Creatine: Friend or Foe
Creatine, a popular nutritional supplement used among athletes and weight lifters, is used primarily to increase muscle mass and improve recovery time. The use of creatine is a controversial issue in sports from the high school level through the professional level and even the Olympics. The International Olympic Committee and other sports regulating organizations have not banned creatine (Rouzier 526), but the effectiveness of this supplement is questioned. While some side effects are common in conjunction with creatine use, most can be prevented when the proper precautions are taken. When creatine is used for the appropriate reasons and the necessary precautions are taken it can be very beneficial to the user.
Creatine is a naturally occurring compound that is produced by the liver, pancreas, and kidneys. Creatine can also be acquired through the ingestion of red meats and fish (Arnheim and Prentice 124). Supplemental creatine is a dietary supplement that is often found in powder or tablet form and is easily obtained at any nutrition store. This supplement is used mainly to increase muscle mass and enhance performance in short-duration, high-intensity exercises, such as short distance running (100-200m), weight lifting, tennis, and other various types of sports. (Rouzier 526)
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First off, we need to start by realizing what creatine actually is. Creatine is an amino-acid based compound found in meat that suffer to supply energy to muscle and nerve cells. The body produces just half of the required creatine endogenously from internal amino acids, but other half in humans comes from meat and fish. Vegetables and fruits contain no creatine! So creatine is not some man-made drug, it’s natural. It is produced by the kidneys, pancreas and liver and is sent to the muscle tissues through the blood. After that it is converted into phosphocreatine molecules that store energy in muscular tissues. This allows the body to release large bouts of energy when the body is exerted.
Creatine is taken as a food supplement like vitamins and minerals to create additional phosphocreatine in the body for generating more energy. Creatine supplements are approved by the FDA and under the 1994 Dietary Supplement Health and Education Act. Creatine also has other benefits for example promoting lean-muscle mass. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function. So the main pro of creatine is that it is a healthy and proven nutrient. It has been proven in research for over 16 years. There are very few nutritional supplements that can claim that.
Continue reading Must Have Creatine For Gaining Weight
BIOCHEMISTRY:- Phosphocreatine is an important storage form of chemical energy in the muscles. The contraction of muscle fibers requires chemical energy stored in the form of high-energy phosphate bonds in ATP (adenosine TRIphosphate three phosphates). When one of the phosphates from ATP release its energy it can be transferred to the contracting proteins of muscle. A specific enzyme then transfers a high-energy phosphate from PCr to the partially energy-depleted form of ATP (called ADP for DI- or TWO phosphate), producing a recycled ATP molecule that is available to sustain further muscle contractions.
PHARMACOLOGY:- Although PCr does not appear to be orally absorbed as the intact form, oral supplementation with creatine monohydrate (CrM) has been shown to be effective in improving performance in some forms of exercise, particularly short duration, high intensity exercises (1-3). CrM is nearly completely absorbed, in excess of 90% of an oral dose (4). A typical protocol consists of CrM at 20g per day for 6 (loading), days followed by 2g/d for 30 days (maintenance). This intake was found to increase muscle total creatine by 20 percent at 6 days and maintained this level through the following 30 days (2,4,5).
Continue reading Basic Information About the Supplement Creatine
Why creatine supplements and protein shakes? For those who are weight training, bodybuilding, and trying to gain muscle mass, there are thousands of bodybuilding supplements that promise to help you build muscle fast, but which supplements really work?
In reality, there are no quick and easy shortcuts to building muscle: hard work and eating properly are still the keys to getting bigger. However, two supplements have been shown time and time again to help build muscle effectively, efficiently, and quickly: protein and creatine supplements.
Protein is one of the fundamental building blocks of muscle fiber. In fact, without protein, your body would be completely unable to build muscle (or even survive). Anybody who is weight training and hoping to put on muscle needs to eat a diet that is high in protein. However, it can be extremely difficult to get an adequate amount of protein for muscle growth from diet alone.
Continue reading Creatine and Protein Supplements Help Build Muscle Fast
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CREATINE MONOHYDRATE, THE POWER, THE SIDE EFFECTS
WHAT IS CREATINE?
Creatine is the most frequently used supplement in sports today. Creatnohydrate was discovered in 1835 by the French! Creatine is naturally found in meat. About 40% of the body’s creatine stores are free creatine, remaining is in the form of cretine phosphate.
Continue reading Is Creatine Safe?
If you are lookng to get the edge in your physical training at the gym then no doubt you have thought about supplementation. If you haven’t thought about it -you must have seen all the advertisements in the gym of products that claim to do everything for you including your exercise!! With so many mixed messages, supplement selection can get into a confusing task! Do you take protein, do you take carbohydrate mixes, do you consume both, when to take them, do you really need them?
With soo many differing opinions and products from supplement companies how can you be sure which nutritional supplements to take? After all we consume food which has nutrition inside it don’t we? Shouldn’t that suffice?
Continue reading Nutritional Supplements – Friend Or Foe
“Creatine is the best bodybuilding supplement you should take”
“Creatine can help build those muscles you wanted”
“Gain weight and muscles is easy, just take creatine!”
Well if you are looking to gain some muscles, then these advise or remarks would not be something new to you.
Continue reading Creatine Facts – are There Any Bad Effects of Creatine?
Creatine is a health supplement that is rich in its protein content. Unlike most other supplements that are available today, this is a naturally occurring protein, which is actually a part of the skeletal muscle composition of the body. As such, this is actually one of the basic building materials of the human body. There is already a fair amount of it present in the human body—the purpose of supplementing it is to consolidate this amount and improve its function for the body.
The creatine supplement does two main things for the human body:-
- It helps in increasing the amount of muscle mass (lean muscle) in the body and
- It helps in improving the density of bone minerals.
Continue reading What Is Creatine And What Can It Do For The Human Body?
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