Por Somos De Quisqueya 
¿Qué relación tienen Santo Domingo, la capital de la Republica Dominicana, y Barcelona, la segunda ciudad más importante de España, país de Europa (“el culo de Europa”, dicen algunos por estar muy cerca de Marruecos, país pobre de África de 37 millones de personas, con el que hace frontera)? ¡Pues nada! Ni siquiera el idioma, pues en Barcelona tiene dos idiomas oficiales: castellano y catalán, además del inglés que muchos utilizan para comunicarse en todo el país.
(En España existen seis idiomas oficiales: el castellano, valenciano, gallego, euskera y aranés, además de algunos dialectos. El catalán es un idioma regional, con más parecido al francés que al castellano. Pero el tema lingüístico es distinto al que quisiera tratar en estas breves notas)
De lo que sí quisiera hablar es del parecido que tiene Santo Domingo y Santo Domingo Este, entre otros municipios, con Barcelona. Como ya les dije, no hay ninguna similitud, parecido ni parentesco.
Santo Domingo es una selva, donde nadie respeta a nadie ni a nada, donde no hay régimen de consecuencias. No sólo Santo Domingo, la ciudad primada de América, donde se creó la primea universidad, la primera iglesia, etc., la República Dominicana es un desorden mayúsculo, sin disciplina ni orden, un infierno.
Peculiaridades
Barcelona, en cambio, es una ciudad hermosa, limpia, ordenada, con un sistema de transporte público envidiable para la mayoría de las ciudades latinoamericanas.
Para los Juegos Olímpicos en 1992, los segundos en un país hispanoparlante, después de México en 1968, la ciudad recibió un remozamiento total que le dio un esplendor propio de un acontecimiento universal.
Estuve en Barcelona durante una semana en una actividad oficial del Instituto Dominicano de las Telecomunicación (INDOTEL) y quedé gratamente impresionado por el comportamiento de los ciudadanos, su arquitectura, sus calles y su excelente sistema te transporté, tanto público como privado, la seguridad ciudadana, la educación de sus ciudadanos, calles anchas de varios carriles, uno para los taxis, otro para los autobuses y para los vehículos privados.
Nadie se come la luz roja de los semáforos, y, contrario a lo que ocurre en nuestro país, la luz amarrilla es señal de disminuir la velocidad. En cada esquina hay semáforos para los peatones que solo cruzan la vía cuando la señal lo dice. Las motocicletas, los taxis, los autobuses. Todos se detienen en para darle paso a los ciudadanos que se amontonan en las intercepciones esperando la señal del semáforo. Nadie cruza en rojo, ni los vehículos, ni los peatones. El respecto a las leyes de tránsito es absoluto. (igualito que aquí)
(Los dominicanos que residen en España, igual que los que viven en Estados Unidos, se educan desde que llegan a esas naciones, porque en ellos, contrario a lo que sucede en la República Dominicana, existe un fuerte régimen de consecuencias)
Barcelona es una ciudad bien diseñada, bien cuidada, con una arquitectura admirable, que los turistas, estudiantes de arquitectura pueden disfrutar a plenitud. Sus edificios no son tan altos, amenas siete. ocho y diez pisos, en su mayoría, pero bien concebidos. Nada parece estar hecho al azar. Los parques abiertos por donde la gente camina libremente echándole alimentos a las palomas. Se observa a muchos caminar con sus mascotas (perros grandes, entrenados y educados)
El sistema de taxis funciona a la perfección. El metro y el monorriel garantizan el transporte colectivo.
Los agentes de tránsito no parecen necesarios dado el respeto por la ley. Las consecuencias que pagan los violadores, cada vez más escasos, son grandes. (Igualito que aquí)
No en balde Barcelona recibe más de 26 millones de turistas al año.
En fin, amigos, me encantó Barcelona. Si usted, alguna vez en la vida tiene la oportunidad de ir a España, no deje de pasar por Barcelona. ¡No se arrepentirá!
Creatine is a naturally occurring compound that’s made up of three amino acids – glycine, arginine and
methionine. Whereas several different varieties exist,
most of them have minimal research inspecting their effectiveness.
The restricted analysis inspecting liquid types indicates that they’re less efficient than monohydrate powders (32, 33).
This allows your muscles to stay saturated and helps
you reach peak potential. Overwhelmingly, the obtainable proof reveals a clear, albeit modest, benefit to supplemental creatine on physical efficiency.
No research have reported a performance-reducing impact of creatine, save for early weight acquire, which may scale back short-term performance in sports like swimming or running.
Nonetheless, there is some nuance in how a lot potential benefit is there, as this differs by outcome
of interest. In addition, Kre-Alkalyn will improve your athletic performance
by allowing for quick bursts of intense train whereas rising muscle
drive and power, making it one of the best creatine choice
for crushing exercises and gaining fitness. If you are attempting
to gain mass, then monohydrate is a greater possibility,
as it’ll ship more creatine to your muscles than Kre-Alkalyn. This
can lead to elevated progress hormone ranges in your
physique, leading to more muscle mass.
Hellem et al. (2015) studied the consequences of supplementation of 5 g of creatine per day used as monotherapy (i.e., without concomitant antidepressants) on depressive symptoms over 8
weeks in individuals with methamphetamine dependence. In this open-label trial involving 14 subjects, the authors found
that HAM-D scores were significantly reduced by as quickly as 2 weeks after the start of creatine supplementation.
They also discovered that Beck Anxiousness Inventory scores had been significantly lowered,
and that mind [PCr], measured by 31P MRS, have been considerably increased after 8 weeks.
Brain [PCr] had been higher on the second 31P MRS scan compared to baseline, suggesting that creatine supplementation increased [PCr] [193].
Studies have shown reduced [tCr] in MDD in the left dorsolateral
prefrontal cortex (PFC) [125], posterior cingulate cortex (PCC) [126], and left hippocampus (HC) [127].
A research in of geriatric depression discovered lowered [tCr] in the PFC in individuals
with remitted depression compared to healthy controls [128].
There have been claims that creatine supplementation brought on hair loss, weight gain,
and kidney disease. For example, one study revealed by the
Journal of the Worldwide Society of Sports Nutrition found that customers
who take creatine monohydrate often acquire twice as much body and fat-free mass compared to those that don’t take it.
This is equal to a further 2 to four kilos during 4 to 12 weeks of coaching.
Now that you’re aware of the advantages of creatine supplements, it’s time
to debate every thing you need to know about creatine HCL vs.
monohydrate.
We hypothesized that a combination of creatine monohydrate supplementation and
resistance training might attenuate myostatin expression and modulate
downstream targets, promoting more accentuated
changes in white gastrocnemius than within the soleus muscle.
Mixtures between train coaching and creatine interventions resulted in higher lean mass and lower muscle protein catabolism [10,11].
Another attainable effect of creatine supplementation is
the adaptive modulation of myosin heavy chain (MyHC)
isoforms in skeletal muscle fibers [12,thirteen,14,15,16].
MyHC isoform profiles determine the muscle fiber phenotype; generally,
predominantly MyHC I fibers have larger gradual twitch-oxidative traits, while fibers containing more MyHC II principally have a quick glycolytic metabolism [17,18].
Skeletal muscular tissues have a diverse proportion and distribution of extremely adaptable fiber sorts so that phenotypical aspects
can be affected by several molecular signaling pathways, which regulate protein synthesis and
myogenic exercise [19,20]. Particular Person variations between creatine supplementation and (A) baseline and (B)
placebo condition.
This doesn’t happen instantly, so it’s no problem to combine your powder with
water right before you devour it. Supposedly, this could enhance
its potency and reduce side effects such as bloating
and cramping. When minor side effects do happen, they typically
contain an upset stomach or cramping.
Creatine is able to buffer lactate accumulation by decreasing the necessity for glycolysis [126], decreasing ROS [127] and restoring calcium homeostasis.
Desk 2 presents an outline of the extent of evidence for creatine supplementation for chronic, atraumatic mitochondrial
dysfunction. Subsequently, the research
aimed examine the results of short-duration creatine monohydrate supplementation on AC measured by AC[La-]+EPOCfast and MAOD, and on anaerobic energy pathways (i.e., ePCr and e[La-]),
and time-to-exhaustion during high-intensity running.
Low ratios have been positively correlated with low contractile perform, more severe coronary heart failure symptoms,
and a better danger of mortality [175,176,177]. In addition, the values of e[La-] weren’t altered after
creatine supplementation. The eOXID additionally remained unchanged, in all probability because of the lack of enchancment in efficiency.
A creatine-induced discount of pro-inflammatory cytokines (e.g., IL-6) and different
markers of inflammation (e.g., TNFα, PGE2) might help
explain some of the neuroprotective benefits observed in patients with central nervous system-related diseases [6].
It can also clarify reviews that creatine supplementation attenuates inflammatory and/or muscle harm in response to intense train [274,295,296,297].
On the other hand, there have been a number of research in mice suggesting that creatine supplementation may impair airway irritation, thereby exacerbating
exercise-induced asthma [298,299]. Further research is needed to
know creatine’s anti-inflammatory and immunomodulating effects,
however it is clear that creatine can affect these pathways.
Claims suggests that creatine pyruvate can foster improvements in train endurance, peak power,
and promote larger bioavailability. We consider that everyone can optimize
not only their athletic performance however their human potential.
The means we imagine we are in a position to optimize efficiency is through transparency,
clinically effective doses, and clinically proven elements
with evidence-based outcomes. An animal research found that Creatine HCl was
38 instances extra soluble than creatine monohydrate [R].
However, even with this one willpower there aren’t any human medical trials additional
assessing the solubility of creatine HCL in humans. This
conversion process may sound time-consuming, but it’s one of many fastest ways for the body to generate gas.
«Creatine phosphate recharges the body shortly, giving your body the vitality it must proceed performing,» says Bogden.
Giulia aims to translate evidence-based science to the general public via instructing and writing content
material. She has worked 4+ years in clinical settings
and has also revealed articles in academic journals. She is into running,
swimming and weight lifting, and enjoys spending time in the mountains (she has a delicate spot for hiking and snowboarding in the
Italian Dolomites). Yes, the two creatine sorts work equally when taken at
doses of three to five grams day by day, and you’ll switch from one form to the opposite at any time.
A 161-gram container (32 five-gram doses) of PEScience’s TruCreatine costs $19.ninety nine.
Despite ATP getting used at excessive charges, the lower
in ATP levels during resistance coaching is usually small or statistically insignificant.
A Quantity Of studies have proven this, suggesting that
ATP is being nearly entirely regenerated throughout
exercise. In turn, we in all probability don’t must rest lots in order to replenish our ATP shops.
Research have proven creatine monohydrate successfully increases lean muscle mass, improving general efficiency.
It also reduces muscle fatigue, permitting you to perform more repetitions with weight.
A double-blind placebo managed examine conducted at The Ohio State University and printed within the Journal Of Strength And Conditioning evaluated a one rep max on bench press after 10 days
of creatine supplementiation. The examine found that creatine monohydrate and creatine magnesium chelate demonstrated similar efficiency outcomes, with no distinction demonstrated between both [R].
Plus, it’s backed by a mountain of scientific proof, making it the gold standard on the earth
of creatine supplements. The hottest, and the most researched type of creatine complement is creatine
monohydrate. It’s the basic variant and the best alternative for building muscle
mass and rising muscle energy. Differential results of ladder resistance training and creatine monohydrate
supplementation on gastrocnemius (white portion) and soleus muscular tissues.
Resistance training-induced skeletal muscle
reworking is larger in the fast-twitch than the slow-twitch muscle kind.
Kre-Alkalyn, a creatine monohydrate complement produced in powder type,
will get absorbed more quickly than creatine monohydrate, making Kre-Alkalyn perfect for you.
It has been said to have a 90% absorption rate into the muscular
tissues in comparison with monohydrate creatine, which only has 2 to 18%.
Creatine is one of the most researched supplements on the market, with a protracted history of security and effectiveness.
Numerous research prove that creatine promotes larger muscle mass, energy, fats loss, and faster restoration after intense exercise periods.
Based on the proof, Kre-Alkalyn is the one various creatine kind that demonstrates superior performance measures,
in bioavailability, endurance, and performance outcomes as compared
to creatine monohydrate. A study conducted at Texas A&M University carried
out two seven day crossover double-blinded studies to
determine efficacy of creatine nitrate vs. creatine monohydrate.
While each forms of creatine serve to reinforce muscle vitality stores,
creatine phosphate is directly concerned in the immediate replenishment of ATP during high-intensity exercise.
Creatine compounds are intriguing for their unique
chemical structure and the role they play in cellular vitality production. Creatine monohydrate, the most common kind found in dietary supplements, consists of a creatine molecule certain to a water molecule.
On the opposite hand, creatine phosphate is creatine
certain to a phosphate group, taking half in a direct function in the replenishment of ATP throughout
high-intensity actions. Creatine Monohydrate is considered one
of the hottest and extensively researched dietary supplements within the area of sports nutrition and
exercise science…and for good cause.
It increases the body’s shops of creatine phosphate (CP),
which is the most fundamental form of power. Another research showed that taking creatine monohydrate with a bolus of simple carbohydrates
(dextrose) 4 occasions day by day for 5 days increased total creatine uptake in muscle tissue considerably [24].
Loading creatine monohydrate with megadoses has been shown to extend muscle
creatine concentrations by 10%-40% [22]. As Quickly As muscle creatine stores are saturated, a upkeep dose of
3-5 grams of creatine monohydrate per day will suffice. For enhancing efficiency and well being advantages, however, eating
extra creatine-rich meals is not an efficient technique of saturating muscle
creatine stores. Creatine monohydrate is probably the most widely researched type of creatine,
and notably the best in enhancing train efficiency, selling muscle
strength, and rising lean mass.
It’s typically best to take your creatine supplement post-workout (or before breakfast on non-training days).
The major thing is staying constant regardless of what time of day you take creatine.
It’s only a technique to expedite the method of saturating your muscle creatine stores.
Adenosine triphosphate (ATP) is chemical energy that your cells use to carry out primary life-sustaining functions, such as respiration and maintaining a pulse.
Not Like creatine monohydrate, Kre-Alkalyn isn’t degraded to creatinine which subsequently results in larger bioavailability 1.5 grams of Kre-Alkalyn is equal
to about 10–15 grams of odd Creatine Monohydrate.
✔️ Increases Power & Energy – Supports explosive vitality and ATP production for max lifts and high-intensity performance.
In addition, there have been no variations between creatine and placebo conditions
in tlim and within the ePCr, e[La-], and eOXID when expressed in percentages
of complete energetics contribution (Table 2). In addition, 5 submaximal efforts had
been performed as warm-ups and used to assemble the linear regression to permit dedication of MAOD.
All individuals have been verbally inspired to carry out their maximal efforts in all classes, and all
exams were performed on the same time of day to keep away from circadian variations in efficiency and AC (Hill, 2014).
ANIVSA lately permitted using CM in foodstuffs for athletes (reference «Regulations regarding foodstuffs for athletes».
Chapter III, Article 10. The Nationwide Health Surveillance Company
Collegiate Board of Directors. 2010).
5 hundred pounds of cranberries will give you simply five grams of creatine (18).
Tuna has extra purple muscle than another fish as they actually do
not cease swimming. To burn the oxygen required by these
hefty piscine muscle tissue, tuna has myoglobin, a sort of protein of their muscle.
Even though Cod is not promoted as wholesome food, it’s
filled with lean protein, creatine, vitamin B complicated, and minerals.
Among the salt-water fishes, Herring accommodates the best amount
of creatine. When compared to other fishes it is
probably certainly one of the cleanest ocean fish containing
very low amounts of mercury.
This is due to its lowered ability to retain water in intercellular scanning.
This means that creatine HCL can improve oral absorption compared
to creatine alone. As a consequence, elevated ATP levels allow elevated coaching length and
intensity. We discovered that subjects exhibited important improvements in HAM-D scores in comparison with baseline, with an average decrease of roughly 60%.
She holds a Masters in Human Nutrition (University
of Sheffield, UK) and extra recently graduated as a Dietitian (University of Malta).
Crea T1 has shown to be highly delicate to the extracellular and intracellular levels being particularly activated
when total creatine content contained in the cell decreases [12].
It has also been noticed that along with cytosolic creatine, the existence of a mitochondrial isoform of Crea
T1 allows creatine to be transported into the mitochondria.
Indicating another intra-mitochondrial pool of creatine, which seems to play an important position within the phosphate-transport system from the mitochondria to the cytosol [13].
Myopathy sufferers have demonstrated reduced levels of total creatine and phosphocreatine
in addition to decrease ranges of CreaT1 protein, which is
thought to be a significant contributor to those decreased ranges [14].
References:
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