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Athletes will put many different types of supplements and drugs to increase their physical strength. These supplements range from protein shakes to steroids. Some sports supplements are incredibly safe and effective, while others still work well but do more damage than good in the long run. In the past athletes had to turn to such things as anabolic steroids or blood doping (the process of taking out blood and adding oxygen to it and putting it back into their body in order to increase their endurance). But they are illegal. Many supplements are as simple as packaged energy and others require a strict exercise and eating regimen. I will explore creatine and it's effect on the sport world.
Creatine was first introduced to the US in 1993 by a supplement company called Experimental and Applied Sciences. Since then it has become one of the most
demanded items on the market. The creatine that is bought in stores duplicates the natural creatine that is produced by the kidney, liver, and pancreas. Creatine Monohydrate has been proven to significantly enhance athletic performance in the areas of power, strength, and muscle mass. Most importantly though, it doesn't seem to have any serious side effects. Also, since Creatine is found naturally in the body and in foods, it is likely that it will not be removed from sports.
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 produces Creatine in very small amounts, though some people produce more than others. Creatine is necessary for proper cell functions and cell reproduction, it is also a primary storage for energy in muscles.
Creatine works when somebody is exercising, his or her muscles demand energy. The energy that the muscle gets is called adenosine triphosphate (ATP). As the muscles keep contracting, the ATP is turned into adenosine diphosphate (ADP). ADP causes your muscles to fatigue. Creatine Phosphate helps to convert ADP into ATP when the ATP is gone. In doing this, the athlete has better endurance during his of her workout or event.
If all this were true, it would be easy to see why athletes are turning to Creatine for an edge on their competition. But are these claims real? Is their scientific proof of what Creatine does?
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Creatine Creatine Monohydrate Blood Doping Long Run Side Effects Athletic Performance Items Amounts Supplements
Yes, since Creatine came onto the supplement market it has been
tested a lot. The Texas A&M football program, experimented by putting only a few of their players on Creatine in 1994, and as a result by 1995 they put their whole team on Creatine. The facts don't lie
Creatine has definite advantages. Since studies on Creatine loading have only been going on for less than a decade, it is still unknown what long-term effects will have. Several small short-term side effects include dehydration, diarrhea, and muscle cramping.
The athletes that will receive the most benefit from creatine are athletes in power and performance sports such as football and wrestling. Though even with
wrestling creatine can be dangerous because of the weight gaining factor, so more effective use my be during the off-season. For such sports as football, Creatine can be very useful in gaining strength and size, while maintaining or increasing speed and endurance. Bodybuilders can also use Creatine as a legal and effective way to enhance muscle growth.
Creatine use can best summed up pretty easy, a person can take all the Creatine they want, but if the proper biological, physiological, and nutritional factors aren't in place, it won't be of even the slightest benefit. Creatine allows an athlete to work out harder and more frequently. Plus, it helps an athlete to become bigger, faster and stronger. In addition, Creatine delivers these benefits without causing any serious harm, if any. "The only proven side effect has been weight gain"( Creatine as a Sports Supplement).
Though many reports say that Creatine may cause a person to dehydrate, some disagree with this view. Steven Plisk, director of sports conditioning at Yale U., "Creatine doesn't have a dehydrating effect on individual muscle cells. If anything, creatine adds water to the muscle-explaining some of the weight gain"( Creatine Basics). Many still argue the credibility of negative comments toward creatine, but none argue its positive effects. Just shoving creatine into your body without proper exercise will result only in creation of fat and waste.
Aproblem that people may see with creatine is the cost factor. A Creatine supply for a month will average close to forty-five dollars. With the cost of
this and other supplements being so high, it seems that the higher class athletes would have an advantage, which causes many critics of creatine (or supplements in general) to deem it unfair. Their case is, athletes of one group should not be permitted to have an advantage over another due to something such as money.
In conclusion, Creatine is and can be a very effective supplement for athletes, it doesn't help everyone. Depending on the person and the sport they are participating in creatine's effects can be either positive or negative. Though long term research on the effects of creatine have not been confirmed, as of now the only side effects are diarrhea, nausea, and weight gain. These are outweighed by the increased success that one may have in their strength and performance in sports. Creatine has a positive effect on sports as well as its negative effect, therefore each person should weigh the positive and negative, then make the decision for themselves.
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Summary of Creatine
Primary Information, Benefits, Effects, and Important Facts
Creatine is a molecule produced in the body. It stores high-energy phosphate groups in the form of phosphocreatine. Phosphocreatine releases energy to aid cellular function during stress. This effect causes strength increases after creatine supplementation, and can also benefit the brain, bones, muscles, and liver. Most of the benefits of creatine are a result of this mechanism.
Creatine can be found in some foods, mostly meat, eggs, and fish. Creatine supplementation confers a variety of health benefits and has neuroprotective and cardioprotective properties. It is often used by athletes to increase both power output and lean mass.
Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out throughout the day and taken with meals.
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How to Take
Recommended dosage, active amounts, other details
There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. Another option is micronized creatine monohydrate, which dissolves in water more easily and can be more practical.
Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).
For a 180 lb (82 kg) person, this translates to 25 g/day during the loading phase and 2.5 g/day afterward, although many users take 5 g/day due to the low price of creatine and the possibility of experiencing increased benefits. Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels.
Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.
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Editors' Thoughts on Creatine
I see no reason why somebody shouldn’t supplement creatine, nor do I see any logical basis for the seeming “fear” of this compound in society. It’s safe, it’s healthy, it’s cheap, and for most people it just works. Get some creatine monohydrate, take 5 g/day, and you’re good to go.
If humans didn’t make any in the body, creatine would be a vitamin. There do exist deficiency symptoms that result in mental retardation. They’re rare, but they pretty much establish the importance of this molecule as a vitamin-like compound.
Creatine is quite well-studied, and seems safe and effective in enhancing some aspects of performance.
5 g/day of the cheap monohydrate powder (no need for anything fancy) seems great for anyone looking to increase power output.
In short - if you do something like sprinting or strength training, it’s probably worth taking.