Can Creatine Supplements Really Help Build Muscle?

When it comes to getting the best out of a workout there's no shortage of powders and pills that claim to help in gaining muscle. Creatine is one of the most popular supplements out there according to CNBC Make It.

Jose Antonio, a professor of exercise science, says that the biggest benefit to creatine is that it “helps you train harder” during your workout. Creatine  stimulates the production of adenosine triphosphate, or ATP. This boosts your muscles because ATP is used as energy for cells. These longer and more intense workouts can help you when it comes to building muscle.

Creatine by itself won’t help with muscle growth. In order to have the muscle growth that creatine can give it’s important to use the extra energy to work out harder and do more sets than usual.

How much creatine you consume is an extremely important thing to pay attention to, a high dose can stress your kidneys. It’s recommended that those with kidney disease talk to a doctor before taking any type of creatine supplement due to the kidney stress they can cause.

It's recommended that you have around three to five grams per day. However, if you’re new to creatine, it may be best to base how much you consume on what you weigh. You should have around 0.3 grams per kilogram that you weigh each day for your first three days taking the supplement.

The effects of the supplement can vary which is why it is best to base the does off your weight at first. After a few days you might want to slowly start increasing how much you consume while paying attention to how your body reacts.

Creatine can be incorporated into your diet without purchasing any expensive supplements or powders. It is naturally found in protein-rich foods like beef, cow's milk, chicken, and fish. It’s important to look at the foods you eat before trying to take a creatine supplement for this reason. Ensuring that you're eating a well-rounded diet is something that should be done before taking the steps to add any supplements that might actually be unnecessary.

From fluffy pancakes and crispy bacon to fruits and omelets, the breakfast buffet offers an abundance of choices. As tempting as it may be, there are times when it's probably best to avoid certain food items to ensure a healthy and enjoyable dining experience.

Overall, breakfast buffets make a great choice if you're on the hunt for an economical meal or have specific dietary restrictions or preferences, as they allow you to handpick the items that perfectly match your requirements.

The Centers for Disease Control and Prevention (CDC) reported that foodborne illnesses were responsible for sickness in approximately 48 million Americans. Within this number, it is estimated that around 128,000 cases required hospitalization, and tragically, 3,000 cases resulted in fatalities.

Breakfast buffets that lack proper maintenance and supervision may fall prey to stale and unappetizing food items. Dishes sitting out for too long lose their freshness and flavor, posing a risk to your taste buds and stomach. It’s best to opt for recently prepared items to savor the true essence of a breakfast buffet.

In breakfast buffet setups, hygiene can sometimes take a backseat. With numerous diners handling the serving utensils, there is a potential for the spread of germs and contaminants. Items like communal bread baskets and self-service stations may be susceptible to bacterial growth.

According to the Food and Drug Administration (FDA), buffets should prioritize swapping food trays rather than refilling them with new food to prevent the spread of foodborne illnesses and ensure food safety. The duration for which an old batch of food has been sitting on the buffet is often uncertain. After two hours at room temperature, the risk of harmful microorganisms thriving on the food increases significantly. Refilling food trays creates a potential risk of cross-contamination between the fresh food and any remaining food on the tray.

When encountering a breakfast buffet, knowing which foods to skip is wise. Here's a rundown of foods to avoid at breakfast buffets.

Many establishments opt for powdered eggs instead of fresh ones, as it's a cost-effective way to prepare large quantities of scrambled eggs to cater to numerous guests at once. However, powdered eggs cannot compare to the taste, texture, and color of their fresh counterparts. Another concern lies in the fact that these eggs are pre-cooked, which means they might sit at unsafe temperatures for extended periods.

According to the FDA, serving eggs immediately after cooking is crucial to prevent foodborne illnesses. Unfortunately, in a buffet setting, it's challenging to determine how long the eggs have been sitting out.

Unless you witnessed the fruit being freshly prepared in the kitchen, it's nearly impossible to gauge how long that eye-catching fruit display has been sitting there. According to the FDA, when fruits are cut, their protective skins are breached, leaving the flesh vulnerable to the surrounding environment and any potential bacteria. This creates two primary reasons that heighten the risk of contamination. Firstly, cutting the fruit makes its water content and nutrients readily available to microorganisms. Secondly, without any heating process, disease-causing germs aren't eliminated, further contributing to the potential hazards of consuming cut fruits from a buffet display.

There’s a joy of pouring your own batter into a Belgian waffle maker, flipping it eagerly, and waiting for that gratifying green light before embellishing it with toppings. However, it's best to exercise caution and avoid the waffle station. As per TikToker Brandi Augustus, a former hotel employee, the waffle batter served there is often old and sour. Instead of disposing of the old batter, new batter is mixed with it. It's worth noting that not all places offering breakfast buffets adhere to this practice, but it's wise to stay informed and make a decision based on the circumstances.