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Literature review on creatine supplementation
Literature review on creatine supplementation
Creatine in sports
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What is creatine?
Creatine supplements are used by athletes, bodybuilders, wrestlers and others who wish to gain muscle mass. The average athlete typically consumes 2 to 3 times the amount that could be obtained from a high-protein diet. Creatine helps to supply energy to all cells in the body, primarily muscle. (wiki) Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle(%). In humans and animals, approximately half of stored creatine originates from food.
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How is it Taken?
Creatine is produced in the body and also gained through eating food. Pork, Beef, Salmon, Tuna, Cod and Herring are good sources of natural creatine (1). Athletes use creatine supplements in their training to build muscle mass and and gain extra energy. The two main forms of creatine are powder, that can be mixed in a liquid or a pill form that can be swallowed. Creatine needs a...
Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, and athletes. It is an amino acid, like the building blocks that makes up proteins. It is also an important store of energy in muscle cells. Creatine is a natural nutrient found in our bodies and in the bodies of most animals. It can also be found in the form of a powder and sold as a supplement. Creatine is categorized as a food supplement by the Food and Drug Administration, like a vitamin and is available over the counter at drug stores and nutrition centers. Approximately 95% of the body’s creatine supply is found in the skeletal muscles. The remaining 5% of creatine is scattered throughout the rest of the body, with the highest concentration in the heart, brain, and testes. The human body gets most of the creatine it needs from food or dietary supplements.
Creatine was not a vitamin, however, but a synthesized blend of certain amino acids, which are the building blocks of proteins. The benefit creatine provides is increased energy for quick, anaerobic bursts of activity, such as are required in weightlifting. Athletes taking creatine can do more repetitions and sets of exercises than they could without it. Essentially, it speeds up the process of adding strength and size to the muscles by intensifying the workout. It has been compared to the way a marathon runner might saturate his muscles with carbohydrates before a race to provide endurance except that creatine strictly helps in anaerobic activities like muscle contractions.
Background on Creatine What is Creatine When I think of Creatine I don’t think of a body building supplement I think of an aid to recuperation. Like an aspirin you take if you have a headache, an athlete takes Creatine if they have chronic sore muscles from continuously working out. Creatine is a compound that can be made in our body. It is taken as a strength supplement. The chemical name for Creatine is methyl guanidine-acetic acid. The organ that produces the bodies Creatine is the liver. The amount of natural Creatine in the body can be increased or decreased depending on our diet(Absolute). How much Creatine do we have in our body? A 160-pound person would have approximately 120 grams of Creatine stored in their body (The Beg…). The reason Creatine is such a hot commodity is because 95-98% of the Creatine in our body is stored in our muscles.
Primarily lifters and athletes take creatine to get ahead of the competition. In an article written by Nancy Ling, she mentions how in the Olympic games from 1964-1994 Soviet Union powerlifters consumed creatine to get an edge on the competition and had great success from it. ("Creatine? Is It Worth the Risk?"). Also in the article, Nancy stressed the importance of taking the correct amount of creatine because it can help prevent kidney and liver problems. On the other side, consuming creatine can be dangerous if you are prone to having seizures, blood clots, or cardiac
Creatine is produced by the body and stored in all kinds of muscles such as the heart, diaphragm, and all visible muscles. Creatine’s role is to
When you need to boost your sports performance, there are a variety of pre workout supplements that you will find on the market. The right supplements will help you to achieve the highest levels of your performance. If you are an athlete, it is important for you to fortify your body with the most beneficial supplements that are made with high quality ingredients. What are other advantages of taking pre workout supplements? When you take a pre workout supplement at the right dosage, it will help you to have more energy, it increases your focus and it also helps to give you more power during your workouts.
“Accept the challenge so that you can feel exhilaration of victory”. This quote was said by George S. Patton is discussion the important role that Athletic trainer should work and work until they win. Who are we are highly qualified multi skilled health care professionals. Also Athletic trainer prevent diagnosis treatment and rehabilitation of emergent acute or chronic injuries. Were also known for being high qualified multi skilled health care professional. Being and athletic trainer is a great and hardworking career. That involves meeting new people, dealing with different challenge each day, Also it has moderate schooling.
Having finally resolved to work out at the gym, you sweat and toil for weeks on end only to look in the mirror and see little to show for it. It's the paradox of the New Year's resolution exerciser. Seeing physical results can help exercisers stay true to their fitness programs, yet for many it takes months to achieve noticeable muscle changes. Creatine Monohydrate has become the most popular supplement in the world among individuals interested in body-building and fitness. As you probably know creatine (usually in the form of creatine monohydrate) is a supplement taken to enhance anaerobic performance. Creatine Monohydrate is a white, odorless crystalline powder, clear and colorless in solution. With its popularity, you may find creatine at any health or sport product retailer. It sells for roughly $35 a bottle, and is distributed by many manufacturers.
In order to understand how creatine works, we must discover what creatine is. Creatine is an energy producing nutrient found in our bodies. It is synthesized from three amino acids arginine, glycine and methionine. These amino acids are primarily found in the liver, pancreas, and kidneys. It is also consumed in our everyday diets from fish, meat and other animal products. Creatine is not considered an essential nutrient in our diets.
Shortly thereafter, the rest of the sports world did not allow anabolic steroids as well. With the use of steroids no longer permitted, athletes began to look for other alternatives. On the rise are two substances called creatine and androstenedione, both of which are sold over the counter. These two performance enhancers have only had minimal testing done on them, excluding the long-term effects, simply because they haven't been around long enough. Creatine and androstenedione have been said to produce results like steroids without the side effects.
This is why the search is now on to find some legal means of enhancing athletic performance. Much to athletes' delight, a new promising product, creatine, has recently appeared on the market. Creatine is a substance found in meats and synthesized by the human body, but the latest craze is over artificially made creatine. Many athletes take it in hopes of increasing their strength, speed, or endurance. Although the initial results of creatine testing were very positive, showing potential to help athletes increase their strength and speed, new evidence shows that creatine is not as perfect of a nutritional supplement as it once appeared to be.
If one were to turn on the television and watch the news you would hear a lot of news stories, but you won’t commonly hear about a rising incline in steroids in today’s society. Today many people, even children, are using steroids to gain a strength advantage over their peers. So why are people using steroids?
Steroids are more than just muscle enhancers. It goes into more depth than that. Athletes use them to get the advantage on their opponent but that’s all one really knows. What really happens with the users body besides going weak to strong? It’s the science that goes in to it that gives the user its physical results. Steroids have many effects on the body both good and bad, whether it’s becoming bigger or becoming less of a man or woman, literally. When someone makes the choice to use steroids, they are getting into more than they can imagine. Steroids change your body completely and can be more bad than good. Steroids have more effects than one may think and are definitely overlooked when it comes to being a medicine and a science rather than a performance enhancer.
In order to perform at peak potential an athlete must fuel their body with nutritious foods. Proteins, carbohydrates, fruits and vegetables; these three-core food groups fuel a winning athlete. Proteins help build, teeth, bones and muscles, and create enzymes, red blood cells, long-term energy, as well, boost the immune system. Its functions are the most diverse of any food group. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone and tissues. They serve other functions as well including nutrient transportation and enzyme production for overall health beneficence. Adequate, regular protein intake is essential because the body does not easily store it. Various foods supply protein in different amounts with the highest quantaty coming mostly from animal products such as meat, fish, and eggs.
According to the book “Understanding normal and clinical nutrition”, the Recommended Dietary Allowance (RDA) for protein intake is, 0.8g/kg of body weight for non-athletes; according to nutrition professionals this amount can be achieved through a healthy diet (Rolfes, Pinna, & Whitney, 2012). It is well known that athletes, due to their high energy expenditure, need to ingest a greater quantity of nutrients with the purpose of repairing and building muscle cells, besides reestablishing energy storage; The International Society of Sports Nutrition (2007) states that athletes and exercising individuals amount of protein to be consumed depends on the intensity of the exercise training sessions, the quality of the protein ingested in their whole foods diet, besides their carbohydrate intake. Meanwhile, athletes’ protein needs should be about 1.4 to 2.0 g/kg of body weight, and even though dietary supplements are a safe way to meet protein requirement, it would be healthier to obtain the necessary nutrients ingesting high quality foods as part of a daily diet (Campbell et al, 2007).