An investigation by Becque and coworkers involved twenty-three male volunteers with at least 1 yr of weight training experience tested arm flexor 1-RM, upper arm muscle area, and body composition. These are all very attractive and positive factors an athlete would love to be able to attain legally, not compromising their safety with illegal substances such as steroids, but through essentially natural and relatively safe means.
Abstract Creatine is one of the most popular and widely researched natural supplements. The survey was complete after the third loading cycle. There have been hundreds of studies done on creatine all supporting the fact that it is a safe supplement.
The potential advantages of creatine salts over CM include enhanced aqueous solubility and bioavailability which would reduce their possible gastrointestinal adverse effects [ 63 ].
If used properly, it is the most effective legal supplement for gaining muscle size and strength. Although not measured in this study it is questionable that these small differences in plasma creatine concentrations would have any effect on the increase of muscle creatine uptake.
Some people believe that the taking of creatine is in no way harmful to your body, and if there are certain minor side effects, the benefits greatly outweigh them. Different forms of creatine in combination with other sports supplements as well as varying doses and supplementation methodology should continue to be researched in an attempt to understand further application of creatine to increase sports and exercise performance of varying disciplines.
It is a naturally occurring compound produced by the kidneys, liver, and pancreas Bamberger, It has been found that most people consume one gram of creatine per day, along with naturally producing another gram as well Bamberger, It has also been observed that in addition to cytosolic creatine, the existence of a mitochondrial isoform of Crea T1 allows creatine to be transported into the mitochondria.
However the addition of carbohydrates could increase their stability [ 62 ]. Secondly, it was speculated that taking creatine would lead on to more dangerous performance enhancing products such as anabolic steroids.
Despite this, the mechanisms by which creatine acts in the human body to improve physical and cognitive performance are still not clear.
This article has been cited by other articles in PMC. Creatine gives a person immediate energy for muscles. Effect of short-term creatine supplementation on neuromuscular function. Additionally, when CrS was extended for a further d Volek et al. They include increased blood pressure, jitteriness, insomnia, increased heart rate, heart palpitations, muscle tremors, nervousness, irritability, and dry mouth.
Who is using the supplements?
In alone over two hundred million dollars worth of Creatine based supplements were sold. Depending on which sport an athlete is training for, this could be a positive or negative side effect.
Most women want to take weight off and get tone. Normally a person should drink eight glasses of water a day.
The impact creatine synthesis has on glycine metabolism in adults is low, however the demand is more appreciable on the metabolism of arginine and methionine [ 11 ].Finally, the future of creatine research looks bright in regard to the areas of transport mechanisms, improved muscle retention, as well as treatment of numerous clinical maladies via supplementation.
Dec 01, · This paper reviews the available research that has examined the potential ergogenic value of creatine supplementation (CrS) on exercise performance and training adaptations. Short-term CrS has been reported to improve maximal power/strength, work performed during sets of maximal effort muscle contractions, single-effort sprint performance, and.
Creatine gluconate is a form of creatine supplementation in which the creatine molecule is bound to a glucose molecule. It currently does not have any studies conducted on it.
Creatine gluconate is sort of a glycoside of creatine, and it is thought to be better absorbed when taken alongside food, since many other gluconate molecules, particular. Jul 20, · There is a great amount of research published on creatine supplementation; protocols of administration, forms of creatine, as well as potential side effects.
Despite this, the mechanisms by which creatine acts in the human body to improve physical and cognitive performance are still not clear. Finally, the future of creatine research looks bright in regard to the areas of transport mechanisms, improved muscle retention, as well as treatment of numerous clinical maladies via supplementation.
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.Download