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Our bodies create ATP to power all our movements, but they don't usually produce enough. Can you take ATP as a supplement? denosine triphosphate, or ATP, is the main energy source that keeps our bodies alive. In fact, if your body isn't constantly producing it, you're...well...you're clinically dead. ATP has long been thought of as a chemical the body creates from other nutrients, not a substance that can be taken as a supplement. But taking ATP pills or powders could benefit your workouts. What Is ATP? ATP has three phosphate groups (tri-phosphate) in each molecule. When these groups are removed from the molecule, a huge amount of energy is released. Your body uses the energy to carry out a number of critical processes. These include the transportation of  protein  and lipids ( fat ) into and out of your cells, communication between cells, DNA and RNA synthesis, and—last, but not least—the muscle contractions that make movement possible. How ATP Work...

Want a way to boost your energy and focus without all the jittery side effects of caffeine? Look for this ancient Chinese ingredient in your workout products. A relatively new compound is starting to show up in more workout products. Officially known as 1,3,7,9-tetramethyluric acid, theacrine is gaining popularity because of its ability to act as a stimulant—without the usual unwanted side effects. While less known than  caffeine  or  creatine , theacrine shows some promising properties as a pre-workout ingredient that gives a big boost to both physical and mental performance. What Is Theacrine? Found primarily in the leaves of the plant Camellia assamica var. kucha, theacrine has been a long-standing component in the traditional Chinese tea known as kucha, and now appears in pre-workout and energy drinks. It works a lot like caffeine, helping to boost energy and performance while decreasing fatigue. It does this by preventing dopamine from being reabsorbed ...

Whey is one of the best supplements for helping you build muscle and lose fat. Here's what makes it so powerful. To plenty of fitness diehards, whey protein can seem like its own food group. (Spoiler alert: It's not). But despite our long-term commitment to this protein powder, the research is ongoing. Plenty of questions still remain on what makes it so great, what is the best form to take, and what is the optimal timing for it. Grab your shaker bottle and read on to get the full scoop on  whey protein . What Is Whey Protein? Whey comes from milk, which is actually comprised of two proteins:  casein , which makes up approximately 80 percent of milk protein, and whey, which makes up the other 20 percent. When cheese is produced, whey is separated from the solid curds and can be found in the liquid that is left behind. Once separated, it goes through several more processing steps to become what most people recognize as whey protein: a relatively tasteless powder that...

If you already take these supplements or have been wondering about them, bookmark this page to learn about how they can enhance workouts, and when and how much to take for maximum muscular results! Building muscle isn't just a question of "working out" or "dialing in nutrition." It's about finding the perfect symbiosis between both components, to help them feed off of each other. On the physical side, a well-designed workout program will systematically stress the body, giving your muscles a message they have no choice but to heed. You balance volume (how much you train), intensity (how hard), and frequency (how often), trying to maximize each one without detracting from the others. When muscles are stressed systematically like this, they adapt, and performance increases. Nutrition is another variable that's essential for getting the most out of every single workout—and by extension, for maximizing gains over the long haul. Several supplements h...

Your body needs the right amount of iron to work correctly. It's especially crucial for athletes, but not everybody gets enough. Should you take an  iron supplement ? Here's everything you need to know. What Is Iron And What Does It Do? Iron is a trace mineral that helps the body transport oxygen through the blood and muscles, create red blood cells, and release energy from cells.  It's the heme in hemoglobin, a compound in red blood cells that carries oxygen from the lungs throughout the body.[1] Iron is also in myoglobin, which moves oxygen into your muscles. So, having high enough levels of iron is necessary to deliver oxygen to your whole body for energy. How Much Iron Do You Need? The Recommended Dietary Allowance (RDA) for adult men (19-50 years old) is 8 milligrams. The RDA for adult women is 18 milligrams per day.[2] This difference is primarily due to monthly blood loss through menstruation in women. For this reason, the RDA for postmenopausal wo...