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Literature review on creatine supplementation
Literature review on creatine supplementation
Creatine experiments in sport
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CREATINE: Hazardous or Healthy?
In sports today, everyone is looking for that extra advantage to enhance their performance, and to compete harder and stronger than their opponent. Creatine has become a major part of many athletes weight training and conditioning programs in the past few years. Many people have different opinions as to whether or not this substance should be used. After researching the topic of Creatine, I have concluded that there is nothing wrong with taking the supplement called Creatine.
The supplement, known as Creatine or “Nature’s Steroid”, is the latest craze of the movement, and is selling over 100 million dollars in profit each year. “Creatine is a natural substance that was first discovered by a French Chemist named Chevreul” (Higher Power Creatine Web page). It is found in its highest form in lean red muscle tissue of animals and humans in the form of Creatine Phosphate. “Creatine must be combined with exercise to get an effect. When muscles are used to lift a weight, or perform any type of work, ATP (Adenosine Triphosphate) is quickly broken down to ADP (Adenosine Diphosphate) and energy is released. The amount of ATP stored in the muscle must rely on Creatine to restock its supply of ATP. This cycle is repeated throughout the training period. Therefore, the addition of supplementary creatine allows the duration of the body’s maximum effort to increase. Which basically means you can lift more weight for a longer period of time”(Applegate 25). Muscles will only increase in size when stimulated by a greater workload. For example, before one was using a Creatine supplement, he or she was bench-pressing 170 pounds, for 3 sets with 8 repetitions each set. With use of Creatine one is able to bench press 180 pounds, for 3 sets with ten repetitions per set. Thus, enhancing performance, and gradually increasing overall strength and muscle mass.
The one major concern about Creatine is if it is harmful, and the type of side affects that may occur from its use. “Creatine is a natural, safe substance that already exists in the human body. Its function is to provide the body with energy reserves. Reports have also shown that it is not an addictive substance, like tobacco. Creatine is safe for both sexes. Common side eff...
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...efore exercise”(Fitness Pros Bodybuilding Web page). This gives the Creatine time to get to the muscle.
There are two periods in which one takes Creatine. “The Loading period, in which he or she takes 2 to 4 full teaspoons per day spaced throughout the day, for a weeks time. The purpose of the Loading phase is to overdose the body with the supplement, which allows maximum absorption. After Loading is done one has to maintain or regulate the amount of Creatine in their system. The recommended Maintenance period includes taking 1 to 2 full teaspoons daily, for as long as one continues using the supplement”(Fitness Pros Bodybuilding Web page). Through my research, I found that these periods varied, but this program was the most consistent.
To conclude, Creatine or “Nature’s Steroid”, is an over the counter dietary supplement that helps build lean muscle mass, and shortens recovery time between workouts. Its side effects are nowhere near life threatening, and the supplement is natural and already in our muscles. Creatine is a legal, healthy way to enhance muscular strength and endurance in the striving athletes of the world.
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.
3. Effects of resistance training and Chromioum Picolinate on body composition and skelatal muscle in older men by, Campbell WW., Joseph LJ., Davey SL., Cyr-Campbell D., Anderson RA., and Evans WJ.. JOURNAL OF APPLIED PHYSIOLOGY. 86(1): 29-39,1999 January.
Are young athletes being pushed too far to always perform at higher and higher expectations? Taking vitamins are highly recommended by doctors, but there are some supplements that are illegal for use in high school sports. New pre-workout supplements cause new high school drug policies, research into both the active ingredients and short/long term effects of these products. These pre-workouts are this generation’s steroids and can have side effects that are just as dangerous. Their purpose is to provide you with a burst of quick and long lasting energy, increased blood flow, muscle growth, and faster recovery periods. Their popularity is growing faster than the Food and Drug Administration (FDA) can research them and provide more information on what these products truly do to your body, such as whether they are actually safe for young adult athletes to use.
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.
Supplements when it comes to working out are considered performance enhancing drugs. Creatine is one of the most widely used supplements on the market today. Other major supplements are protein, amino acids, and fish oil pills. Essentially, when someone is lifting weights they will take supplements to help build up muscle and to add weight. Ultimately, creatine ends up as water weight. On the back of a creatine label, it clearly states to drink an ample amount of water when consuming. Creatine can be good and bad for the human body, but is taking creatine for the purpose of working out worth the risk?
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
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.
Creatine has been used in sports throughout time. Athletes have always had a fascination with being excellent at what they do. With the banning of steroids from competitive sports and the implementation of random drug testing in most sports, most athletes are still somehow hoping to gain an edge on their competition. This edge that they are using is creatine.
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.
Creatine supplementation is now being linked to several hazardous side effects in the body, and even its effectiveness has come into question. The use of creatine supplements by athletes is a dangerous way to enhance performance and should be regulated or banned. Creatine is a nitrogenous compound that is found naturally in meats and is synthesized by the body and stored in the muscles where it can be used for rapid energy during anaerobic exercise (exercise which does not need oxygen in order to supply energy) (Lowengrub 16).... ... middle of paper ...
When we reaffirm our faith in the lord, we often use the Apostles' Creed or the Nicene Creed. Unlike other churches who gives out the Holy Communion without confirming and baptizing the person, the Presbyterian Church makes sure the person has been baptized and confirmed in the lord, before they will be given the Holy Communion, also the person has to learn how to recite the apostle creed very well in order to be confirmed to. The term Communion is derived from the practice of early Christians. Paul wrote to the church in Corinth: The cup of blessing which we bless, is it not the communion of the blood of Christ? The bread which we break, is it not the communion of the body of Christ?" (1 Corinthians 10:16). Communion is understood as a common participation in a divine Christian life that a person lives in Christ, because it is initiated by Christ and before they take the Communion, the recites the Apostle’s Creed and then take the Communion. Communion in Presbyterian Church is always taken every first Sunday of every month. The Apostles' Creeds in a response to whether or not Jesus Christ could be both divine and human. The c Apostles' Creed reinforces the historical life of Jesus the Christ, stating the fact that he was "born of the virgin Mary," that he suffered "under Pontius Pilate and that he "was crucified, dead, and buried." The
In today’s age, performance enhancing drugs have become more advanced than just some special herbs and spices. Scientists today have found ways to manipulate elements to help provide muscle mass and stamina. Some types of performance enhancing drugs are human growth hormones (HGH), testosterone boosters, anabolic steroids etc. When taking HGH, a person might experience results such as an increase in muscle mass, an increase in bone density, and a reduced fat content in the body (Freudenrich). The same results could be found when you take anabolic steroids. Anabolic steroids have been sought after to athletes and bodybuilders because they increase the size and strength of muscles. They also increase aggressiveness and competitiveness, which can be desirable traits in sports (Helmenstine). On different occasions such as a cyclist or a long distance runner, these athletes will store some of their red blood cells when their hemoglobin is high. The athlete will then train and work as usual, but right before the athlete competes they will transfuse the blood they took out back into their body therefore creating more red blood cells to ...
Innumerous scientists confirm that nutrition and dietary supplementation can deeply affect molecular and cellular processes that occur in the body during the exercise and the recovery process. This brief review analyzes the potential for performance enhancement through protein supplementation ingestion, and the importance of nutrition education for sports supplement users.
Dietary supplements can be a good thing to use but they aren't always what they say they are. They are used by over half of all Americans and those people normally take a multivitamin or protein supplements after their workouts. In fact, whey protein is the most supplied dietary supplements among all Americans. People would also say that supplements are helpful when they become older in age, but then those people who believe supplements do not work at all. What they don't know is that if individuals take too much or too many supplements, it could hurt them and not benefit these people.
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.