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      "title": "Beta Alanine - Performance Enhancing Tingles",
      "body": "Do you feel the tingles? Beta-alanine is responsible for those (harmless) tingles you feel from many pre-workout formulas, including Ignite. \n\n![whatpreworkout.jpg](https://cdn.steemitimages.com/DQmUZPY86nnuoob9ixrD4iKTLEgMMwTYufuKHKsaUFCJkYa/whatpreworkout.jpg)\n\nBeta-alanine has been shown over and over to increase muscular endurance as well as moderate to high intensity endurance like CrossFit, rowing and sprinting.\n\nHow's It Work?\nBeta-alanine turns into the molecule carnosine after being ingested. Carnosine is stored in cells and acts as an acid buffer by being released in response to a drop in muscular pH.\n\nBasically, it decreases cellular acidity from intense exercise.\n\nWhere's The Proof?\nThis meta analysis comprising of 15 studies showed a 10.49% increase in muscular endurance in exercises ranging from 60-240s.\n\nAfter 12 weeks, amateur soccer players increased their sprinting performance by over 20% compared the the placebo group. During the study, only 2 out of 8 of the placebo group showed improvements while 8 out of the 9 participants in the beta-alanine group improved.\n\n16 boxers were given beta-alanine daily for 10 weeks and found punching force was 20x higher and punch frequency was 4x higher than the placebo group at the end of 3min punching bag rounds.\n\nHow Do I Take It?\nLike creatine, you can not take beta-alanine and expect an instant performance boost (although there is some stimulatory benefit taking it pre-workout, which is why it is found in Ignite). It takes time for the carnosine created by the beta-alanine to increase in your muscles.\n\nThe good thing is the benefits are lasting and stick around even if you are not able to take beta-alanine for some time. Carnosine has a clearance rate of only 2% every 2 weeks. So the longer you take beta-alanine, the more carnosine you build up and the longer you will benefit from it.",
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      "body": "Congratulations @xwerks! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@xwerks/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@xwerks) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=xwerks)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "Cluster Dextrin is also known as highly branched cyclic dextrin (HBCD). It is a carbohydrate that is significantly different from other high GI carbohydrates such as dextrose and maltodextrin. Cluster dextrin being a carb, is essential in providing the body with energy, especially during exercise to enhance performance. It also plays a major role in recovery.\n\n# What does Cluster Dextrin do?\n\nCluster Dextrin enhances athletic and gym performance by carrying out several different functions. Here is what Cluster Dextrin does for your body:\n\n#### Provides Energy\n\nFirst of all, being a carb, Cluster Dextrin provides the energy your body requires. What this means is you are able to perform for longer and harder without quickly reaching exhaustion. When you train this way, you can be sure to see significant muscle growth.\n\n#### Decreases Stress Hormone Response during Exercise\n\nWhen you are engaged in physical exercises, your body releases stress hormones. They signal your brain to make you reach exhaustion so you stop exercising. When you use Cluster Dextrin, production of stress hormones is inhibited. Therefore, you get to work out longer for faster gains.\n\n#### Enhances Your Neural Drive\n\nUse of cluster Dextrin has been shown to enhance neural drive. It gives you more focus during your workouts and higher endurance. It results in high quality workouts every time for the best results.\n\n# What Makes Cluster Dextrin better than Other Carbs?\n\nCluster Dextrin is touted to be the best carb on the market because it has some properties that differentiates it from the rest. Here are some properties that make it stand out from the rest;\n\n#### It Has Low Osmotic Pressure\nLow osmotic pressure means that cluster Dextrin is able to pass through the stomach quickly and effectively. As a result, it ensures you neither feel bloated nor nauseated as you workout after using the supplement.\n\n#### It Is Highly Soluble\nHigh solubility means Cluster Dextrin supplement is quickly absorbed into the body. It maintains a high blood sugar level without inhibiting the fat burning process. The supplements ensure you have more energy to exercise longer and burn more fats in your body.\n\n# Benefits of Using Cluster Dextrin\n \nHere are some of the benefits you can enjoy from using [Cluster Dextrin](https://xwerks.com/collections/nutrition/products/motion) supplements as your carb supplement source:\n\n* Provides your body with energy for better athletic performance\n* Enhances your endurance in physical activities\n* Promotes fat burning\n* Promotes recovery and repair\n* Doesn’t cause nausea and bloating\n\nWith Cluster Dextrin, you get a better source of energy for better performance. It can be used\nintra-workout or pre workout, depending on your workout sessions.",
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      "body": "https://cdn.shopify.com/s/files/1/0666/3683/files/crossfit-supplements_grande.jpg?958845853350961635\n\nThe Essentials\n\nThe Basics Vitamin D+K - Studies show over 40% of adults (80% of African Americans) are deficient in Vitamin D. Supplementing with Vitamin D has multiple benefits such as; increased mental function, bone health, immune health and well-being. It can also reduce the risks of cancer, heart disease, multiple sclerosis and diabetes. People deficient in Vitamin D can also experience increased Testosterone levels by supplementation. Take at least 2,000 IU a day along with 500mcg of Vitamin K, to increase effectiveness. Must be taken with fat for proper absorption.\n\nZMA - 35-45% of adults do not get proper Zinc intake and over 70%, according to the World Health Organization, do not ingest enough Magnesium. Zinc is an antioxidant and immune-boosting supplement. 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      "body": "Krill Oil vs Fish Oil\nOmega-3s (EPA and DHA) are essential fatty acids critical to multiple functions in your body. 'Essential' means they must be ingested since your body can not produce them on its own.\n\nThe benefits from Omega-3 are seemingly endless - it helps support your heart, brain, joints, immune system and more.\n\nThe best way to consume omega-3 is to eat fatty fish, such as salmon. If you are not able to, supplementing is recommended. How you supplement is very important:\n\nKrill Oil vs Fish Oil\nBioavailability\n\nBioavailability is how easily your body can absorb something. Krill oil has been shown to absorb up to 68% better than fish oil.\n\nThis increased bioavailability means you only need, roughly, 2/3 the serving of krill oil to fish oil. \n\nSafety\n\n95% of fish oil was found to be rancid in a test of 113 popular brands in Norway. 50% in Canada, 27% in the US and more than 80% in South Africa and New Zealand. \n\nAstaxanthin\n\nKrill oil naturally contains astaxanthin and tocopherol which help to prevent oxidization. It has been shown to remain stable even after being stored in 100° temperatures.\n\nAstaxanthin also has numerous other health benefits. In a clinical trial, astaxanthin supplementation itself (not in combination with omega-3 from krill) was shown to decrease inflammation (CRP) and lowering DNA damage while also improving immune function.\n\nAstaxanthin has also been shown to help increase HDL-cholesterol (good cholesterol) as well as decrease triglycerides in another clinical trial - suggesting it can play an important role in cardiovascular health.\n\n\n\nSourcing\n\nYou typically have no idea where your fish oil is from - both location and species wise. This can leave you at risk for consuming factory farm fish which are exposed to hormones, chemicals, heavy metals (mercury) and more. \n\nKrill is typically caught in the wild in cold remote parts of the ocean. Xwerks Omega, for example, is sustainably fished in the Arctic Ocean, we are able to track the exact GPS coordinates where it was caught.\n\nCombined with the short lifespan of a of a krill, living in the waters of Antartica minimizes any exposure to any ocean toxins, such as mercury, by being far from industrial contamination.\n\nIf you want to learn more about the krill oil found in Xwerks Omega, check out the video below:\n\nhttps://youtu.be/dDhLNG7u7XM",
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