How Creatine Monohydrate Can Increase Muscle Mass, Boost Memory and More!

Creatine Monohydrate 

I am not a personal trainer that believes in pushing supplements onto my clients. In fact, I tell clients you really don’t need any supplements. Very few supplements have the scientific backed benefits that creatine monohydrate has.

What is Creatine Monohydrate

Creatine monohydrate is a substance found in your muscle cells that helps the muscles to produce energy, while doing high intensity based physical activities such as weightlifting. To put it simple it gives your body extra energy, when it comes time to use your muscles.

Creatine can help to improve health and athletic performance by boosting the amount of phosphocreatine stored in the muscle. Additional stored phosphocreatine can then produce more ATP which is the key energy source for intense exercised and weightlifting

ATP is the body’s energy currency, when you have more ATP the body can perform better during exercise (1).

The Benefits

•       Increased energy means you can increase the volume of your workouts. In turn boosting your muscle growth
•      According to this study, it can increase satellite cell signaling. Which can help aid in muscle recovery and new muscle growth (2)
•      Studies have shown a rise in anabolic hormones, such as IGF-1 after taking creatine (3) (4) (5)
•       It may reduce muscle breakdown, in turn you may keep more your total muscle mass (more research is needed, attached is the study.) (6)
•      Studies are showing creatine can lower myostatin levels. Elevated levels of myostatin can slow or totally inhibit muscle growth. Lowing these levels can increase muscle growth potential. (7)
•      Taking a step away from exercise. Creatine as been shown to increase phosphocreatine in the brain which has been shown, to improve brain health and prevent neurological disease (8) (9) (10) (11)
•      Vegetarians diets often don’t get close to enough creatine since they avoid eating meat, this should help muscle growth and brain health dramatically in vegetarians.

Increased Cell Hydration

I wanted to make a special section for this. Creatine increases the water content within your muscles which causes a cell volumization effect that may play a role increasing muscle size. This however will be in the form of water retention, not actual muscle growth.

This is my personal experience with creatine. When you first start to use creatine for a  first few weeks, until your reached full absorption creatine can slightly dehydrate you. When are you are slightly dehydrated you more susceptible to cramping. I urge you if you are using creatine for the first time to drink extra water and don’t us it right before a workout instead do it after working out.

Different Types of Creatines Other Than Monohydrate

The Creatine I Personally Use

The most well researched creatine remains to be monohydrate. Supplement companies are constantly making various versions with promises to be the next best type of creatine while jacking up the price tag on it. The research always proves false on these hyped creatines.

Don’t get scammed by supplement companies falsely claimed overpriced creatines. Creatine monohydrate is the best creatine and has remained so for years with science backed studies. Best of all it is cheap.

Final Notes

Creatine is one of the cheapest most scientifically backed supplements you can take. It supports quality of lift in older adults, brain health and exercise performance.  Creatine monohydrate is still the best version.

Sited Sources

1)     https://www.ncbi.nlm.nih.gov/pubmed/11356982

2)     https://www.ncbi.nlm.nih.gov/pubmed/10683092

3)     https://www.ncbi.nlm.nih.gov/pubmed/15870625

4)     https://www.ncbi.nlm.nih.gov/pubmed/18708688

5)     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2439518/

6)     https://www.ncbi.nlm.nih.gov/pubmed/11509496

7)     https://www.ncbi.nlm.nih.gov/pubmed/20026378

8)     https://www.ncbi.nlm.nih.gov/pubmed/10222117

9)     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

10)  https://www.ncbi.nlm.nih.gov/pubmed/10484486

11)  https://www.ncbi.nlm.nih.gov/pubmed/11274790

Zucchini Lasagna

Lots of us love lasagna, bake ziti and all the other wonderful casserole dishes. We also don't like to balloon up as result of all those carbs. The solution zucchini! This idea came to me by complete accident. During the summer plant vegetables and garden just to see what grows, I don't take it to serious. It saves at the grocery store plus it is real organic. Well my zucchinis went a little insane in both quantity and size.

Me holding one of my monster size zucchini's I grew

Now having an over abundance of zucchinis. First I gave a lot of them away, to the point nobody else I knew wanted anymore. I needed to figure out something to use them for, so they didn't go to waste. I came up with a lot of dishes one was Zucchini Lasagna.

Ingredients

Zucchini (however many you want to use)
Garlic
Basil (preferably real basil not dried)
Thyme
Fresh mozzarella
Pasta sauce
Red Pepper Flakes (Only if you like a little spice)
Olive Oil or Cooking Spray

Other Potential Added Ingredients (I didn't use them but I feel they might be a nice additive)
Ground turkey
Mushrooms (I tend to grow my own)

The Process

I used a frying pan that had some depth to it, that was oven safe. It was a red copper pan to  be exact which I can't say enough good things about it. I imagine you could use a casserole dish as well.

I don't think they make casserole dishes this long!

Setting Up The Zucchini

If you have a smaller zucchini I suggest cutting it length wise You are free to go the longer way as well with a huge but huge zucchini but to me so it really wasn't feasible. Instead I sliced the zucchini like bread but little thinner. Regardless how you decide to slice it, this is going to serve as  your pasta layer.

Prepping The Dish

Whatever you decide to use the first step is coating the bottom of the dish with a little olive oil or cooking spray to ensure nothing gets stuck.

At this point you will put a layer of Zucchini down followed by some pasta sauce. On top of that I like to put a small layer of garlic, basil leaves and thyme. Once again you will repeat this process with another layer of zucchini. At this point you will cap it off with a layer of fresh mozzarella.

This part is optional and dependent on you palette I like to add some basil leaves on top and red pepper flakes

Cooking

I don't recall the exact temp I had the oven set at but I believe it was 375 degree for about 20 minutes. A better technique to know when the dish is done would be the toothpick test. Simply take a wooden tooth pick and stab the zucchini, if it goes in with little pushing it is cooked.

In the end

In the end it should look like this enjoy =)

Testimonial By Shaun

Meet Shaun:

Shaun got over a bad back and neck injury from a car accident while training with me. It was a very slow process. Shaun ended up having such a drive and passion for exercise after getting over his injury that he I made him exercise partner. For a short while we tried making Q&A fitness youtube videos. Later on as I got over booked with clients I would call upon Shaun to assist me with personal training some of my clients.

Shaun's Words:

"Hi, My name is Shaun. I just wanna tell you people out there that my life has changed for the better. I was once a kid that was really small when I was growing up. I have tried everything to gain lean muscle over the years and nothing ever worked. I realized that I was doing things wrong until Mathew started training me. I learned that hard work and dedication can take you very far in anything you do in life. My nutrition and diet was very important so he made a chart for me. I never would have thought I would be squatting 300 pounds. Elevation in the mind made me focus on building up my attributes such as confidence,focus, and intensity through the strict regimens bodybuilders achieve. My goal is to be the best athlete I can possibly be. The more I train, the more I feel healthy and energized to handle all the rigorous obstacles this world offers. So that the beauty of peace and longevity nourishes the body, mind, and soul. I wish everyone luck and I hope this inspires others." -Shaun

Shaun's Video Testimonial

Testimonial By Joel

Meet Joel

Over the years Joel has become a good friend as have most of my clients. Joel is unique in that his story wasn't about losing weight, he just wanted to get in better shape.  Physically, he was my weakest client and today, with the help of my training methods, he truly is the strongest client. As I like to say Joel is a deceptive power house.  Based on the feats he has accomplished, he lives up to the saying, 'age is nothing but a number'. My personal hope & goal is to be as strong as hm when I get older. I find it funny that I train him yet somehow he has become my inspiration for what I want to achieve in the years to come. I'm starting to realize that as I'm typing out his intro, that even though Joel is writing a testimony for me, it sounds like I'm writing a testimonial for him. itone for me. I truly feel thankful to have met and trained him.

Joel's Words

"I've never thought I could get back into shape. With Matt's expert guidance, I've been able to lose weight, meet my goals and gain far more strength then I imagined possible. Matt takes a personal approach, designing a program to meet your goals. I am continually impressed with his depth of knowledge, and ability to adapt the fitness program around my personal goals and needs. He combines health and fitness passion, knowledge of physiology and how the body responds to exercise. Matt's a rare and uniquely skilled trainer who I do not hesitate to recommend to anyone looking to get into shape"  -Joel Plaut 

(For a real trainee's perspective on what it's like training with me you can email Joel  Joelplaut@gmail.com)

Joel's Video Testimonial

Joel was kind enough to make a video testimonial for me as well

Me And Future Plans

How It Started 

First I was a little embryo then I was born. Ok we aren't around going that far back. I found fitness in a time of deep depression. I had no hope at that time I felt like I was just existing. In a way I was the walking dead (awesome show). I remember thinking what the heck am I doing with my life wallowing in misery. This was going on for years at this point I didn't know how to change it, I just knew I needed to move as sulking and moping around wasn't doing much for me. I didn't feel good not only mentally but physically. At this point I was 119lbs because I didn't eat I was to depressed to eat. My knees and joint hurt probably from malnutrition. I was in my mid 20's with what felt like the body of an 80 year old.

Me at 119lbs during my height of my depression
and  years after exercising.

I started working out, figured I would do this daily just to say I did something. I didn't think it would save my life. After about 2 months of forcing myself to exercise which I didn't like doing at the time. I started to notice I was feeling much better physically and mentally. Than fitness started to open up doors I couldn't have imagine for myself. Suddenly I found myself having goals and ambitions again. I started making goals and breaking goals. While I couldn't control the outside world which at the time, I swore was out to get me I could control my own personal being in this world.

Exercise carved in me discipline and it harden me to the outside world. I taught me that there is no such thing as a perpetual victim. We make ourselves victims or we can rise above.

This is why I am a personal trainer to pay this fitness world forward. It gave me a second life.  

More Details

While I could have wrote a long winded detailed bio filled with accomplishments. I just felt I should come from the heart where it started for me. You can go here to find out a little more details on me as a personal trainer Alphaflex About Me. It is dated as much has gone on since than but it will give you more of and overview. I will talk about my building up and various accomplishments in fitness in later post. 

For those wondering yes I do still struggle with depression. I don't think you can ever be fully cured but thanks to fitness I will never be in that depressed hole again. If you are depressed but looking for a way to fight or have questions feel free to send me an email. I'll try to answer it as soon as I get a chance. 

 For those that know me or are interested in my future plan check out whats it going on below.

Present Day Moving Forward

Most recent pic from my phone on Instagram

Currently I am private studio owner of Alphaflex Personal Training. My goal originally was to set up a small private one on one personal training studio in hopes of later on expanding to a bigger place. I'm blessed for all the clients I have trained at my private studio. I'm at a turning point now, business is good but the idea of expanding is overwhelming for so many reasons. 

The truth is I just don't like the idea of it. While in theory it sounds great I feel like the quality of service that I offer, which I feel no other trainer in the area can compare to will faultier as a result. I'll have to start hiring other personal trainers whom I don't know if they can deliver what I can. I'll also have to take a step back and step away from training people. I would now need to oversee a bunch of employees.

Call me crazy but I became a personal trainer because I actually enjoy training people. I didn't realize at the time that I went into business for myself, how much of a great impact my clients would make on me as a person. I don't want to give up my job of training people one on one, its where my passion is. Still I must expand my goal is to help as many people as I can, just like fitness helped me. I remember when I first became a trainer I did so because I felt like fitness saved my life and I wanted to pay it forward.

Using The Internet to Help People Around The World

As stated in the above paragraph. I don't want to give up my job of training people one on one its where my passion is.  I got this crazy idea of using the internet as a tool to help people, which will allow me to also keep my passion going in the real world. This idea for me is really exciting plus I can express myself in other ways outside of fitness as well. Hence why the blog is named after me and not Alphaflex Personal Training.

As of right now I don't really want to go into details about my plans it'll just sound boring. Just know that I'm working on a new web-site which I'll transfer my blog over to. I hope that everything I come up with will help people. I'm going to emphasize more on quality rather than quantity. So I'm not going to promise a post every week. However please feel free to comment, ask questions or let me know anything you would like me to do to make things better.

Garlic Paprika Chicken Breast

This recipe is going to be presented, a little different than the typical online recipes. The reason for that is I want you to be able to customize it for your own enjoyment. It's extremely high in protein and low in fat. For those of you that like to plan meals days in advance it is easy enough to make in bulk as well.

Ingredients: 

Chicken Breast
Paprika
Garlic Powder
Dried Parsley

You'll also need a frying pan/skillet. If you are planing on making this recipe in bulk you'll need a baking sheet that has some depth to it or some type of casserole dishes (I prefer the baking sheet personally for making it in bulk)

Making The Seasoning:

The ratio I use for the blend is

2 Tbsp Paprika
1 Tbsp Garlic Powder
1 tsp Dried Parsley

Some people like to add diced garlic cloves to the blend instead of using garlic powder, it taste great if you like garlic. I enjoy it both ways. Realize garlic cloves will be a lot stronger, so use it sparingly as to not have them over shadow the Paprika.

Now blend it all together.

I don't add salt to food typically, I feel salt is a flavor enhancer rather than a spice. Everybody tends to be really different with how much salt they like on food.  Feel free to use whatever amount of salt you desire.

Coating the Chicken

Having the mixture all together you are going to lay each side of the chicken in the mixture to coat the whole chicken breast. This blend for me, normally can coat 2 lbs of chicken. If you have more than 2lbs of chicken no problem. What you'll need to do is just increase amount blended in the mixture but keep it at the same ratio. After it is coated it should look similar to the following picture.


Cooking the Chicken

You have two ways you can cook the chicken.

My personal go to way is using a frying pan with water. This is a healthier alternative than using oil. It amazes me how many people seemed shocked at the realization that you can cook food with water.

Skillet with Water Instructions 

- Add the chicken breast to the skillet first before adding the water.
- Next add some water, be sparring with the water, just enough to cause steam the chicken shouldn't be swimming (you can always add more later on while it is cooking)
- Cover and turn the flame on to medium
- Check the water levels every so often
- Cooking time is about 20 minutes

Baking Sheet with Water Instructions

Method two is great for cooking in bulk or if you aren't pressed for time as it takes an extra 20mins. Unlike the first step you will not have to keep an eye on the water levels. If you lose track of time it isn't that big of deal the food doesn't burn easily. The covering keeps the water vapor contained which allows the chicken to stay hydrated and no become dry.

- Line the baking sheet with all the chicken breast. The baking sheet should have some depth to it.
- Add some water for steam. Once again be sparring, the chicken shouldn't be swimming in water.
- Set up a long piece of tin foil to cover the top of the baking sheet
- Place the baking sheet in the oven set to 375 degrees
- Cooking time is 40-50mins

In the end

In the end it should look something like this.

A Little About Me

I kind of made this post before my about me post so I'll keep it short. I am a personal trainer and business owner at Alphaflex Personal Training. Having great success with my private personal training business.  I don't have time to take on many more clients, the natural thing to do is to expand. That means buying a bigger gym and hiring other personal trainers which I don't really want to do. I'm fortunate enough and blessed to have some great clients, my goal was always to keep it personal which unlike a franchise gym. Instead my idea is to continue to pay it forward over the internet now, I love helping people just like fitness helped me. The web-site will be updated and I have big plans for various things on the horizon. This blog site will also be temporary. I just kind of wanted to start doing something before everything is set up. So please follow me and always ask questions, you can't learn if you don't ask. I will not be posting constantly but when I do it will be quality rather then quantity.

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