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Creatine Supplements And Athletes

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Creatine supplementation works. There have been over 100 studies done on creatine ingestion. The majority of the studies suggesting that creatine does enhance performance in athletics. It has been theorized that with increased muscle creatine content via creatine supplementation may allow for an accelerated rate of resynthesis of adenosine triphosphate (ATP). The accelerated resynthesis of ATP would allow individuals in athletic events that use the high intensity ATP-Pc energy system to perform longer. Short and long-term studies of creatine ingestion, has found one side effect; weight gain in fat free mass. Other theories of side effects stemming from creatine supplementation have been proposed. These side effect, most all be negative, have never been documented in scientific literature. Athletes ranging from high school to the Olympics have reported tremendous improvements in anaerobic events and gains of fat-free mass from creatine supplementation. Creatine supplementation works in the real world. With the overwhelming evidence from theory to application, creatine supplementation does improve body composition and athletic performance.
Creatine is derived from the amino acids arginine, glycine and methionine. It can be produced in your liver, pancreas and kidneys or can be obtained from a diet rich in meat or fish (2.2 pounds of meat contains approximately 5 grams of creatine). Ingesting creatine increase the amounts of free creatine and phosphocreatine (PCr) in the muscle. The energy to rephosphoryate adenosine diphosphate (ADP) to adenosine triphosphate (ATP) is largely determined by the PCr in the muscle. During brief-explosive type exercises, our bodies use adenosine triphosphate (ATP) to provide immediate release of energy. At any given time, your body contains roughly 90 grams of ATP. ATP breaks down to adenosine diphosphate (ADP) to provide energy for muscular contraction. Once ATP is broken down, the resultant ADP must be reconstructed to ATP for our energy uses. This reconstruction is largely determined by the amount of phosphocreatine (PCr) stored in the muscles. As PCr get depleted in the reconstruction of ATP, performance in exercise is likely to deteriorate as the inability to resynthesize ATP at the required rate. To increase performance, reconstruction of ATP from ADP must be sustained at longer rate. Having more PCr in the muscles can continue the reconstruction of ATP for longer periods. It has been reported that short-term creatine supplementation (15 to 25 grams/day for 5 to 7 days) has increased PCr stores by 10 to 40%. Performance in the 5 to 7 days of creatine supplementation has improved high intensity exercise from maximal power/strength to work performed during repetitive sprint performance. Long-term supplementation of creatine (15 to 25 grams/day, for 5 to 7 days and 2 to 25 grams/day thereafter for 7 to 84 days) has suggested significantly greater gains in strength and sprint performances. This extra PCr in the muscle regenerate ATP at a faster and longer rate comparison to subjects with no creatine supplementation. Creatine supplementation enhances performance(s) using the PCr energy system.
With increased ability to synthesize ATP, creatine supplementation (short and long-term) significantly increases strength; power, sprint performance, and/or work performed during multiple sets of maximal effort muscle contractions. For example creatine supplementation (25 g/d for 7-d) resulted in a significant increases in the amount of work performed during five sets of bench press and jump squats in comparison to a placebo group. Another study reported that sprint performance during a series of 300- and 1,000-m runs were significantly improved with creatine supplementation (30 g/d for 6-d). Longer-term creatine supplementation with a week of creatine loading of up to 25 g/d and followed by up to 90 days of maintenance with reduced or similar dosages (2-25 g/d) increased performances of single-effort sprints, repeated sprints, and strength (5-15%). Scientific data suggests creatine supplementation improves training and performance, but what does it say about side effects of taking this supplement.
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Keywords: creatine supplementation and athletes, creatine supplementation and athletic performance, creatine supplements endurance athletes, creatine supplements and sports performance, is creatine good for athletes, does creatine help older athletes, why is creatine bad for athletes, does athletes take creatine

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