💊Health
Health is a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.
Nutrition
Prefered foods
Blueberries
Benefits: High in antioxidants, anti-inflammatory, supports brain health.
Nutrients: Vitamins C, K, and fiber.
Salmon
Benefits: Rich in omega-3 fatty acids, supports heart and brain health.
Nutrients: Protein, B vitamins, potassium.
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Sport
Isotonic drinks are beverages formulated to replace fluids, electrolytes, and carbohydrates lost during intense physical activity. They hydrate faster than water because they contain a balance of electrolytes and carbohydrates that closely match the body's natural fluid composition. This similarity allows for quicker absorption in the intestines, effectively replenishing lost fluids and electrolytes more efficiently than plain water.
They are only needed for activities where you sweat a lot, e.g. during a hard workout, in very hot weather or when having diarrhea.
tldr; Typically it's recommended to consume 0.8g protein per kg of bodyweight. However a healthy person can probably consume up to 2g protein per kg without negative effects. So the range would be between 60g - 150g of protein per day for a person weighing 75kg. What also matters is the kind of protein consumed. Healthier options are: low-fat dairy products (typical supplements), fish, nuts, beans and lean chicken. Red meat should be consumed in moderation.
Creatine is naturally produced by the body, however only in limited quantities
When muscles need immediate strength they consume ATP, in order to re-fill ATP fast creatine stored in the muscles is used.
Having enough creatine available enables you to lift higher loads or do more reps. It is however not directly useful for endurance workouts.
When supplementing creatine how much is recommended?
General rule 3g/day or 0.03g * body weight in kg
Don't consume with food as the fats may hinder absorption
When taking up creatine, it may make sense to initially have a loading phase with increase creatine intake to fill up the stores faster
Rec: 20g/day for 5-7days
While loading it may also make sense to increase protein intake to improve absorption
it its important to stay hydrated for the best effect & absorption
It is helpful to take creatine every day even on rest day since the body can only store so much per day in the muscles and it is useful to fill up stores for when you need them.
Creatine goes along with gaining weight because muscles store more water in their cells when supplementing creatine. This water increases weight but since it is neither fat nor muscle tissue it doesn't really matter.
Supposedly creatine also helps the brain as the brain is also a big consumer of ATP. There may be several health benefits regarding Alzheimers and similar diseases.
There is no known benefit to cycle creatine supplementation
Brain
Video games: improve problem solving, motor coordination, memory & reaction time, resilience on failure, cooperation and team participation. Depends on the game.
Learn new language: boost gray matter
Travel: inspiration, communication, creativity
Exercise: General health and better sleep, brain connectivity
Art: creativity and cognitive abilities, better cognitive function overall, unfocousing -> interrupt unwanted habits
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