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Microsoft word - a guide to supplement use22.doc

A GUIDE TO SUPPLEMENT USE: HELP, HYPE OR HARM
Leslie Bonci, M.P.H., R.D. Director of Sports Nutrition
University
Pittsburgh
Medical Center Health System
432-3674
boncilj@upmc.edu

SUPPLEMENT SPECIFICS
Not a replacement for food
Supplements are NOT the diet
Hydration/fueling and training need to be optimum BEFORE considering supplements
Don’t have the same effect in everyone who takes them
May be ergolytic, NOT ergogenic!
CREATINE:
3 grams/day for 1 month seems to be the safest! And can yield a 5 pound increase in fat-
free mass
Then stop taking for 6 weeks to let creatine levels go back to baseline before taking it
again
Look for products with just creatine, and make sure to take with carbohydrate: A large
glass of juice, sports drink, lemonade.
Not always effective in athletes- some athletes are hyperresponders- they take creatine
and notice a difference in being able to work harder, lift more, and recover more quickly
Some athletes are hyporesponders- they don’t notice ANY changes when taking creatine
May adversely affect balance and agility- especially if one puts on weight quickly
And some athletes notice they feel puffy as a result of taking creatine since part of the
“gain” is increased fluid in the cells. That is why creatine is known as a cell volumizer
Still important to drink enough fluid
You will get creatine in protein foods such as meat, poultry and fish – 16 ounces of
protein a day as beef, pork or fish will provide 2 grams of creatine
The form DOES NOT matter. Creatine monohydrate is preferred over creatine esters or
serum ( they just cost more!)
PROTEIN POWDERS:
MAXIMUM usable amount of protein is 1 gram/pound body weight/day
Look for a protein isolate instead of protein powders with herbs added.
Instant breakfast
- tastes good, cheap, effective
Nonfat dry milk powder- versatile, cheap, excellent source of calcium
Whey protein isolate contains leucine and may be the best choice
Protein BEFORE you lift, such as chocolate milk or a peanut butter sandwich!
MAXIMUM usable amount of protein pre and post lifting is 12-15 grams WITH 25
grams of carbohydrate

AMINO ACID SUPPLEMENTS
Very inefficient ,Costly, and cause upset stomach
BCAAS
Individual amino acids- take too long to be synthesized to whole protein

ENERGY BOOSTERS
Ginseng (?)- an adaptogen- affects the immune system, not an energy source
Caffeine ( Guarana, mate, kola nut) are stimulants but NOT sources of energy
Carbohydrate, Protein and Fat are energy sources

CAFFEINE
How much is safe?
1.4-2.7 milligrams of caffeine per pound body weight:
Example: 150 pound athlete: 210-405 milligrams for the day
UPPER LIMIT: 600 milligrams per day, but ideally not more than 200-300 milligrams at one time
SIDE EFFECTS
Rapid heart beat
RESULT:You may be too wired and your body too tired to perform!
AMOUNT OF CAFFEINE IN VARIOUS PRODUCTS
Beverage Amount

Caffeine/serving
milligrams)

ANABOLIC ERGOGENIC AIDS
Androstenedione/Norandrostenedione/Tribulus – NO increase muscle size or strength!
BANNED in the NCAA and NFL
DHEA- Does not increase muscle size or strength- BANNED
Boron- USELESS > 50 mg per day can cause gastrointestinal distress and appetite loss!
Chromium – will NOT increase muscle mass > 200 mcg per day- TOO MUCH
HMB- Beta-Hydroxy-Beta-Methyl-Butyrate ( may increase muscle mass but $$$)
NO2- Does NOT promote muscle gain or enhance performance
Vanadyl sulfate- USELESS for increasing muscle mass

THERMOGENIC PRODUCTS ( FAT BURNERS)
Ephedrine ( Ma Huang,ephedra,spitonin, sida cordifolia)- BANNED and dangerous
Synephrine ( Zhi shi or citrus aurantium, bitter orange) ? weight loss benefit and
BANNED
Caffeine: Doses 1.5-3 mg/lb body weight More is TOO MUCH, ie. Taroxotone, Hot Rox
L-Carnitine- Useless! DL-carnitine may cause muscle weakness
Hydroxycitrate ( Garcinia cambogia)- A Diuretic
Quercetin- An antioxidant that may keep cells healthy, but does NOT burn fat!
Chitosan/chitin- Derived from the shells of shellfish- Does not block fat absorption!
USELESS
NO2 stimulators- and some contain banned substances
Meditropin
Glutamine?

ENERGY DRINKS
Taurine/@-ketoglutarate- no effect on performance
Guarana, Yerba mate, Kola nut contain caffeine; are stimulants, not sources of energy

DANGEROUS SUPPLEMENTS
GHB/GBL- Gamma Hydroxy Butryone or Gamma butyrolactone
Rest-Eze -Furanone-di-hydro
Star Caps- Contain Lasix
Dieter’s Tea- contains senna and cascara- two very potent laxatives!
Yohimbe- may be toxic to the kidneys and can increase blood pressure
6-OXO contains anabolic steroids
Halodrol contains anabolic steroids

VITAMIN-MINERAL SUPPLEMENTS:
Recommendations:
One –A-Day Centrum


OK SUPPLEMENTS
Sports drinks
Sports bars with more carbohydrate than protein ( Balance,
Zone, Clif bars, Gatorade bars

Source: http://www.gotiffindragons.com/images/A%20GUIDE%20TO%20SUPPLEMENT%20USE22.pdf

Microsoft word - normas para los autores saber.docx

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