L-Citrulline Vs Beta Alanine Comparison Review, What Should Gymer Choose?

If you explore the ingredient list of any pre-workout, there are a few key ingredients that you might be familiar with like L-Citrulline and Beta Alanine.These two compounds are among the most researched supplements in the medical industry for the effectiveness of their use on training.Please read the article below with WheyShop, to get the most overview about L-Citrulline and Beta Alanine!

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1.Overview of L-Citrulline and Beta Alanine

1.1 What is L-Citrulline?

L-Citrulline is a non-essential amino acid normally made by the body, and the body converts L-citrulline into L-arginine, another amino acid.

L-Arginine improves blood circulation by producing nitric oxide (NO), a gas that helps dilate blood vessels, transport nutrients to muscles efficiently and increase endurance, improve strength in the body.practicepractice.

1.2 What is Beta Alanine?

β-Alanin (or Beta Alanine) makes carnosine that is stored in your skeletal muscle.Carnosin reduces the accumulation of lactic acid in your muscles during exercise, reduces the feeling of fatigue during exercise, effectively increases endurance.

2.Comparison of L-Citrulline and Beta Alanine

Beta Alanine and Citrulline have always been a popular pairing in all product lines that increase strength, or pump blood during training.The effectiveness of these two substances in training is undeniable.So what are the similarities and how are they different?

2.1 Origin

L-Citrulline: 

L-Citrulline is a natural amino acidnaturally in the body, found in foods and available as dietary supplements.

In addition to being produced in the body, citrulline is also found in some foods such as watermelon, pumpkin, cucumber, bitter melon, and gourd.These foods are close and commonly used, so it comes in handy if you need to add a natural cititsurline to your body.

Beta Alanine: 

Natural food sources of Beta Alanine include red meat, poultry and fish...including red meat, poultry, etc.ah fish… Compared to the average person, vegetarians have 50 rnosine less in their muscles (per diet does not use animal meat)

2.2 Uses

L-Citrulline: 

Citrulline alone can also help widen your blood vessels and may play a role in muscle building by dilatingblood vessels, transport nutrients, support recovery and muscle development comprehensively, more effectively.

Beta Alanine: 

Beta Alanine is a non-essential amino acid that helps to reduce muscle fatigue immediately, increase exercise endurance effectively, reduce stress on muscles, and effectively support anti-catabolism.p>

2.3 Usage

L-Citrulline: 

You can mix an amount of about 3-6g in water and drink 15 minutes before exercise or during training

Beta Alanine: 

Drink about 3-6g in water at 10 minutes before or right after exercise

2.4 Side effects

L-Citrulline: 

L-Citrulline is an amino acid supplement withmany health benefits.Current studies have not found any adverse health effects of this compound.However, if you have heart problems, blood pressure… consult a medical professional or medical professional for support and help.

Beta Alanine: 

Beta Alanine is very good for the body and safe to drink.Overdose can also cause possible side effects such as itching, allergies, pimples, etc.This situation will stop when the body gets used to the ingredients, reasonable supplements.

2.5 L-Citrulline vs Beta Alanine, what should Gymer choose?

Beta Alanine has been shown to significantly improve endurance, delay muscle fatigue.In addition, Beta Alanine helps create a nitric acid that can help muscles work better and longer.

For the amino acid compound Citrulline has the ability to increase nitric oxide levels, increase blood flow tomuscle and reduce ammonia/lactic acid levels.This helps muscles work longer and recover faster.

Usually, gymer can choose a type of Pre workout that contains both of these compounds to increase endurance, improve exercise performance, etc.Therefore, you do not need to be too confused about the problem between L-Citrulline vs Beta Alanine, which gymer should choose? What you need to pay attention to here is what is the composition of the type of Pre workout you choose, how does it help your training goals,…

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The above article has given you the most comprehensive reviews of L-Citrulline and Beta Alanine.Hopefully this article will help you gain more knowledge to enhance effective exercise performance.Good luck with your training

Top 20+ Best Creatine-rich Foods For Gymer

Creatine is made naturally by the body, but in some cases, the body cannot produce enough, or does not produce it in time to meet the body's needs.Therefore, we must load Creatine from the outside, to timely replenish the body.The following article will introduce you to the top 20+ best Creatine-rich foods for Gymer.We invite you to consult!

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1.What is creatine?

Creatine is createdfrom the amino acids glycine, arginine and methionine.Using creatine can bring benefits such as:

• Increase lean muscle mass
• Improve muscle strength
• Improve blood flow during exercise
• Reduces muscle soreness and inflammation from exercise
• Improve performance during intense exercise

Creatine is one of the best muscle building substances that help improve your strength and performance during intense exercise, it works byIncrease your ATP energy production.Creatine

2.Top 20 Creatine Rich Foods

Here is a list of 20+ best Creatine-rich foods for Gymer that have been compiled for everyone to refer to

2.1 Natural Food

Eggs:

Eggs were once considered a dangerous food that clogs arteries.But in fact, eggs are actually a very healthy food source, especially for those who are building muscle.The cholesterol in eggs provides natural steroid hormones and 0.5 grams of leucine in each egg, plus a small amount of creatine for energy release and muscle building.

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Lean Pork:

Some pork products are high in fat, but pork loin is very lean, rich in protein and creatine, making it a super food for bodybuilders.

Tuna:

Tuna is very rich in protein or amino acids like creatine, about more than 2 grams per 0.5 kg.This can be considered as a super delicious food that helps you quickly gain a lot of muscle when working outThat's six packs!

Bison meat:

Bison meat is low in calories and a great source of protein  and creatine for those looking to build muscle quickly.

Roti Chicken:

Chicken roti will be a food you should eat to gain muscle very well, especially when you want to supplement Creatine.Available in most supermarkets, roti chicken provides youHigh quality protein in each piece of meat

Lean Beef:

For a long time, beef has always been on the list of foods that help increase muscle and lose fat.Beef contains synthetic muscle-building proteins such as essential amino acids, B vitamins, and creatine.In 0.5 kg of beef, there are about 2 grams of Creatine, Creatine acts as an energy source formuscle.

Herring, salmon:

In 0.5 kg of herring there is about 4.6 grams, and each kilogram of salmon contains 4.5 grams of creatine.Creatine is commonly used by bodybuilders and is beneficial for muscle growth and maintenance.

Cod:

Cod contains 3 grams of creatine per kilogram.This number can help promote muscle mass gain, orphysical activity, muscular endurance, etc.It has now been proven that creatine can still act as an antioxidant nutrient in the body, which is extremely important in the fight against free radicals.

Vegetables and Fruits:

Vegetables and fruits contain only a small amount of creatine, but enough to help you enhance your meals and effectively supplement creatine

2.2 Supplements

In addition to natural foods, many people now choose to supplement creatine with reputable functional foods.This is also the most convenient way to help you supplement Creatine, ensuring long-term performance increases and optimal muscle building.

VitaXtrong 100% Pure Creatine 5000:

VitaXtrong 100% Pure Creatine 5000 is a source of 100% Pure Creatine, providing 5g Creatine monohydrate per serving for effective strength and muscle building support.

Creatinehas been shown to increase peak strength and endurance by up to 15% and up to 30% in energy production and release during short sports such as football, hockey, baseball and ball, kicking and weightlifting; any sport that requires speed and strength

Ostrovit Creatine Monohydrate:

Creatine Monohydrate is a Creatine Monohydrate SupplementHighest quality rate to help promote muscle growth, recovery, strength and endurance effectively.

Ostrovit Creatine is researched and manufactured by Ostrovit brand from Poland with modern and advanced production process to produce the purest and best quality products.

Effective use depends on body weight and additional needs:

• Under 70kg: add 1 scoop / 2 days in the early morning or after exercise
• Over 70kg: add 1 scoop/day in the early morning or after exercise

Rule 1 Creatine Monohydrate:

Rule 1 Creatine Monohydrate is a product that supports strength, muscle mass and training efficiency for gym and bodybuilder enthusiasts.

Rule 1 Creatine Monohydrate supplement the purest source of Creatine Monohydrate, produced on Rule 1's modern technology.The product helps users increaseendurance, restore ATP energy, increase exercise performance, increase protein synthesis to help develop muscle effectively

RSP Creatine:

RSP is a pure creatine supplement, quickly absorbed, supporting strength, endurance and muscle mass from the Nutrex Research brand-the leading functional food company in the US.p>

Food Supplementsng Creatine RSP is quite popular with bodybuilders.It is suitable for anyone who is active in sports, has the effect of increasing muscle strength, strength, endurance and limitation, corrects cellular changes that do not positively affect muscle quality, it also is one of the safe food supplements for users 

Rule 1 Charged Creatine:

Rule 1 Charged Creatine is the most advanced creatine formula on the market today with a combination of creatine with 3 different sources, electrolytes and energy to help increase performance before exercise.Using modern production technology, Rule 1 is committed to not using sugar, fillers or banned substances, so users can be completely assured of the quality of this Creatine supplement

BPI Creatine:

BPI is a 100% pure creatine monohydrate supplement.developed, researched and manufactured by today's leading brand: BPI Sport.Creatine BPI is one of many creatine extracts.

Pure Creatine:

Pure Creatine is a creatine monohydrate productHigh quality from Bulk Powder UK.

Pure Creatine has been shown to increase physical performance during short bursts of continuous, high-intensity exercise.Research shows that more than 90% of athletes competing at the 2012 Olympics took creatine monohydrate supplements.Creatine is especially popular with bodybuilders, rugby athletes, Rugby players, soccer players, or anyone doing short bursts of heavy, high-intensity workouts.

Bulk Powders Creatine Monohydrate:

Bulk Powders Creatine is a premium 100% Creatine monohydrate supplement that effectively supports the development of strength and endurance.Bulk Powders Creatine has been shown to increase performance during high-intensity, short-term, or high-intensity training sessions.Research shows that creatine helps increase weight and endurance by up to 15%, so supplementing with creatine, especially in the form of creatine monohydrate, is absolutely essential for training.

Biotech Creatine:

Biotech Creatine 500g is a product that provides 100% creatine monohydrate, helping to increase your strength, performance and muscle mass in a series of short bursts of high intensity exercise.Biotech Creatine 500g is prepared with pure, odorless Creatine, so it is easy to mix with Mass, Whey Protein, BCAA,,….to increase endurance, endurance, help users exercise more effectively in the long run after supplementingcancer

Nutrex Creatine Drive:

Nutrex Creatine Drive 300g is Nutrex's flagship creatine supplement that provides a high nutritional value.The Most Effective 100% Creatine Monohydrate of All

Nutrex Creatine Drive 300g is made in Germany with scientifically patented manufacturing processes and production lines that guarantee the product.moisture of the highest quality and purity.Committed to 100% of the product's ingredients are Creatine monohydrate, completely free of impurities.

Dymatize Creatine:

Dymatize Creatine is a Creatine supplement from Dymatize.Dymatize Creatine is formulated to provide 5g of trace creatine monohydrate per serving, to support theStrength training goals during your workouts.

Dymatize Creatine is considered by experts to be one of the most effective and intense athletic performance supplements available.Creatine Monohydrate is a well-researched form of creatine intended to maximize muscle creatine phosphate levels, an important source of energy during intense muscular activities such as weight training and sprinting.

NutraBio® Creatine Monohydrate:

NutraBio Creatine Monohydrate 500G is a Creatine supplement: precursor of Creatine phosphate-bioenergy, replenishes cellular ATP (adenosine triphosphate) during maximal intensity contractions.

Supplementation with NutraBio Creatine Monohydrate 500G can increase creatine phosphate levels in muscle, improving training results, strength, recovery and muscle hydration.When muscles are sufficiently hydrated, exercise-induced muscle catabolism will bec minimize.

MyProtein Creatine MonoHydrate:

MyProtein Creatine MonoHydrate is an endurance and endurance support product from the brand MyProtein-the UK's leading brand with quality criteria, popular around the world.

MyProtein Creatine MonoHydrate 100% Creatine MonoHydrate supplement for the body with many uses such as:energy recovery, ATP synthesis, muscle gain, increased endurance, protein synthesis,...effective suitable for both men and women, in exercises that need to promote strength such as bodybuilding or strength training sports.

Platinum Creatine:

Platinum Creatine is a Creatine supplement that helps increase energy for the body.It is abundant in meat, fish and ashng human body.Creatine contains the amino acids, glycine, and methionine, which when consumed will convert to creatine phosphate.This restores ATP levels to help you train longer, promoting strength and endurance.

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The above article introduced you to the top 20+ creatine rich foods best for muscle gain for gymer.Hopefully this article has helped you gain more knowledge to supplement creatine with your diet, and get healthy and strong.Thank you for your interest in following the article

 

When To Take Creatine? Should You Mix BCAA, Whey With Creatine?

Creatine is extremely essential for muscles, bringing many benefits to support muscle growth.This article WheyShop will tell you how to use Creatine properly, answer the question When to take creatine as well as whether to mix BCAA, Whey Protein with Creatine? We invite you to consult!

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1.Why should gymers use Creatine?

Creatine brings many benefits to bodybuilders, toplays an important role in improving overall exercise performance such as:

1.1 Boost muscle strength

Creatine provides adenosine triphosphate to help store energy for cells and muscles during vigorous exercise.Many results have shown that creatine supplementation can increase athletes' fitness, especially strength.muscle and endurance up to about 5-15%

1.2 Improve brain function

Studies show that a 5g dose of creatine can improve short-term memory and thinking ability in older adults.

1.3 Reduce fatigue

Creatine can help reduce fatigue extremely well by synthesizing ATP energy deficit during exercise.

1.4 Improve your training frequency

Creatine's primary role in ATP production means that it can dramatically improve performance at high intensity levels creatine can improve performance.There are many factors including:

• strength
• acceleration
• muscle endurance
• anti-fatigue
• build muscle
• muscle recovery

2.When to take creatine?

Despite bringing so many benefits, but if you do not learn carefully about how to use Creatine, it will lead to the wrong use of the method.Excessive dosage can also have many health effects.

Specifically, some side effects when using creatine overdose include: nausea, dizziness, muscle cramps, diarrhea...

2.1 Creatine User Guide

On average, the human body contains 120 grams of creatine.95% of this creatine is stored in skeletal muscle.To use Creatine more effectively, you can load it in 2 ways:

• Quick Loading: Take 20g Creatine for 14 days, then take 5g every other day after that.Creatine is often used in dried fruit juicesng acidic or with dextose.
• Slow loading or gradual loading: Just add 5g Creatine per day to maintain regularly

Both of these additional methods are effective.However, you should try both methods to decide which works best for you.

Currently, there is still no research to prove the best time to load creatine into the body.However, it's easy to see that exercise is the best time to combine creatine with your pre-and post-workout meals.

2.2 How to make Creatine

You can mix creatine powder with water or non-acid juice or other whey.According to the instructions for use of each product, you can mix the right amount of powder with water.

When using creatine, you must drink a lot of water because creatine is hydrate, it will draw water from the cells.So, if you don't drink enough water, your body will easilyfall into a state of dehydration.

Note:

• You should not use too much Creatine every day because the body can become dehydrated leading to muscle cramps, muscle stiffness, nausea, diarrhea,…
• Absolutely do not combine creatine with acidic fruits like oranges and grapefruits., … as this can cause side effects.

3.Should I mix BCAA, Whey with Creatine?

3.1 Should you mix BCAAs with Creatine?

Mixing BCAAs with Creatine has not been shown to cause side effects, but it can still cause stomach upset symptoms in rare cases.Instead, you can take BCAAs before or during exercise, and creatine supplements after training to optimize recovery and muscle growth.

3.2 Should you mix Whey with Creatine?

Time to take effect when supplementing with Creatine needs from7-14 days to increase muscle phosphocinin stores, you have to saturate your body in a few days or weeks.

There will be basically no difference whether you use Whey Protein and Creatine or separately.In fact, supplementing with 5 grams of Creatine with Whey Protein will help maintain your creatine saturation for maximum muscle growth and recovery over time.

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The above article WheyShop has helped you answer the question when to drink creatine, should you mix BCAA, Whey with Creatine already.Creatine is a popular product, easy to buy and use, so you can buy creatine yourself to increase training efficiency.Good luck to everyone!

 

What Is Creatine HCL? Compare Creatine HCL And Creatine Monohydrate?

Creatine is a dietary supplement that supports muscle growth and strength.One of the newer and more popular types of Creatine today is Creatine Hydrochloride or simply Creatine HCL.So what is Creatine HCL? Should you choose Creatine HCL or Creatine Monohydrate? Please read the following article with WheyShop to get the most accurate answer to this problem!

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1.What is Creatine HCL?

CreatineWhat is HCL? Creatine Hydrochloride (HCl) is produced based on new separation technology, is a type of Creatine which is said to have superior coordination function in water and 38 times more conditioning capacity for water.in monohydrate form.

Creatine Hydrochloride, compared with others, it has more liquid solubility and faster digestibility.This helps to reduce the risk of digestive upset during use.

Also, you should also note that creatine hydrochloride is a mere creatine supplement., and can't help you build beautiful muscle without hard training, and adequate rest to allow your body to fully recover afterward.

2.What are the characteristics of Creatine HCL?

2.1 No loading time required

Usually with creatine monohydrate, you need to take 10-15g daily for 2 weeks to reach muscle creatine saturation.Only then will Creatine take effect.For Creatine HCL, you don't need to because of its outstanding fast absorption and dissolution.

2.2 Does not cause flatulence, bloating

Creatine HCL has the preeminent feature that it does not cause gas, bloating, and does not cause nausea during use.

2.3 No need to cycleinactivity

With Creatine Monohydrate, you have to take it on a 12-month cycle and you have to stop using it for a while.But Creatine HCL does not need to be used periodically.

2.4 Does not retain water

Actually, creatine is a product that will hold water in your muscle cells, not under your skin.With Creatine HCL you will retain less water as the dosage of Creatine HCL is usually just 750mg, compared to 5g for Creatine Mono.Creatine Mono is very hydrophobic, you will need to drink more water when using it but with Creatine HCL you do not need to use it.n drink too much water.With a dose of 750mg continuously loaded will be enough for the body to saturate Creatine, without loading too much water

3.Should you choose Creatine HCL or Creatine Monohydrate?

On the market today, there are many lines of nutritional supplements that focus on providing the required amount of creatine for athletes and bodybuilders.

Due to its superior water solubility, Creatine HCL can be used at lower dosages, to reduce relatively common side effects such as abdominal pain, gastrointestinal upset,….

3.1 Advantages of Creatine HCL

The biggest advantage of this Creatine HCL is its very good solubility in water (38 times more than the monohydrate form), so much so that it is thought that this form can be used in a dosage that is not too much., but still ensure absorption into the blood and cells.

3.2 Should you choose Creatine HCL or Creatine Monohydrate?

These are just 2 different types of Creatine, so neither is better.It's safe to say that new forms of creatine hold promise, but there's basically no concrete scientific evidence that is superior or more effective than regular creatine.

Based on scientific evidence, Creatine Monohydrate is the form that experts recommend as a supplementg by cheap price, good effect.It is backed by the strongest research, with studies showing its effectiveness in increasing the body's reserves and improving physical performance.

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The above are the shares of WheyShop for readers to refer toRefer to Creatine HCL is gì and advantages and disadvantages of Creatine HCL.Thank you for your interest in following the article!

 

TOP 10 Best Creatine To Increase Muscle Strength For Gymer 2022

For bodybuilders, the use of Creatine supplements is extremely necessary.So which foods contain creatine and which brands of creatine supplements are best available today? Let's find out in this article!

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1.TOP 10 Best Creatine Boosts

1.1.BPI Creatine

This is a product of Bpi Sport which is a creatine supplement product line containing up to 6 different forms of creatineplus many other nutrients that support creatine to maximize its benefits.

Bpi Creatine contains ingredients such as: Creatine Monohydrate, Creatine Magnapower, Creatine AKG, Creatine Anhydrous, Creatine Phosphate, pH Buffered Creatine Alkaline, Betaine Anhydrous, Himalayan Pink Salt,...

1.2.Rule 1 Charged Creatine

Rule 1 Charged Creatine combines the most widely studied ingredient in muscle size, strength and intensity, with a blend of tea leaf concentrate, green coffee, guarana and extracts of yerba mate to help improve performance exercise capacity.Each serving includes a 500-milligram electrolyte blend to aid hydration and replenish valuable minerals when the body loses too much sweat.

1.3.Dymatize Creatine

Dymatize Creatine is a familiar product for bodybuilders who want to gain muscle and build a more perfect body.This is a product line containing Creatine from the Dymatize brand, a well-known quality brand in the field of providing bodybuilding supplements.

1.4.NutraBio® Creatine Monohydrate

NutraBio Creatine Monohydrate is a Creatine supplement: a precursor to Creatine phosphate-bioenergy, replenishing cellular ATP (adenosine triphosphate) during the most intense contractions.

Supplementation with NutraBio Creatine Monohydrate 500G can increase creatine phosphate levels in muscle, improving training results, strength, recovery and muscle hydration.When muscles are adequately hydrated, exercise-induced catabolism is minimized.

1.5.MyProtein Creatine Monohydrate

Micronized Creatine Monohydrate is exclusively researched and manufactured to provide 100% Micronized Creatine Monohydrate to help increase ATP regeneration to keep you active.

The product is easy to digest, odorless, tasteless so you can easily mix it with filtered water or fruit juices without acid for better taste and easy digestion.better.

MyProtein Creatine MonoHydrate brings you the purest source of Creatine, 100% Creatine MonoHydrate without impurities, odorless, tasteless, easily soluble in filtered water and other drinks such as Whey Protein, BCAA,...

1.6.Ostrovit Creatine Monohydrate

OstroVit Creatine Monohydrate is a Fortified Creatine SupplementMuscle height.Creatine is widely used to build muscle and make workouts more effective and powerful.

Ostrovit is the number 1 supplier of sports nutrients of natural origin in Poland.The company has launched a series of high quality products such as fish oil, CLA,...and now Creatine monohydrate 500g.

1.7.VitaXtrong100% Pure Creatine

This is a 100% pure creatine source supplement.The number 5000 indicates that the amount of creatine per serving of the product is considered very high.Along with that, VitaXtrong confidently attaches to the product the phrase "100% Pure"-Absolute purity.The basis of these parameters is the technology that the manufacturer uses to create a line of Creatine products that are very competitive on the market today.

1.8.Micronized Creatine Monohydrate

For athletes, the Optimum Nutrition (ON) brand is a well-known brand for having many legendary products with good quality such as: Whey Gold Standard, Gold Casein or Creatine.

The Micronized Creatine Monohydrate product line is researched and manufactured exclusively by ON, providing 100% Micronized Creatine Monohydrate to help increase ATP regeneration to keep you active.

1.9.Platinum Creatine 

When asked which type of creatine is the best today, it is definitely impossible to ignore the Platinum Creatine product line.This is a line of Creatine supplements manufactured by Muscletech.

Products provide creatine for the body in the form of high quality micro creatine, support lean muscle gain, increase ATP, increase endurance and endurancefor users.

1.10.Rule 1 Creatine Monohydrate

This is a creatine supplement manufactured by a famous American brand – Rule 1.The product is highly appreciated for providing 100% pure creatine monohydrate, the most commonly used creatine used today..

Rule 1 Creatine Creatine will support you to increase strength,endurance, creating abundant energy for you to be ready to break all your limits.This product line has 2 sizes, 75 uses and 150 uses, reasonable price, suitable for the pocket of the majority of users.

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Posts on WheyShop introduced to you the top 10 creatine supplements that are highly appreciated by consumers today to answer the question which creatine is best.Hopefully, through this article, you will choose the best Creatine product for you.Thank you for following the article!