On donating blood, barefoot exercise and supplements

Ade Rai is Indonesia’s most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes.

Hello Ade,

I have always wanted to donate my blood but I’m concerned whether it will impact my health for the worse. I’ve heard many good things about it, but just can’t seem to do it. Your point of view will be greatly appreciated.

Hidajat
Jakarta

Hi Hidajat,

From what I understand, blood donation usually takes 350 ml of blood. Considering that the average total blood is 4-5 liters and it accounts for roughly 8% of our total bodyweight, 350 ml is not that much at all. Will it affect your health for the worse? I would say quite the opposite. Although you may need 16 days to recover from your “blood loss”, and during that time you may feel a little lethargic, there are many health benefiits of doing so.  

I may be hard-pressed to present you with scientific findings. But for once, let me “entertain” all of us with a different point of view. Women all over the world tend to have 2-4 years longer life expectancy than men.

It just so happens that women, despite carrying having a body fat percentage than men, experience a periodic loss of blood through menstruation for an average of 45-50 years. Is there a relationship between periodic loss of blood and longer life? I don’t quite know for sure. But I’d like to think so. I am sure if we look deeper into the scientific library of the human body, we can shed more light on this phenomenon.

Besides, donating blood is a kind gesture to humanity, it’s a good seed planted. Whatever we sow, we reap. Right?

Dear Ade Rai,

Is it safe to exercise barefoot in gyms and fitness centers? I like to lift weights and run at the gym quite often, and I have noticed that other people work out without wearing shoes. I have read articles that it is easy to spread germs in gyms, so I am always careful with washing my hands and cleaning equipment when I am done. That said, do barefoot people pose a health threat in the gym? Thank you for your time and consideration.  Keep up the great work! Sincerely,

Jeremy Haskins

Hi Jeremy,

I believe proper footwear is not just a matter of fashion, it is also function. In my opinion, people who exercise barefoot are more prone to spreading germs, but in a way they pose a greater health threat to themselves than others.

When wearing shoes we have little to no qualms about stepping onto whatever dirt is in our path except for fecal matter because we know we won’t have direct contact with it. Keep doing what you’ve done well in keeping things clean and hygienic.

If it bothers you that others don’t wear proper footwear in the gym, feel free to ask the gym manager to friendly warn those who don’t.  

Dear Ade Rai,

I am from Nepal and presently pursuing graduate studies in Taiwan. I appreciate your work promoting health and fitness and think you are a role model from Asia. My enquiry is regarding the use of creatine for bodybuilding. I have been training for quite some years now. So far my supplements have been just whey protein and vitamins. Recently, I came to know about creatine and its wide use in sports for strength training and am curious to try it out.

Please give me your personal opinion regarding this product, mainly regarding its long term use and its possible side effects or cons. Thank you very much.

Sincerely,

Rupak
Taiwan

Dear Rupak,

I really appreciate you take the time to find this health column in Taiwan, even more so giving me your trust by sending your questions.

Creatine is one of the world’s most popular sports supplements. It is also one of the most extensively researched nutritional substances, and has been found to be very safe and effective even with prolonged use. Many athletes have followed what research has found over the past two decades. They have been using creatine to increase power, strength and muscle size, while others use it to help with recovery.

New research has also found creatine toHelp the body to combat ROS (Reactive Oxygen Species) produced during a workout session that is known to hamper performance.

Help elderly people with cognitive and cognitive function … and may potentially help Alzheimer’s patients. It’s a good supplement for sporting activities, and follow the recommended dosage on the label. It’s usually no more than 5 grams a day for 30 consecutive days followed by 2 weeks off.

Thank you for all your questions. Please keep them coming to my email at ask_aderai@yahoo.com. I will be more than happy to answer them for you. Stay strong and stay healthy!