Who takes Creatine?
Today, creatine is widely taken by many men and women. It is the most widely used health supplement by athletes. The majority of these individuals are in a rush to build their body and take mega doses of this health supplement
Surveys of professional athletes indicate that close to 25%-50% of players in basketball, baseball or football take creatine supplements. The numbers are even higher at the college and high school levels. Estimates of the creatine market in North America, indicates that consumers spend close to $400 million on this supplement alone. In the 90s and early 2000, many sports directors even handed out the supplement to their athletes. This practice today is banned.
Evidence
As far as real evidence is concerned, several studies have shown that creatine can increase muscles mass. Both lean body muscle, mass, strength and the total amount of work can be improved with regular use of creatine. The role of creatine in the treatment of many medical disorders like renal failure, Parkinson’s disease, osteoporosis, heart failure is still questionable.
Does creatine improve performance and endurance? Well the results are mixed. Many studies have been undertaken in both males and females who swim, run, or sprint and the results are not always reproducible. But individuals who do take the supplement claim they do perform better.
Showing posts with label creatine. Show all posts
Showing posts with label creatine. Show all posts
Monday, April 6, 2009
Creatine for BodyBuilding- Legal and Works
These days everyone seems to be taking creatine. Some take this supplement to be healthy, others want to build their body and others just take it because everyone else is taking it.
Creatine is a natural substance made in the body. It is chiefly made in the liver and kidney by various amino acids and is used up by muscles. The majority of synthesized creatine is located in skeletal muscles of the body.
Creatine has been widely available in many health food stores. It has been used as a health supplement for more than 40 years. The soviets initially used to give all their athletes creatine because they believed it not only built muscle but also improved the performance in sports. Most athletes who competed in activities requiring intense bursts of speed claim that creatine helped them perform better.
Studies from Russia have shown that when one takes oral creatine on a regular basis, the levels of creatine in muscles will also steadily increase. While this happens in a number of individuals, the effect is not consistent. Other factors that may affect levels of creatine in the muscles from going up include the diet, exercise and muscle fiber type. Eating a carbohydrate diet facilitates uptake of creatine in the muscles. Similarly, performing activities that require short bursts of energy also helps boost the levels of creatine in muscle
Creatine is a natural substance made in the body. It is chiefly made in the liver and kidney by various amino acids and is used up by muscles. The majority of synthesized creatine is located in skeletal muscles of the body.
Creatine has been widely available in many health food stores. It has been used as a health supplement for more than 40 years. The soviets initially used to give all their athletes creatine because they believed it not only built muscle but also improved the performance in sports. Most athletes who competed in activities requiring intense bursts of speed claim that creatine helped them perform better.
Studies from Russia have shown that when one takes oral creatine on a regular basis, the levels of creatine in muscles will also steadily increase. While this happens in a number of individuals, the effect is not consistent. Other factors that may affect levels of creatine in the muscles from going up include the diet, exercise and muscle fiber type. Eating a carbohydrate diet facilitates uptake of creatine in the muscles. Similarly, performing activities that require short bursts of energy also helps boost the levels of creatine in muscle
Friday, April 3, 2009
Amino Acids and BodyBuilding Part 3
Branched chain amino acids acid
The three branched chain amino acids, leucine, valine and isoleucine are vital for all athletes. They have a lot of benefits and are essential in building the body. A lot of research work has shown them to improve energy, endurance and strength.
Proteins Snacks
There are a variety of proteins snacks available sold as meal replacement packages that either come as a liquid or an edible bar. They can be consumed instead of a meal. These foods contain a lot of protein and have minimal fat. The packages also contain a variety of vitamins and minerals. The majority of protein in prepackaged meals are whey, calcium, soy and egg albumin. For the body builder it is important to select the right prepackaged meal product because they are many varieties- the ones labeled with creatine, glutamine, casein and lactoferrin should be selected.
Exercise
For the athletes it is important to note that eating foods high in protein is not the answer. This must be supplemented with intense exercise to help build the muscles. Because many protein supplements are relatively expensive, one should first invest in proper home cooking of protein diets. Protein should be supplemented as needed. In most cases if one eats a high protein diet, there is no need to buy individual amino acids. The majority of amino acids are water soluble because of the addition of sodium and can be very salty. The sodium can also lead to water retention. The best thing is to buy foods which contain at least the essential amino acids.
When exercise and diet is combined, the body will slowly start to grow in a matter of months. Be realistic and do not expect to see any changes in a few weeks. Muscles are protein and they have to be synthesized from scratch and that takes time.
The three branched chain amino acids, leucine, valine and isoleucine are vital for all athletes. They have a lot of benefits and are essential in building the body. A lot of research work has shown them to improve energy, endurance and strength.
Proteins Snacks
There are a variety of proteins snacks available sold as meal replacement packages that either come as a liquid or an edible bar. They can be consumed instead of a meal. These foods contain a lot of protein and have minimal fat. The packages also contain a variety of vitamins and minerals. The majority of protein in prepackaged meals are whey, calcium, soy and egg albumin. For the body builder it is important to select the right prepackaged meal product because they are many varieties- the ones labeled with creatine, glutamine, casein and lactoferrin should be selected.
Exercise
For the athletes it is important to note that eating foods high in protein is not the answer. This must be supplemented with intense exercise to help build the muscles. Because many protein supplements are relatively expensive, one should first invest in proper home cooking of protein diets. Protein should be supplemented as needed. In most cases if one eats a high protein diet, there is no need to buy individual amino acids. The majority of amino acids are water soluble because of the addition of sodium and can be very salty. The sodium can also lead to water retention. The best thing is to buy foods which contain at least the essential amino acids.
When exercise and diet is combined, the body will slowly start to grow in a matter of months. Be realistic and do not expect to see any changes in a few weeks. Muscles are protein and they have to be synthesized from scratch and that takes time.
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