THE MOST EFFECTIVE ERGOGENIC NUTRITIONAL SUPPLEMENT CURRENTLY AVAILABLE


CREATINE OVERVIEW

Creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing aerobic and anaerobic exercise capacity, and lean body mass. It is beneficial in regard to preventing injury, improve cognitive functions, and overall health. Creatine supplementation may help:

  • Increase fat free mass
  • Enhance muscle recovery
  • Support training adaptation
  • Improve strength and power
  • Increase high-intensity exercise capacity
  • Decrease the risk of cramps and injury

 

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CREATINE SUPPLEMENTS IN-DEPTH

Creatine is the most popular and commonly used sports supplement available today in terms of increasing aerobic and anaerobic exercise capacity and lean body mass. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. The chemical name for Creatine is methyl guanidine-acetic acid, and is produced endogenously by the body from three amino acids (glycine, arginine and methionine). This process takes place in the kidneys, liver, and pancreas. In addition creatine is a natural constituent of meat, mainly found in red meat, and fish. Approximately 95% of the body\'s creatine is stored in skeletal muscle, and plays a key role in helping the body regenerate ATP, which is the muscular source of fuel during high-intensity activities. ATP (adenosine triphosphate) is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract, thus without ATP, you would not be able to effectively produce the muscular strength and power to perform activities like weight lifting. There are several methods by which the body rebuilds ATP. The fastest method is through Creatine phosphate. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP, turning it back to ATP. Supplementation with creatine increases Cretine Phosphate level within the muscle, allowing further capacity to regenerate ATP. It enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise.

According to the position stand of the International Society of Sports Nutrition:

 "Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines."

THE MOST EFFECTIVE NUTRITIONAL SUPPLEMENT AVAILABLE TODAY FOR INCREASING HIGH-INTENSITY EXERCISE CAPACITY.

The average gain in performance from the clinical studies typically ranges between 10 to 15%. Short-term creatine supplementation has been reported to improve maximal power/strength (5–15%), work performed during sets of maximal effort muscle contractions (5–15%), single-effort sprint performance (1–5%), and work performed during repetitive sprint performance (5–15%). Long-term creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance.

THE MOST EFFECTIVE NUTRITIONAL SUPPLEMENT AVAILABLE TODAY FOR INCREASING AND BUILDING LEAN MASS

Long-term creatine supplementation with resistance training increases lean body mass, , and muscle diameter. In long-term studies, subjects taking creatine supplements typically gain about twice as much fat free mass than subjects taking a placebo.

INCREASES GROWTH HORMONE AND TESTOSTERONE RESPONSE TO RESITANCE EXERCISE

In a recent study published in the Journal of Kinesiology, resitance trained men were given either creatine supplementation (20 grams per day) or placebo over a 7-day supplementation period. Researchers found that serum growth hormone and testosterone levels were significantly higher post-exercise, in the creatine group when compared to the placebo group.

CREATINE SUPPLEMENTATION MAY IMPROVE HEALTH, AND EXTENDS LIFE SPAN

In a recent study conducted by the scientists in Germany found that creatine supplementation extends the healthy lifespan of mice by ten percent. Scientists indicate that creatine increases life span, enhances cognitive function, increases energy utilization, and reduces oxidative damage.

MAY IMPROVE COGNITIVE FUNCTIONS

Creatine has neuroprotective effect, appears to enhance cognitive functions, and may have anti-depressant properties. According to clinical studies creatine supplementation reduces mental fatigue during simple task repetition and increases cerebral oxygen utilization. It may also decrease variability in responses to a choice reaction-time task in healthy individuals, improves memory and cognitive ability in healthy vegetarians, elderly individuals, and healthy volunteers during sleep deprivation.

MAY DECREASE THE RISK OF INJURY AND MUSCLE CRAMPS

Researchers examine the effects of creatine supplementation on the incidence of cramping and injury observed during 1 season of National Collegiate Athletic Association Division IA football training and competition. They found that incidence of cramping or injury amoung football players was significantly lower for creatine users compared with nonusers.

HELPS FIGHT AGAINST HERPES VIRUS

Studies found that creatine inhibits the replication of herpes simplex 1 and 2 (HVS-1, HVS-2), and may reduce morbidity and mortality of those who suffer from HVS-2. Studies found that creatine inhibits the replication of herpes simplex 1 and 2 (HVS-1, HVS-2), and may reduce morbidity and mortality of those who suffer from HVS-2.

CREATINE SUPPLEMENTATION PROTOCOLS

The supplementation protocol most widely used and described in the literature is referred to as the loading-protocol. According to this protocol the quickest method of increasing muscle creatine stores appears to be to consume approximately 0.3 grams/kg/day of CM for 5 – 7 days followed by 3–5 grams/day thereafter to maintain elevated stores. Studies found 10–40% increase in muscle creatine stores using this protocol. Additional research has reported that the loading protocol may only need to be 2–3 days in length to be beneficial, particularly if the ingestion coincides with protein and/or carbohydrate.

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