Creatine is the primary metabolic fuel for high intensity, short duration movements such as sprinting, lifting heavy weights, and jumping to maximal heights (Smith-Ryan & Antonio, 2013), and a significant body of research (it is the most extensively studied ergogenic aid) reports supplementation during training can optimize muscle creatine stores, increased high-intensity intermittent work output, and promote greater gains in strength and muscle mass, plus Cr has been demonstrated to provide some therapeutic benefits in clinical populations (Kreider, 2008, p. 430). Cr is also known as methylguanidinoacetic acid, which is an amino acid derived compound chemically classified as a non-protein nitrogen (Smith-Ryan & Antonio, 2013). Cr can be …show more content…
Regarding creatine as a supplement, there is no data to support any other form of creatine supplementation other than creatine monohydrate (Kreider, 2008). However, Kleiner (2014) reports that there are three major forms of creatine on the market: monohydrate, citrate, and pyruvate. Research supports all three as effective; however, monohydrate works best for muscle building and performance. Beef, pork, and fish, which are .5-1% Cr by weight, are highly bioavailable, whereas only 20 percent of creatine ingested as a supplement is absorbed. In other words, Cr from intact protein foods produces smaller, but more sustain effects compared to supplementation, which results in the most rapid increase in plasma Cr (Smith-Ryan & Antonio, 2013). Regardless, research indicates that Cr from meat or supplementation appear to yield the same absolute level of Cr to tissue. When choosing a particular food, shrimp has trace amounts, milk has 0.05g/lb, cod 1.4, tuna 1.8, salmon 2, beef 2, pork 2.3, and herring 3-4.5 (Kreider, 2008). When a sardine grows larger, it becomes a herring. Since sardines are a good source of protein and omega-3s, it makes since to eat both sardines and herring if wanting to ingest the most Cr through
Creatine is a very controversial supplement on the market today. Many endorse the uses of creatine, but others are skeptical about the advantage a person receives from taking it and the dangers one inherits as a result of creatine consumption. The debate remains due to the short amount of time that creatine has been available. People base their opinions on preliminary studies that have been done but no one knows the long-term effects of creatine on the body. Many take the risk without vast knowledge, but others still remain skeptical based on preliminary evidence that discourages the intake of creatine.
Creatine has many drug like uses and people who are oblivious to creatine would think it is a steroid unless told differently. Creatine can be used as a way of cheating and can be abused to a very dangerous level therefore making it a risk for the athlete. Although creatine is a natural substance, supplementing creatine can boost your creatine level by over 500 times. Creatine can be found in red meat but to get 5 grams of creatine which is the recommended dosage you would have to eat 5kg of raw red
Creatine phosphate has been heavily experimented upon to show that it is an important effector towards muscle activity. When creatine phosphate is present in a solution containing muscle fibers without the presence of ATP, it serves as the energy supplier due to the fact that it absorbs bound adenine nucleotide, which is firmly linked to the contractile elements on muscle fibers (Bozler, 1953). Even in low concentrations this nucleotide can be considered an energy transfer mechanism, for it takes full advantage of the creatine phosphates energy supply, thus acting as a substrate for the enzymatic activity of the contractile elements of a muscle group. Consumption of this nucleotide leads to an increase in the strength of contraction. Creatine phosphate also speeds up rate of relaxation of muscles, for it induces the relaxing effect of ATP (Bozler, 1953). Thus, this research suggests that creatine phosphate is directly linked to instigate muscle contractibility.
What is Creatine? Creatine is a nutrient that is found in many foods. It is most highly concentrated in lean red meat. A half-pound of red meat contains about two grams of Creatine. Every human body also
It is found in skeletal muscles. Creatine phosphate can house high-energy phosphate bonds. There is an abundance of ATP while the muscle cell is at rest. The creatine kinase transfers the high-energy phosphate bonds of the ATP to the high-energy phosphate bonds of the creatine phosphate. Once the cell is ready to contract, creatine kinase removes the phosphate groups from creatine phosphate and transfers them to ADP to create ATP. ATP is used to drive the contraction since it is a quick energy source. A large amount of creatine kinase should not be present in the bloodstream unless there is a large-scale destruction of muscle cells. The Duchenne muscular dystrophy causes this phenomenon to occur where muscle cell membranes are destroyed spilling out the creatine kinase into the bloodstream.
Although creatine is fairly expensive (fifty dollars for a one month supply), the original results of creatine testing and usage were very positive. Creatine supplementation helps the body by increasing the amount of creatine in the muscles, thus enabli ng the body to put out more energy more quickly. It was first discovered in the early 1900s, before creatine supplements were available, that increasing dietary creatine in turn increases the amount of creatine in the muscles (Jenkins). Supplementation of creatine in the diet leads to even higher levels of muscular creatine. Research has confirmed this. Current data indicate that muscle creatine levels increase, on average, 20% after six days of creatine supplementation at twenty grams per day (Eichne r 76). This increase of creatine in the muscles in turn increases the body's potential for exertion. Once creatine supplements were tested in humans, those increases were
Creatine is perhaps the best supplement ever to hit the sports nutrition market. Creatine is a
Creatine (Cr) is a popular dietary supplement used by athletes to increase sports performance, muscle mass, and strength. Creatine was first discovered in “1835, when a French scientist reported finding this constituent of meat” (Demant & Rhodes, 1999). This organic compound is manufactured endogenously by the liver and kidneys “from the amino acids glycine, arginine and methionine” for energy stipulation during muscular contraction. (Arazi, Rahmaninia, Hoseini, & Asadi, 2011). Creatine is either converted into free form Cr or phosphorylated form as known as creatine phosphate (CP). The endogenous production and exogenous consumption of Cr yields about 1 gram a day for the average person (Cooper, Naclerio, Allfrove , & Jimenez, 2012). In
The evidence I will provide is strictly scientific, the information comes from the Journal of Sports Nutrition. The article is written by Richard B. Kreider, Exercise & Sport Nutrition Laboratory Department of Human Movement Sciences and Education The University of Memphis. The author has many credentials, such as his testing of finding the effects of six weeks of creatine monohydrate supplementation in male and female track athletes, which can be found in the Journal of Strength and Conditioning. All of his research is peer reviewed.
Creatine (C4H9N3O2) is a non-essential amino acid that occurs primarily in muscle cells. It is a naturally occurring substance that is found in the pancreas and liver. It is important for the production and storage of energy in your body. The waste of creatine is called creatinine and is expelled through urine. Not only is it made in your body, scientists have studied and produced creatine in labs. The most common and most researched form of creatine is creatine monohydrate. All studies about creatine have mostly found creatine monohydrate to be the safest with no additives. Creatine is found in meats like fish and beef. The average person who eats meat gets an average of one to two grams a day.
Creatine is a “metabolite” that occurs innately in the human anatomy. It occupies red muscle tissue, and
Creatine monohydrate supplementation has been shown to result in an increase in skeletal muscle total and phosphocreatine concentration, increase fat-free mass, and enhance high-intensity exercise performance in young healthy men and women. Recent evidence has also demonstrated a neuroprotective effect of creatine monohydrate
Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle mass and strength gains. The taking of creatine monohydrate as a dietary supplement for physical and psychological benefits is a very controversial issue. Some people believe that the creatine is in no way harmful to your body, and if there are certain minor side effects, the benefits greatly outweigh them. Other people argue that creatine does more harm than good, and that there can be dangerous short and long-term side effects. There are many supplements out on the market that are legal and can be purchased over the counter. Even though these supplements are legal, not all of them will promise to help achieve fitness goals. But creatine is the most researched
With sportsmen seeking alternatives to illegal and unsafe performance enhancing drugs, “ergogenic aids” have come to their rescue. Ergogenic aids are supplements that enhance the performance of athletes by improving their speed, strength and agility. A number of natural products are marketed as ergogenic aids, which have found a ready market among sportspersons. Their biggest advantage is that they are legal, apart from being safe and effective. Examples of such aids include branched chain amino acids, creatine, medium chain triglycerides, pyruvates and vitamins.
Creatine helps in increasing speed, power, and size of the muscles, strength endurance and tolerance to fatigue.