There are several factors that need to be controlled during experiments that determine if creatine can improve body composition. First and foremost, the amount of creatine given to each patient should be consistent. If some patients are given more or less creatine, the results of the experiment will be skewed. In respect to the amount of creatine distributed to the experiment group, the size of the patients will need to be similar. A similar dose of creatine given to a smaller person will not have the same effect on someone with more lean body mass. The patients will need to be of similar weight and body mass for the impact of the supplement to be accurately measured. Another factor is weightlifting experience. Less experienced weightlifters …show more content…
will experience greater strength gains in the first weeks of resistance training compared to experienced lifters (Weil & Wedro, n.d.). The test subjects should be of similar age and experience to level the playing ground of research results. Diet and nutrition also need to be regulated. The amount of weight a person gains or loses is determined by the number of calories that a person consumes minus the number of calories he or she burns. No matter how much someone resistance trains, the human body still needs nutrients to repair and build tissue. One of the most influential studies I observed was a study done by Kirksey et al. in 1999. The study utilized 36 collegiate track and field athletes made up 20 women and 16 men. The subjects were divided randomly into two separate groups. One group was given a placebo and the other group given 0.3 g/kg/d of creatine monohydrate. The athletes were taken through six weeks of resistance training and conditioning. The group supplementing creatine increased their lean body mass by an average of 2.6 kg whereas the placebo group only increased their lean body mass by 1 kg (Kirksey et al., 1999). This study is beneficial because it proves that even elite athletes can benefit from supplementation of creatine. The results of this experiment also show the correlation between strength and muscle hypertrophy. As the strength of each athlete went up over the course of the training program, so did their lean body mass. A similar study was conducted by Brose, Parise, & Tarnopolsky in 2003 using adults over 65 years of age and showed equally promising results. The test subjects included 28 healthy men and women who were divided into two groups. One group was given a placebo of 7 g of dextrose per day and the other given 5 g of creatine plus 2 g of dextrose. The placebo group had seven men and seven women while the test group had eight men and six women. Both groups engaged in three sessions of resistance training for 14 weeks. The men in the creatine group gained an average of 1.4 kg of fat-free mass and the women in the group gained an average of 2 kg of fat-free mass. The men in the placebo group did not gain or lose any fat-free mass on average, and the women in the placebo group only gained 0.5 kg of fat-free mass on average. The results showed that creatine supplementation is effective for improving body composition. (Brose, Parise, & Tarnopolsky, 2003). The argument could be made that this study is just as important as the first. At a certain age in our lives, we lose the ability to increase lean body mass as efficiently as earlier years. Between ages 25 and 65-70, the average male loses 12 kg of lean body mass (Forbes & Reina, 1970). Resistance training helps combat this loss of muscle tissue. Supplementing with creatine in addition to resistance training aids in building and retaining this ever-so-important lean muscle that is so easy to lose but so hard to gain back. A study done by Kreider et al. tested the effectiveness of creatine supplementation on 25 college football players. The study was conducted in a double-blind and randomized manner. The placebo group was given a blend containing 99 g of glucose, 3 grams of taurine, 1.1 g of disodium phosphate, and 1.2 g of potassium phosphate; the creatine supplementation group was given the same blend plus an additional 15.75 g of creatine monohydrate daily. The study lasted 28 days, and the participants went through their typically off-season workouts involving resistance training and running. After the study, it was found that the creatine supplementation group had statistically significant gains in lean body mass compared to the placebo group. The creatine group gained an average of 2.429 kg of fat/bone-free mass and the placebo group only gained 1.33 kg of fat/bone-free mass on average. It is also noted that there were no significant differences in nutrition intake between the groups (R. B. Kreider et al., 1998). Highly trained athletes should take note of this study. One of the main goals of any athlete’s off-season training is to gain lean body mass, and it is clearly shown in the study that creatine monohydrate is capable of assisting in this lean muscle growth. The effects of creatine monohydrate on the body composition of adult males were assessed by a study done by Peeters, Lantz, and Mayhew. The researchers chose 35 males between the ages 19 and 29 with at least 2 years of weight training experience to participate in the study. The subjects were divided into three groups matched for strength. The groups were given 20 g of creatine phosphate, 20 g of creatine monohydrate, or 20 g of a placebo daily for the first three days followed by 10 g of each for the duration of the study. Each subject was put through a resistance training program for 6 weeks. The body composition of each subject was evaluated using skinfold measurements. The 11 members of the creatine monohydrate group had an average increase of 2.67 kg compared to an average increase of 0.17 kg from the 14 members of the placebo group (Peeters, Lantz, & Mayhew, 1999). Once again creatine monohydrate proved to be effective in increasing lean body mass and the results were statistically significant compared to the placebo. The effects of creatine monohydrate were compared to both creatine ethyl ester and a place in the last observed study done by Spillane et al.
Thirty non-resistance trained male subjects were assigned randomly to three different groups. Each group was given creatine monohydrate, creatine ethyl ester, or dextrose at a dose of 0.3 g/kg of fat-free mass per day for five days. That dose was followed up by ingestion of each group’s respective supplement at a dose of 0.075 g/kg of lean body mass each day for 42 days. Each subject engaged in a 4 day per week resistance training program split into two upper body and two lower body extremity workouts. At the end of the training program, the body composition of each participant was measured. The results showed that creatine monohydrate increased lean body mass by an average of 1.85 kg, creatine ethyl ester increased lean body mass by an average of 1.05 kg, and the placebo increased lean body mass by an average of 1.7 kg. The creatine monohydrate group also showed the greatest reduction in fat mass compared to the other two groups. The creatine monohydrate group lost an average of 1.47 kg of fat, the placebo group lost an average of 0.66 kg of fat, and the creatine ethyl ester group actual had an increase in fat by an average of 0.44 kg (Spillane et al., 2009). Creatine monohydrate established itself as a key tool to improve body competition with the results of this study. Creatine monohydrate not only helped increase muscle mass, it also facilitated an increase in fat
loss. Overall creatine monohydrate is effective in improving body composition when combined with strength training. The popularity of creatine supplements is valid as it is proven to be effective for gaining strength, recovering, and adding lean body mass. Americans should be taking every step they can build and retain lean body mass. Adding creatine monohydrate to a simple resistance training program can improve and save lives. In the future, creatine should be further researched to ensure that it is safe. There are several rumors about creatine that need to be debunked for the popularity of the supplement to increase. There are concerns that creatine causes nausea, muscle cramps, and kidney stones. None of these side effects have been confirmed by science, but these types of myths that make people avoid creatine and miss out on the benefits of the product. If these concerns are dismissed through future studies, creatine supplements could be sold more regularly and at different places. Grocery and wholesale stores could start to see a demand for the product and begin to stock up and retail the product; the supplement would no longer be exclusive to nutrition centers and online retailers.
Most of the side effects arise from creatine drawing water into the body compartments where it has accumulated. This may not sound too serious, but If not compensated for with adequate fluid intake, other body tissues may be deprived of much needed fluids, especially during strenuous exercise. It is very important to remain well hydrated while taking creatine. Drink at least 1-2 ounces of water daily per kilogram of body weight while supplementing. An increase in body weight is the most widely accepted side effect attributed to creatine use. Gastrointestinal distress is the secondly most common side effect reported. Incidences of stomach cramps, nausea, and diarrhea are more commonly reported during use when greater amounts of creatine are consumed each day. These side effects are due to the presence of large quantities of undissolved creatine particles sticking around within the intestinal compartment. As creatine use in athletes is still relatively new, there are no known long-term effects. There is research for long term effects, but it is too recent for anything to be available.
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.
For many years, the world’s foremost studies of creatine and its effect on athletic performance were carried out in secrecy by communist Eastern-bloc countries. But after the fall of Communism, the training and experimental drugs used on Soviet and East German Olympic athletes was revealed. Aside from exposing the truth about illegal anabolic steroid use, there was the discovery of a "vitamin" called creatine, which was quickly introduced to the U.S. and marketed as an ergogenic, or energy-enhancing supplement.
According to Lilienfeld and Landfield (2008) the most notable indications of a pseudoscientific claim are, “evasion of peer review, over reliance on testimonial and anecdotal evidence, and extravagant claims” (p. 1218). ANA’s claims, regarding C9-T11, contains the top three indicators of a false pseudoscientific claim. Firstly, ANA cites numerous research articles that apparently support their claims of improved muscle gain; however, there are no links to the actual publications. Secondly, ANA claims that C9-T11 causes 600% muscle gain in 6 weeks, which is impossible from my own experience because I have been working out for over 3 years.Thirdly, ANA uses plenty of testimonial’s in an attempt to prove it’s point. In conclusion, ANA could fool the average person that C9-T11 is a substance that boosts muscle growth; however, if the person has ever stepped foot in a gym or studied science, he or she would not be fooled due the numerous indicators that ANA’s claims are
“Drugs 2004: Steroids: Is Bulking Up Worth the Risk. “ World Book Science Year. 2009.
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 serves as an energy reserve in muscle cells. Muscular contraction is powered by the breakdown of ATP (adenosine triphosphate) to ADP (adenosinediphosphate). When all the ATP is broken down, creatine phosphate in the muscle donates a phosphate group to ADP, and further energy reactions can occur. Creatine monohydrate is a precursor to creatine phosphate. By supplementing with CM, CP levels in muscle apparently are maximized, and more muscular work can occur, since there are greater energy reserves to use.
...rity. It claims to increase muscle strength and to delay fatigue, allowing athletes to train harder and longer. Companies promoting creatine supplements also claim that creatine can help burn fat and increase muscle mass. Annual sales of creatine in the United States alone are well over $100 million (Performance Enhancing Substances). Although creatine use in athletes is expected to increase because it is not on the list of banned substances as of yet, it is possibly going to be banned from professional sports, as well as NCAA sports, as early as next year.
Abstract: Since the beginning of sports competition, athletes have always looked for some kind of an edge over their competitors. They will do whatever it takes to be one of the elite and that includes injecting supplements into their bodies to make them bigger, stronger, and faster. Steroid use is probably one of the most common drug misuses in sports competition. Athletes found that with anabolic steroids one could become a better athlete twice as fast. Not until 1975 was the drug first banned from Olympic competition because of the health risks it produced. 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 is 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. The truth is they do produce side effects and irregular muscle growth. By banning the use of performance enhancing drugs, just like steroids, sports competition will have a much healthier and fairer environment to participate in.
In the United States, the basis for ethical protection for human research subjects in clinical research trials are outlined by the Belmont Report developed in the late 1970’s. This document, published by the Nation Commission for the Protection of Human Subjects of Biomedical and Behavioral Research, highlights three important basic principles that are to be considered when any clinical trial will involve human research subjects. They are; respect for persons, beneficence, and justice. (Chadwick & Gunn, 2004)
Human development has drastically changed within the exercise and fitness industry since the 1940’s. This industry is now one of the largest, most studied, and sought out aspects of human life. Many people depend on exercise to sustain their health and change their bodies both physically and mentally. Specifically, many look to change their body composition, meaning how much muscular lean tissue and fat they have (Zanker, Cathy, and Louise). In many circumstances, such changes to one’s body are heavily scrutinized and evaluated against social norms (O’Donnell). Exercise to improve body composition can be done using two different methods, anaerobic and aerobic exercise. In regards to improving body composition, anaerobic exercise's effects are
use it or would the effect be lower? Another suggestion is to include a statement discussing test method variation and the impact (or lack of impact) on the test results. Finally, a larger sample size can help determine if borderline data is significant. While cost is almost always a consideration in research, the text discusses changes in muscle metabolism as not detectable. Additional data from more test subjects could produce results with statistical significance.
When most people think of performance-enhancing drugs the first thought that comes to their minds is the illegal ones like steroids, but today there are more non-illegal drugs like creatine and androstenedione for people today. Creatine is a chemical produced by the kidney and found in meat product. It helps muscles recover after a workout, which in turn helps athletes bulk up faster (Gregorian 5). Creatine is used by many of the nations top college sports teams like Nebraska and Northwestern. The ?Husker Power? strength program uses creatine, where it is meticulously measured and poured to the contours of the designated athlete (Gregorian 1). It is also slurped and scarified down by 25% if of pro baseball, basketball and hockey players and 50% of the NFL players also (Gregorian 1). Androstenedione, also known as andro, is a synthetic chemical that is changed into testosterone by the kidney (Scruff 1), and while it is currently legal it is on the road to becoming illegal. It has fulfilled two of the three requirements for being a steroid and tests are being done about the third, and if ?passes? the third one it will be considered a steroid and become illegal. It has also been banned in professional tennis, the Olympics and the NFL (Regan 2). In addition, there are also the illegal ones such as steroids. Also a little known one by most of the public is a drug called, erythopoietin commonly referred to as EPO. EPO stimulates the body?s production of red blood cells which caries oxygen to muscles and all other parts of the body (Swift 2). Another one is growth hormones, which help muscles recover faster after a workout (Swift 2). A drug guru for some of the worlds top cyclists who had a ?forced? retirement said that, ?in the ?70s the most commonly used drugs were amphetamines; in the ?80s, anabolic steroids and cortisone; and in the ?90s, growth hormones and EPO? (Swift 12). One sad thing about today?s athletes is that in 1995, 198 athletes were surveyed. In the survey they were asked if they were offered a banned performance enhancer with the guarantee that that they wouldn?t be caught, and they would win. Of the 198 surveyed 195 said yes and only 3-said no. Then the same people were asked the same question but they would also win every competition for five years, where after which they would die from the side effects. Sti...
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.
There is now a large amount of evidence that carbohydrates can improve the performance of athletes. During high intensity exercise, carbohydrates are the main fuel for the muscles. By consuming high levels of carbohydrate before, during and after training or an event, glycogen stores are kept well stocked. These stocks help the athlete to perform for longer and help their bodies sustain the effort. The vital role of physical activity in maintaining health and fitness in the general population is now recognized. For those who want to keep fit and active, a well-balanced high-carbohydrate diet is recommended.