Synephrine (Sinefrin) is the main active substance in the fruit tree citrus Aurantium. The fruit is also known as zhi shi (in traditional Chinese medicine). In various parts of the world the fruits are green or orange. Synephrine (Sinefrin) in chemical terms is very similar to ephedrine and Pseudoephedrine that are ingredients in many generic drugs as medicines for allergy, to weaken and increase the energy containing Ma Huang.

Preparation differs from ephedrine in that Synephrine (Sinefrin) is poluselectiv simpatomimetik (it affects certain tissues to obesity, and not affect other tissues such as muscle of the heart), while Efedra affect all tissues equally and thus often cause side effects. It is that, unlike the medication containing Efedra that cause certain cardiovascular side effects such as high blood pressure, palpitation, Aurantium extract of no effect as pulse and blood pressure.
Researchers at the University of Marsar in Atlanta showed that Synephrine (Sinefrin) is a moderate stimulant similar in effect to caffeine and Efedra. It has similar effects: increases energy, suppresses appetite and increasing the rate of metabolism, and increased consumption of energy. In traditional Chinese medicine zhi shi is used to stimulate QI (Chi).
Dose of 4 - 20 mg of Synephrine (Sinefrin) per day is the typical dose, which is available in 200 - 600 mg. of a standardized extract of citrus Aurantium (3 - 6% Synephrine). Studies on animals used high doses of isolated (cleansing) Synephrine, showed increased blood pressure, but - New studies conducted on humans have not demonstrated any cardiovascular side effects.
The most likely explanation for the effect of weakening, as a result of citrus Aurantium / Synephrine /, reduced appetite and increased thermogenesis. Although these effects are real, they are - at least compared to the dramatic effects caused by Ma Huang (Efedra of alkaloids).
So, to summarize information about Synephrine (Sinefrin):
In use, you can train a heavier or more intense depending on what you need. Increased thermogenesis will allow you to reduce fat in your body, and those who can not reduce appetite, you will find a faithful helper in this difficult struggle. • vision;
• the normal functions of the mucous membranes and skin;
• the structure of the hair;
• development of bones;
• the formation of white and red blood cells;
• normal growth;
• Immune system;
• breeding functions.
Lack of vitamin A can cause:
• nyctalopia;
• fatigue;
• lack of appetite;
• headache;
• inflammation of the edges of the eyelids;
• inflammation of the connective tissue;
• skin infections;
• drying hair;
• formation of dandruff;
• amendments to the mucous membranes;
• formation of warts;
• weakening of the resistance forces.
Required daily quantity: 1-2 mg. It is possible svrahdozirane which is harmful.
Vitamins of group B: There are about 15 different B-vitamins that act interrelated. It is that they all appear simultaneously in the diet, and that the needs of different organisms are different.

Vitamin B1 affects:
• exchange of carbohydrates;
• nervoobrazuvane normal;
• the proper formation of muscles.
Lack of vitamin B1 can lead to:
• beriberi;
• disturbances in digestion;
• lack of appetite;
• weakening of concentration;
• memory disorder;
• sense of confusion;
• depression.
Required daily quantity: 0,8-1,5 mg.

Vitamin B2 affects:
• normal growth;
• supply of energy to cells.
Insufficient vitamin B2 may result in:
• svrahchustvitelnost to light;
• inflammation of the connective tissue;
• Eye diseases;
• excessively oily skin.
Required daily quantity: 1.5 mg.

Vitamin B3 works to:
• normal fat metabolism;
• protection of the skin.
B3 shortages may lead to:
• sun allergy;
• pellagra;
• disturbances in digestion;
• disturbances in growth;
• insomnia;
• memory disorder;
• hallucinations;
• depression.
Required daily amount: 10 mg.

Vitamin B5 affects:
• the normal formation of antibodies;
• resistance forces of the body;
• the negative consequences of taking antibiotics and is required for building cells.
Lack of vitamin B5 can cause:
• diseases of the skin and nails ksomite;
• difficult healing of wounds;
• digestive disorders.
Required daily amount: 10 mg.

Vitamin B6 affects:
• normal contents of magnesium;
• brain activity;
• activity of the muscles;
• necessary for the formation of red blood cells.
Shortage of vitamin B6 can cause:
• anemia;
• fatigue and dizziness;
• hair loss;
• skin diseases;
• weakening of concentration;
• weakening of memory.
Required daily volume: 1.5 - 2 mg.

Vitamin B7 affect:
• normal growth;
• kolesterina level.
Lack of vitamin B7 can cause:
• svrahkolichestvo of holesterin;
• breach of fat metabolism.
Required daily quantity: not yet clear.

Vitamin B8 affect:
• metabolism;
• formation of normal skin and hair.
Lack of vitamin B8 can cause:
• skin diseases;
• muscle pain;
• psychiatric disturbances.
Required daily quantity: not yet clear.

Vitamin B9 affects:
• construction of normal cells;
• the formation of red blood cells;
• metabolism.
Lack of vitamin B9 may cause:
• fatigue and dizziness;
• lack of appetite;
• anemia;
• disturbances in growth;
• skin diseases.
Required daily quantity: 0,05-0,1 mg.

Vitamin B12 affects:
• the formation of red blood cells;
• renewal of the cells;
• building muscle;
• normal growth;
• the normal functions of the nervous system.
Shortage of vitamin B12 can cause:
• lack of appetite;
• irritability;
• bleeding from the gums;
• anemia;
• disorders of growth.
Required daily quantity: 0.001 mg.

Vitamin C affects:
• construction of the normal resistance forces;
• normal development and growth;
• the proper functioning of the nervous system;
• the normal functions of muscles;
• the proper functioning of the metabolism;
• need for maintenance and operation of the tissues.
Lack of vitamin C can cause:
• failure of the immune system;
• allergic reactions;
• bleeding gums;
• ocular diseases;
• amendments to the bone;
• fragility of the hair;
• amendments to kravonostnite vessels;
• formation of haematomas;
• psychiatric disturbances.
Required daily quantity: 80-150 mg.

Vitamin D affects:
• exchange of calcium and phosphorus;
• growth.
Lack of vitamin D can cause:
• dekaltsifikatsiya bone;
• atrophy of bone;
• softening of the bones (osteomalatsiya);
• spontaneous bone fractures;
• inflammation of the gums;
• muscle spasms;
• disorders of growth.
Required daily quantity: 0.2 mg. Possible overdose, which is dangerous.

Vitamin E has an impact on:
• construction of cells;
• metabolism;
• normal sexual development;
• the functions of blood.
Shortage of vitamin E can cause:
• visual disturbances;
• loss of pigmentation of the teeth;
• muscle weakness;
• muscle spasms;
• destruction of muscle cells;
• muscle degeneration;
• degradation of red blood cells;
• premature birth;
• lack of fertility.
Required daily amount: 10-25 mg.

Vitamin F influences:
• operation and structure of brain cells;
• Skin Nutrition;
• blood clotting.
Lack of vitamin F can cause:
• skin diseases;
• arteriosclerosis;
• bronchial asthma;
• diseases of the liver and biliary tract.
Required daily quantity: so far not known.

Vitamin H:

affects the normal growth and strengthens resistance forces against the sun.
Lack of vitamin H may cause skin infections.
Required daily quantity: 0,15-0,3 mg.

Vitamin K:
affect the normal clotting of blood.
Shortage of vitamin K can cause difficulty clotting blood.
Required daily quantity: 1-4 mg.

Vitamin P:
affect the elasticity of the capillaries.
Lack of vitamin P can cause the absence of resistive forces.

Required daily quantity: not yet known.

1. Take any form of creatine immediately after training. Dose of 5-8 g is determined by weight and which muscle groups are trained - if these are the legs, adhere to the upper limit of intake.
2. Take creatine about 0.5 l of lukewarm water, stir it well and drink immediately, without waiting to utai. During the day drink enough water - 3-4 liters. It is to take creatine and dextrose.
3. Why water and dextrose?
Imagine that the cell is a garage in which the door is closed. It opens only if the insulin level is high enough. Dextrose is a high-index glitsemichen about 100 units and do outside in the blood, it shall inform to increase pancreatic secretion of insulin, and he in turn gives the command to the muscle cell to be opened. If he is in the form of creatine phosphate, it quickly binds to the ADP molecule and provide the necessary amount of adenosine triphosphate - the energy for muscle contraction. For its part, the water rushing into the cell volume gives and muscle looks bigger and fresh (the intracellular, but not subcutaneous water). In the open box and enter the blood veshtetva food. If you have eaten foods rich in fat did not combine carbohydrates with fat - it will avoid the invasion of fat in the muscle cell. And once in open box nahluva all, why not take so neodbhodimite for rapid muscle recovery amino acids and proteins? This formula yields sledtrenirovachen reception type creatine + dextrose + water + amino acids and bezmastna diet (nutrition) before workout.
4. Can creatine be accepted prior to drill for energy and power? The key to opening the box-dextrose to enter the creatine will first increase the insulin level. This is not desirable before workout. Muscle has a number of CF enrgiya in the first seconds to perform muscle cuts. In the longer aerobic exercise device recovers losses ATF. Energy in endurance sports for use carbohydrate products supplied in stages over time energy
And another thing - creatine drink and water enter the cell, where most people reduced mobility and elasticity of muscle, which hinders the effectiveness of training. If you want to take creatine before it, this should be at least 1.5-2 h before. We already know what serves for each group of energy drinks. We need to know what are some of its components and which occur in our body. So you have the information necessary to read and understand the labeling of them.

Carbohydrates

Most sold as energy drinks contain a certain concentration of carbohydrates (glucose, sucrose, maltodextrin, fructose or galactose). Be careful with them because if there is a high accumulation can produce a reduction in the rate of fluid absorption from the intestine into the blood and thus can prevent rehydration during exercise, in addition to produce gastrointestinal discomfort and laxative effects.

Caffeine

It is a central nervous system stimulant that causes muscle increase performance and increase the utilization of fatty acids as an energy saving glycogen, the main source of energy during sport. This explains why the International Olympic Committee defines doping substances such as caffeine. Caffeine also induce feelings of well being and alertness. Unfortunately, some high doses of caffeine can cause headaches and slight if ingested after starting the exercise, caffeine may have a laxative and diuretic.

Herbs

Many energy drinks contain herbal extracts of seeds of guarana, cola nuts and leaves of grass mate. They are also challenging and many people prefer them rather than caffeine because they consider it healthy.

Pyruvate

Is the salt of pyruvic acid and is presented as a fighter of fatigue as well as an effective fat burning. In large quantities produces gastrointestinal discomfort.

Proteins and amino acids

Proteins are used as fuels. Individual amino acids such as glutamine, arginine, taurine and the branched-chain amino acids (leucine, isoleucine and valine), increase glycogen storage in muscle during recovery after exercise.
Taurine is involved in the metabolism of fats to facilitate absorption, transport and use of fatty acids to obtain energy. Other functions are related to muscle tissue.

Creatine and carnitine

The amount of creatine added to most energy drinks tend to be very small to have any effect on performance
Carnitine is associated with fatty acid metabolism and is used to delay fatigue by stimulating greater use of fats as an energy source during exercise. All nutritional trademarks seems to be the perfect combination, although many of the messages attached to confuse consumers who are not sure what to choose between the existing variety. The creator of the concept of these products was Robert Cade, a physician and scientist at the University of Florida, who in the 1960s developed a method to replenish fluids and nutrients that athletes lose in sweat. These research are numerous and were developed and marketed many of the sports drinks that we know today.

Just for athletes?

Known as sports drinks are designed with a specific goal: to meet with the taking of a single share of energy needs, fluid and / or electrolyte for professional sportsmen.
These drinks also serve the sports fan who feels attracted by the messages that accompany them, and uses them regularly with a view to improving their physical condition or speed up its recovery, although not always necessary, because the length and intensity of sport practiced, would be sufficient with drinking water.

Choosing the best drink

Many people choose these drinks (liquid, powder, envelopes, etc..), Although, sports nutrition experts say that several factors influence the desirability of taking a drink or another, such as type The duration and intensity of exercise, environmental conditions (temperature, humidity) and individual differences sweating, among others.
The sports drinks are common components: water, simple carbohydrates (glucose, fructose, glucose ...) or complex (glucose polymers) and electrolytes (sodium, potassium, chlorine, phosphorus, magnesium, calcium, etc.).. Some brands include colorants and additives, vitamins, flavorings and sweeteners. The difference between the two lies mainly in the degree of concentration of its components.

Types of sports drinks:

isotonic, hypertonic and hypotonic

Isotonic drink
Contains sugars and electrolytes at the same osmotic pressure as blood (330 miliosmoles / liter -mmosml/l-). When two solutions have the same osmotic pressure are said to be isotonic. For this reason, the fluid leaves the stomach, where it enters the intestine and then absorbed into the bloodstream goes smoothly, thus facilitating quick and optimum absorption of its constituents.
If exercise is intense, the atmosphere is warm or sweating a lot, take an isotonic drink helps to replenish fluids, electrolytes (especially sodium and chlorine) and energy (glucose), lost during the effort. Helps delay fatigue, prevent injury by heat (cramps, fainting ...), improve performance and speed recovery. In sports and long-term average / high is recommended that preparations containing glucose polymers (maltodextrins), not only glucose or fructose, of its ability to ensure a sufficient supply of energy without the risk of digestive disorders. Drinks also help to speed recovery in cases of diarrhea, since its composition to be similar to oral serum that is sold in pharmacies, and its pleasant taste, are often better tolerated. And they can become the best drinks for those who are reluctant to drink water alone, as children and the elderly.

Hypertonic drinks
Contain higher concentration of solutes per unit volume of blood. The secret body water to dilute the liquid until it is too concentrated to become isotonic. They are appropriate long-term efforts in cold weather, where sweat loss is small and does not need to compensate as many liquids, but if you need an extra supply of carbohydrates. If the athlete takes hypotonic or isotonic drinks, not getting enough carbohydrates and risk of suffering a "slut." In other situations, if the concentration of these beverages over 10%, delayed gastric emptying and water absorption, which can cause gastrointestinal problems that affect sporting success (bloating, cramps, diarrhea, etc.)..

Hypotonic drinks
The concentration of particles per unit volume is lower than that of blood plasma (lower osmotic pressure). Water is the best example. Overall, after moderate exercise that lasts less than an hour, to which many people are accustomed, it is not necessary to provide an extra electrolytes and is simply drinking enough water before, during and after exercise to achieve an adequate hydration. The water, in combination with a balanced diet gives the body the necessary levels of electrolytes.

The last two drinks, hypertonic and hypotonic, have slower rates of absorption, this being a disadvantage if it is a fast fluid replacement and energy. Casein, a milk protein