| Creatine |
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| Posted on Sat 16 Feb 2008 (1359 reads) |
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Creatine is not an herb, mineral, vitamin, hormone, or steroid. Creatine is a natural nutrient found in our bodies and the bodies of most animals. Approximately 95% of the body's creatine supply is found in the skeletal muscles. The remaining 5% of creatine is scattered throughout the rest of the body, with the highest concentrations in the heart, brain and testes. 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. When dietary consumption of creatine 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. Creatine has the ability to make you stronger,increase your weight, and make you more anabolic. Note: The daily turnover of creatine is about 2 g for a 70 kg person. About half of the daily needs of creatine are provided by the body synthesizing creatine from amino acids. The remaining daily need of creatine is obtained from the diet. Studies show a 5-8% increase in strength in sprints and other short burst movements such as weightlifting creatine supplementation has been reported to affect protein synthesis.This theory suggests that an initial creatine stimulated gain in intracellular water may serve to increase osmotic pressure which in turn stimulates protein synthesis. There is some preliminary evidence to support this hypothesis.For example, Ziegunfuss et al.123 reported that nitrogen status was increased in a subset of subjects following 3-d of creatine supplementation suggesting that creatine increases protein synthesis and/or may decrease net protein breakdown. Kreider et al.64 reported that the ration of urea nitrogen to creatinine (a general marker of anabolic/catabolic status) was decreased in athletes ingesting creatine (15.75 g/d for 28-d). Although additional research is necessary, these findings suggest that creatine supplementation may affect protein synthesis and/or reduce whole body catabolism during training. most new creatine products are supporting a delivery system such as cell-tech which seems to be only added sugar for lots of money. Some people say drink with juice other say don't what I recommend is to drink juice first wait 30 minutes then take creatine maybe with a protein.this should give the best results for the lowest amount of money. A cautious approach to a creatine supplement would be to limit intake to 3 to 5 grams almost every day for three weeks followed by 3 grams two to four times a week. It would be wise to take a week or so off each month. It would also be wise to take a full month or so off every 3 to 4 months. Of course these creatine guidelines will vary between individuals. The amount and frequency of creatine use depends on how much muscle gain a person wants to maintain. Athletes and large individuals would require higher amounts of creatine, while non-athletes and small individuals would require less. There are a number of other factors that influence the amount of creatine intake including diet, sex, age, concurrent use of other supplement or medicines, medical condition, genetics, etc. Creatine is believed to be safe almost all studies have came to this conclusion. along with it's 12 year track record thats not bad. (note stay hydrated creatine can rob your body of the water it needs.We think close to a gallon a day of non caffeine non alcoholic liquid should be enough to dilute extra creatine and strain on the kidneys. |
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