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"Why we should all be lifting weights" - 835 words – 6 scientific references

"Top Foods for Tissue Health" - 796 words – 8 scientific references

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-- Last Updated: Dec 2016 --
‘Done for you’ pre-written blog post Instantly download the entire 835 word post and upload to your website (Here is the introduction and references):   Why we should all be lifting weights I know you may not want to be a body builder (it’s awesome if you do, though), but that’s not what I’m talking about here! Nor do you have to join a gym. Nor buy super-fancy equipment. Want to know why I recommend lifting weights (a.k.a. “resistance training”) for people of all ages? If you’re under the age of 50 it’s important to have a good muscle mass because we start to lose up to 1% muscle mass per year after that. That’s up to 30% loss by the time you’re 80! And you can lose your muscle strength even faster than 1% per year. So, the more muscle mass you have before age 50, the better off you’ll be. If you’re over the age of 50, the more you lift weights, the slower your rate of loss will be. Why settle for 1% loss, when you can keep your strength even longer? So you can have more muscle AND slow down the rate of muscle loss by lifting weights at all ages. Lifting weights is not just about muscle “mass” and “strength” though. It’s a great way to maintain good health for just about everyone at any age, whether you’re athletic or not. What exactly do I mean by “good health”? Here are five key health factors that are improved with increased muscle mass. REASON #1 – BOOST YOUR METABOLISM … REFERENCES Ciolac, E.G. & Rodrigues-da-Silva, J.M. (2016). Resistance Training as a Tool for Preventing and Treating Musculoskeletal Disorders. Sports Med, 46(9):1239-48. LINK: https://www.ncbi.nlm.nih.gov/pubmed/26914266 McLeod, M., Breen, L., Hamilton, D.L. & Philp, A. (2016). Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology. 2016; 17: 497–510. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/ Perkin, O., McGuigan, P., Thompson, D., & Stokes, K. (2016). A reduced activity model: a relevant tool for the study of ageing muscle. Biogerontology. 2016; 17: 435–447. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889637/ Rudrappa, S.S., Wilkinson, D.J., Greenhaff, P.L., Smith, K., Idris, I. and Atherton, P.J. (2016). Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance—A Qualitative Review. Front Physiol. 2016; 7: 361. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997013/ Wullems, J.A., Verschueren, S.M.P., Degens, H., Morse, C.I & Onambélé, G.L. (2016). A review of the assessment and prevalence of sedentarism in older adults, its physiology/health impact and non-exercise mobility counter-measures. Biogerontology. 2016; 17: 547–565. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889631/ Xu, J., Lombardi, G., Jiao, W. & Banfi, G. Effects of Exercise on Bone Status in Female Subjects, from Young Girls to Postmenopausal Women: An Overview of Systematic Reviews and Meta-Analyses. Sports Med. 2016 Aug;46(8):1165-82. LINK: https://www.ncbi.nlm.nih.gov/pubmed/26856338   ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Dec 2016 --
‘Done for you’ pre-written blog post Instantly download the entire 796 word post and upload to your website (Here is the introduction and references): Top foods for tissue health   If you’re pretty active like I am, you want to protect your tissues. Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue? Connective tissue “connects” things in your body to help maintain structure. It basically supports and anchors parts together. For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones). These are examples of “dense” connective tissue made mainly of collagen. Your joints also have cartilage and fluid to “cushion” the ends of the bones when you move so they don’t rub against each other and cause pain or “wear and tear”. Cartilage and fluid are also part of your connective tissue. Basically, connective tissue is composed of collagen and elastic fibers (elastin), cartilage, other specialized cells, with a healthy dose of cushioning fluid too. All connective tissue is super-important for a well-functioning body, and of course, there are certain key foods and nutrients that support optimal tissue health! And because some parts of your joints don’t have a huge blood supply, they can take months (or longer) to heal after an injury. So, let’s make sure that you’re constantly supplying your joints (and the rest of your body) with ample nutrition to make them as robust as possible! Let’s go over a few top foods for your tissue health. PROTEIN … REFERENCES: Katz, D.L. & Meller, S. Can we say what diet is best for health? Annu Rev Public Health. 2014;35:83-103. LINK: http://www.annualreviews.org/doi/pdf/10.1146/annurev-publhealth-032013-182351 Screen, H.R., Berk, D.E., Kadler, K.E., Ramirez, F. & Young M.F. Tendon functional extracellular matrix. J Orthop Res. 2015 Jun;33(6):793-9. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507431/ Simmons, K. Multicellular organization of plants and animals. Connective Tissue. Cells and Cellular Processes, Lab #4, Fall 2007. University of Winnipeg. LINK: http://kentsimmons.uwinnipeg.ca/cm1504/15lab42006/lb4pg6.htm Tempfer, H. & Traweger, A. Tendon Vasculature in Health and Disease. Front Physiol. 2015; 6: 330. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650849/ Tipton, K.D. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015; 45: 93–104. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/ USDA Nutrient Database LINK: https://ndb.nal.usda.gov/ndb/search/list Williamson E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med. 2016 Nov 21;5:13. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117571/ Wysoczański, T., Sokoła-Wysoczańska, E., Pękala ,J., Lochyński, S., Czyż, K., Bodkowski, R., Herbinger, G., Patkowska-Sokoła, B. & Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31. LINK: http://www.eurekaselect.com/138655/article   ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Feb 2017 --
‘Done for you’ pre-written blog post Instantly download the entire 1037 word post and upload to your website (Here is the introduction and references):   Creatine: Will it help my fitness goals? What does the latest research say?   Is just about everyone taking creatine to help them reach fitness goals? Creatine is, actually, the most popular ergogenic (athletic-enhancing) supplement in history! And there is always new research coming out about it. I mean ALWAYS. If you don’t have the time or desire to sift through the tons of studies, I have a pretty nice summary here for you. The bottom line is that there are a few reasons why it is so popular! DOES CREATINE HELP PERFORMANCE (ACCORDING TO THE SCIENCE)? Yes, creatine can increase the size of lean muscle mass when it’s used along with a resistance training program. It improves strength and performance during short-duration, high intensity activity. So, creatine can be helpful for activities like weight-training and sprinting, With high-dose creatine supplementation, it’s possible to increase body mass by almost 2 kg within a week; however, know that this gain is mostly (lean) water weight. On the other hand, creatine is not as helpful for longer-term, lower intensity activities like marathons. Oh, and it can also help protect your brain, heart, bones, and liver too! (Bonus!) If you are wondering; no, creatine is NOT a steroid; and, no, you don’t need to cycle it. HOW DOES CREATINE WORK? … REFERENCES: Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. eCollection 2013. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750511/ Brosnan JT, da Silva RP, Brosnan ME. The metabolic burden of creatine synthesis. Amino Acids. 2011 May;40(5):1325-31. doi: 10.1007/s00726-011-0853-y. Epub 2011 Mar 9. LINK: https://www.ncbi.nlm.nih.gov/pubmed/21387089 Greenhaff’ PL. The nutritional biochemistry of creatine. November 1997. Volume 8, Issue 11, Pages 610–618 LINK: http://www.jnutbio.com/article/S0955-2863%2897%2900116-2/abstract Health Canada, Natural and Non-prescription Health Products Monograph. Accessed January 29, 2017, LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=creatine.mono&lang=eng Jones CA, McQuillan GM, Kusek JW, Eberhardt MS, Herman WH, Coresh J, Salive M, Jones CP, Agodoa LY. Serum creatinine levels in the US population: Third National Health and Nutrition Examination Survey. December 1998 Volume 32, Issue 6, Pages 992–999 LINK: http://www.ajkd.org/article/S0272-6386(98)70074-5/abstract?cc=y= Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60. LINK: https://www.ncbi.nlm.nih.gov/pubmed/15467102 Low SY, Rennie MJ, Taylor PM. Modulation of glycogen synthesis in rat skeletal muscle by changes in cell volume. J Physiol. 1996;495(Pt 2): 299–303. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160792/ Schilling BK, Stone MH, Utter A, Kearney JT, Johnson M, Coglianese R, Smith L, O’Bryant HS, Fry AC, Starks M, Keith R, Stone ME. Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc. 2001 Feb;33(2):183-8. LINK: https://www.ncbi.nlm.nih.gov/pubmed/11224803 Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009 Feb 19;6:6. doi: 10.1186/1550-2783-6-6. LINK: http://jissn.biomedcentral.com/articles/10.1186/1550-2783-6-6 Thompson CH, Kemp GJ, Sanderson AL, Dixon RM, Styles P, Taylor DJ, Radda GK. Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. Br J Sports Med. 1996 Sep; 30(3): 222–225. PMCID: PMC1332335 LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332335/ ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Feb 2017 --
‘Done for you’ pre-written blog post Instantly download the entire 1385 word post and upload to your website (Here is the introduction and references):   Athletes & Antioxidants   You may have heard that antioxidants can help reduce your recovery time after strenuous exercise. You know the stiffness, swelling, pain, fatigue and reduced strength that your muscles experience after a good workout. And antioxidants can help! Well, some of them can. Today I’m going to dive into some of the science, but I also want to note that more research is needed. In this article, we’ll go over how the muscles get “oxidative stress” in the first place, and what “antioxidants” actually are. Then we’ll look at some of the research on the effects of both antioxidant supplements and antioxidant foods on muscle recovery. And lastly, when is the best time to get those antioxidants for maximal impact. FIRST OFF – WHY DO MUSCLES GET SORE AFTER A WORKOUT? Even if you haven’t heard of it, you know EIMD (exercise-induced muscle damage). This is an “official” term to describe the stiffness, swelling, pain, fatigue and reduced strength that can follow one, two, or even up to five days after a tough workout. With EIMD symptoms, strength can decline by up to 40-50%, and this can significantly reduce performance for days, or even weeks afterwards! This is because, at a microscopic level, after a good workout, there is damage to the muscle cells; and so the body’s natural repair mechanisms kick into gear. They bring fluid and immune cells to help fix those muscle cells so they can start rebuilding. This causes the inflammation and oxidative stress that show up as the symptoms of EIMD. After a workout, the inflammation actually helps to repair the muscle, so this inflammation is exactly what is needed so that the muscle can rebuild a bit stronger than it was before. In fact, this is what makes muscle recovery time critical. So, as you can see, we don’t want to eliminate the symptoms and recovery time, we just want to reduce them, so we can get back to training again. And, of course, exercise is just one of many things that cause oxidative stress and inflammation within the body. BACK TO BASICS – WHAT EXACTLY IS AN ANTIOXIDANT? … HOW CAN ANTIOXIDANTS REDUCE MY RECOVERY TIME? … CAN ANTIOXIDANT SUPPLEMENTS HELP WITH EIMD? … CAN ANTIOXIDANT FOODS/DRINKS HELP WITH EIMD? … WHEN SHOULD I EAT/DRINK ANTIOXIDANTS TO REDUCE MY RECOVERY TIME? … SUMMARY … REFERENCES Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011 Aug;43(8):1544-51. doi: 10.1249/MSS.0b013e31820e5adc. LINK: http://journals.lww.com/acsm-msse/Fulltext/2011/08000/Montmorency_Cherry_Juice_Reduces_Muscle_Damage.21.aspx Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DP. Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process. Br J Nutr. 2006 May;95(5):976-81. LINK: https://www.ncbi.nlm.nih.gov/pubmed/16611389 Connolly DA, Lauzon C, Agnew J, Dunn M, Reed B. The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness. J Sports Med Phys Fitness. 2006 Sep;46(3):462-7. LINK: https://www.ncbi.nlm.nih.gov/pubmed/16998453 Dragsted LO, Pedersen A, Hermetter A, Basu S, Hansen M, Haren GR, Kall M, Breinholt V, Castenmiller JJ, Stagsted J, Jakobsen J, Skibsted L, Rasmussen SE, Loft S, Sandström B. The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. 2004 Jun;79(6):1060-72. LINK: http://ajcn.nutrition.org/content/79/6/1060.long Guarnieri S, Riso P, Porrini M. Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells. Br J Nutr. 2007 Apr;97(4):639-43. LINK: https://www.ncbi.nlm.nih.gov/pubmed/17349075 Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black Currant Nectar Reduces Muscle Damage and Inflammation Following a Bout of High-Intensity Eccentric Contractions. J Diet Suppl. 2016;13(1):1-15. doi: 10.3109/19390211.2014.952864. Epub 2014 Aug 25. LINK: https://www.ncbi.nlm.nih.gov/pubmed/25153307 Islam MA, Alam F, Solayman M, Khalil MI, Kamal MA, Gan SH. Dietary Phytochemicals: Natural Swords Combating Inflammation and Oxidation-Mediated Degenerative Diseases. Oxid Med Cell Longev. 2016;2016:5137431. Epub 2016 Sep 19. LINK: https://www.hindawi.com/journals/omcl/2016/5137431/ Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects. Br J Nutr. 2002 Oct;88(4):389-98. LINK: https://www.ncbi.nlm.nih.gov/pubmed/12323088 Keul KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr.2010, 7: 17 (7 May 2010). LINK: http://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-17 Laupheimer MW, Perry M, Benton S, Malliaras P, Maffulli N. Resveratrol exerts no effect on inflammatory response and delayed onset muscle soreness after a marathon in male athletes.: A randomised, double-blind, placebo-controlled pilot feasibility study. Transl Med UniSa. 2014 Apr 8;10:38-42. eCollection 2014. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4140428/ McLeay, Y, Barnes, MJ, Mundel, T, Hurst, SM, Hurst, RD, Stannard, SR. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. J Int Soc Sports Nutr.2012, 9: 19 (7 May 2012). LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583121/ Miller ER 3rd, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. 2005 Jan 4;142(1):37-46. Epub 2004 Nov 10. LINK: https://www.ncbi.nlm.nih.gov/pubmed/15537682 Rabello de Lima CL, Oliveira Assumpção C, Prestes J, Sérgio Denadai B. CONSUMPTION OF CHERRIES AS A STRATEGY TO ATTENUATE EXERCISE-INDUCED MUSCLE DAMAGE AND INFLAMMATION IN HUMANS. Nutr Hosp. 2015 Nov 1;32(5):1885-93. Doi: 10.3305/nh.2015.32.5.9709. LINK: http://www.aulamedica.es/nh/pdf/9709.pdf Sousa M, Teixeira VH, Soares J. Dietary strategies to recover from exercise-induced muscle damage. Int J Food Sci Nutr. 2014 Mar;65(2):151-63. doi: 10.3109/09637486.2013.849662. Epub 2013 Nov 4. LINK: https://www.researchgate.net/publication/258248692_Dietary_strategies_to_recover_from_exercise-induced_muscle_damage   ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Feb 2017 --

1,176 words – 9 tips to get better sleep – 10 scientific references

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-- Last Updated: Mar 2017 --
‘Done for you’ pre-written blog post Instantly download the entire 1342 word post and upload to your website (Here is the introduction and references):   Green Tea Supplements for Weight Loss and Sports Performance   Green tea extracts are promoted for both weight loss and sports performance. But, do they actually work? Not only this, you may have heard about serious side effects. Some cases of death have been associated with use of these supplements. But you still see green tea supplements on the shelves. So, let’s dig into the use of green tea extracts for both weight loss and sports performance. Then we’ll talk about how you can use these supplements safely. COMPOUNDS IN GREEN TEA … GREEN TEA VS GREEN TEA EXTRACTS … GREEN TEA EXTRACTS FOR WEIGHT LOSS … GREEN TEA EXTRACTS FOR SPORTS PERFORMANCE … SAFETY OF GREEN TEA EXTRACTS … HOW TO TAKE GREEN TEA EXTRACTS … SUMMARY … REFERENCES Banerjee, S. & Chatterjee, J. (2015). Efficient extraction strategies of tea (Camellia sinensis) biomolecules. J Food Sci Technol. 2015 Jun;52(6):3158-68. doi: 10.1007/s13197-014-1487-3. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4444893/ Examine.com, Supplements, Green Tea Catechins. Accessed March 9, 2017. LINK: https://examine.com/supplements/green-tea-catechins/ Health Canada, Natural Health Products Ingredients Database, Green Tea Extracts. Accessed March 9, 2017. LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=greentea_thevert&lang=eng Hodgson, A.B., Randell, R.K. & Jeukendrup, A.E. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Adv Nutr. 2013 Mar 1;4(2):129-40. doi: 10.3945/an.112.003269. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/ Hursel, R., Viechtbauer, W. & Westerterp-Plantenga, M.S. (2009). The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 33(9):956-61. doi: 10.1038/ijo.2009.135. LINK: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0027694/ Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. © 2015 by Taylor & Francis Group, LLC. Bookshelf ID: NBK299060 PMID: 26065095 LINK: https://www.ncbi.nlm.nih.gov/books/NBK299060/ Kapoor, M.P., Sugita, M., Fukuzawa, Y. & Okubo, T. (2016). Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 43:1-10. doi: 10.1016/j.jnutbio.2016.10.013. LINK: https://www.ncbi.nlm.nih.gov/pubmed/27883924 National Institutes of Health, National Center for Complementary and Integrative Medicine, Green Tea. Accessed March 7, 2017. LINK: https://nccih.nih.gov/health/greentea National Library of Medicine, LiverTox, Clinical and Research Information on Drug-Induced Liver Injury. DRUG RECORD: GREEN TEA (CAMELLIA SINESIS). Accessed March 7, 2017. LINK: https://livertox.nih.gov/GreenTea.htm Rains, T.M., Agarwal, S. & Maki, K.C. (2011). Antiobesity effects of green tea catechins: a mechanistic review. J Nutr Biochem. 22(1):1-7. doi: 10.1016/j.jnutbio.2010.06.006. LINK: http://www.jnutbio.com/article/S0955-2863(10)00160-9/fulltext Teschke, R., Zhang, L., Melzer, L., Schulze, J. & Eickhoff, A. (2014). Green tea extract and the risk of drug-induced liver injury. Expert Opin Drug Metab Toxicol. 2014 Dec;10(12):1663-76. doi: 10.1517/17425255.2014.971011. LINK: https://www.ncbi.nlm.nih.gov/pubmed/25316200 Türközü, D. & Tek, N.A. (2017). A minireview of effects of green tea on energy expenditure. Crit Rev Food Sci Nutr. 57(2):254-258. LINK: https://www.ncbi.nlm.nih.gov/pubmed/26091183 Westerterp-Plantenga, M.S., Lejeune, M.P. & Kovacs, E.M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204. LINK: http://onlinelibrary.wiley.com/doi/10.1038/oby.2005.142/full Zhanga, Y., Yub, Y., Lia, X. , Megurod, S., Hayashie, S., Katashimae, M., Yasumasue, T., JWangc, J., Lia, K. (2012). Effects of catechin-enriched green tea beverage on visceral fat loss in adults with a high proportion of visceral fat: A double-blind, placebo-controlled, randomized trial Journal of Functional Foods. 4(1):315–322. doi:10.1016/j.jff.2011.12.010 LINK: http://www.sciencedirect.com/science/article/pii/S1756464611001162   ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Mar 2017 --
‘Done for you’ pre-written blog post Instantly download the entire 1189 word post and upload to your website (Here is the introduction and references):   Caffeine and Sports Training   Caffeine is sometimes called “the world’s most popular drug”. It’s a very common naturally-occurring stimulant found in coffee and other foods/drinks. Its main effect is on the brain, helping to increase alertness and reducing fatigue. It’s also used for fat loss and in sports training. And it is safe and effective for these purposes…to a certain extent. Let’s hash out the details of the benefits (and risks) of caffeine for sports training. We’ll also touch on caffeine supplements, coffee, and energy drinks. As well as the use of caffeine along with ephedrine. CAFFEINE Caffeine is the most widely used stimulant in the world. About 80% of the world drinks a caffeinated beverage every day, mostly as tea or coffee. In fact, it’s a natural compound that has been used for thousands of years. Caffeine reduces fatigue, and enhances mental alertness and concentration. And it can also improve physical endurance. … REFERENCES Burke, L.M. (2009). Caffeine and sport performance. Applied Physiology Nutrition and Metabolism 33(6):1319-34. DOI: 10.1139/H08-130 LINK: https://www.researchgate.net/publication/23669680_Caffeine_and_sport_performance Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050. LINK: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46. LINK: https://www.ncbi.nlm.nih.gov/pubmed/15657469/ Examine.com, Supplements, Caffeine. Accessed March 11, 2017. LINK: https://examine.com/supplements/caffeine/ Examine.com, Supplements, Ephedrine. Accessed March 11, 2017. LINK: https://examine.com/supplements/ephedrine/ Ganio, M.S., Klau, J.F., Casa, D.J., Armstrong, L.E. & Maresh, C.M. (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. J Strength Cond Res. 23(1):315-24. doi: 10.1519/JSC.0b013e31818b979a. LINK: https://www.ncbi.nlm.nih.gov/pubmed/19077738 Health Canada, Natural Health Products Ingredients Database, Caffeine. Accessed March 9, 2017. LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=53&lang=eng Health Canada, Natural Health Products Ingredients Database, Ephedrine. Accessed March 11, 2017. LINK: http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=271&lang=eng Heckman, M. A., Weil, J. & De Mejia, E. G. (2010), Caffeine (1,3,7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. Journal of Food Science, 75: R77–R87. doi:10.1111/j.1750-3841.2010.01561.x LINK: http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full Hodgson, A.B., Randell, R.K. & Jeukendrup, A.E. (2013). The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One. 8(4):e59561. doi: 10.1371/journal.pone.0059561. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/ Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. © 2015 by Taylor & Francis Group, LLC. Bookshelf ID: NBK299060 PMID: 26065095 LINK: https://www.ncbi.nlm.nih.gov/books/NBK299060/ Nehlig, A. & Debry, G. (1994). Caffeine and sports activity: a review. Int J Sports Med. 15(5):215-23. LINK: https://www.ncbi.nlm.nih.gov/pubmed/7960313/ Souza, D.B., Del Coso, J., Casonatto, J. & Polito, M.D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. 56(1):13-27. doi: 10.1007/s00394-016-1331-9. LINK: https://www.researchgate.net/publication/309281522_Acute_effects_of_caffeine-containing_energy_drinks_on_physical_performance_a_systematic_review_and_meta-analysis Spriet, L.L. (2014). Exercise and Sport Performance with Low Doses of Caffeine. Sports Med 44(Suppl 2): 175. doi:10.1007/s40279-014-0257-8 LINK: https://link.springer.com/article/10.1007%2Fs40279-014-0257-8   ***NOTE: YOU GET 25% OFF WHEN YOU BUY FOUR ARTICLES***
-- Last Updated: Apr 2017 --

1,271 words – 18 scientific references

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