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SPORT SCIENTIST
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Introducing Creatine
A constiturent part of human muscles, the testes, heart and liver; craetine is an amino acid derivative. The vast majority (90-95%) of creatine is located within skeletal muscle, with a third of this amount is of a form known as free creatine with the remainding two thirds in the form of phosphocreatine (PCr)
The remarkable ergogenic effects were first harnessed by athletes in 1992. This amazing supplement was used by the British athletics team in the 1992 Barcelona olympics; which went on to record a record hall of medals. Creatine functions by way of providing and transfering the energy necessary for muscular contractions. As such, creatine improves power and strength during high intensity workouts. When creatine is depleted, muscular power decreases, with lacic acid built up. This results in rapid fatigue.
Oral supplementation of creatine increases the volume of creatine stored within the muscle. It also increasing its size (hypertrophe) - good news for all you budding Swartzeneggers!
CREATINE METABOLISM
Glycine and arginine are the main sources, from which creatine is synthesized. This process occurs in the liver, kidneys and pancreas, with 1-2g being synthesized by the body per day. An extra 1-2g per day being obtained from diet (small amounts are found in fish and meat). Creatine is excreted at a rate of 1-2g per day, irreversibly converted into creatinine. This ergogenic nutrient is found in concentrations approximating 125 mmol/kg³, with vegetarians tending to have lower concentrations (by supplementing with creatine you can fill your tank another 25% to full, with concentrations above 160mmol/kg³) .
Adenosine triphosphate (ATP) is the “monetary currency” of energy. It is an energy-rich phosphate which provides energy when it is hydrolysed to adenosinediphosphate (ADP) and ortho phosphate (Pi).This cycle is termed as the phospahgen system, being the source of all the energy we require for any given movement.
ATP is a donor of free energy, not a storeage form. The free energy which is released in the hydrolysis of bonds to ATP is used for muscular contractions. Phosphocreatine (PCr—a phosphate molecule bonded to a creatine molecule), like ATP can also be broken down, with separation of the phosphate component. Both creatine and phosphate are pivotal in ATP production during anaerobic activity. Both are involved in a reversible reaction, which creates equilibrium in the body.
During intense muscular contractions, ATP is rapidly depleted. In order to continue exercise, ATP has to be generated immediately, fascillitating continued muscular contraction. The continuous production of ATP is dependant on the rephosphorylation of ADP (accomlished under anaerobic conditions)
PCr + ADP + H* <===> ATP + C
(the phosphate is bonded to the ADP, with creatine left over)
PCr — PHOSPHOCREATINE
ADP — ADENOSINEDIPHOSPHATE
H*— HYDROGEN
ATP — ADENOSINE TRIPHOSPHATE
C — CREATINE
Phosphocreatine contributes to ATP resynthesis for approximately 10-20 seconds (at maximal intensity, like lifting weights or sprinting). After this time the other aerobic pathways such as glycolysis and aerobic oxidation (of mainly carbohydrates and fat) become more dominant.
When PCr is resynthesised, ATP is needed. This is generated via aerobic oxidative phosphorylation in the mitachondrion. ATP is thus transferred to skeletal muscle where the (Pi) is bonded to creatine to form phosphocreatine (PCr).
between sets and exercise sessions.
What is the importance of creatine supplementation?
Following rapid contractions, PCr stores are diminished. This results in a decrease in the capacity of energy production and ATP synthesis .
By increasing the total muscle creatine stores (done by supplementation with creatine)total muscle creatine concentration increases and limits the depletion of PCr stores during intense exercise.The decline in ATP synthesis is limited, both effects, achieved by increasing the rate of ADP phosphorylation (phosphate is cleaved off creatine and bonded to ADP,making ATP). Eventually, creatine is converted to creatinine. This has no use for the muscles and is excreted in urine. This means that creatine has to be re-supplied through diet, if the demands of the muscles are to be met.
The benefits of creatine supplementation
Creatine phosphate can potentially transfer phosphates at a rate which is over 100% greater than glucose and 40% greater than ATP itself! - this is why it is so popular with athletes.
Oral supplementation increases muscle bound PCr concentration by up to 20%. There are a number of reasons why this amazing supplement is considered ergogenic:
Greater anount of PCr in skeletal muscle, improving the rate of anaerobic ATP production at maximal exercise. This increases power, strength and sports performance.
PCr is resynthesised more efficiently during recovery periods between short bouts of intense exercise - you can recover your strength more quickly between sets.
Protein synthesis within the muscle is increases! - (imagine the power of whey and creatine combined!) - this means that your muscles sythesis more protein at a quicker rate, resulting in more rapid muscle growth
Creatine can delay the accumulation of lactic acid, delaying muscular fatigue (you can run faster and do more repetitions!)
Many clinical trial have found that oral supplementation of creatine is consistently successful in the improvement of sprinting, weight lifting, , repetitive sets of muscle contractions, and of all thingd kayak ergometry!
Based on numerous studies, short term creatine supplementation (2 months) has been shown to yield the following improvements:
Maximal strength and power
+5 to +15%
Work performed during maximal effort muscle contraction sets,
+5 to +15%
Single effort sprint performance
+1 to +5%
Work performed over repetitive sprint performance
+5 to +15%
Is Creatine anabolic?
YES! - creatine supplementation increases lean bodyweight.. This weight gain is due in part to water retention (which allows you to make amazing gains in strength) and also in part to increased protein synthesis and ATP regeneration . It is suggested that creatine stimulates the biosynthesis pathways of myofibril protein enhancing the ability of amino acids to be utilized by contractile muscle. Creatine supplementation has been shown to increase the diameter of fast twitch muscle fibres.
What is the most effective method to take creatine?
Creatine needs to be taken in two phases:
Loading phase (5-7 DAYS) (20g-25g/d)
Maintainance phase (2 MONTHS) (5-10g d)
Rest period (2 MONTHS)
1.
I suggest that you supplement 25g for 5 days in five 5g servings spaced evenly throughout the day. When taking the creatine, it is important that you either have your creatine with a meal, or take it with a high glycemic carbohydrate, such as glucose. multodextrin or fruit juice (grape juice or pineapple juice would be ideal). It is important that you do this, as the food/drink raises the levels of insulin circulating in the blood. This rapidly forces nutrients, including the creatine, into the muscle cells allowing it to be better absorbed and utilized.
By doing this loading phase, you will saturate your muscles with creatine, preparing you for explosive gains ahead. You will experience a gain in bodyweight due to water retention (this will increase your strength)
2.
After the loading phase, you must maintain creatine concentrations. The best time to take your creatine is after exercise, where the body will be primed to assimilate nutrients. By adding the creatine to your protein shake, with the addition of some simple carbohydrates (eat some sweets or have some fruit juice), you will create a potent cocktail, which will increase protein synthesis, increase the replenishment of glycogen and enhance recovery. Watch your muscles grow!
3.
The rest phase is necessary to prime your body for the next onslaught. The positive effects of creatine are more prominent, when you take a break from supplementation. By doing this your body becomes primed for gains in lean tissue and increased protein synthesis.
IMPORTANT TIPS
1.Cut your consumption of caffeine. Caffeine has been proven to interfere with the absorption of creatine. Think twice about having that coffee or tea!
2. If you can, try taking the creatine hot water (do not use boiling water, as this damages the structure of creatine). By doing this, the creatine crystals are better dissolved - this is why, despite the caffeine content, some studies have shown better uptake when taking creatine with coffe (the hot water was the overiding factor).
Our creatine uses advanced Creacleam ™ technology. This means that the creatine crystals are micronised (filtered to be much smaller). As a result, absorption is increased above that of standard creatine!
A constiturent part of human muscles, the testes, heart and liver; craetine is an amino acid derivative. The vast majority (90-95%) of creatine is located within skeletal muscle, with a third of this amount is of a form known as free creatine with the remainding two thirds in the form of phosphocreatine (PCr)
The remarkable ergogenic effects were first harnessed by athletes in 1992. This amazing supplement was used by the British athletics team in the 1992 Barcelona olympics; which went on to record a record hall of medals. Creatine functions by way of providing and transfering the energy necessary for muscular contractions. As such, creatine improves power and strength during high intensity workouts. When creatine is depleted, muscular power decreases, with lacic acid built up. This results in rapid fatigue.
Oral supplementation of creatine increases the volume of creatine stored within the muscle. It also increasing its size (hypertrophe) - good news for all you budding Swartzeneggers!
CREATINE METABOLISM
Glycine and arginine are the main sources, from which creatine is synthesized. This process occurs in the liver, kidneys and pancreas, with 1-2g being synthesized by the body per day. An extra 1-2g per day being obtained from diet (small amounts are found in fish and meat). Creatine is excreted at a rate of 1-2g per day, irreversibly converted into creatinine. This ergogenic nutrient is found in concentrations approximating 125 mmol/kg³, with vegetarians tending to have lower concentrations (by supplementing with creatine you can fill your tank another 25% to full, with concentrations above 160mmol/kg³) .
Adenosine triphosphate (ATP) is the “monetary currency” of energy. It is an energy-rich phosphate which provides energy when it is hydrolysed to adenosinediphosphate (ADP) and ortho phosphate (Pi).This cycle is termed as the phospahgen system, being the source of all the energy we require for any given movement.
ATP is a donor of free energy, not a storeage form. The free energy which is released in the hydrolysis of bonds to ATP is used for muscular contractions. Phosphocreatine (PCr—a phosphate molecule bonded to a creatine molecule), like ATP can also be broken down, with separation of the phosphate component. Both creatine and phosphate are pivotal in ATP production during anaerobic activity. Both are involved in a reversible reaction, which creates equilibrium in the body.
During intense muscular contractions, ATP is rapidly depleted. In order to continue exercise, ATP has to be generated immediately, fascillitating continued muscular contraction. The continuous production of ATP is dependant on the rephosphorylation of ADP (accomlished under anaerobic conditions)
PCr + ADP + H* <===> ATP + C
(the phosphate is bonded to the ADP, with creatine left over)
PCr — PHOSPHOCREATINE
ADP — ADENOSINEDIPHOSPHATE
H*— HYDROGEN
ATP — ADENOSINE TRIPHOSPHATE
C — CREATINE
Phosphocreatine contributes to ATP resynthesis for approximately 10-20 seconds (at maximal intensity, like lifting weights or sprinting). After this time the other aerobic pathways such as glycolysis and aerobic oxidation (of mainly carbohydrates and fat) become more dominant.
When PCr is resynthesised, ATP is needed. This is generated via aerobic oxidative phosphorylation in the mitachondrion. ATP is thus transferred to skeletal muscle where the (Pi) is bonded to creatine to form phosphocreatine (PCr).
between sets and exercise sessions.
What is the importance of creatine supplementation?
Following rapid contractions, PCr stores are diminished. This results in a decrease in the capacity of energy production and ATP synthesis .
By increasing the total muscle creatine stores (done by supplementation with creatine)total muscle creatine concentration increases and limits the depletion of PCr stores during intense exercise.The decline in ATP synthesis is limited, both effects, achieved by increasing the rate of ADP phosphorylation (phosphate is cleaved off creatine and bonded to ADP,making ATP). Eventually, creatine is converted to creatinine. This has no use for the muscles and is excreted in urine. This means that creatine has to be re-supplied through diet, if the demands of the muscles are to be met.
The benefits of creatine supplementation
Creatine phosphate can potentially transfer phosphates at a rate which is over 100% greater than glucose and 40% greater than ATP itself! - this is why it is so popular with athletes.
Oral supplementation increases muscle bound PCr concentration by up to 20%. There are a number of reasons why this amazing supplement is considered ergogenic:
Greater anount of PCr in skeletal muscle, improving the rate of anaerobic ATP production at maximal exercise. This increases power, strength and sports performance.
PCr is resynthesised more efficiently during recovery periods between short bouts of intense exercise - you can recover your strength more quickly between sets.
Protein synthesis within the muscle is increases! - (imagine the power of whey and creatine combined!) - this means that your muscles sythesis more protein at a quicker rate, resulting in more rapid muscle growth
Creatine can delay the accumulation of lactic acid, delaying muscular fatigue (you can run faster and do more repetitions!)
Many clinical trial have found that oral supplementation of creatine is consistently successful in the improvement of sprinting, weight lifting, , repetitive sets of muscle contractions, and of all thingd kayak ergometry!
Based on numerous studies, short term creatine supplementation (2 months) has been shown to yield the following improvements:
Maximal strength and power
+5 to +15%
Work performed during maximal effort muscle contraction sets,
+5 to +15%
Single effort sprint performance
+1 to +5%
Work performed over repetitive sprint performance
+5 to +15%
Is Creatine anabolic?
YES! - creatine supplementation increases lean bodyweight.. This weight gain is due in part to water retention (which allows you to make amazing gains in strength) and also in part to increased protein synthesis and ATP regeneration . It is suggested that creatine stimulates the biosynthesis pathways of myofibril protein enhancing the ability of amino acids to be utilized by contractile muscle. Creatine supplementation has been shown to increase the diameter of fast twitch muscle fibres.
What is the most effective method to take creatine?
Creatine needs to be taken in two phases:
Loading phase (5-7 DAYS) (20g-25g/d)
Maintainance phase (2 MONTHS) (5-10g d)
Rest period (2 MONTHS)
1.
I suggest that you supplement 25g for 5 days in five 5g servings spaced evenly throughout the day. When taking the creatine, it is important that you either have your creatine with a meal, or take it with a high glycemic carbohydrate, such as glucose. multodextrin or fruit juice (grape juice or pineapple juice would be ideal). It is important that you do this, as the food/drink raises the levels of insulin circulating in the blood. This rapidly forces nutrients, including the creatine, into the muscle cells allowing it to be better absorbed and utilized.
By doing this loading phase, you will saturate your muscles with creatine, preparing you for explosive gains ahead. You will experience a gain in bodyweight due to water retention (this will increase your strength)
2.
After the loading phase, you must maintain creatine concentrations. The best time to take your creatine is after exercise, where the body will be primed to assimilate nutrients. By adding the creatine to your protein shake, with the addition of some simple carbohydrates (eat some sweets or have some fruit juice), you will create a potent cocktail, which will increase protein synthesis, increase the replenishment of glycogen and enhance recovery. Watch your muscles grow!
3.
The rest phase is necessary to prime your body for the next onslaught. The positive effects of creatine are more prominent, when you take a break from supplementation. By doing this your body becomes primed for gains in lean tissue and increased protein synthesis.
IMPORTANT TIPS
1.Cut your consumption of caffeine. Caffeine has been proven to interfere with the absorption of creatine. Think twice about having that coffee or tea!
2. If you can, try taking the creatine hot water (do not use boiling water, as this damages the structure of creatine). By doing this, the creatine crystals are better dissolved - this is why, despite the caffeine content, some studies have shown better uptake when taking creatine with coffe (the hot water was the overiding factor).
Our creatine uses advanced Creacleam ™ technology. This means that the creatine crystals are micronised (filtered to be much smaller). As a result, absorption is increased above that of standard creatine!
