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Literature review on creatine supplementation
Literature review on creatine supplementation
Creatine examples in sports
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Argument Analyses: Get bigger, faster, and stronger with creatine
Creatine is one the most common sports supplement out there. But readers need to know what it is, and how it works before putting it in their bodies. Creatine is found in foods like steak, and is naturally produced in the body by the liver and kidneys. Skeletal muscle contains 95% of all creatine. The heart, brain and testes hold the remaining 5%. The claim that this article is making is supplementing with creatine while being engaged in a rigorous weight training regiment will increase muscular strength, size, and performance.
According to Shannon Clark, who holds holds a degree in Exercise Science and Sport Performance from the University of Alberta in Edmonton,”creatine is going to allow you to train at a higher frequency, which also means quicker and more
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significant muscular gains.” This occurs because creatine increases the recovery rate of muscle cells.
The more you engage in muscular stimulation the quicker muscles will grow. Provided they are given time to properly recover from the last session of stress that weight lifting causes. Creatine pulls water into muscle cells which increases the rate of protein synthesis, this is a process in which current muscle cells increase in size resulting in muscles that are both larger and stronger. With that said, it’s key to drink plenty of water to allow other cells within your body to stay well hydrated. Because of the influx of water being drown into the body, you’ll gain about 2-5 pounds is water weight within the first week of supplementing with creatine. However, this is nothing to worry about because Clark maintains that” supplementing with creatine allows you to have a better sprint performance during your weight loss phase.” Depending on your method of training, creatine will increase your metabolism allowing you to burn more calories. Creatine comes in various
forms, but it’s recommended to start with micronized monohydrate. This is the cheapest and most common form of creatine. Some see great results with this type while “non-responders” get results supplement with a different form. See how your body responds to determine what type is right for you. Creatine is most effective for anaerobic sports and activities. Anaerobic being things that require bursts of energy followed by a rest period like basketball or weight lifting. As opposed to aerobic training which is energy expenditure over a longer period of time with no rest, such as long distance running. Clark uses primarily logical appeals as her article consists mostly of facts, and research. However, it could be argued that one could be motivated to exercise more often or even start due to the many benefits creatine provides. This new found motivation, or excitement to improve one’s quality of life is an emotional appeal. I highly recommend the use of creatine for anyone looking to increase lean mass, boost strength, and improve anaerobic performance. Typically, it’s recommend to consult with physician before making dietary changes, but it’s not necessary with creatine. Being the most researched supplement there is, creatine is completely safe and has no side effects unlike anabolic steroids. It’s legal and very affordable. In conclusion, creatine is one of the cheapest and most effective muscle building supplements available when used correctly. Consider what your goals are to see if creatine is the right thing for you. Although creatine is very effect, no sufficient changes occur without a proper diet and exercise routine.
Creatine provides additional energy for the body, and increases muscle volume. Most of the size and strength gains are during the first month of use. It gets rid of lactic acid, and improves exercise recovery time. Creatine enhances protein synthesis, and also delays the onset of fatigue.
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
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.
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.
These performance enhancers, like androstenedione and creatine, are going to produce the same results. The use of performance enhancing supplements has long played a role in athletics, especially after the utilization of drug testing was introduced during the 1972 Olympics.
In today’s day and age, steroids have plagued the reputation of many sports. It was first presented in Russia and sparked a new era of bigger athletes with no seeming end. Steroids have gotten its way into every sport with usage high school athletes all the way to the pros. Even though there are many effects to the users health, steroid use is through the roof. Because our athletes are bigger and stronger than they were 60 years ago, they feel the need to be the biggest and do not care if there life is on the line. From Lance Armstrong to Alex Rodriquez, also known as A-Roid, our greats have cheated their way to greatness. Although our government has pushed for several laws to cut down from steroid use, they have little to no use. It has been a huge issue in the world of sports and is now getting the attention and recognition it deserves in the media. Steroid use by athletes of all ages are tarnishing their reputation and destroying their lives, and a solution is needed.
Image spending 24 hours,12 months and 365 days of just being inactive then BAM! you die. A 2012 study from the England University of Leicester showed that prolonged sitting was also linked to a greater risk of death from all causes. Exercising has become a norm in our society today with things such as gyms opening, vegan diets, and even television programs, but as of early 2018, 80% of adults don't get the recommended amount of exercise. I believe that exercise is important and everyone should participate in trying to improve their health. Just think about it and it might surprise you.
Mujika, I and Padilla, S. "Creatine Supplementation as an Ergogenic Aid for Sports Performance in Highly Trained Athletes: A Critical Review." International Journal of Sportsmedicine October 1997: 18(7): 491-496.
Proteins are extremely important in the growth of muscles, combined with weight training; protein can enhance muscle mass gain. Dependent on the athlete, the balance between weight lifting and protein intake will vary; a professional or trainer will measure the needed amount. Thought, all athletes will need a high protein diet, short track sprinters will not intake as much as much as a football player, for the sprinter would have a high carbohydrate diet. Resulting in instant energy opposed to the football players need for muscle mass and stored energy for long exercise periods.
I believe that fitness has a greater impact on you mentally than it does physically. Fitness releases chemicals that cause you to feel better instantaneously, improving mood for 24 hours. Fitness makes you more confident and improves your self-esteem, key for ridding anxiety and depression. Fitness makes you set goals for yourself, motivating you to improve yourself everyday. It gives you a boost of energy after, making you feel like you can conquer the world, or to just do your homework.
A lot of people can call me insane, but I love working out; I also love nutrition—most of
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.