What Is The Truth About Creatine

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     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

The transformation of creatine into energy occurs within the first few seconds of exertion. Creatine supplements are artificially made creatine that can be taken by athletes as ergogens, substances that can be used by athletes to enhance performance. Artificially made creatine is available as powder, capsules, candy, and gum. The goal of creatine supplementation is to increase the energy in the muscles so that athletes can improve their strength, speed, and endurance.

Opposition to the supplement says that creatine is unnatural. If fact a normal liver makes about 2 grams of creatine each day. Creatine is also found available from the red meat in your diet. Creatine can be a great benefit to those with bodies that don't produce enough of the substance naturally.

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

Taking supplemented creatine can result in a higher increase of muscle mass. Studies have shown that three to five grams of creatine monohydrate orally taken is risk free (EFSA). It increases muscle mass by providing the user to go longer on their exercise. Supplementing with creatine became popular in the nineties for a way to get lean muscle mass. Another study shows that creatine causes water retention in muscles causing mass increase (NCBI). Creatine is also used as a treatment is muscular dystrophy. For people with muscular dystrophy it improves muscular functionality and muscle mass in all. It can be used to treat heart failure and mitochondrial disorders. I personally have been supplementing with creatine monohydrate for the past month and have seen an increase in strength and muscle

The Creatine supplement most commonly used is Creatine Monohydrate (C4H11N3O3). There are other derivatives of this supplement. Creatine Monohydrate has a variety of influences on athletes. Creatine’s occupation is to raise the rate at which ATP (Adenosine Triphosphate) is produced (Creatine Monohydrate Supplementation). When a muscle is used an ATP molecule goes through hydrolysis, the breaking of a chemical bond using H20. The muscle uses this breaking down of ATP to release energy. The ATP gives off an ADP (Adenosine Diphosphate) molecule. Due to the reliability of ATP breaking down with a water molecule, the amount of ATP available in the muscle cells is increased. At the same time ATP is being converted into ADP, ADP is being changed back to ATP inside the muscle. During the contraction of the muscle, the changing back of ADP to ATP is achieved by the Creatine already present in the cells. However, this rebuilding of ATP is not a direct result of the use of the Creatine in the cellular complex. Right upon the taking of Creatine Monohydrate, the total muscular capacity levels of phosphocreatine (PCr) and Creatine Monophosphate increase. This elevation of phosphocreatine “shifts the equilibrium towards the production of ATP,” allowing ATP to be generated at a much faster rate ( Muscle and Strength Magazine). This is the chemistry behind what Creatine does to your body and the reactions

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

Many athletes use resistance training in their everyday workouts while using creatine. However, the athletes are unaware of the effects it has on their bodies and whether performance is enhanced or not. Therefore, these athletes need to become educated of what they are putting into their bodies and whether creatine is aiding them in gains or not. First, background information will be provided on both creatine and resistance training. Next, there will be discussion on the benefits of resistance training with sex differences and age differences. Then, studies will be provided to help with gaining a better understanding on creatine’s effects with resistance training. Creatine will then be discussed on how it helps other people

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps tosupply energy to all cells in the body, primarily muscle. It is usually mixed with liquid and isdrank by people who are working out or doing some type of sport. Creatine increases the body’sability to produce energy rapidly. With more energy, you can train harder and more often,producing faster results. Also, research shows that creatine is most effective in high-intensitytraining such as weight training, football, and baseball. Performers and athletes shouldn’t be able to use creatine because there are many sideeffects and risks. The side effects of using creatine consist of kidney disease and failure, waterretention, nausea, cramping, muscle pain, 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

All three of these enzymes play a role in the biosynthesis of endogenous creatine molecules within the body. The synthesis of creatine molecule requires both GAMT and AGAT as described earlier and the transportation of creatine to other cells around the body requires creatine transporter. The creatine transporter, encoded by SLC6A8 gene, is a protein required for cells to take creatine. Guanidinoacetate, product of AGAT reaction, is alos a substrate for CrT. Thus it has an important role in both synthesis and uptake of

Thank you for the question. The typical dose for creatine monohydrate supplementation is 3-5 grams per day. There are instances when athletes might do a short loading phase of up to 20 grams per day for 5-7 days, however, these loading strategies have not been proven to be more effective. Creatine monohydration is very well studied supplement and at the recommended dose it is likely safe for healthy individuals. Supplementing more than 3-5 grams per day does not lead to greater performance gains.

The research administered by Scott & Sanderson (2002) measured the amount of damage inflicted in the muscles after a whiplash injury through the amount of the enzyme activity – specifically creatine kinase. Creatine kinase (CK) is an enzyme found in the muscles and presents itself in three distinct forms in the skeleton, brain, and heart. When CK is heightened after a severe impact, it can result in muscle soreness. The increase in CK is typically present within six to twenty-four hours of muscular trauma. Scott & Sanderson (2002) predicted that the creatine kinase would increase in patients after a vehicular impact and become an important factor in whiplash injury. The researchers used patients who had a neck injury from a low-velocity vehicular

When supplementing creatine there are recommended doses that should be taken. Most people start by doing a loading phase. This is used to cause saturation of the muscle cells with creatine. It is recommend to take in 10-30 grams daily during this phase. After the loading phase, maintenance