Creatine
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 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.
Approximately 95% of the body's creatine supply is found in the skeletal muscles. The remaining 5% are scattered throughout the rest of the body, with the highest concentrations in the heart, brain and testes. A skeletal muscle itself does not produce creatine, but utilizes the creatine originating in the liver and kidneys.
The human body gets most of the creatine it needs from food or dietary supplements. Creatine is easily absorbed from the intestinal tract into the bloodstream. Rich dietary sources of creatine include red muscle meats (beef) as well as fish. Creatine, however, is sensitive to heat and cooking, and the full amounts available in these food sources may be reduced during normal preparation. When dietary consumption is inadequate to meet the body's needs, a limited supply can be synthesized from the amino acids arginine, glycine and methionine. This creatine production occurs in the liver, pancreas and kidneys.
The bottom line is that your ability to regenerate ATP depends on your supply of creatine.
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.
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.
Creatine increases the body's ability to do work. It is high powered and generates the muscles ultimate energy source - ATP (adenosine triphosphate)- ATP produces the contractions of a muscle's proteins. When muscles are performing work ATP is being broken down into ADP (adenosine diphosphate) and energy is given off. The ATP being used usually lasts 10 - 15 seconds. After that the muscle depends on creatine phosphate to restock the ATP. Creatine acts as a reserve for the ATP. Therefore increased amounts of creatine will allow the body to supply ATP at a faster rate. Which, in turn allows an individual to workout longer and maintain a high level of strength. With creatine as a supple)-nent the body is exposed 4 grams of creatine per kilogram. Red meats give 1 gram of creatine per large serving.
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.
Creatine is an effective, powerhouse nutrient that is derived from the amino acids glycine, L-arginine, and L-methionine. Creatine is beneficial for athletes as it helps improve strength, muscle mass, body composition, and boosts athletic performance. Research has shown improvements in endurance, power, and performance; this is all due to the creatine increasing phosphocreatine (PCr) within the muscle, which allows for quicker regeneration of the body’s energy.
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
this is because creatine is most effective when the muscles are used for a short 6 seconds, then a long 45 second rest. The time period of using muscles for 6 seconds and then resting for 45 seconds is closely related to a football game where the players run a play, then get to rest until the next play is called. At the professional level of football, most teams are allowed to take creatine, but some teams are have banned the use of it because no one know the long term effects yet (Actions and Effects).
Developed to specifically target and enhance scientifically documented "CELL SWELLING" effect. High-tech Creatine Ethyl Carbonate Ester has been added to induce explosive release of creatine in muscle cells and to help incite a dramatic cytoplasmic cellular expansion. Creatine Ester Phosphate Sodium has been added to provide heightened retention rates and further improve rapid bio-delivery of ATP. Lastly Di-Creatine Orotate with (OAAVA) may provide superior anabolic and endurance enhancing potency, PLUS... provide additional rapid and sustained delivery of creatine. When these multi-pathway creatine delivery technologies are combined, muscle cells may experience the most rapid CELL SWELLING effect ever experienced
Creatine helps provide the energy our muscles need to move, especially movements that are quick and explosive. Approximately ninety five percent of the body’s creatine supply is found in the skeletal muscles (www.pacific-nutrition.com). The other five percent is spread throughout the body, but mainly found in the heart, brain and testes. Creatine is easily absorbed from the intestinal tract into the blood stream.
of active muscle and the cells of the liver. We also gain it from the
Amino acids can play an important role in exercise, especially the branched-chain amino acids; valine, isoleucine and leucine. The branched-chain amino acids are unique because they are not metabolized in the liver but in the muscle instead, hence the name, ‘muscle aminos’.
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.
Creatine is made in small amounts by the body, and aids a substance called adenosine triphosphate (ATP), which controls all types of muscle contractions, from bench pressing 400 pounds to blinking an eye. To contract a muscle, the ATP molecule releases one of the three phosphate groups. Creatine comes into play by attaching to the free-floating phosphate and reforming into ATP. Thus, energy is provided until the creatine in the muscle is depleted. Thus, the effect of a creatine supplement is to provide the muscles with more creatine than the body can produce on its own and thus increase energy.
Creatine has been known to provide additional energy for your muscles. Our body has a compound called ATP (adenosine tri-phosphate), which is an energy-containing compound. The ATP reaction releases energy in the body very quickly. This is a good thing, especially during an intense work out, when your body needs the most energy. Carbohydrates can give you energy, but it comes at a slower pace. When the muscles are using ATP for energy, a chemical process occurs where the ATP is broken down into two simpler chemicals, ADP (adenosine did-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy, which ...
Minerals are a group of compounds that allow for endurance in an athletic competition. Potassium is a common mineral associated with muscle cramping. A lack of potassium is the cause of muscle cramping during a sporting event. Minerals must be taken in at least six hours before the time of activity. Due to the complexity of minerals, they are not easily transported to the muscle cites most in need of replenishment.