Creatine is an extremely
popular supplement among gym rats, simply because it works. However, the
mainstream media tends to publish reports suggesting that Creatine usage is a dangerous
and unnecessary practice. Thus, a recent International Society of Sports
Nutrition take on Creatine supplementation refuted some of the most enduring
urban legends:
Post-exercise carb-protein recovery mixtures are
popular among gym rats. There is some evidence to suggest that consumption of
both aminoacids and carbs results in greater effects on
post-exercise muscle proteinanabolism than amino acid ingestion
alone, suggesting an interactive effect between insulin,amino acid
availability and resistance exercise
Beta-alanine shares many similarities and parallels with
Creatine and as a result, it's often touted as "the next Creatine." While it is
understandable why these two powerhouse supplements are often compared, it's a
great injustice to both beta-alanine and Creatine to use titles like that, as
it leads people to believe one can replace the other.
The glycemic index (GI) is a ranking of carbs on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those that are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.
Performance Nutrition 
