to consume and when to consume protein is critical, but what kind and why? In this post I will answer this question, “What protein is going to help me throw cheese?” Here we go… For an elite athlete, the #1 protein source readily available is Whey Protein. During the processing of cheese, whey is left over in a liquid form. It contains everything that is soluble from milk.

Here is why you should care deeply about whey protein.

1. Whey contains an extremely high concentration of BCAAs (Branched Chain Amino Acids).Which are the building block of your muscles. (You need more strength to throw cheese, which is stored and used in muscles. Get it? Good!) Out of the 20 amino acids in the body, there is 9 essentials. Whey contains all 9 essential amino acids. (Bring on the muscle baby!) Here they are: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. The reason they are called “essential?” We have to get these amino acids from food. We cannot naturally produce these 9 amino acids. In other words, if you dont take Whey protein, you may miss out on some amino acids in your daily diet. (NOT good!)

2. Whey is Fast. Whey starts doing its job incredibly fast. Because we consume whey in a liquid form (in the form of a protein/carbohydrate shake) it is consumed and absorbed into your muscles faster than any other protein source. When whey enters into your stomach, it takes approximately 30 minutes to be fully absorbed. Compared to a solid food (chicken, steak, fish for example), which can take up to 3 to 6 hours to be fully absorbed. Remember, we havelimited time to take advantage of the “anabolic window.” If our protein source takes more time to enter into our bloodstream, than we may miss out on many training benefits…The above graph is an example of some benefits taking a protein and carbohydrate drink immediately after exercise. Glucose Uptake, Glyogen Storage, Amino Acid Uptake, Protein Synthesis, Net Protein Balance, Muscle Mass and Fat Oxidation are all dramatically improved due to the ability of whey protein to work quickly.

“All that sounds great Zach, but I dont know what any of it means!”

Okay okay, calm down. Lets look at just one focus from the above graph. Protein synthesis is the ability to make new muscle after a workout. Or to put it another way, the “process whereby biological cells generate new proteins.” The above graph shows a 600% increase in protein synthesis when whey protein is consumed immediately after exercise. That is awesome!Do not wait, have whey protein right away.

3. Whey’s Unique BCAAs Leucine, isoleucine and valine are BCAAs that can be taken up directly by skeletal muscle. They do not have to be metabolized by the liver. Which means they are absorbed even faster. Added benefit to your muscles and recovery time.

4. Whey As An Energy Source Because Branched Chain Amino Acids are faster acting than other amino acids, they can be used as a source of energy during exercise as well. BCAAs are an efficient source of energy during exercise, and are quickly ready to kick-start protein synthesis after exercise. Whey can help you avoid those slow days in the gym and at practice.

5. Wheys Role In Neutralizing Free Radicals Free radicals are atoms or molecules that are highly reactive with other cellular structures because they contain unpaired electrons. When you train hard, a lot of bio chemical reactions are happening inside your body. Free radicals can be released from those workouts. These free radicals can cause damage to proteins and cell membranes. This type of damage is also called “oxidative damage.” To keep it simple, there is an enemy trying to sabotage your insides and hold you back from being a stud. Whey protein helps prepare your body for glutathione. Glutathione is a antioxidant. Glutathione plays a major part in neutralizing free radicals and is a detoxifier. The good news your body naturally produces glutathione. Whey protien has shown to increase glutathione production. So if there is a battle going on inside our body, shouldn’t we prepare our troops!?

As an elite athlete, you can’t afford to ignore Whey protein, consume it immediately after your training.

When people ask me the first supplement to purchase for elite athletes I tell them…

“Buy some Whey protein, and some shakers and put them on top of your fridge. You see them every time you walk into the kitchen.”

Here is some practical next steps… How to time Whey just right. After a strenuous workout, your stomach will feel tight and your appetite will be low. Make sure you have your protein/carbohydrate drink already in a shaker waiting for you. Once you finish your workout, add water and chug it down. You will be able to handle those calories easier than you think.

Why its a great investment – How buying it today is the first step to taking it regularly.

Psychologically, the idea of buying a whey powder vs a steak doesn’t sit well in the mind. I have caught myself saying, “maybe I can go without protein powder for a while.” Don’t think that. You need to make the purchase. Then you know you made the investment. This way you will trick your mind. “I spent the money on this, I am going to take it.” Not to mention all the awesome benefits I just told you…!

So buy some today. Delaying just means “No.” Scrubs say no, you are not a scrub. Here is what you need to do. Click through some of the whey proteins I touch on below. Keep in mind, most types have different flavors. I like chocolate or vanilla. These companies do a great job of making these taste great. Not “liking” the taste is not an excuse. Man up. Drink the shake. Here are some helpful reviews:

Optimum Nutrition 100% Whey Gold Standard Optimum nutrition 100% Whey is a solid choice to get you started. 1 scoop is 24 grams of protein. Based on your needs, is a great start. This 5 pound size gives you 74 servings. Which gives you no excuse. You will be jacked. You will have to purchase a high glycemic carbohydrate additionally to this. I will touch on those high glycemic carbohydrates in a different post. Click the picture to purchase right now.

Muscle Milk Cyto Gainer Chocolate Malt

I took Cytogainer all throughout college – I had a mission to gain weight, and this was a major help. Cytogainer includes protein and carbohydrates. You need both to optimize muscle growth and recovery. Cytogainer is also packed with other nutrients you need through the rest of your muscle growth and recovery cycles. This stuff is seriously awesome! Click the picture to purchase right now. Or Click Here.Shackers

Don’t forget a shakers! These blender bottles are great. They are large enough to fit your whey protein and lots of water. The mixing ball will help the protein mix with the water. That way your protein is not chunky. Chunky protein does not go down smooth. Plus this entire set is washable and will last you a long time. Have one waiting for you after every work-out! Click the picture to purchase right now. Or Click HereAfter reading this post, you most likely have one of two thoughts in your mind.

1. “As an elite, whey is exactly what I need. I am going to purchase this stuff right now and get started. The faster I become the best, the better.” Or… 2. “I can see the value in Whey protein.But I don’t want to purchase whey and and shakers right now.”

Number 1 people are going to succeed. Number 2 people are going to be left behind. Of this, I am certain.

Do not allow yourself to wait for the “right time.” Now is the best time to purchase whey protein. Either buy it from the links above or head to the store right now! Can you sense the importance of whey protein on your shelf? Good! It is the first step of many, to making it big. I want you to make it big. I cant wait to hear about your progress. -Zach

Dangin, Boirie, Garcia-Rodenas, Gachon, Fauquant, Callier, Ballevre, Beaufrere, B., “The digestion rate of protein is an independent regulating actor of postprandial protein retention,” American Journal of Physiology, 280 340-348, 2001

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