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Unveiling the Muscle-Building Power of Creatine: Separating Fact from Fiction

  In the realm of fitness and muscle-building, few supplements have garnered as much attention and controversy as creatine. With claims of enhancing strength, boosting muscle mass, and improving athletic performance, creatine has become a staple in many athletes' and bodybuilders' arsenals. But amidst the hype, it's crucial to delve into the science behind creatine supplementation to uncover whether it truly lives up to its reputation. Understanding Creatine: Creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and it's also synthesized by the body, primarily in the liver, kidneys, and pancreas. Its primary role is to facilitate the production of adenosine triphosphate (ATP), the energy currency of cells, during high-intensity activities like weightlifting and sprinting. The Muscle-Building Mechanism: One of the most touted benefits of creatine supplementation is its ability to increase phosphocreatine stores in muscles. This
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How to boost the hormone of happiness with diet?

 According to statistics, January is the most depressing month of the year. Anyway, lack of sunlight, empty wallet after the holidays, we ate more than we should…

 HORMONI sreće – uticaj na apetit i anksioznost? – Moja Šolja Joge

 But can we do something about it?

 By consuming certain foods, we can stimulate the secretion of hormones that affect our mood. These are hormones:

 Serotonin - it is responsible for sleep, aging, eating habits, biorhythm, pain and changing mental states such as anxiety and stress. Serotonin cannot reach the brain through diet, so the brain must produce its own, so it doesn't matter if the food is rich in serotonin, because none of it will reach the brain

 It is important that food contains the amino acid tryptophan, from which the brain produces serotonin. Foods rich in tryptophan - turkey, milk (cow or goat), young cheese, pecans, peanuts, soy milk, sunflower seeds, peas, beans, bananas, fish, eggs....

 Melatonin - it is created by the pineal gland during the night from serotonin, it helps us fall asleep, adjusts our biorhythm with the cycles of night and day, reduces stress.

 During the day, the pineal gland contains more serotonin and less melatonin, and during the night it is the other way around. So when we don't get enough sleep, less melatonin is produced. Oats, rice, ginger and bananas are good foods for making melatonin. 

Dopamine - keeps our brain awake and active. Participates in thinking, motivation, concentration, emotions, feelings of satisfaction.

 In order for our brain to produce dopamine, it needs the amino acid tyrosine, which it gets from protein foods. Foods rich in tyrosine are cheese and other dairy products, beer, wine, beans, fish, liver, chocolate, bacon, ham, blue eggplant, spinach and tomatoes. 

Noradrenaline - is made from dopamine. It keeps the brain awake and active, participates in mental processes such as thinking, concentration and motivation.

 Since it is formed from dopamine and dopamine from tyrosine, foods rich in tyrosine accelerate the production of dopamine and norepinephrine - cheese, wine, beans, fish, sauerkraut, bacon, ham, blue eggplant, potatoes, spinach and tomatoes.


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