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literature review on creatine supplementation
literature review on creatine supplementation
disadvantages of using creatine in sports
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Creatine Monohydrate is a muscle resistance training enhancer that has been around for years, although it causes much conflict. Creatine Monohydrate is a supplement to manufacture more ATP, bringing more energy to the muscles. (Dotson, 2013) This also means, delaying and minimizing of fatigue. Users muscles may exercise for a longer time than if the same user were to do workout without the supplement. This is how muscle is so easily obtained during use. Therefore, users may workout more and often causing serious results to show. Studies from all over the world have come about and continue to form. All of which show that the compound increases the user 5-10% better in performance and sometimes even pushing 15%.(Kirksey, 1999) People want to know if it will hurt them or help them But, like stated before, Creatine Monohydrate is a compound of much debate, is it bad for the body? are there long term effects? does it really help results?
Creatine came about in the 20th century and right from the start people took advantage of what the compound does. It also caused many of those mega muscle people to come about. Again, the question, will it even work? It is proven to work and since there’s no dosage level, bodybuilders use it in extreme excess. In a research experiment at a college, track teams were taken and observed while using Creatine supplements, for weeks the athletes used creatine regularly and train/practice. Results showed that athletes using the supplement drastically increased in muscle level, performance, and percent body fat compared to athletes that exercised at the same rate but not using creatine supplements. The creatine users in the experiment showed to be 5-10% better in most tests compared to the non-users. Obviously...
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...ength (2013). Muscle and Strength. Retrieved 2013, from www.muscleandstrength.com/expert-guides/creatine-monohydrate
Osterberg, S. R. (2013). Journal of Biomedical Chemistry. Retrieved 2013, from jbc: www.jbc.org
Parise, S. M. (2012). American Physiological Society. Retrieved 2013 from, jappl: www.jappl.org
Pearson, D. R. (1999). Long term effects of creatine monohydrate on strength and power. Retrieved 2013 from, Journal of Strength and Conditioning Research. 13(3), 187- 192.
Royal Society. (2013). Royal Society Biomedical and Chemical Sciences. Retrieved 2013, from Royal Society: www.royalsocietypublishing.org
Science Lab. (2013). Science Lab. Retrieved November 2013, from www.sciencelab.com: www.sciencelab.com
Truly Huge(2012). Truly Huge: Creatine Monohydrate: Pros and Cons. Retrieved 2013, from http://www.trulyhuge.com/creatinemonohydrateL14.html
Creatine provides additional energy for the body, and increases muscle volume. Most of the size and strength gains are during the first month of use. It gets rid of lactic acid, and improves exercise recovery time. Creatine enhances protein synthesis, and also delays the onset of fatigue.
3. Effects of resistance training and Chromioum Picolinate on body composition and skelatal muscle in older men by, Campbell WW., Joseph LJ., Davey SL., Cyr-Campbell D., Anderson RA., and Evans WJ.. JOURNAL OF APPLIED PHYSIOLOGY. 86(1): 29-39,1999 January.
Creatine was not a vitamin, however, but a synthesized blend of certain amino acids, which are the building blocks of proteins. The benefit creatine provides is increased energy for quick, anaerobic bursts of activity, such as are required in weightlifting. Athletes taking creatine can do more repetitions and sets of exercises than they could without it. Essentially, it speeds up the process of adding strength and size to the muscles by intensifying the workout. It has been compared to the way a marathon runner might saturate his muscles with carbohydrates before a race to provide endurance except that creatine strictly helps in anaerobic activities like muscle contractions.
Kuhn, C., Swartzwelder, S., and Wilson, W. Pumped: Straight Facts for Athletes about Drugs, Supplements, and Training. 2000. W.W. Norton, New York and London.
Controversy has surrounded creatine every since it has hit the shelves. Creatine is already produced by our bodies in the liver and kidneys. However, a frequently asked question is: why do we need to take more? The purpose of creatine is to add water weight. When taking the supplement it takes away the water absorbed by our muscles which makes us have to drink even more water. However, when an individual is taking creatine it has to be regulated properly. If too much of the supplement is taken more harm can be done than good. According to Stuart Young, an individual needs to drink a bare minimum of a gallon of water per day to avoid adding harm to our bodies. Young also mentions how too much
Creatine serves as an energy reserve in muscle cells. Muscular contraction is powered by the breakdown of ATP (adenosine triphosphate) to ADP (adenosinediphosphate). When all the ATP is broken down, creatine phosphate in the muscle donates a phosphate group to ADP, and further energy reactions can occur. Creatine monohydrate is a precursor to creatine phosphate. By supplementing with CM, CP levels in muscle apparently are maximized, and more muscular work can occur, since there are greater energy reserves to use.
Creatine has been used in sports throughout time. Athletes have always had a fascination with being excellent at what they do. With the banning of steroids from competitive sports and the implementation of random drug testing in most sports, most athletes are still somehow hoping to gain an edge on their competition. This edge that they are using is creatine.
Shortly thereafter, the rest of the sports world did not allow anabolic steroids as well. With the use of steroids no longer permitted, athletes began to look for other alternatives. On the rise are two substances called creatine and androstenedione, both of which are sold over the counter. These two performance enhancers have only had minimal testing done on them, excluding the long-term effects, simply because they haven't been around long enough. Creatine and androstenedione have been said to produce results like steroids without the side effects.
In today’s society, athletes are revered as heroes. There is immense pressure to be the best. Athletes are willing to do whatever it takes to gain an edge, even if it means compromising their health. For almost three decades, athletes have been supplementing their strength program with anabolic steroids to enhance their performance. To be sure, anabolic steroids are effective supplements to strength training programs, but there is no doubt that the consequences can be deleterious.
According to Lilienfeld and Landfield (2008) the most notable indications of a pseudoscientific claim are, “evasion of peer review, over reliance on testimonial and anecdotal evidence, and extravagant claims” (p. 1218). ANA’s claims, regarding C9-T11, contains the top three indicators of a false pseudoscientific claim. Firstly, ANA cites numerous research articles that apparently support their claims of improved muscle gain; however, there are no links to the actual publications. Secondly, ANA claims that C9-T11 causes 600% muscle gain in 6 weeks, which is impossible from my own experience because I have been working out for over 3 years.Thirdly, ANA uses plenty of testimonial’s in an attempt to prove it’s point. In conclusion, ANA could fool the average person that C9-T11 is a substance that boosts muscle growth; however, if the person has ever stepped foot in a gym or studied science, he or she would not be fooled due the numerous indicators that ANA’s claims are
Background on Creatine What is Creatine When I think of Creatine I don’t think of a body building supplement I think of an aid to recuperation. Like an aspirin you take if you have a headache, an athlete takes Creatine if they have chronic sore muscles from continuously working out. Creatine is a compound that can be made in our body. It is taken as a strength supplement. The chemical name for Creatine is methyl guanidine-acetic acid. The organ that produces the bodies Creatine is the liver. The amount of natural Creatine in the body can be increased or decreased depending on our diet(Absolute). How much Creatine do we have in our body? A 160-pound person would have approximately 120 grams of Creatine stored in their body (The Beg…). The reason Creatine is such a hot commodity is because 95-98% of the Creatine in our body is stored in our muscles.
This is why the search is now on to find some legal means of enhancing athletic performance. Much to athletes' delight, a new promising product, creatine, has recently appeared on the market. Creatine is a substance found in meats and synthesized by the human body, but the latest craze is over artificially made creatine. Many athletes take it in hopes of increasing their strength, speed, or endurance. Although the initial results of creatine testing were very positive, showing potential to help athletes increase their strength and speed, new evidence shows that creatine is not as perfect of a nutritional supplement as it once appeared to be.
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Last accessed 27th Jan 2014. Lymph Notes. a. The adage of the adage of the adage of the adage of the adage of the adage of the adage of the The Lymphatic System. Available at: http://www.lymphnotes.com/article.php/id/151/.
Dietary supplements can be a good thing to use but they aren't always what they say they are. They are used by over half of all Americans and those people normally take a multivitamin or protein supplements after their workouts. In fact, whey protein is the most supplied dietary supplements among all Americans. People would also say that supplements are helpful when they become older in age, but then those people who believe supplements do not work at all. What they don't know is that if individuals take too much or too many supplements, it could hurt them and not benefit these people.