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Cira Pre-Game Pre-Workout Review (2022 Update) – BarBend

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Pre-workout can help boost your physical ability to perform in the gym, elongate stamina for workouts, and shorten recovery time. Ingredients can range from citrulline (which can help with blood flow) to caffeine (which can help with energy) to tyrosine (which can help you remain focused throughout the duration of your workout). 
Cira Pre-Game pre-workout is a strategically branded product marketed towards women, though it is still a top product across the market in general. Cira’s clean (yet undeniably noticeable pink and teal) packaging lists the product’s ingredients, which include l-citrulline, beta-alanine, betaine anhydrous, l-tyrosine, caffeine, l-theanine, theobromine, and AstraGin. Though Pre-Game is marketed as a women’s supplement, the solid dosages, effective ingredients, and reasonable price point make it a top notch pre-workout across the board. 
Cira’s pre-workout formula contains eight primary ingredients: l-citrulline, beta-alanine, betaine anhydrous, l-tyrosine, 200mg of caffeine anhydrous, l-theanine, theobromine, and AstraGin, a proprietary blend of roots and herbs that promotes optimal absorption.
This product is made up of highly-researched and popular pre-workout ingredients, like beta-alanine and betaine anhydrous that can help with endurance and power output. In just one serving — a single scoop of powder — you’ll find six grams of l-citrulline versus the normal three to four grams per serving you may find with other brands, as well as AstraGin that may provide better digestion.
The additional vitamin A in their popular Peach Bellini flavor provides a daily vitamin boost for potential help with immunity, but be watchful of the added caffeine if you’re sensitive — while 200mg is not a ton of caffeine, it may be more than some are interested in having in their pre-workout. 
Cira’s pre-workout contains 30 servings in each container, which comes out to around 411 grams total, and generally costs $39.99, though sometimes they offer sales and discounts for new buyers. 
Costing only $1 to $2 per serving (depending on the sale/discount), Cira is about average when it comes to pricing — some pre-workouts can cost up to $2.50 per serving, but most are in the $1 to $2 range. 
Cira keeps their ingredient list fairly short with only eight main ingredients. The relatively affordable price point may make this a good option for beginners and advanced users alike, who don’t want to spend too much out of pocket on their pre-workout. Plus, it comes in three unique flavors — Peach Bellini, Pink Candy, and Glow-Jito. 
Cira’s patented blend and scientifically-researched formula contains eight vital ingredients that may provide your body the stamina and focus to begin and finish your workout strong. Here’s what you’ll find in each scoop. (1) 
This naturally occurring amino acid found in your body can help blood vessels expand for oxygenated blood to flow during physical exercise, which can help increase endurance. Cira’s blend contains 6,000mg of l-citrulline, which is an average dose for most pre-workout blends on the market — the dosage generally ranges anywhere from three to five milligrams for general health, and six to eight milligrams for workout performance enhancement. (2)
Another popular ingredient for pre-workouts is this bodily amino acid that can help increase exercise capacity during activity and decrease muscle fatigue when resting. There is 1,600mg of beta-alanine in Cira’s formula, which is a standard amount compared across the market. Though, some studies have shown results relating to physical activity with dosages upwards of 4,000mg to 6,000mg. (3)
With 1,250mg of betaine anhydrous included, this amino acid compound can help your cells stay hydrated, is closely tied to keeping your body going for longer, potentially improves resistance training, and may help you gain muscle mass. The recommended amount can vary between 1,250mg to 1,500mg, once to twice daily, depending on usage, body type, and specific physical performance needs. (4)
L-tyrosine is a non-essential amino acid that can help promote weight loss, focus, and even mood during physical exercise. A typical dose is about 150mg for daily use, and this pre-workout contains 500mg of this amino acid, which is common across the pre-workout market that typically ranges between 200mg to 5,000mg per serving. (5)
Pre-Game contains 200mg of caffeine, which can help with energy, alertness, and attention. While many pre-workouts contain almost double this amount of caffeine, Cira sticks to around the equivalent of one cup of coffee so as not to overwhelm the body, causing fewer jitters. (6) 
This amino acid that is found in tea leaves and mushrooms may help provide relief from stress, ease anxiety, and reduce insomnia making it great for those seeking a cognitive boost. With only 100mg, this pre-workout falls on the lower end of the spectrum, though — a common dose is typically about 200mg to 400mg. (7) 
Like caffeine, theobromine is a mild stimulant and is found naturally in substances like cacao (chocolate). Since Cira already contains a normal amount of caffeine per serving, this small dose of 50mg of theobromine can complement the caffeine to help enhance energy while also potentially increasing air flow to the lungs and boosting blood flow. Since the average dose is 250 to 500mg, this 50mg dose likely won’t do anything drastic within this formula. (8) 
The 25mg of AstraGin in this formula can help break down amino acids, increase absorption, and digest ingredients. AstraGin is an herb extract that is registered as safe by the FDA, and the suggested intake is 50mg or less a day. (9) In this formula, it’s key for making sure your body properly utilizes and absorbs all of the other pre-workout ingredients. 
Cira Pre-Game comes in three flavors, all with the same base blend of ingredients, but each with their own flare. Peach Bellini is a twist on the classic flavor of a mimosa with a side of peach. Glow-Jito mimics a refreshing mojito, and Pink Candy compares to a bite of cotton candy. All of these do contain an artificial sweetener, sucralose, which gives them their taste without the added calories.
The Peach Bellini flavor contains sodium bicarbonate and beta carotene (vitamin A). At 1,000mcg and 82mg respectively, these ingredients aren’t going to have a huge impact, but they could potentially provide additional digestive/acid relief and immune support.
Cira’s pre-workout contains a lot of the same ingredients you’ll see in pre-workouts across the market, but it stands out in one major way: It’s marketed specifically toward women. Here are a few tips from us on how to decide what you need from a pre-workout supplement before making your purchase.
Cira’s ingredient list contains only eight major ingredients — l-citrulline, beta-alanine, betaine anhydrous, l-tyrosine, caffeine, l-theanine, theobromine, and AstraGin. Cira does include vitamin A and sodium bicarbonate in their Peach Bellini flavor, which can boost immunity and may contribute to relieving stomach acid. 
However, Pre-Game does not contain creatine, l-glutamine, or vitamin B, which are all common pre-workout ingredients some customers may be after. On the other hand, some customers may want a pre-workout that does not contain caffeine, which would nix Pre-Game from their options, as well. Before you add to cart, just make sure Cira’s ingredients line up with your priority ingredients.
While this is a high-quality pre-workout that anyone can take, it’s important to note that it is marketed toward females. Their formula makeup is similar to many pre-workouts, but their packaging and cite is meant to target females. This branding may push out some of the male intrigue — if you like the ingredients list on Pre-Game, but would prefer a pre that’s marketed more toward men, you can find similar options out there. However, if you’re a male and this branding doesn’t bother you, Cira’s ingredients can be just as effective for you as they are for women.
The three flavors Cira offers for this pre-workout are unique, and even the names themselves might idealize that drinking their pre-workout can be fun, fruity, and sweet. Some, though, may enjoy sticking to a simple flavor palette for pre-workouts such as strawberry, mixed berry, or even no flavor at all. Those who like to stick to classic flavors might want to look for other pre-workout options.
Since Cira does contain caffeine, this product may not be ideal for those looking for a pre-workout that excludes this stimulant. While the dosage is about equivalent to the amount of caffeine you’d find in just a single cup of coffee, overuse or additional caffeine intake outside of this product may cause unwanted side effects for those who are sensitive to caffeine.
From the boost of caffeine and AtraGin that can help aid in digestion, to the unique flavors and solid dose of citrulline, this pre-workout is a well-rounded supplement across the board — though it is specifically marketed to women, which may turn away some male customers. Cira packs most of your common pre-workout ingredients at solid dosages, and doesn’t overdo it on the stimulants. So long as you aren’t on the hunt for a pre that specifically contains creatine, glutamine, or vitamin B, Cira’s blend offers high-quality ingredients that can pack a punch no matter if you’re male or female. 
Overall, Cira Pre-Game is generally safe, though there are a few things to note. The beta-alanine may cause tingling sensations and caffeine may cause jitters if you’re particularly sensitive. If you’re worried about any ingredient in particular — or you’re new to supplements in general — it’s always wise to speak with a medical professional first and foremost.
The FDA states that 400mg of caffeine per day is safe for most people, so taking this pre-workout more than once per day may be too much for the body to handle. It’s best to stick to taking Pre-Game just once before your workout each day.
Since Cira’s ingredients are a blend of natural substances, there is no research showing that you cannot take alternative pre-workouts while using Pre-Game. If you’re concerned that different ingredients may not mesh well, talk to a medical professional before implementing any supplement into your regimen.

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.
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The Difference Between Aerobic and Anaerobic Workouts For Swimmers – Swimming World Magazine

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The Difference Between Aerobic and Anaerobic Workouts For Swimmers
The correct management of aerobic and anaerobic sets within a swimmer’s training will influence performance. This balance includes sharpening cardiovascular endurance and sprint speed. For instance, sprinters are more anaerobic-oriented. On the other hand, distance swimmers rely on the benefits of aerobic sets. In analyzing these types of workouts, the primary difference between aerobic and anaerobic exercise is the workout’s intensity.
Swimmers increase their cardiovascular conditioning by maximizing the amount of oxygen in the blood. The goal is to build cardiovascular conditioning and improve the muscles’ oxidative capacity. For that reason, athletes should perform the sets at a moderately high intensity with minimum recovery between sets. However, since swimmers can consistently breathe and send oxygen through their bodies, aerobic workouts are categorized as “less stressful.” Subsequently, since oxygen is the main source of energy, swimmers should breathe faster and deeper when their heart rate is at rest. Subsequently, athletes can do aerobic workouts for longer periods.
Aerobic training is fundamental at the beginning of the season, approximately during the first eight to 12 weeks. Following this training approach will prepare athletes for high-intensity workouts and competitions that arise later in the season. Meanwhile, sme of the benefits of aerobic exercise include an increase in a swimmer’s stamina and a decrease in fatigue during exercising. Equally important, aerobic workouts also improve a swimmer’s ability to perform more efficient strokes with less energy.
The purpose of anaerobic exercise is to improve the muscles’ ability to lessen lactate. Lactate, also known as lactic acid, is a byproduct produced in the body after cells produce energy without oxygen around. Furthermore, during this process, the body grabs energy through glycogen. Glycogens are stored calories that the body uses when oxygen is not being pumped to the muscles to continue working out.
Anaerobic sets involve short-distance and high-intensity intervals. These strength-based workouts also include exerting a swimmer’s maximum effort. Since it is fundamental to reach maximum effort within the sets, anaerobic workouts can include long periods of rest. Then again, due to their high physical and mental demand, anaerobic sets sometimes are considered “more stressful.”
When done properly, anaerobic workouts benefit a swimmer’s muscle strength and mass, reduce soreness, and boost joint protection.
These sets occur when the athlete holds 1650 yards or 30 minutes (without stopping) pace. While doing so, the swimmer should tolerate the buildup of lactate. To sum up, a threshold set is a long workout in which the swimmer must speed through the set. For that reason, the required effort should be located between the aerobic and anaerobic zones.
Some of the benefits of doing thresholds include improving the swimmer’s stamina, the ability to process lactate, generating aerobic fitness and developing anaerobic explosiveness. Consequently, swimmers will be able to perform more repetitions of high intensity. The threshold set gives the swimmer a better idea of what the desired race pace feels like.
Usually, sprinters do not feel the need to perform aerobic sets. In the same way, long-distance swimmers may exclude anaerobic workouts. However, swimming has evolved and its training methods, too. Therefore, new training phases have emerged such as the threshold. It is best for coaches and swimmers to identify the correct balance between aerobic, anaerobic and threshold workouts. Additionally, it is fundamental that each swimmer keeps straight communication with his or her coach to avoid burnout, injuries and overtraining.
All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine or its staff.
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The #1 Root of Diabetes, According to Science — Eat This Not That – Eat This, Not That

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We’ve consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
The number of people living with diabetes is staggering. According to the Centers for Diseases Control and Prevention, “34.2 million people, or 10.5% of the U.S. population, have diabetes. An estimated 26.8 million people – or 10.2% of the population – had diagnosed diabetes. Approximately 7.3 million people have diabetes but have not yet been diagnosed.” Eat This, Not That! Health talked to experts who explained what diabetes is, what causes it and how to help prevent it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

1

Diabetes and Causes


Dr. Ani Rostomyan, a Doctor of Pharmacy , Holistic Pharmacist and Functional Medicine Practitioner who specializes in Pharmacogenomics and Nutrigenomic says, “Type 2 diabetes is a chronic disease which has multifactorial pathogenesis, which means many factors are involved in disease formation, the root cause of type 2 diabetes is only partially understood even in current day’s medicine. It is a heterogeneous disease and both genetic and environmental components are involved. The combination of these factors, such as obesity, genetics, some ethnicities, certain unhealthy lifestyles, affect insulin release and responsiveness, causing type 2 diabetes. Type 2 diabetes is accompanied with hyperglycemia (high blood sugar), insulin resistance, and impaired insulin secretion, and it is clear that Western lifestyle and diets attribute greatly to vastly growing numbers in the United States as well. Diabetes is getting younger, affecting more and more teens and young adults as well, which again correlates that lifestyle has a tremendous impact on management and prevention of it.”

2

Insulin Resistance


Dr. Pri Hennis, M.D. Family Physician and Functional Nutrition Coach explains, “Type 2 diabetes is a progressive disease caused by a dysregulation of cell response to insulin. Insulin is endogenous to our body and is created in the pancreas. Insulin helps break down the sugar we eat into energy. In type 2 diabetes cells in the body do not respond normally to insulin over time. This causes a rise in blood sugar in the body leading to blockages of small and large blood vessels and nerves. Although type 2 develops typically as an adult, the rise in obesity in America is causing a rise of type 2 diabetes in the young adults, teens and even children. When getting a new diagnosis of diabetes to prediabetes it is important to start some type of lifestyle change in addition to medications if your doctor suggests. Why, you ask? Diabetes is a progressive disease, and the symptoms and damage of the high blood sugars go on much before the actual diagnosis. For most people, without any other risk factors, it can take 10 years to go from normal blood sugars to prediabetes and then to full blown diabetes. So, what can you do to prevent this? Talk to your doctor about your labs checking for diabetes at least annually, if not sooner. If the numbers are not abnormal yet, put in the work with lifestyle changes, ask for support from your doctor sooner than later. Everyone’s journey before and after getting the diagnosis of diabetes or prediabetes is different, so it’s important to ask for help if you are not seeing results in three months.”
RELATED: Lose Abdominal Fat Using These Proven Methods

3

Environmental and Genetic Factors


“It comes naturally to blame someone or something when it comes to a new diagnosis,” Dr. Hennis says. “But remember our current state is the result of our past actions whether self-inflicted, environmental, or genetic. The effects of some of these factors are not always reversible, but if you don’t change your habits today you create more problems. Medications help some but cannot stop you from having the highs and lows of blood sugar if you continue to eat high glycemic index foods. Exercise helps the cells of your body become more efficient with managing insulin. So, walk past the donut in the lunchroom; opt to go for a walk instead. Sugar is addictive and requires a lot of support, so get the help you need from your doctor.”
RELATED: The #1 Cause of COVID-19, According to Science 

4

Poor Nutritional and Lack of Physical Activity


Dr. Hennis states, “It is important to incorporate a healthy lifestyle with both the right foods and right activity to help you. You might have heard your doctor say, “eat better, move more.” But how do you do this, each new habit feels like it needs some drastic changes in your lifestyle. You make a goal and stop after a week because it becomes unsustainable. I can start by sharing some important tips to get you started. Let’s talk about specifics:
RELATED: Think You Have COVID? Here’s the First Thing You Should Do

5

Prevention


Dr. Rostomyan explains, “There is a great body of evidence showing that by the time people are diagnosed with type 2 diabetes, 50% of beta cell function is already impaired so reversal oftentimes refers to managing Diabetes to a degree where major micro and macro vascular complications are prevented, we cannot fully reverse diabetes or cure it, since it’s a metabolic disease and prevention here is the key. Although in some instances it is possible to partially regain insulin sensitivity through weight loss, exercise, healthy Mediterranean Diet, and certain Diabetes medications as well.”
RELATED: I’m a Virus Expert and Here’s How to Escape COVID 

6

Ways to Put Diabetes in Remission


“Prevention and diabetes awareness is the only proven way to avoid type 2 diabetes complications and living and breathing a healthy lifestyle and making core life changing habits is the way to go,” says Dr. Rostomyan. “I suggest the Mediterranean Diet. Adopting diets that exclude refined carbs, sugars, a variety of added sugars and adding foods that don’t increase insulin levels, such as healthy fats and lean protein is the key to keeping the insulin levels low and preventing carbohydrate overload . High insulin levels promote weight gain and more insulin resistance, which is the mechanism of progressing type 2 diabetes to a higher degree.”
Dr. Hennis recommends other methods of prevention. “One habit is drinking one 8 ounce cup of water before putting any food in your mouth. This helps you stay fuller, so you don’t overeat. Another habit is not shopping for processed or complex sugars which include: white flour, candy or juice. If you don’t keep it in your home, you are less likely to consume it. You can buy almond or coconut flour, sugar free gum or real fruit to replace those foods. Another habit is setting aside 15-mins at least three times a week to do some sort of moderate physical activity. This can include doing jumping jacks when your kids are playing, or using a skipping rope. Remember, you don’t have to complicate how to exercise, the important thing is getting it done. Your doctor is always a good support system, and can refer you to a dietician if you need more direction!”

7

The Difference Between Prediabetes and Diabetes


“If your body is starting to become insulin resistant, your blood sugar after an 8 hour fast will show numbers between 100mg/dl – 125mg/dl. If you are diabetic these numbers will be greater than 126mg/dl. For a non-diabetic numbers are below 100mg/dL upon fasting,” Dr. Hennis explains. “You have three options when you are diagnosed with prediabetes: lifestyle change, medication + lifestyle, or medication only. Your doctor can talk to you about what medication options you might be eligible for; however I cannot stress the importance of incorporating lifestyle changes. As humans we don’t like change, but choosing one item you could incorporate in your daily habits can make a big impact. If you change one habit per week, that’s at least 52 habits you can change in one year!” And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.
© 2020 Galvanized Media. All Rights Reserved. EatThis.com is part of the AllRecipes Food Group

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Health and Lifestyle

How to exercise using a deck of cards for a different workout every time – WILX-TV

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LANSING, Mich. (WILX) -How does a deck of cards fit into your exercise routine?
Lieutenant Chris Patterson, with the East Lansing Fire Department, shares a fun and unique way to switch up your workout routine by drawing your next move from a deck of cards.
Copyright 2022 WILX. All rights reserved.
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