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Ivan's Newsletter
February 15, 2007 -- Issue 023
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This issue includes...

Combine Creatine with this supplement for maximum performance

* Creatine and Beta-Alanine supplementation
effects on athlete's performance

* The "2070" case study

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Creatine and Beta-Alanine supplementation
effects on athlete's performance
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It is one thing to see studies, done only on
animals, but it's a completely different story
when studies are performed on humans, better
yet - on athletes...

I am going to introduce you to a study, recently
conducted in the College of New Jersey (Hoffman J,
Ratamess N, Kang J, Mangine G, Faigenbaum A,
Stout J.).

These researchers used for their experiment 33
football players for a period of 10 days. The
purpose of this experiment was to establish if
there is any difference in the athlete's
performance when supplementing with Creatine
only or with Creatine + Beta-Alanine.

Side note: Beta-Alanine is the only beta- amino
acid in nature (the rest of them are alpha-).
Its functions in the body are to act on a
cellular level to increase the levels of Carnosine -
a compound, directly involved in the ATP and
Nitric Oxide production.

More on that in another issue. Back to what
I was saying...

So, the researchers split the athletes in three
smaller groups. The first group they gave a
placebo (ineffective substance), the second
supplemented with Creatine only, and the third
with a Creatine and Beta-Alanine combination.

They wanted to see what the changes would be on
these several parameters: power, strength, changes
in body composition and changes in the endocrine
system production (the hormones, being released
in the body).

Long story short, after the 10-week study the
scientists compiled the data and concluded:

- Strength increased significantly in the
Creatine and Creatine + Beta-Alanine groups.

- Resting testosterone concentrations were
elevated in the Creatine group.

But..

- The Creatine + Beta-Alanine group was the one
that showed the greatest shift in lean body mass
and percentage body fat, or change in the body
composition.

What does all this mean?

While Creatine supplementation is great for
strength increase, and we all know that already,
Creatine + Beta-Alanine might be even better
as this combination has proven to be effective
even for lean body mass increase AND for fat loss.

Keep in mind I'm just sharing with
you what the researchers in this university
discovered WHILE EXPERIMENTING WITH ATHLETES
(HUMANS).

I haven't tried this combination myself just
yet, and I'm not able to speak from my own
experience.

If you want to go ahead and try this stack
make sure to send me a note in a month or two
to let me know how this worked for you.

Here is the Creatine I personally take

And this is the Beta-Alanine I'm going to buy
myself:

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The "2070" case study
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If you are short on time, jump straight to the
end of this part of the newsletter to see a
2070 cal fitness nutrition plan with all the
details.

-

What I pride myself to be especially good at
is sports nutrition. That's one of the reasons
I wrote the free ebook "How To Build A
Personalized Meal Plan" (if you haven't gotten
it yet, there is a link to it further down the
newsletter).

That's why I created FitNA, too.

I used to use the same formulas I gave you in
the e-book. Nowadays things have changed.

I fire up FitNA, feed it the information it needs,
and get a completely personalized diet plan for
each day of the week, including recipes for
"take-out" snacks, and even a grocery list.

Anyhow, I was thinking the other day how nice
it was going to be if I used FitNA to generate
a bunch of different daily menus, based on
different personal data.

With this I will achieve two things:

1. I will show you how a real meal plan for an
athlete should look like (in case you're using
the above mentioned e-book and still don't know
what you should have at the end).

2. In case you don't want to bother calculating
everything yourself and you don't care to pay
$6.95/mo. to use FitNA anytime you want,
you can use these to make some minor changes
and customize them for your own use.

With all that said, here is where you need to
go to see how a fitness nutrition plan for
2070 calories/day looks like.

Go here

That's all for now. Talk to you soon.

- Ivan

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Copyright 2007 by IvanNikolov.com.
All rights reserved.
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