Amid all the spurious claims about dietary supplements, though, it’s hard not to be skeptical. Benefits of supplementing with creatine: Increases muscle strength and size Enhances recovery Improves sprint performance Enhances brain function However, creatine (basically a fuel source for ATP, which is an energy system Creatine monohydrate is basically creatine attached to water. Well, you won't wake up looking like The Rock the next morning. Let’s start with the benefits of creatine. Since the study was conducted, there are some suggestions that the creatine will improve the glucose tolerance in the body because of the production of glucose transporter type 4. Fredericson agrees. Creatine monohydrate is widely available and happens to be the cheapest creatine powder on the market. Instead, it’ll help you go harder on your workouts so that you can reap more benefits from them, Zuniga says, including more #gains. As we all know, whenever we’re getting older, there is a natural decline of the production of muscle building hormones, such as testosterone, growth hormone, and also the insulin like growth hormone, which then without a doubt would lead you to the age related muscle loss. So, the study conducted on the group that consists of ten males and ten females, which some of them were given the supplementation of the creatine and some of them were given the placebo. The next benefit that you would get whenever you start taking the creatine supplementation is that you would be less likely to have the age related muscle loss, or commonly called as sarcopaenia. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. Look for products labeled “creatine monohydrate,” the form researched in the studies described in the International Society of Sports Nutrition position paper — “it’s also the cheapest form.” Companies have created creatine derivatives and claim they’re superior, but they just don’t have the same body of evidence behind them. The next benefit that you could get whenever you’re consuming the creatine supplementation is that this supplement will increase the overall strength and also the power of your ability. The second benefits that you could get whenever you’re having the supplementation of creatine is that it will enable your body to perform the high intensity work. Though it can be made synthetically, most people get creatine through seafood and red meat. Creatine will make you feel stronger by increasing the blood flow to your muscles – and increased workout intensity will inevitably lead to increased muscle mass. Aside from that, creatine would also become an essential thing to consume since this supplement would stimulate the cellular energy production, which then will enhance the bone formation. Monohydrate creatine can come in powder or tablet form. As a result, “it’s really good for activities that require a lot of power very quickly.”. The majority of the studies showing In addition to that, the creatine supplement is considered as one of the cheapest and safest supplements available in the stores. But, you need to take the attention that you’re not recommended to take the creatine supplement more than the daily recommended dosage. Stewart, on the other hand, says a lot of hype surrounds creatine, but that “there’s probably no harm in trying it” if you’re healthy. It appears that creatine can help maintain brain health by fighting against neuron death. Indeed, the International Society of Sports Nutrition position statement cites several studies showing creatine can increase muscle mass. Do you ever hear about creatine? I began taking Momentous's creatine powder, which the brand touts for its cognitive benefits, too, blending it into my morning mango-banana-coconut milk smoothie. The cellular energy is widely known as its importance to maintain and develop the bone, which then will prevent you from osteoporosis. Some fitness influencers swear by taking creatine pre-workout, but “it can be taken at any time to saturate the muscle stores,” she says. With 5g of pure creatine per serving that is banned substance tested, this creatine powder is one that will provide the muscle-building support you’re looking for. The next benefit that you could get whenever you’re consuming the creatine supplement is that you will be less likely to be prevented from various neurological diseases. Creatine would protect you from various neurological diseases by maintaining the levels of the phosphocreatine levels in the brain. There are some studies that have already proved that creatine will speed up the recovery period. But how this plays out in real life remains unclear. This article was originally published on June 9, 2020, feelings of hopelessness, sleep disturbances. The next benefit that you could get whenever you’re consuming the creatine supplement is that it will improve the performance and muscle mass for everyone of you who decide to live as vegetarians. This setup basically minimizes bias and allows researchers to conclude that the intervention, not some other factor, resulted in any improvements they saw. According to the experiment conducted in mice at the Huntington, the supplementation of creatine in mice would restore and keep the levels of phospocreatine in the brain up to 72%, compared to only 26% for control mice. Understanding more about creatine and whey protein powder, their mechanism, differences, and benefits will help you make an informed choice to get the best out of bodybuilding supplements and achieve your fitness goals. The next benefit that you could get whenever you’re consuming creatine is that the supplement will speed up the bone healing. The studies so far are pretty inconsistent, he says. The first benefits of creatine that you could get whenever you’re taking creatine is that your recovery period would be speeded up. The daily recommended dosage for creatine supplement is about 3 to 5 grams of creatine monohydrate powder per day. Creatine is a naturally-occurring compound that you store in your muscles, Krystle Zuniga, a registered dietitian at UT Health Austin, tells Mic. These benefits allow you to make the most of your workouts, maximizing strength, increasing performance, and improving recovery time. Phosphocreatines would be very beneficial to help the new formation of ATP, the key molecules that your body use for energy and all of the basic functions in life. There is an evidence that the consumption of creatine will stimulate the production of muscle fibers which will ensure that your body will not feel the fatigue prematurely. Creatine, on the other hand, benefits mostly muscles and increases the overall energy and functionality of fast twitch-muscles. In addition to that, there were only 10% of patients who supplemented with creatine that suffer from fatigue and tiredness, compared to 80% of patients who are not supplemented with the creatine. The next benefit that you could get whenever you’re having the creatine supplementation is that you will be less likely to suffer from depression. The studies that showed benefit used easy-to-obtain doses of creatine, which is also pretty cheap, she adds. In addition to its ability to support the muscles, Creatine Monohydrate may also help with cognitive function and support the brain. If you have kidney disease, liver disease, or a metabolic disorder like diabetes, though, you should probably avoid it, he notes. In addition to that, there is a study that vegetarians subjects who took creatine experienced the greater increase in total creatine, phosphocreatine, lean tissue, and total work performance compared with the non-vegetarians who took the creatine. “It’s just going to help support the training and help you get more benefits out of the training,” Zuniga says. That said, don’t expect creatine to transform you into a superstar athlete. Despite the fact creatine is naturally found in animal products So, stay healthy! Aside from that, you will also suffer from the decline of the energy production, endurance, strength, and also the mental sharpness. The studies evidenced that the consumption of creatine supplementation would be very beneficial to reduce the muscle cell damage and the inflammation that caused by the exhaustive exercising as well as enhancing the speedy recovery after you’re having some physical activities. So, it is very important to take the supplementation of methylation for the anabolic process in the body. In the matter of fact, there are some reports that evidence the consumption of the creatine supplement would increase the body weight up to six pounds during the first few weeks after people are taking that supplementation. Here are the myths related to creatine side effects and its explanation. CM is generally 88% creatine with 12% water. Disclaimer | Term of Use | Privacy Policy | Contact. To get the purported performance benefits, you’ll need to saturate your muscle’s stores of creatine, which you can't achieve through dietary sources alone. All content is informational purpose only, DrHealthbenefits.com does not provide medical advice, diagnosis, and treatment. In a one-step process, it supplies the high-energy phosphate which can be used to produce ATP, a molecule that supports muscle contraction. Whenever you’re facing the sudden reduction of phosphocreatine levels in the brain, you will be more likely to develop various neurological diseases. When it comes to creatine dosage, you have two options. Creatine isn’t just for bodybuilders. May reduce traumatic brain injury fatigue Fatigue and headache frequency plummeted from 90% to 10% when children and teens used this amino acid … There is also a study from the scientists that shown there were an improvement in elderly whenever they flight up of stairs up to 40% after taking the creatine supplement. Zuniga points to an International Society of Sports Nutrition position statement, which evaluated numerous studies of creatine for sports, exercise, and other applications and noted they “provide a large body of evidence” that it can enhance performance. The result of the study is that the patients who supplemented the creatine experienced the 50% reduction of dizziness, compared with group of patients who are no supplemented. “I wouldn’t necessarily recommend this to a distance runner, but maybe anybody who does any type of strength activity or something more explosive,” like sprinting or lifting heavy weights. You know, the bloat, the rounded pac man face, the water and oily look, and to my recent personal findings, creatine can raise dht, which in turn can cause hair loss. Based on our conversations with experts, the evidence for creatine’s performance and muscle mass benefits, as well as its safety, seems strong enough to warrant taking it to up your fitness game. Creatine is the most famous supplement primarily used by male body builders, but the question is, should women use Creatine? The sixth benefits that you could get whenever you’re having the supplementation of creatine is that this supplement will boost and improve your overall brain function. In the matter of fact, the consumption of creatine would increase the levels of neurotransmitters such as dopamine and serotonin in animal studies. Plus, studies that showed a benefit measured depressive symptoms, rather than major depressive disorder — that is, not just a depressed mood, but feelings of hopelessness, sleep disturbances, and other symptoms that persist in time and affect your ability to function, MacKinnon says. Creatine is an amino acid located mostly in your body's muscles, as well as in the brain. So, methylation is the process that would support the life itself and the molecule that commonly called as S-Adenosyl Methionine (SAM) is the main donor of body’s methylation. Since creatine is an important compound involved in metabolism — and there’s some evidence of metabolic changes in people with depression — it would be logical to assume that altering creatine levels could benefit them. In fact, there is also another study that already evidences the efficacy of creatine to improve the overall bone healing. The creatine supplement will turns into phosphocreatine, which then will increase the production adenosine triphospate (ATP). In the matter of fact, the intake of creatine supplement will increase the levels of phosphocreatine levels in the brain. Also, creatine would strengthen the muscular contraction and will boost the overall energy whenever you do whatever physical activities that you take part in. So, creatine is the supplement that commonly being used to boost the athletic performance. If you’re an athlete and want to see benefits quicker, Fredericson suggests starting with a loading dose to saturate the creatine stores in your muscle, or about five grams, four times a day, for the first five to seven days. In the matter of fact too, the creatine deficiencies would increase the risk of developing the neurodegenerative disorders. In human, there is also a study that already proved that creatine will have the benefit related to the mood. This creatine benefit would be really beneficial and essential for everyone of you who have the obsession of becoming the bodybuilders. The ATP will then provide the energy for the body. Without the methylation process, the anabolic process in the whole body would be disrupted, which will cause you a lot of health problems in the future. It might give you the energy boost you need to, say, add two reps to each set. So, are there any specific harmful side effects about creatine? Here are the various benefits of taking creatine in sufficient amount. Creatine has the property that will make the inflation in the muscle cells and thus, the appearance of the muscle would be far more heavily than before and also, this creatine would be very essential too as protein synthesis. The next benefit that you could get whenever you’re consuming the creatine supplementation is that this supplement will enhance the glucose tolerance, which then will protect your body from diabetes. You can add some creatine levels in the body with the consumption of fish or meat, but you can simply take the supplement as well, because it will bring you a lot of benefits. The body's liver, pancreas and kidneys also make creatine.Your body converts creatine to phosphocreatine and stores it in your muscles, where it's used for energy. Cells in your brain can deteriorate over time, but creatine supplies energy to … Well, in fact there are various types of creatine and thus, we provide you with guidance of the various types of creatine as described in the following article. So, this supplement would be very beneficial for everyone of you who wouldn’t have the decline in the testosterone during your elderly period. In fact, there are some studies that already proved that creatine supplementation would be beneficial for your brain. Picking up the 400-serving Unlike with other fitness supplements that may promise more, there's pretty solid evidence that creatine can actually deliver on this claim. Creatine powder has been around for a while but is still one of the most talked-about supplements. … Unflavored Micronized Creatine provides convenient mixing options with your protein powder unlike Creatine capsules 100% creatine powder - contains no fillers, additives or artificial flavorings Third-party tested and verified to ensure that each bottle meets the highest standards of purity, quality and consistency Both Zuniga and Fredericson agree that plenty of research backs up the use of creatine to increase performance, particularly in these types of activities. While your body can produce creatine, you can also get it from meat and seafood, Zuniga says. Home » Vitamin & Supplement » Supplement » 18 Health Benefits of Creatine (No.6 Unbelievable). So, creatine is basically formed from amino acids, which are arginine and glycine and those amino acids will serve as the energy reserve in our body. Creatine powder has been around for a while but is still one of the most talked-about supplements. In addition to that, creatine is also would be very essential to improve the brain’s ability to survive the metabolic and physical trauma that related to the production of Reactive Oxygen Species, which are the smaller molecules that can lead to the severe damage to cell structure. There are some myths related to the side effects of creatine. 1) Increased Body Ability to Metabolize Energy Since the particles are smaller, they get easily absorbed by our body tissues; hence they get easily synthesized into energy. As we all know, the group of people who eat meat would have the greater amount of creatine in their body. “Those types of things can add up in helping someone build muscle more quickly,” she explains. The declining level of the testosterone production indeed will affect your overall performance and thus, taking creatine supplements would be very beneficial for you. Creatine supplement benefits your mitochondria, your brain, and your muscles. Creatine's ability to help your brain is one of the most recent -- and compelling -- benefits of creatine. So, the Parkinson disease is commonly characterized by the reduction levels of a neurotransmitter called dopamine in the brain. A study conducted in New Jersey shows that the subjects who are following 10 week resistance training and consume creatine supplement on a regular basis have the increased amount of testosterone levels in their body. In the matter of fact, there is also a study that already proved that the creatine would be very beneficial as the protector against the diabetes. And how safe is it? If this happens, it’s usually in athletes engaging in explosive activities, Stewart says, and seniors prone to losing muscle mass. Most athletic supplements “seem pretty bogus, but creatine definitely has the most amount of research and long-term clinical trials,” says Zuniga, who uses creatine herself. Popular brands that sell creatine include Myprotein, Pure Encapsulations, and Optimum Nutrition. So, if you’re the bodybuilders and want to increase the appearance of your muscle, try to add some creatine supplements right at the moment. When 25 women took creatine supplement 5 grams per day, they had the more significant improvement compared with the group of women that took placebo in just 2 weeks of experiments. Creatine is one of the most popular and effective supplements for enhancing exercise performance. The next benefit that you could get whenever you’re consuming the creatine on a regular basis is that this supplement would increase the production of the energy and thus, it will boost your overall performance too. More recently, people have been seeking out creatine for reasons beyond what it could do for their bodies. Creatine is produced naturally by the body and found in small quantities in animal products. So, it is better for the athletes to consume the creatine supplementation. The next benefit that you could get whenever you’re consuming the creatine supplement is that this supplement might help whenever you’re having the parkinson disease. Do you know the exact benefits of having the sufficient amount of creatine? In the matter of fact, there was a study that evidence if the creatine supplement would be very beneficial to improve the muscle volume significantly. So, basically the creatine supplementation would be very beneficial for the people who have the profession as athletes as well as improve the overall health in common people. Creatine can increase the formation of osteoblasts (cells that make bone), which can help with bone formation, bone repair, and even osteoarthritis formation. You might’ve overheard gym bros name-drop it in the weight room, or scrolled past fitness influencers hawking it on Instagram, emphasizing its ability to boost performance and muscle mass. But consuming it in food may only yield enough to replace the creatine your body uses. Creatine is an organic acid that plays a key role in supplying energy for muscle cells during intense activity. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. The increased level of creatine would be very beneficial in the body because this supplement would enhance your overall performance in your daily activity as well as improve the muscle mass within your body. Researchers showed that the supplementation of creatine will increase the glucose transporter expression and muscle glycogen content, as well as improve the glucose tolerance in the body. Knowing creatine’s benefits allows me to poke around the sports science & nutrition research to see what foods & supplements might also help us like creatine can. Benefits associated with taking/consuming this supplement may include: Helping with protein synthesis, which increased growth of lean muscle mass. In the matter of fact, the insulin like growth hormone would be loss significantly as we’re getting old. Your body uses it to generate short, intense bursts of energy very quickly (more on that later). Creatine would protect you from various neurological diseases by maintaining the levels of the phosphocreatine levels in the brain. Kre-Alkalyn is claimed to be 10 times more powerful than creatine monohydrate. So, after you already know all of the benefits of creatine that you would get whenever you’re start consuming it, we bet that you  would also like to know what kind of types of creatine supplement that widely available in stores. Does creatine live up to the hype? Increased muscle mass, often within days Keep in mind that although creatine loading is safe, it can cause some GI distress, like bloating or diarrhea, Zuniga says, “but five grams is pretty well-tolerated.”. While the creatine supplement doesn’t have any specific harmful side effects, but you need to also consider that you must not consume the creatine higher than the recommended dosage. The reduction level of dopamine level in the body would make the brain cells begin to die and will lead you other complications, such as loss of muscle functions, and speech impairments. Creatine stored in muscle cells helps produce ATP, which is … It is scientifically proven that women supplementing with Creatine can enjoy equal benefits like men and hence below are some common Creatine benefits and side effects for Women that you must know. The theory behind using creatine for athletic and exercise performance stems from the lightning efficiency of the body's creatine phosphate system, Zuniga says. The next benefit that you could get whenever you’re consuming the creatine is that this supplement is relatively safe to use since many health experts already conducted a study from the people who take the creatine supplementation on a regular basis and they’re not suffering from any specific health problems after several periods of time. So, basically the creatine supplementation would increase the strength and power within your body because this creatine will increase the amount of phosphocreatine, which then leads you to higher ATP production. Creatine won’t get you shredded overnight, nor will it cure depression, but it can help you get more out of your workouts, particularly if they involve intense bursts of energy. In the matter of fact, the energy production wouldn’t be perfect whenever you’re not taking the supplementation of creatine so that you will feel the premature fatigue whenever you’re having the high intensity work. There are many creatine benefits if you take it as a proper supplement: Increases Overall Strength, Muscle Volume, and Growth Increases Resting Testosterone Levels Improves Mental Acuity and Enhances Brain Function “The research on creatine and depression is “extremely limited,” Dean MacKinnon, associate professor of psychiatry and behavioral sciences at Johns Hopkins Medicine, tells Mic. In the study, the supplementation of creatine supplement in mice would prevent the drop of dopamine levels up to 90%. Also avoid liquid creatine, which studies show breaks down, “so you don’t actually get active creatine.”. The fifth benefits that you would get whenever you’re having the supplementation of creatine is that it will also enhance the methylation. Creatine can help reduce fat accumulation in the liver for people with non-alcoholic fatty liver disease. In the matter of fact, the studies that conducted in Santos, Brazil, which evidence that the male athletes that consume 20 grams of creatine monohydrate per day alongside with 60 grams of maltodextrine for five days experience the lower risk of having the cell damage after having the endurance running race, compared with the athletes who took only the maltodextrine. Taking it post-workout, though, can help bring carbs into the muscles, which they can use as an energy source for recovery. The fourth benefits that you could get whenever you’re consuming the creatine supplements is that wour muscle’s volume without a doubt would be increased. If you’re considering taking creatine for depression, he suggests doing so to supplement, not replace, evidence-supported treatments, in other words, antidepressants and therapy. Read More Articles About Health Benefits: So, now you already know everything that you need to know about creatine. So, this creatine supplement would be very important and essential to consume for every athlete so that they overall performance will be boosted. That result shows that the creatine would be very beneficial to improve your overall mood. The next benefit that you would get whenever you’re consuming the creatine is that this supplement will reduce the tiredness and fatigue. The next benefit that you would get whenever you’re consuming the creatine supplement is that it will boost the level of testosterone level in the body. “It is incredibly valuable.”. After you already know everything about all of the types of creatine and also the health benefits of creatine, you might wonder whether taking creatine would cause the side effects or not. Creatine improved upper body strength and enhanced the benefits of resistance training in one study of 20 people with Parkinson’s Disease. You have to build up a certain amount of creatine in your muscle before you start to see benefits. So, whenever you want to stay away from the harmful disease like diabetes, you better start to consume creatine supplementation right now. Those neurotransmitters have the anti-depressant effects that will avoid you to have the feeling of depression. The study conducted by researchers Wyss and Schulze has shown that creatine is an extremely important neuroprotectan, which is the agent that will protect the health of your nerve cells from various harmful environmental conditions. There are various neurological diseases that would be prevented if you start to take the creatine supplementation, such as. Optimum Nutrition Micronised Creatine Powder, Unflavoured Monohydrate Powder for Muscle Growth, 176 Servings, 634 g 4.6 out of 5 stars 2,319 £17.98 £ 17 . I turned to experts to find out. Benefits of creatine powder Researchers have studied creatine extensively. So, basically the creatine supplement will prevent you from the sudden fatigue because this supplement would provide the brain with additional energy and also it will increase the amount of dopamine levels. But Kerry Stewart, director of clinical and research exercise physiology at Johns Hopkins Medicine, takes a somewhat more measured view of the literature, which he refers to as “a mixed bag.” Studies in athletes and high-performing individuals have shown a potential benefit, mainly in those short, explosive activities, but with strength increases “ranging from zero in some studies to perhaps up to 15%.” So “there’s a reasonable chance of achieving benefit” in those types of activities from taking creatine, but not an overwhelming one. Actually get active creatine.” high-energy phosphate which can be made synthetically, most people get creatine through seafood red... Doses of creatine to transform you into a superstar athlete there is a study that already proved that creatine actually... And mass a molecule that supports muscle contraction fighting against neuron death most people get creatine through seafood and meat... 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