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Featured Article - Vitamin C                 

Vitamin C

Vitamin C, also known as ascorbic acid, is responsible for countless functions in the body. Most people are aware that vitamin C is great for helping to ward off colds but it has many other important function as well such as lowering blood pressure, relieving stress, keeping the immune system healthy and producing collagen. Vitamin C is also a powerful antioxidant. One function that vitamin C provides is producing collagen. Collagen helps to heal injuries such as broken bones, lesions, sprained joints along with many other injuries. Because of vitamin Cís healing capabilities, it is thought that this vitamin can help muscles recover faster and better after a workout. It also may reduce pain and bruising associated with bodybuilding.
Vitamin C also helps to give structure and maintain bones, teeth, cartilage, capillaries, veins and muscles. By strengthening arterial walls, vitamin C may lower blood pressure. It is responsible for many functions which help us live longer, healthier lives.


Humans do not have the ability to produce vitamin C therefore all the daily required amounts must come from either diet or supplements. The body processes vitamin C very quickly so it is important to make sure that vitamin C is part of your diet regularly. Because the body processes vitamin C so rapidly, many nutritionists suggest taking vitamin C three times per day. Humans also cannot store it making it even more important that vitamin C is a daily part of everyoneís diet. The USA Recommended Daily Allowance of vitamin C is 60mgs but many doctors and nutritionists suggest amounts closer to 500-1500mg per day for the average person. If you are considering bodybuilding or want help fighting off a cold, somewhere between 1500-5000mgs of vitamin C per day should be more effective. Because vitamin C is water-soluble, any excess of the vitamin that you have in your system is flushed out of your body through your fluids. Something else to keep in mind if youíre taking a vitamin C supplement is to take it in a liquid form as opposed to a pill form. Taking it in pill form makes it difficult for your body to absorb the vitamin properly.


For those of you who are not taking a vitamin C supplement, itís important to make sure that youíre eating enough foods that are vitamin C rich. It is found almost exclusively in fruits and vegetables. Itís widely known that citrus fruits such as oranges and grapefruits are high in vitamin C but many other fruits and vegetables are also high in the vitamin. For example, cauliflower, strawberries, brussel sprouts, broccoli, cabbage, kiwi, potatoes, and pineapple are all good sources of vitamin C. Cooking fruits and vegetables that are high in vitamin C may destroy a lot of the vitamin so it is best to eat sources raw. Also keep in mind that since vitamin C is water soluble, itís best to store fruits and vegetables that are vitamin C rich in minimal amounts of water so as to make sure that food retains as much of the vitamin as possible.

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This is a unique article written by Emily Roy for Schwarzenegger.ca
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Creatine - Featured Article at Naturalmuscle.CA

Most people will say that bodybuilding supplements are vital to any bodybuilder's training program. Among the top of the bodybuilding supplements is creatine. Bodybuilder's believe that supplementing creatine into their diet helps them achieve bigger strength gains. Creatine is one of the most widely used and sought after bodybuilding supplements. As a bodybuiler I consistently interact with people supplementing their diet with creatine.

So what is creatine anyway?

Creatine is already inside each of us. Creatine is produced by the liver, kidneys and pancreas. Creatine is responsible for the energy inside the muscles. Once inside the muscles it is converted to creatine phosphate and eventually in to adenosine triphosphate (more commonly referred to as ATP). ATP is the muscle's energy source and is responsible for the contraction of the muscle. Once this energy has been exerted (muscle contraction) then ATP becomes ADP. This is when creatine phosphate and ADP create ATP and the cycle begins again.

Written by: Brad Belanger

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