Creatine is one common supplement that you can use to achieve several benefits in your body if you are an athlete. It has been in use for a long time and as such, it exists in different forms that have evolved with time throughout its history. Creatine Pills & Powder are one most studied supplements used by athletes and that’s why there is sufficient information on it.

             The two common forms that creatine supplement exists are the pills and powder forms. These have often led to problems as people are not sure which form is the best for use. Since both forms exist in practically equal measures, this article highlights some important information on both forms with a stress on the pros and cons of both forms.

Creatine in details

           In the body, creatine is a compound, which naturally produced from amino acids. It also acquires from other sources other than the body’s amino acids for example the proteins of animal food. The creatine referred to in this article however is the supplemented form that can be bought from different stores.

        Dietary-supplemented creatine that is bought ensures that you get as much creatine as much as possible and not only the minute amounts produced naturally in the body. Used this way, it has an impact on the performance of an athlete and also on the general health of the user. Just like many other dietary supplements, there have risen concerns about their use since it generally interferes with several physiological functions of the body.

        Generally, for athletes, creatine is very important in ensuring increased strength, increase muscle mass, and performance as mentioned above. It is the most commonly used supplement because it is among the few supplements that prove to bring about the intended results.

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Benefits of using creatine as a supplement

     Creatine has a wide range of benefits, some of which we describe here:

 1. Creatine increases your energy levels

        Creatine has the effect of increasing the available energy. This means that when it comes to your workouts, you will work harder than ever before. Working out harder also leads to muscle hypertrophy. The reason behind the increase in energy is that creatine increases anabolic responses as a result of increased hormones responsible for such activities in the muscle. A good example of such a hormone is insulin-like growth factor-1(IGF-1).

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 2. Reduction of protein breakdown

           Creatine has a great impact on reducing the breakdown of proteins in the body. This is advantageous to bodybuilders since it means that they will retain a lot of proteins some of which are a crucial part of the muscles.

 3. Hydration

          Creatine increases water concentration in muscles. This water is responsible for making your muscles stronger and bigger.

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 4. Improving brain function

       Aside from muscles and bodybuilding, creatine has been known to improve the functioning of the brain. The supplement when taken leads to increased brain creatine which may improve the function of the brain. The brain functions that have been noticed to improve include short-term memory and reasoning.

 5. Growth signaling

          Creatine is also important in growth signaling. The growth signals are meant to improve muscle hypertrophy through the action of satellite cells, which are responsible for sending the signals. The signals mainly stimulate muscle repair and growth, particularly after your workouts and training sessions.

 6. Reducing the levels of inhibitors

            The major inhibitor for muscle growth is myostatin. When it is held back, muscle growth proceeds at a faster rate. Creatine is a very good inhibitor of this compound, and the overall result is an increase in muscle mass at a faster rate.

           Besides its use by bodybuilders, creatine has other applications, especially for medical purposes. It has for instance been considered to be helpful in heart diseases, some forms of cancer, muscular dystrophy, and Parkinson's disease among others.

Drawbacks of Creatine

           Creatine has been referred to as the safest supplement to be taken. This implies that it has very few if any drawbacks. Many researchers have looked into this area and have concluded the same way. The most important thing that needs the right dosage. As long as one is taking the right dosage, one can be sure to stay safe when using the supplements, unlike other common supplements. There are however a few concerns that a few people have noticed when using creatine. These concerns include:

Cramps and dehydration

           A few people who have used creatine supplements have complained of cramps and dehydration. This has not been proved, and there exists no scientific explanation for it. It has actually been shown that creatine actually does the opposite of these health effects.

Bloating

           Bloating is perhaps the most reported problem associated with taking creatine supplements. Also, Bloating results in discomfort, especially when one is just beginning to take the supplements, a period called the creatine loading phase. Bloating comes as a result of increased water in the muscles leading to weight gain. The bloating seems to affect only a section of the people who can still avoid it by restricting themselves to a certain amount of the dosage.

Kidney problems

         There are no problems that are caused by creatine in the kidney. People have associated creatine with kidney problems because increased creatine also leads to increase creatinine levels and creatinine levels are used as kidney markers. However, this may prove challenging if there already exists a kidney problem. People with such problems are advised not to use creatine before seeking advice from a medical specialist.

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Types of creatine supplements

It comes in different forms, some of which are highlighted here.

Creatine Monohydrate

       Creatine monohydrate is the form of creatine that is commonly used in different studies. It is sometimes considered the standard creatine over which all the other forms are compared. It is also the most potent form.

Creatine pyruvate

           Creatine pyruvate has a significant effect on increasing the blood levels of creatine. This, however, does not seem to have an influence over the performance.

Creatine citrate

            This form is more water-soluble than the others and can help avoid clumping in the water.

Creatine magnesium chelate

           When this form of creatine is used as a supplement, it tends to prevent the gain of water, especially at low doses.

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Buffered creatine and creatine hydrochloride

          These 2 forms are best known for their conversion back into their basic form by stomach acid.

There are many other forms, including:

• Micronized creatine monohydrate.
• Creatine ethyl ester.

Forms Of Creatine Supplements

             Creatine supplements can come in form of pills, powders, or capsules. Capsules contain powder, and therefore there are two major forms in which creatine can acquire, that is, the powder forms and pills forms. Each of these two forms has its own advantages and disadvantages, which are highlighted here below. Generally, people say that they are minor, if any, differences between the two forms. The most important thing to note here is that whether they are pills are powder, the content of creatine is the same. Differences, therefore, come in in other aspects other than the content of creatine taken in.

Creatine Pills

            Creatine pills are usually taken together with fluids such as water orally. Taking creatine this way is the best way to increase the creatine levels in your body. Take creatine together with multivitamins without any problems.

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Pros of Creatine Pills

• Transportation - Transportation of pills is much easier instead of powders. This is because they are not likely to spill.

• Less wastage - When taking pills or tablets, you expect little wastage since tablets are not likely to be spilled while being consumed.

• Dosage - When it comes to dosage, pills ensure you get the exact dosage as specified. Pills have that specific amount of monohydrate; hence every pill will be the best for you.

Cons of Creatine Pills 

• High Cost - Purchasing pills can be troublesome for some people because they have a higher purchase cost than powder forms of creatine. This will be particularly felt during the loading phase when you need more pills.

• Absorption is slower - Compared to powder, pills have a slow effect after you take them. Attributed to their compact form, which means that they must first be digested before they take the effect on your body. To help minimize the problem, they are taken earlier so they can be absorbed.

• Combining with other supplements is harder - Creatine can be a good companion when combined with complementary supplements. The common supplements which are best combined include carbohydrates and proteins. With pills, however, it might be difficult to combine and only powder form can be useful.

Creatine Powder

         Creatine powder is perhaps the most common form of creatine consumed, at least by bodybuilders and other people who like working out.

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Pros of Powder

• Cost effective - One can easily afford creatine powder as compared to pills.

• Absorbed More Readily - The form of powder as compared to the tablets s readily absorbed because there is no need of digestion.

• Combining with other supplements is easier - Creatine combines more easily with other supplements like mentioned above. The powder form will make it easier to combine unlike their counterparts the pills.

         These pros have made many people like the powder as compared to pills. The fact that they are cost effective means that one will spend less on them and also the fact that they can be combined easily with other supplements means that one will get maximum benefits.

Cons of Powder

• Not easy to transport - Spills are common with powdered forms of creatine when transporting and this leads usually to great losses.

• Wastage - Apart from wastage due to transportation problems, powdered creatine is more likely to  waste through other forms also. They may for example get stack around the corners of the containers.

• Incorrect dosage - One is more likely to get incorrect dosage when using powdered form of creation as compared to pills. This aspect also closely links to wastage because when the powder sticks on the vessel of taking the powder. Incorrect dosage may even lead to side effects being experience more often.

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Effectiveness Of Creatine

             Whether in powder or pills form, creatine affects several physiological functions of the body and therefore leading to some effects. How effective creatine can be depends on several goals that one intends to achieve after having used creatine. Here is a clear overview of how effective the supplement can be in the line of what one needs to achieve.

Muscles mass

             Creatine has effects on the muscles and several athletes and bodybuilders have been using it to gain muscle mass. With muscle mass, creatine is more effective compared to any other supplement known including the proteins. This will particularly be more pronounced if it is used in during resistance training. All of these arguments are a result of intense training in the area.

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Strength

              You can increase Strength of the muscles through several processes by different supplements. There are those supplements that improve strength through water retention. For creatine however, it has its own way of improving the strength in the muscles. This is through increasing the energy of in the muscles, which means that the muscle cells have the energy needed for their actions. This is much way better than water retention and this makes creatine among the best supplement ever to bring about strength.

Performance

          For performance, creatine is good in increasing performance especially when it comes to short burst exercises. It is ability to stimulate production of ATP in sufficient amounts in the muscles is the one responsible for increasing the performance. Creatine does not seem to extend this effectiveness to such activities that require long endurance.

 

             It is very clear that creatine is a perfect supplement that you can count on to help get the best effect ever as seen above. All the information on creatine has been supported by great research and there is therefore no doubt about its effectiveness.

How to take Creatine supplements?

           Creatine is an orally taken supplement. Different ages can take in creatine as follows depending on their needs and goals.

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Children and teenagers

           Creatine supplements are not good for children. Sometimes however, they may take them for medical purposes although it is very rare. Requires advice from medical specialist.

Adults

           Doses for adults vary from person to person and with the intended effects. For example, the loading dosage requires in exercise performance take 5 g of creatine monohydrate 4 times in a single day for a period of not more than 5 days. One can also take 2 g of the creatine monohydrate each day as part of the maintenance dosage in exercise performance. Something that has been researched and found to be good when taking in creatine is combining it with carbohydrates. The carbohydrate make absorption better.

The Right Time to Take Creatine

           Whether you are taking the powder or pills, creatine needs to be taken at the right time. This will depend on which activity you are engaging in during the day. Basically, take creatine during the day when one plans on Exercising.

           On the day when you plan to carry out your exercises, you can take creatine in three different way according to how you may like it.

Shortly before exercising

             You can take 5g about 30 minutes before you start your exercises. This means that you are going to supply your muscles with creatine instantly and will increase your performance.

Shortly After Exercising

           Take creatine Within 30 minutes after your exercises in which you should take just 5g of the creatine. Creatine is good when it comes to muscles recovery therefore people who take creatine after exercises usually have this in mind.

Mornings And Evenings

           Take your creatine some few hours before or after the exercise. This is not however justified and may not be good. Using creatine this way produces the least effects as compared to the other two ways. When not on your exercises, you can still supplement your creatine without any bad health effects. This is mainly to ensure that you have high levels of creatine in your muscles all the time. Just ensure that your doses are a little less as compared to when you are going to exercises.

Interactions of Creatine with Other Compounds in the Body

           Creatine interacts with several compounds that may also ingeste. These are particularly drugs and therefore when one is taking certain medication, they should be careful not to include creatine as well because it may lead to some unwanted health effects. Some of the drugs that interact with creatine in the body include:

Caffeine

           Caffeine interacts with creatine in the body and results may not be good to the user. First, caffeine has the effect of reducing the effect of creatine in the body. It also possess the risk of dehydration. When used together with ephedra, the effect may be disastrous since there is the risk of developing stroke.

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Diuretics

            Diuretics or what some people call water pills, also interact with creatine leading to harmful effects on the body. Like caffeine, they also lead to dehydration in addition to increasing the chances of kidney damage.

Probenecid

        Probenecid is a drug used to treat a condition called gout. It interacts with creatine leading to increased chances of kidney damage.

NSAIDs

           Non-steroidal anti-inflammatory drugs interact with creatine and also usually increases the risk of kidney damage. They are some of the most used pain relieving drugs and so one is likely to use them and still use creatine. Great care should therefore take a while.

Creatine Loading

          Creatine loading is another good aspect that directly or indirectly relate to whether one uses the creatine powder or pills. It is a phase where one tries to maximize as much as possible the available creatine in their muscles. It basically involves taking in more creatine at the shortest time possible so that the muscles saturate faster.

Necessity Of Creatine Loading Phase

            Creatine loading serves to immediately boost your creatine levels at once so that your main task after the phase is to maintain the levels. However, it is not purely necessary that one undergo this phase. This is because even taking smaller doses can eventually bring the levels up and only time makes the difference here.

How Can Creatine Loading Be Beneficial?

         Creatine loading is all about maximizing the muscular creatine levels at the shortest time possible and this can be beneficial. Some of the crucial benefits include the following:

• Accelerate Muscle Gain.
• Strength and power also increases up to as much as 5 to 25 %.
• Performance too increases during high intensity exercises.
• Creatine loading is also important in preventing injury such as strains, muscle tightness and other types of injuries common in sporting activities.

Side Effects

           Generally, creatine loading is safe and can be used over both long and short-term periods without many issues. However, it has its own side effects:

Gastrointestinal related issues

         Gastrointestinal issues are sometimes experienced, but it is very rare for one to experience them. These problems include nausea, vomiting, and diarrhea.

Weight Gain And Bloating

          Generally, creatine is associates with weight gain and bloating. With creatine loading, this seems to be accelerated.

Conclusion

            Whether you want to use pills or the powder is up to you. It all gets down to what you do every now and then. For example, if you are a person who likes moving from place to place, then you will probably have to settle for pills to avoid losses. Just keep in mind that powders and pills contain the same substance which is equally beneficial and only minor differences come in.

           When it comes to teens, nutrition becomes a very essential thing of their life. This is because it is during these times that they are experiencing a lot of changes especially physically but also mentally and functionally. During Nutrient Timing that most people engage in sporting activities. Therefore, when looking into the aspect of nutrition for the teens, it is also important to consider whether such a teen actively involves in sporting or may working activities or not.

What is nutrient timing?

           What now is nutrient timing? Nutrient timing involves having specified times of taking foods so that you end up with certain body properties that you need. Nutrient timing therefore seems a strategic way of getting certain outcomes for the teens. The question therefore remains, is it necessary? Considering teens in sporting activities as well as bodybuilding, nutrient timing seems to be a great idea since its sole purpose includes:

• Aiding in muscles growth.
• Improving sports performance.
• Accelerating fat loss.

Evolution of Nutrient Timing

           Nutrient timing has been around for a while. For almost 50 years, Nutrient timing has formed a very crucial part of bodybuilders and several researchers have done serious work to find its many benefits. The benefits are not well brought out mainly of some few limitations. These include:

• The use of short-term blood makers meaning that the long time benefits are left out.
• The use of ultra-endurance athletes during the study.

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The Concept of Anabolic Window

          Something very controversial about nutrient timing is the anabolic window. It is sometimes referred to as the window of opportunity and is a period of about 30 minutes after workouts during which it is assumed that the body can absorb nutrients perfectly. This is a concept that is still debatable, with some people arguing that it a fact while still others believe that it is a myth.

How Does the Concept Seem To Work?

            The theory of anabolic window assumes to work based on two important aspects.

 1. Carb Replenishment Principle

        This aspect is supported by abundant research, with carbs especially glycogen being replenished within about 30 minutes to an hour. This is usually after workouts and hence the need for immediate replenishment. This of course serves to increase performance and recovery.

          However, there seems to be a problem. Despite the fact that the concept is well in line with the theory, this will only imply that timing is only going to be of essence if you have a teen who is dedicated to training several times a day. It therefore becomes irrelevant to people who train once are not into training at all.

         Another thing that seems not in line is the finding that training will be even better with lower amounts of glycogen in the muscles. This largely applies to teens who are actively involved in fat burning and fitness programs. Immediate replenishment has in fact been shown to reduce the benefits that should be coming out of the respective programs. It is therefore important to note that this aspect does not necessarily apply to most people making the theory of anabolic window almost a myth.

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 2. Protein Intake Principle

         The protein intake principle works on the basis of using proteins to stimulate the synthesis of proteins in the muscles. Protein synthesis in the muscles is very crucial because it facilitates their growth and also aids in recovery. However, is it necessary that one replenish the proteins right after working out? Well, research has spelt out clearly that it is not necessary and that what is important is actually the total daily protein intake. By taking high quality proteins during each meal, the concept of anabolic window becomes useless and more or less a waste of time and energy.

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The Concept of Pre-Workout Window

       Another very important concept that is important in nutrition timing and which therefore also determines whether teens should pay attention to nutrition timing or not is the concept of the pre-workout window. Unlike the anabolic window, this concept to some extend tends to agree more with researchers and experts in the field. This is because keeping the correct time for the pre-workout has been shown to greatly aid performance. This is to mean that there is a timing for teens who wish to burn the fat in their body and there is timing for the teens who wish to enhance their performance in such things as sports.

          Carbs are very essential in this window. They provide the energy you need and therefore should never be skipped. A common mistake that people make is eating immediately before the actual workout. This ensures that there is minimal competition between the stomach and the muscles and therefore lets the muscles concentrate on the performance. An allowance of 1 to about 4 hours will generally be perfect.

          Another thing to include to your pre-workout nutrition will be sufficient water. This is very essential and drinking about 430 ml of water before a workout will most likely boost the performance.

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         It is advised that vitamins should not be taken during this phase. This is because of their negative influence on performance and serving to minimize the benefits of the workout. Thus, in as much nutrition timing as a whole is more of a false myth, some concepts like this pre-workout window is important. The main benefits of adhering to this include:

• Help maximize the performance of the teen.
• Improve the body structure and composition.
• Fat loss acceleration.

Relationship between Nutrient Timing and Breakfast

        So what should your teen eat for breakfast or should he or she even it at all? It is a very debatable concept with some expert advising that it may not be necessary to even eat breakfast while others advising certain types of meals with specific nutrients. For those who recommend breakfast, they argue that it should contain very low amounts of carb and high amounts of fat. Such a breakfast will of course help raise the energy levels, maintain higher mental function and accelerate fat burning from the body.

 

         There is no enough evidence to support this though and everything is currently in grey areas. Anything is possible and some even propose that proteins during this time will be great. Therefore, for teens as well as any other person who is looking into the issue of nutrition timing, breakfast timings are not well researched. Ones preferences and also what one wants to achieve should be the driver.

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Relationship between Nutrient Timing and Night

          Almost every concept for nutrient timing seems to be a false myth and this one seems to be yet another one. It is generally believed that reducing carbohydrates at night will definitely lead to weight loss. It is a false myth that has been spread across the globe to the extent that people are actually into it. In truth however, when you reduce the carbs, the calories are also going to be reduced. The calorie-deficit that is the result of this will ensure that there is weight loss. It is therefore not a matter of timing but a matter of reduction of one thing, which then affects another.

          Reducing carbs at night might in fact be the opposite of what is expected. This is because some experts have proved that carbs at night might help improve sleep quality. For teens therefore, nutrient timing at nigh seems to be out of question and not a suggestion at all.

Nutrient Timing Vs. Just Eating

        Despite the fact that nutrient timing has been around for several decades now, more and more research is slowly disapproving it and making it obsolete. What remains is for the teens therefore is simply eating without the stress that comes along with nutrient timing. However, there must be order behind just eating as we are going to see next.

Teen athletes

          When talking about nutrition and teens, it is important to consider this concept of physical activity. This is because teens who are physically active have unique nutrient requirements, which we will consider here.

Teen Nutrition Composition

       For teenagers, their food should contain certain components that help sustain them through this period. They should be able to get the right balanced nutrients with more calories and most basic nutrients such as proteins.

           A teen’s diet should comprise more or less of the following:

• Fruits and vegetables that contributes to about 2000 calories every day.
• Calcium about 1300 mg per day. The calcium should be fat-free or with less fat. The common sources milk and yogurt.
• Proteins which are much needed to help build muscles and as well as other rapidly growing muscles. Popular sources of proteins include lean meat and poultry.
• Foods, which are rich in iron. Iron is essential in both girls and boys but will be particularly useful in girls who lose a lot of blood through menstruation.
• Whole grains. Whole grains are very good sources of the much needed energy during the teen phase of life among other important roles.
• For teenagers, fat should be limited as much as possible. Fat of about 2 to about 30 percent of the total calories will be a good amount for the teens.

Vitamins and Minerals

         Vitamins and minerals should be part and parcel for teen nutritional diet. There are several vitamins and minerals all of which serve different functions in the body. Calcium and iron are particularly important for those teens who are physically active because they bring about strong bones as well as sufficient supply of blood to the muscles respectively. Iron is abundant in many types of foods such as the fish and most green leafy vegetables and many more others. Calcium on the other hand is rich in such foods as milk and milk products.

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        Many vitamins are also very important and can easily be acquired from different types of foods especially fruits and vegetables. Having a balanced diet is sure to give the best result in terms of getting the required vitamins as well as mineral salts.

Carbs

           Of course, when one thinks about energy sources, the first thing that comes to mind is carbohydrates. This have been proved beyond doubt to be a very nice source of energy and are therefore a very crucial part of teen nutrition. Teens should never think of cutting back on carbs and especially when they are active in sports, it may cost them a lot in terms of performance.

 

         A good thing about this carbs is that they are readily available in most foods and hence there deficiency is rare. Sources include fruits, vegetables and whole grains. However, there is some selectivity when it comes to eating the carbohydrates. For instance, processed grains are not generally recommended while whole grains such as brown rice are more appropriate in the sense that they provide extra nutrients that may not be in processed grains. Also, carbohydrates that have a lot of sugar should be avoided as much as possible. Such carbs when taken especially before the game tend to gives people a quick burst of energy within a short time and then leave them without anything shortly afterwards.

Proteins

            For proteins, it will depend on whether the teen is physically active or not. Physically active teens will definitely need more proteins as compared to their less active peers. Proteins are easily acquired from the common foods that teens eat now and then every day. While it is generally assumed that eating lots of proteins leads to gain of large quantities of muscles, it is not very true and such muscles can only be acquired from training and abundant working out. In fact, those teens who take large quantities of proteins in the name of gaining large and strong muscles end up with some side effects that include

• Occurrence of dehydration.
• Loss of considerable amounts of calcium from the body.
• Occurrence of kidney abnormalities.

Protein sources include fish, lean meat and peanut butter.

Fats

          Should teens take fats or burn them? Well, technically speaking, excess fats are not recommended. However, a little fat is very necessary and teens should purpose on having them in their diet. Fats are important for long lasting energy. Carbs get used up fast and therefore fats come in a little while later after the carbs are done.

           Fats also differ in types and teens are advised to take certain types and avoid other types. The main types are unsaturated and saturated fats. Unsaturated fats are considered healthier for teens and can be found in such foods like vegetable oils and some types of fish. The unsaturated fats can further be grouped into trans and cis fats. Again, cis fats are the best for teens as well as any other person. Some of these fats are particularly abundant in meat and other high fat dairy products.

             For fats, timing can be of essence. It is not good for example to consume fats a short time before and after exercise for physically active teens. This is based on the fact that fats tend to make digestion slow.

Are supplements essential for teens?

           For supplements, it is really good if teens know the consequences that using certain supplements will bring. There are certain supplements that can be used without actually doing any harm while there are others that come with extreme negative effects.

• Anabolic steroids

          Anabolic steroids are among the most commonly abused supplements nowadays especially for teens in sports as well as bodybuilders. For teens, these should be supplements that they should try as much as possible shun. This is because most anabolic steroids are derivatives of hormones or hormones and will definitely have adverse side effects.

 

       Anything that interrupts with the normal hormonal composition will also interfere with the normal functioning of the body. Common side effects of using anabolic steroids include:

• Male pattern of hair loss on the forehead.
• Shrinkage of the testicles.
• Growth of facial hair in girls.
• Depression and mood swings.

Salt tablets

          Salt tablets are common supplements to reduce dehydration. However, the belief seems to be a false one since salt tablets demonstrate to actually be the reason behind dehydration in teens and people who use them. The salts also, especially when taken in large quantities tend to have side effects such as:

• Causing nausea and vomiting.
• Brings about painful cramps.
• Causes diarrhea.
• Damage to the stomach mucosa.

Proteins and energy bars

         There are some supplements in form of proteins and energy bars. These are some of the supplements which are not 100% important and at the same time not 100% useless. They have not been implicated in doing lots of harm to the body and therefore can safely be used occasionally.

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Dehydration and teen Nutrient Timing

          Water is also another very important composition of teen nutrition that is very essential. Teens should always ensure that they avoid dehydration as much as possible. This is especially when it comes to teens involved in sporting activities. A lot of water is lost during exercises and this might be a great contributor to dehydration. Dehydration is related to such conditions as the feeling of overheated and some form of headaches. Teens in hot and humid conditions are likely to get dehydrated.

           Dehydration will definitely lead to reduced performance and that is why people not only teens should strive to remain as dehydrated as much as possible. Different people require different amounts of water daily. This will depend largely on the size of the person, their age, how much they are involved in physical activities as well as the surrounding environmental conditions.

         Highly physically active teems should at least drink water just before and after exercise as well as during the exercise every about 15 minutes. It is not necessary that one feel thirst before drinking water. Thirst in fact simply implies that you begin dehydrate a long time ago. At the same time, it is not necessary that you force yourself to drink water.

          Some sports provide specific nutrient added water. The water is usually important in case of long periods of training but water is no different either. Carbonated water and drinks are not preferred during the exercises due to their probability to cause stomachache. Also don't drink energy drinks. In fact, avoid the energy drinks at all costs because they have caffeine as well as other components, which have the stimulant effect of caffeine.

Caffeine and Physically Active Teens

             Teens who are in sports sometimes are tempted to use supplements with caffeine such as the energy drinks that we have talked about above. Caffeine has many effects in the body but importantly here is that it is a diuretic. Diuretics are substances that basically cause formation of more urine by the kidneys. It might be one of the causes of dehydration but the concept needs more research. Due to its diuretic effects, it cause an increase in the heart rate as well as leading to hypertension. It also leads to reduced quality of sleep and also having an effect of making someone abnormally anxious. The effects when combined will lead to a reduction in performance.

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           Despite the fact that some experts have found small benefits of caffeine especially in those endurance sports, it is best to keep away from it. Its benefits seem to be way below the side effects.

Conclusion

           Teen nutrition can be very confusing. While there are times when nutrient timing is good, sometimes just eating will be a really good option. Nutrient timing has come a long way and while it is being seen as a false myth, there are some concepts that actually hold true and should be good for teenagers and there complicated nutritional needs. During teenage time is also a time when most people involves in sporting activity. They need to eat certain foods and avoid certain supplements. Weighing the two concepts, it is just good that teens just eat instead of chaining themselves with a theory that lacks full scientific evidence.

Best Diet Plan for Beginners

        It really matters to eat right after you get up. Skipping first meal can set you up for overeating later in the day and you want to aim for a breakfast that combines good carbs and fiber with some protein. Take a look at this Diet Plan for Beginners bellow.

Week 1	Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1 (Breakfast)	7-9h	Cereal(100g), a glass of low-fat yogurt or milk.	Low-fat yogurt, rye bread with honey (1 slice), protein shake	Rye bread (1 slice) with low-fat yogurt and 1 egg.	Oatmeal, wheat germ(80g), low-fat yogurt	Blend together: 1cup milk 1tbs protein powder, 1 cup frozen strawberries, cashews-30g	Peanut butter or almond butter on rye toast(2 slices) with some juice.	Salad(cucumber, pickle, tomato, whatever you want) and wheat germ bread(1 slice)
Meal 2 (Lunch)	12-13h	Soup, White boiled meat( 100g) with salad(green salad, tomatoes, cucumbers)	Any kind of  boiled meat(100g)with potatoes(70-100g), salad( your choice)	Brussels Sprout Salad and grilled chicken(100-200g)	Roasted fish with rice(80g)	Any kind of boiled or roasted meat with potato.	Combine potato, tomato with low-fat cheese and steak	Kale salad with salmon and avocado(You can eat a lot of it, it’s low calories)
Meal 3 (Snack)	17-18h	Coffee, after about 15 mins eat some fruits( half banana, kiwi, strawberries, etc.) about half of the volume of your fist.	When no training, take some omega 3 fats like almonds and hazels or just an apple.	Coffee, after 15 minutes eat boiled rice(100g) and peanuts or almonds(40-50g)	You can combine fruits and omega 3 fats like peanuts, almonds, and hazels.	When there is no training, take some peanut or an apple.	You can combine fruits and omega 3 fats like almonds and hazels.	When there is no training, take an apple.
Workout	Half to one hour after meal 3	Weight training +   crunches 12-10-8 5sets Barbell Rows 25x5	/	Punching. 2min. 5-12 sets	Pushups with squats and crunches. 10times,8sets	/	Swim(30m sprint,20m Slow)x10	/
Meal 4	Before 20h and earlier	Half banana after a workout, then white meat(150g) and cucumbers.	Light protein meal with veggies. Your choice.	50g of fruits. Few grams of cereal and 5 egg whites.	Boiled rice(150g) and boiled beef(150g)	Cucumbers, low-fat cheese or yogurt.	Broccoli, veggies and light meat(200g)	Light protein meal(yogurt, cheese, egg whites, veggies
Week 2	Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1 (Breakfast)	7-9h	2 scoops Protein 50g OATS WITH SPLENDA AND CINNAMON 1/2 cup	Oatmeal with Fresh or Frozen (No Sugar Added) Fruit	Peanut butter or almond butter on rye toast(2 slices) with some juice.	Egg White Omelet Hash Browns Bowl of Blueberries	Hot Whole-Grain Cereal with Blueberries Tea or Coffee	Fresh Fruit Yogurt hole-Grain Bagel, Toasted Fat-Free Cream Cheese	Low fat yogurt, rye bread with honey (1 slice), protein shake(need it cause of last evening workout)
Meal 2 (Lunch)	12-13h	99% LEAN GROUND TURKEY 6 oz BROCCOLI 1 cup, ALMONDS 1/4 cup	1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes)	Baked Potato with 2 Tables Fat-Free Sour Cream and a Sprinkling of Chiv., Scallions	Big Handful of Grapes	1 Cup Diced Fresh Fruit 1 Snack Bag of Baby Carrots	Chicken with Cherry Tomatoes	2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar
Meal 3 (Snack)	17-18h	YAMS 8 oz, peanut butter	Take an apple, some fruit or salad with 100g of white meat	combine fruits and omega 3 fats like almonds and hazels	Turkey Sandwich	1 Cottage Cheese and Fruit	Brown Rice(100g)	Sweet Potato
Workout	Half to one hour after meal 3	Weight training +   crunches 12-10-8 5sets Barbell Rows 25x5	/	BARBELL BENCH PRESS - MEDIUM GRIP 5 sets of 15, 12,10,10,10 reps	Pushups with squats and crunches. 10times,8sets	/	INCLINE DUMBBELL PRESS 4 Sets 12,10,10,8 reps	/
Meal 4	Before 20h and earlier	SALMON 6 oz fresh grilled BROCCOLI 1 cup	6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout	Light protein meal(yogurt, cheese, egg whites, veggies	Boiled rice(150g) and boiled beef(150g)	Ear of Corn, some meat	Spinach Salad	1 cup frozen strawberry nonfat sugar-free yogurt

Week 3	Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1 (Breakfast)	7-9h	1 Cup Fresh Fruit 1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries	Peanut butter or almond butter on rye toast(2 slices) with some juice.	6 egg whites 1 package of spinach	1/2 cup oatmeal made with water 6 egg whites cooked with 1 yolk 1-piece of fruit	1-cup whole-grain cereal 1-cup 1% milk 1 piece of fruit 1 Tbsp. peanut butter	1/2 cup oatmeal made with water 7 egg whites cooked with 1 yolk 1/2 cup strawberries	Protein shake made30-40 g whey protein and 1 cup berries, yogurt, salad
Meal 2 (Lunch)	12-13h	to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as Red Bean and Leftover Veggie Soup	Butter Beans With Lemon and Scallions	1 scoop of 100% Whey 1 cup of skim milk serving of KASHI GO LEANCruncH	4 slices of lean turkey 1/2 cup of grapes	Brussels Sprout salad and grilled chicken(100-200g)	Whitefish Fillet tsp of vanilla extract lemon juice	1 cup green veggies 8 oz. chicken breast
Meal 3 (Snack)	17-18h	Tuna Sandwich, boiled rice	4 slices of lean turkey 1/2 cup of grapes	1/4 cup of Quaker Oats 1/2 cup of skim milk, take some fruit	1 cup green veggies 6 oz. lean steak Large baked potato with skin	Low-carb, low-sugar protein bar	4 slices of lean turkey 1/2 cup of grapes	Large baked potato with skin (3-4" in diameter) 1 cup green veggies 6 oz. chicken breast
Workout	Half to one hour after meal 3	BUTTERFLY 4 Sets 12,12,12,12 reps	/	LEG EXTENSIONS 5 Sets 15,12,12,10,10 reps	BARBELL SQUAT 5 Sets 20,15,12,10,10 reps	/	Swim(30m sprint,20m Slow)x10	/
Meal 4	Before 20h and earlier	Sweet Potato Salad with Honey Mustard Dressing	Curried Quinoa and Tofu	Easy Tangy Salmon Soba Noodles With Spicy Cucumbers	4oz. Chicken Breast 1/4 cup of sliced almonds	Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli	16-oz. can tuna (in spring water) made with 6-8 stalks asparagus	Protein shake made w/ 30-40 g whey protein

Week 4	Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1 (Breakfast)	7-9h	Oatmeal with Fresh or Frozen (No Sugar Added) Fruit + yogurt	Greek yogurt Raspberries, Granola, Eggs	Protein powder, Coconut milk, Cherries, flaxseeds, ice, water (smoothie)	Egg Whites 4 Cheese (Cheddar) Scallions 2 Apple 1	Protein Powder Blueberries1 cup Almonds 1 oz.	Oatmeal, wheat germ(150+g), low-fat yogurt or low-fat high protein cheese	Blend together: 1cup milk 1tbs protein powder, 1 cup frozen strawberries, cashews-30g
Meal 2 (Lunch)	12-13h	Lettuce, ground beef, tomato, red onion, mayo, green beans	Brussels Sprout salad and grilled chicken(100-200g)	Steak (Grilled flank steak) 6oz. Chickpeas, cucumber	4 slices of lean turkey 1/2 cup of grapes	Tilapia, parmesan cheese, yams, broccoli, butter	1 cup Men's.soup 1 can of tuna(canned in water)2 tbsp. low fat mayo	Brussels, Sprout salad, TOFU (high protein food), pasta
Meal 3 (Snack)	17-18h	Coffee, after about 15 mins eat some fruits( half banana, kiwi, strawberries,etc.) about half of the volume of your fist.	4 slices of lean turkey 1/2 cup of grapes	Banana, fruits, any kind of carbs. Intense training=sugars	Combine fruits and omega 3 fats like peanuts, almonds, and hazels.	When there is no training, take some peanut or an apple.	Take a piece of cake or pancakes, sugars Banana is awesome.	Some light protein meal with few carbs.
Workout	Half to one hour after meal 3	Weight training +   crunches 12-10-8 5sets Barbell Rows 25x5	/	Punching. 2min. 5-12 sets	Pushups with squats and crunches. 10times,8sets	/	Swim(30m sprint,20m Slow)x10	/
Meal 4	Before 20h and earlier	Whitefish Fillet tsp of vanilla extract lemon juice	Chicken 6oz, quinoa salad, walnuts, craisins	. Protein Bar (Recovery Shake.)	Shrimp Brown rice	Boiled rice(150g) and boiled beef(150g)	Spinach Feta cheese, Bell Pepper	pound cooked shrimp ½ bag mixed frozen stir-fry vegetables

Week 5	Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1 (Breakfast)	7-9h	Egg whites, oatmeal, veggies	Eggs 3 Cheese (Pepper Jack) Spinach 1cup Peach	1 slice whole-grain bread 1/4 medium avocado 1 large egg, cooked in 1/4 tsp. olive oil Top egg with a pinch of pepper clementine	1 cup all-bran cereal 3/4-cup skim milk 1/2 cup blueberries	Oatmeal with Fresh or Frozen (No Sugar Added) Fruit+ yogurt	Baked salmon & eggs	Protein shake, milk, toasted bread
Meal 2 (Lunch)	12-13h	4 slices of lean turkey 1/2 cup of grapes	1 pound cooked shrimp 1 bag mixed frozen stir-fry vegetables	Brussels, Sprout salad, TOFU (high protein food), pasta	Roasted fish with rice(100+g) or pasta	1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes)	7 oz. lean steak 6-8 stalks asparagus	Kale salad with salmon and avocado(You can eat a lot of it, it’s low calories) + meet(your ch.)
Meal 3 (Snack)	17-18h	Coffee, sugars and a little bit of peanut.	Light protein with veggies	Fruit and Yogurt	Hazels, sweet potato or oatmeal	When there is no training, take some peanut or an apple.	Hazels, peanut, coffee	When there is no training, take an apple.
Workout	Half to one hour after meal 3	Weight training +   crunches 12-10-8 5sets Barbell Rows 25x5	/	Punching. 2min. 5-12 sets	Pushups with squats and crunches. 10times,8sets	/	Swim(30m sprint,20m Slow)x10	/
Meal 4	Before 20h and earlier	Boiled rice(150g) and boiled beef(150g)	Take protein powder with yogurt	Half banana after the workout, pasta or rice and veggies with beans.	Whitefish Fillet tsp of vanilla extract lemon juice	Protein with yogurt, milk or juice.	Boiled rice(200+g) with beans	Boiled chicken or beef with veggies.

         Here is the 30-day challenge that I copied from one of my fallowing instructors on the internet. He says it’s good to change weight during this challenge.

1.  Don’t skip meals.
2.  Eat more frequently.
3.  Go for home-made foods.
4.  Stock healthy foods in your kitchen and refrigerator.
5.  Include all food groups in your diet plan.
6.  Choose smaller plates and bowls, this helps in eating less.
7.  Have some food at home before leaving for any party.
8.  Avoid added sugar as well as salt.
9.  Add fruits and vegetables to your dishes whenever possible.
10.  Avoid zero carb or restricted diet plans.

         *Protein shake cannot replace full breakfast meal. You have to eat carbs because you need to refill the glycogen after the cardio. You can mix your protein with yogurt or milk to have a better effect. Add your protein shake on every breakfast. When you don’t do training in the mornings, you can just have your protein shake and that’s it.

Gold Rules: 

        Before cardio in the morning, you should drink lemonade without sugar or honey. Just pure lemonade. More lemon, less water. It’s going to refresh you. If you feel like you could do a 10minute cardio before you eat your breakfast, do it. That is going to speed up your metabolism. Cardio could be jogging, squats and pushups, punching, whatever you like to do. Personally, I do not consume cardio before breakfast because it makes me feel a little bit dizzy.

Must Read:: The Do’s And Don’ts Of Low And High-Intensity Cardio

    Lunch has to be high protein meal with a little bit of omega 3 fats (these improving your brain functioning) and few grams of carbs. Eat fewer calories on your non-training days because you won’t be able to burn them. After about 4 hours after lunch, you should eat your (Meal 3/ Snack).

Must Read:: 4 Meals with Most Protein to Take If You are Body Builder

   It has to contain more carbs or fats because you need them to maintain energy through the workout.*Because your training is in the morning, you should fallow training day nutrition plan(just for meal 3-snack) like Tuesday, Friday, and Sunday. Carbs are not the enemy. Remember that.

Tips to follow:

           Your training has to be cardio. For example The Stairmaster for 30min on your workout days. When you are on the treadmill, set it to a high incline and do 15-second sprints with 45 seconds of rest for 10 rounds. Variants of sprints and jogging are good for your heart and pulse.

           Your body burns more calories when your workout isn’t monotonous; jumping rope is a good way to burn fat too if you know how to use it. I do not know if you are capable of these. You always can set lower goals on your workouts and then slowly improve and get better.

Priceless Pieces of Advice for diet plan

          If you are not in training, try jogging, only. I will leave the training program as it is but you can choose what time of the day you want to do it. I made this cardio plan that you can combine with your BJJ training but if you feel you don’t need it, just skip it.

          Your post-workout meal has to contain little carbs because you need to refill that glycogen your muscles have spent. Of course, proteins for building them. It must not contain red meat or something hard to digest.

         I hope this was helpful. I really tried. Be patient, please. Just try hard, be persistent. The most important thing is not to eat fast food, fats, sugars, and follow up on this diet plan for your aims.

Good Protein Sources for the Best Diet Plan:

• Eggs
• Fish
• Lean red meats
• Poultry
• Low-fat
• Fat-free or raw
• Whey
• Milk
• Casein

Good Carbohydrate Sources for the Best diet plan:

• Whole grains
• Oats
• Fruits
• Fibrous vegetables
• Starchy vegetables
• Whole grain pasta or bread
• Sprouted bread

Good Fat Sources Best Diet Plan:

• Fish oil
• Flaxseed and oil
• Olive oil
• Fish
• Nuts
• Coconut oil
• Avocados

IF POSSIBLE, DRINK PROTEIN AFTER EVERY TRAINING!