Le Modern Agile a été créé en 2016 par Joshua Kerievsky, CEO d’Industrial Logic. Ce dernier décrit le Modern Agile comme une approche plus moderne du Manifeste Agile. Il est constitué de ces quatre principes directeurs :
Tout comme le Manifeste Agile, le Modern Agile a été créé à partir de retours d’expériences de nombreuses entreprises à succès. Il est donc piloté par des principes et il est indépendant de tout framework.
Je trouve cela très bien si on prend le temps de creuser pour s’assurer d’avoir bien compris l’état d’esprit qui se cache derrière ces quatre principes et si on y adhère sincèrement.
En effet, l’apparente simplicité des quatre principes peut donner l’illusion qu’on a compris l’état d’esprit du Modern Agile, et en réalité, agir en contradiction par rapport à ces principes. C’est ce qui s’est passé avec le Manifeste Agile sur de nombreux projets. Voici un exemple typique d’une entreprise Fake Modern Agile.
Dans les articles à venir, je détaillerai chacun de ces quatre principes.
Références
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Exactement. J’aurais pu écrire tout est « SAFe » chez nous ^^.
This doesn’t occur immediately, so it’s no drawback to mix your powder with water proper earlier than you eat it.
Supposedly, this could increase its potency and cut back unwanted
side effects corresponding to bloating and cramping.
When minor unwanted effects do occur, they sometimes involve
an upset stomach or cramping.
Whereas all research don’t report advantages, these findings present some assist that creatine
and/or GAA might have some therapeutic benefit for sufferers with CFS, PFS, ME, and/or fibromyalgia.
However, it ought to be famous that the improvements in useful capacity noticed in these research are just like those noticed in wholesome individuals who take creatine and that pain indices were not significantly affected in all of those research.
As performance-related studies assessed health and security markers, evidence began to
build up that creatine supplementation may also offer some health and/or therapeutic advantages as we age [4,12,14,67,69,70,71,131].
These findings support contentions that it’s prudent for people to consume a minimum of
3 g/day of creatine to support common health as one
ages [1,50]. Due To This Fact, although more analysis is needed, it might be
moderately concluded primarily based on present proof that creatine supplementation can increase mobile power availability and
help general health, fitness, and well-being all through the lifespan. In the quest to
enhance athletic performance and muscle progress, both creatine monohydrate and creatine
phosphate have emerged as in style supplements.
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When left within the intestines, creatine draws in water, rising the potential for subcutaneous water retention and
gastrointestinal distress. Therefore, creatine HCL supplementation will tremendously cut back stomach aches
and diarrhea. To our information, the primary trial to examine creatine for the treatment of depression was performed
by Roitman and colleagues [187]. They examined eight patients with MDD and two patients with BDU and
handled them with open-label creatine at 3–5 g/day for
4 weeks, as an add-on to their existing antidepressants or
temper stabilizers. Though each of the patients with BD developed mania/hypomania and were
withdrawn from the study, seven out of the eight patients with MDD exhibited important
enchancment while receiving creatine.
It helps muscular tissues retain water, which is vital for proper muscle operate and general hydration status.
This facet is particularly essential for athletes who interact in intense coaching and require optimal hydration for
peak performance. The efficiency of creatine in the muscle vitality metabolism is obvious in its widespread use
amongst athletes and health lovers. Its capability to improve high-intensity train efficiency is well-documented, making it a staple
in the supplement regimen of many seeking to optimize their physical capabilities.
However, there are numerous various varieties of creatine which each claim to have certain advantages over the preferred and well-researched type, monohydrate.
This means, kre-alkalyn has the power to ship concentrated
quantities of creatine with out the conversion to creatinine, which is the wrongdoer of many of the side effects.
Whereas some users may expertise some digestive discomfort—entirely depending on the individual—there are no major unwanted effects linked to creatine monohydrate or
micronized creatine. Micronized creatine is made by breaking creatine molecules down into
smaller particles. Additionally, because of the smaller particle size, bioavailability
and solubility is claimed to be higher with micronized creatine powders.
After the loading section is over, you’ll change to a upkeep dose of 2-10 grams per
day. Although some research means that it may be able to enter cells extra shortly,
we still need extra research to counsel earlier than considering it a more practical, superior complement.
An overwhelming number of scientific studies assist the effectiveness of creatine monohydrate.
In brief, creatine monohydrate is considered the original
creatine that athletes have been using for years. Supplemental creatine might improve muscle satellite cell
cells and subsequent muscle hypertrophy Muscle Satellite Tv For Pc cells are a particular type of stem cell that, when stimulated, can facilitate muscle restore and finally turn out to be new
muscle cell nuclei (myonuclei). For 16 weeks, 24 male soccer gamers have been split into
two teams and given either 750mg of Kre-Alkalyn or 750 mg of creatine monohydrate per day.
The group was cut up into two completely different weight teams, one was given 1.5g of creatine Kre-Alkalyn, and one other was given 1.5g of monohydrate creatine every for six days.
Responders are marked purple when ΔLa decreased greater than SWC or orange when 15-s work increased more than SWC.
ΔLa, difference between resting and peak post-exercise capillary blood lactate ranges; SWC, smallest worthwhile change.
Creatine monohydrate is a broadly used nutritional ergogenic help among athletes, primarily to enhance muscular power [25].
Predominantly saved in muscles, particularly type II fibers [26],
and typically sourced from animal foods, creatine supplementation has persistently been shown to extend intramuscular PCr stores
[25,27]. This improve in PCr is taken into account the primary mechanism
for elevating anaerobic energy capacity [25].
The effectivity of creatine phosphate in energy switch is what
sets it apart as a possible alternative to creatine monohydrate.
Creatine is made by the body, so it could be argued that that supplemental creatine
must be presumed secure. Nevertheless, the dietary supplement business leaves a lot to be desired in terms
of safety. During high intensity exercise, the working muscles’ power (ATP) calls for improve dramatically, as much as several hundred-folds larger compared to rest.
If you choose not to do a loading phase, you must devour between 3-5 grams of creatine
each day. During a creatine load, you’ll devour a appreciable amount of creatine in a brief time period.
We would suggest that a person who chooses to use dietary supplements confirm that
their manufacturer of alternative supplies ample evidence that their supplements
are efficient, adhere to cGMP tips, and have some form of third party batch testing
in place. If you’re looking for dietary supplements that exceed these criteria, we do produce a small line of evidence-based supplements which would possibly be rigorously tested.
General, creatine supplementation in all probability doesn’t improve the risk of male sample
baldness in males without any kind of genetic predisposition to the situation. However if your goal
is to take care of lean mass or improve endurance performance, Kre-Alkalyn is the
way to go. With Kre-Alkalyn, you will get about 10% more absorption than monohydrate, however it’ll also have much less of a unfavorable effect on your stomach.
Creatine is a naturally occurring compound that has gained widespread recognition as
a dietary complement, significantly among athletes
and bodybuilders in search of to reinforce their performance and muscle mass.
Two common types of creatine supplementation are creatine
monohydrate and creatine phosphate. This article delves into the science behind these supplements, comparing
their chemical properties, organic roles, and effectiveness based on scientific research.
A single dose can induce changes within the brain’s energy
homeostasis, as evidenced by alterations in phosphocreatine to inorganic phosphate ratios (PCr/Pi), complete creatine to N-acetylaspartate ratios (tCr/tNAA), and the prevention of pH level
drops. These biochemical shifts contribute to enhanced cognitive functions
and processing velocity. Nevertheless, studies
suggest it won’t be as effective as monohydrate
in growing muscle creatine levels. For many years, creatine has been one
of the researched and widely used sports activities dietary supplements,
proven to reinforce muscle performance, energy, and restoration.
Prior studies have shown that creatine content and energy availability are low in several kinds
of malignant cells and T cells that mediate the immune responses in opposition to most
cancers [17,18,one hundred forty four,145,147]. Additionally, the creatine transport SLC6A8 gene
expression encodes a surface transporter controlling the uptake of creatine
right into a cell, markedly increases in tumor-infiltrating immune cells [17].
It has been properly established that creatine and its related compound cyclocreatine have anticancer properties [144,303,304].
Creatine phosphate performs a pivotal function within the speedy regeneration of adenosine triphosphate (ATP), the first vitality forex in cells, notably
during short bursts of high-intensity actions.
This is crucial for many who are bodily active and seeking to improve their physical performance.
To ensure optimum absorption, it can be taken with a meal that includes carbohydrates and proteins.
Staying well-hydrated is also important, as creatine
can increase the need for water to maintain up muscle hydration. When considering the chemistry of creatine compounds, it’s important to understand their
solubility, stability, and absorption rates.
In short, creatine helps maintain mobile power ranges during periods of increased
demand similar to train and a few disease states.
A double-blind placebo controlled study, revealed within the Journal of Sports Diet
examined the effects of creatine monohydrate and a mix of creatine monohydrate and
creatine pyruvate on forty two American Football gamers.
The results indicated that 5 weeks of creatine
pyruvate plus creatine monohydrate supplementation elicited no change in performance benefit as in comparison with creatine monohydrate [R].
A beligan examine additionally concluded that 7g of
creatine pyruvate didn’t beneficially influence on endurance capability or intermittent sprint efficiency in cyclists [R].
It is prudent to note that creatine supplementation has been proven to scale back the body’s endogenous production of creatine, however levels
return to normal after a quick period of time when supplementation ceases [1,6].
Regardless Of this creatine supplementation has not
been studied/supplemented with for a comparatively lengthy interval.
Due to this, long run effects are unknown, due to this fact security
cannot be guaranteed.
Furthermore, creatine and CK, which have been very low in sarcoma tissue, had been considerably elevated
with the concomitant regression of tumor cells. Furthermore, the energy-shuttling function of
creatine goes beyond regulating CD8 T cells, in that decreased vitality capacity has additionally
been reported in multiple immune cells in varied mouse tumor models in creatine transporter knockout mice
[17]. The researchers concluded that creatine is a crucial metabolic regulator
controlling antitumor T cell immunity and that
creatine supplementation could enhance T cell–based most
cancers immunotherapies [17]. Collectively, these findings indicate that creatine supplementation may have anticancer properties.
Thus, it can be moderately concluded primarily based on obtainable evidence that creatine is a vital power source for immune cells, may help support a healthy
immune system, and will have some anticancer properties.
Animal studies clearly point out the essential position of creatine,
phosphocreatine, and the creatine kinase
system in the regulation of habits and in mind development [16,17], and have supplied compelling proof of the antidepressant impact of creatine.
Although this form of creatine supplementation is more water soluble, it’s not considered higher
absorbed. Researchers concluded that 3 grams of creatine HCL didn’t result in improved efficiency or hormonal modifications in comparison with creatine monohydrate.
Creatine HCL, also referred to as creatine hydrochloride, is amongst the newer forms
of creatine available available on the market. It is about 72%
creatine by weight and exists as a creatine molecule bound with hydrochloric acid.
Given the comparatively low danger of supplementation, we really feel it’s reasonable to take creatine for a potential modest profit in performance in most circumstances.
Individuals with present kidney disease, who are pregnant or breastfeeding, or who’ve adverse reactions to creatine should not use supplemental creatine supplied.
On a mitochondrial stage fatty acid metabolism was altered, electron transport chain was disrupted, there was a
higher want in glucose concentrations and better
ranges of lactate had been shown [266]. Higher creatinine
excretion via urine was shown to correlate positively with fatigue and ache severity.
Being the tip product of creatine, this urine marker
may suggest a better turnover and depletion of the body’s creatine
storage [267]. Extra current hypotheses state that these alterations have been caused
by an activation of immune–inflammatory pathways because of viral infections (e.g., Epstein Barr, Q Fever, Ross River Infection) [268].
Supplements were given in four equal doses and the volunteers were instructed to ingest the supplements immediately
after their primary meal of the day. The placebo was given before creatine in a single blind design (i.e.,
only the participants had been blinded) to keep away from any carry over impact of creatine,
considering its long-term washout period. Placebo and creatine
supplements had been equivalent in appearance, and have been administered in flavored tablets containing 1 g of creatine and a pair of g of
dextrose every.
Studies indicated that Creatine Nitrate isn’t superior
to conventional creatine monohydrate in efficiency measures.
Aptly named, Creatine magnesium chelate is ‘chelated’ with magnesium, which means that a magnesium molecule is attached to the creatine phosphate
group. John Bric, from The RX Review additionally commented on the differences between creatine monohydrate and Kre-Alkalyn creatine.
We’re going to research the medical research backing these claims to seek out out which type of creatine is the best.
Moreover, creatine HCL claims that it solves for stomach issues similar to bloating and cramping.
The gastrocnemius weight-to-body weight ratio
was increased by resistance train coaching; Tc confirmed the next gastrocnemius
weight-to-body weight ratio than Cc. Soleus mass, in absolute values
and in ratios with physique weight and tibia size, did not differ
between the groups. Though our methodology doesn’t resolve the mechanism,
increased creatine stores present more phosphagen power contribution. This is noteworthy
within the context of our testing procedure, as we beforehand demonstrated a linear relationship between glycolytic contribution and 15-s work [22].
The gradient of this relation changes for individual responders underneath creatine supplementation. When considering glycolytic
contribution, statistical equivalence was found between all analyzed situations because
of elevated FFM and decreased ΔLa. On the idea
of those findings, we conclude that the identical quantity of lactate
is produced through the dash check underneath all conditions.
Scientific research have revealed that creatine dietary supplements enhance intercellular water content in muscle
tissue that enhances muscle stiffness and resistance to stretch (4).
Creatine supplementation will increase intramuscular creatine concentrations, which enhance high-intensity train performance resulting in more important coaching
variations. Creatine Nitrate is a type of the creatine molecule hooked up to a nitrate group.
Excessive solubility can result in higher absorption in your physique, potentially making it more effective, quicker.
Creatine has not been linked to any main well being concerns, however
you might experience some unwanted effects from elevated creatine intake.
Taking creatine in higher doses of 20 grams (g)
per day may result in water retention (a build-up of fluid in your body).
Venison (deer meat), has 50% much less fat than beef,
making it a healthier red meat various. It’s decrease in fats, excessive in creatine, protein, a wealthy supply of omega 3 and omega 6 fatty
acids (10). In general, the lively chickens have extra creatine than ones raised in cages
and fed low-quality meals (6). ARJ served as the examine coordinator, oversaw all testing, and
assisted in information evaluation and writing of the manuscript.
EG assisted with data collection and reviewed and
permitted dietary information because the studies’ registered dietitian. MG assisted in experimental design, information analysis,
and manuscript preparation.
Hellem et al. (2015) studied the consequences of supplementation of 5 g of creatine per
day used as monotherapy (i.e., with out concomitant antidepressants) on depressive
symptoms over eight weeks in individuals with methamphetamine dependence.
In this open-label trial involving 14 topics, the authors found that HAM-D scores
had been significantly reduced by as quickly as 2 weeks after
the start of creatine supplementation. They also
found that Beck Nervousness Stock scores have been significantly lowered, and that mind [PCr], measured by 31P
MRS, have been considerably increased after 8 weeks.
Mind [PCr] have been larger at the second 31P MRS scan in comparison with baseline, suggesting that
creatine supplementation elevated [PCr] [193].
Research have shown lowered [tCr] in MDD within the left dorsolateral prefrontal cortex (PFC) [125], posterior
cingulate cortex (PCC) [126], and left hippocampus (HC) [127].
A research in of geriatric depression found lowered [tCr] within the PFC in individuals with
remitted depression compared to healthy controls [128].
Whereas these might look like simple and handy options,
powder kind is the most effective as a outcome of it
allows customers to get the appropriate dosage. However, monohydrate exhibited a
mean improve of eight.39 p.c, while the Kre-Alkalyn group confirmed an increase of 10.76 percent.
Kre-Alkalyn proves to have larger bioavailability, and solving for
negative effects corresponding to bloating and cramping.
Maxinutrition and the University of Greenwich are offering joint funding with to one
of many author’s PhD project; however, this does not affect the aim of the evaluate and
its content material. Dietary Supplements could be loopy costly and
actually work to hit us proper in the wallet. When it involves creatine, monohydrate is the
cheapest possibility in terms amount and price.
Cheese is a great supply of protein and calcium but is
commonly high in saturated fats and salt (21). Consuming meals that include creatine or
taking creatine supplements provides you with that extra power that may optimize your physical
activity (3). DEXA physique composition and
BIA determined physique water have been decided on 36 individuals (12 per
group). Greenhouse-Geisser time and group x time (G x
T) interplay p-levels are reported with univariate group p-levels.
Stick to 3-5 grams per day of creatine monohydrate powder (ideally micronized CM), and you may rest assured understanding you’re utilizing a
highly efficient, research-validated exercise
supplement. So if you need to experience the proven performance-enhancing results of creatine, creatine monohydrate is the
clear winner.
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