So how much caffeine is safe? Well, that all depends on your weight, for the average 180 lb person, 300-400 milligrams of caffeine is sufficient which is the equivalent to two regular sized cups of coffee. Caffeine can be consumed by coffee, tea, cocoa, energy drinks or simply by taking caffeine pills. Caffeine typically takes 30 to 60 minutes to start working and will last anywhere from four to six hours.

So be sure to consume at least an hour prior to your workout in order to gain maximum performance. Some people, especially if used for a long period of time, may grow accustom to the product and thus show less results over time. So, as with every other supplement, always be careful and keep close watch on your heart rate to ensure safety for ultimate results.

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Other people say that creatine does not help you what so ever.Even though they both have their stretched truths they are both wrong.

While creatine will not do anything on it’s own, it does help a good bit if you’re trying to gain the extra few extra pounds of muscle. So after reading this, you’re probably wondering ‘if creatine does not build my muscle for me but it still helps with something what does it help with’.

Well creatine basically allows your muscles to hold more water which helps you in two ways. The first way being, creatine makes your muscles look bigger. Now while creatine makes your muscles look bigger it makes them less ‘cut’ by cut i mean the muscles definition.

The second being that the water in the muscle gives them more energy. The more energy is what i would say is more helpful. The reason i would it is more helpful is that the more energy you have you can do just a few more reps.

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• Schedule time during the day for quick workouts. Being consistent everyday and showing a little effort can generate great results. Try doing sets of crunches and pushups in the morning and afternoon just before you shower in the morning or lay down at night. 10-15 minutes morning and night will tone your body up quick in about a week.

• Eat right. Of course it does not matter how much exercise you do if you eat fattening food 24/7. Try focusing on proteins and vegetables or fruit, and avoid carbohydrates and excessive fat. Dairy products are fine, but try to keep the high-fat ones (butter, cream) in low quantities.

• Hydrate yourself. Drinking a lot of fluids helps your body get rid of fat and toxins, but you need to make sure that you drink the right types. Stay away from high-calorie drinks like energy drinks or sodas, and focus more on water and natural juice (avoid juice from concentrates).

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Ideally in raising the protein levels of your diet you are cutting out some of the carbs and fats. You would be eating more meats. The leaner the better. Choose from beef, pork, chicken, or fish.

With chicken it is best if you eat white meat, and remove the skin. Fish is the ultimate in high protein meat, and is lowest in fat. Any type of beans are high in protein. Eggs are a great choice, as well as low fat milk and cheese. When you choose to eat pasta or bread products make sure you eat whole grain. As with any diet get plenty of fruits and vegetables in daily. Exercise is always beneficial to a healthy diet, and lifestyle. Even if it is just walking around the block.

As with any diet consult your doctor before you begin a diet high in protein. Some patients who had kidney problem in the past may want to avoid a diet high in protein.

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The body breaks carbohydrates down into glucose for energy or stores it as glycogen in the liver and muscles. There is normally enough stored to fuel 90-120 minutes of exercise.

Aim for high quality whole grain sources, such as oatmeal, whole grain cereal and breads to give you longer lasting energy.
In regard to protein 10-15% of energy is sufficient or about 1.0-1.2g.kg/body weight. Aim for lean meats and fish, eggs, beans and pulses. It is also vital to get enough fluids as dehydration will adversely affect your performance. 1/2 a cup of water every 20 min of exercise. Energy drinks are useful when the activity is over 90 min.

On a final note eat lots of fruits and vegetables to obtain vital vitamins and minerals, recent evidence suggests no benefit of supplement use without this balance. Its the synergy of all foods in the diet that has the benefit.

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