Creatine+Monohydrate+for+Strength+Athletes--Leah

= = = = =WHAT IS CREATINE? =

Creatine is a chemical compound that is produced endogenously, and may be consumed exogenously via diet. Meat and fish contain are good dietary sources of creatine. Endogenously, the liver, kidneys, and pancreas synthesize creatine utilizing amino acids arginine, lysine, and methionine in a chemical reaction catalyzed by argine: glycine amidino-transferase (AGAT). Synthesis occurs mainly in the liver. Approximately 1 gram of creatine is synthesized by the body daily. Non-vegetarians consume around 1 gram of creatine per day. After leaving the liver, creatine (Cr) circulates in the blood and is taken up by skeletal muscle tissue, red blood cells, white blood cells, brain tissue, cardiac muscle, spermatozoa, and the retina via active transport. However, around 95% of creatine is taken in by skeletal muscle. As a result of the similar chemical structure between creatine and amino acids, creatine may enter systemic circulation via amino acid transporters, specialized transporters, peptide transporters or through a paracellular pathway (Persky and Brazeau, 2001, p. 168). Creatine is stored as approximately 1/3 creatine, and the other 2/3 as creatine phosphate (CrP), which is creatine bound to a phosphate molecule. In non-vegetarians, there is a creatine turnover of approximately 2 grams daily. Creatine is excreted as a different compound, creatinine in the urine (Dunford & Doyle, 2015, p. 70-75).



WHAT IS THE FUNCTION OF CREATINE?
Creatine is used as a source to regenerate energy needed during high-intensity, short bouts (5-10 seoncds) of exercise. It is an energy system known as the Creatine Phosphate system. It is also known as ATP-PC system. It supplies energy by resynthesizing the body’s energy currency, adenosine triphosphate (ATP). After the various tissues take in Cr, it is bound to a phosphate molecule through a reaction catalyzed by creatine phosphokinase. This reaction creates Phosphocreatine (PCr), the compound directly used in ATP resynthesis. When energy is needed during very short (5-8) seconds bursts of high-intensity exercise, CrP is broken down, and it essentially donates its Pi molecule to ADP to create ATP, which releases the energy needed to perform the activity. This reaction is catalyzed by creatine kinase, and is a very quick, anaerobic, one chemical step reaction. The ATP is then utilized to provide energy, broken down into ADP, and the cycle continues (Dunford & Doyle, 2015).

WHY IS CREATINE IMPORTANT FOR STRENGTH ATHLETES?
For strength athletes, the quick regeneration of ATP from CrP is especially important. Strength athletes tend to use the Creatine Phosphate system and anaerobic glycolysis as their two main energy systems. What this means is that the energy supplied is provided without the help of oxygen, as strength athletes are generally exercising for between a few seconds to a few minutes at a time before resting. For example, using the barbell back squat, many strength athletes perform 5 sets of 5 repetitions. Each set may only take 30 seconds, then there is a rest period. Strength athletes also perform 1 repetition maximums which rely heavily on the generation of ATP from the CrP energy system.

Maximum stores of creatine mean the ability to generate more ATP. Think of it this way, if creatine stores are limited, then fatigue will happen as the availability of creatine phosphate declines. This leads to the inability to regenerate ATP. This is where creatine supplementations presents itself useful to strength athletes. Creatine supplementation has been shown to increase strength and lean body mass. Its mechanism of action lies in the addition of available creatine. A higher level of available creatine means fatigue will occur later, allowing more work to be done (Buford, Kreider, Stout, Greenwood, Campbell, Marie Spano, Tim Ziegenfuss, Lopez, Landis, and Antonio, 2007).

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CREATINE SUPPLEMENTATION
In the past, supplementation of creatine has included a loading dosage phase, followed by a maintenance dosage phase. The loading phase usually consists of consuming 20-25 grams of creatine per day (4-5x daily) for 5-7 days (Persky & Brazeau). This saturates the creatine levels which allows for a maintenance phase during the rest of supplementation of approximately 5 grams daily to retain elevated creatine levels. However, newer research has shown that the loading phase is unnecessary. If an individual consumes 5 grams of creatine daily, creatine levels will reach maximum saturation within 30 days. The loading phase simply causes this to occur rapidly, within the one week of loading. Strength and size gains generally occur quicker with the use of a loading phase, and around 30 days without including the loading phase.

RESEARCH SUPPORTING EFFECTIVENESS OF CREATINE SUPPLEMENTATION
Many research studies have demonstrated the effectiveness of creatine supplementation on strength and lean mass gains. The position stand on creatine supplementation and exercising by the International Society of Sports Nutrition (2007) states that not only is creatine monohydrate the most effective supplement currently on the market, but goes on to list other associated benefits linked with its use in the management of certain medical conditions.

One research study involved 13 well trained power-lifters who were either assigned to a placebo group, or a creatine supplementation group. The group supplementing ingested 9 grams each day for six days. Peak torque, average power, total work and work output were measured to ascertain effectiveness of supplementation. All previous mentioned increased significantly increased in the group supplementing with creatine (Rossouw, Krϋger, Rossouw, et al.).

In addition, a double-blind experimental study performed at the Human Performance Laboratory in Muncie, Indiana (1999), involved nineteen resistance-trained men and the effectiveness of creatine supplementation in a 12 week resistance program. This study showed that compared to the placebo group, the group supplementing with creatine significantly increased their body mass, fat free mass, maximal strength, peak power, and skeletal muscle mass (Volek, Kraemer, et al.). Furthermore, the men consuming creatine did not experience any negative side effects during the 12 week study.

There are many more research studies like the previous two mentioned. Another research study by Volek, Kraemer, Bush, Boetes, Incledon, Clark, and Lynch demonstrated that one week of creatine supplementation enhances muscular performance during repeated sets of bench press and jump squat exercises.

IS CREATINE SAFE AND LEGAL?
<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Creatine is considered a legal supplement by the International Olympic Committee. Creatine supplementation is considered safe at the recommended doses. Recommended dosing includes a loading phase of approximately 20 g/day for 4-5 days as previously discussed, and a maintenance dose each day following of approximately 3-5 g/day (Persky & Brazeau).

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">WHERE CAN I BUY CREATINE & IN WHAT FORM?
<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Creatine can be purchased via the Internet, health stores, supermarkets, select chains (Vitamin Shoppe, GNC, etc…). It comes in many forms and can be ingested via pill form, powder, or liquid. There are small amounts of creatine in foods such as meat, fish, and poultry. However, to reach the amount supplied with supplementation, one would need to ingest an impossible amount of those foods daily. Creatine varies in price, but generally falls between 0.02 – 0.25 ¢ per gram. There is a bottle of 300 creatine capsules on amazon.com for $30.74. This would be approximately a 45 day supply, with the daily price of supplementation adding up to around 0.68 <span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 14.3px;">¢ per day. I also found <span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 14.3px; line-height: 1.5;">a 2 pound supply (200 servings) of creatine powder for $19.20 on amazon.com. This would be approximately .10 ¢ per day.

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<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">SUMMARY
<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Overall, research supports the effectiveness of creatine supplementation on increasing strength and lean mass in athletes. Creatine is a safe, effective supplement to consider if you'd like to increase your strength levels. At this time, there is no research that proves any negative health consequences when taking a creatine supplement at recommended doses. Creatine is a supplement I have considered taking in the past, and may begin taking for experimentation of my own purposes. My main goal is to increase lean mass and strength, and creatine seems to work for most. This would also give me first-hand experience with the effectiveness of the supplement.

**<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">REFERENCES ** <span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Buford, T., Kreider, R., Stout, J., Greenwood, M., Campbell, B., Spano, M.,. . . Antonio, J. (n.d.). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition, 6-6.

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Dunford, M., & Doyle, J. (2008). Nutrition for sport and exercise (Student ed.). Belmont, CA: Thomson Wadsworth.

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Persky, A., & Brazeau, G. (2001). Clinical Pharmacology of the Dietary Supplement Creatine Monohydrate. The American Society for Pharmacology and Experimental Therapeutics, 53(2), 161-176.

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Rossouw, F., Krüger, P., & Rossouw, J. (1999). The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters. Nutrition Research, 505-514.

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Volek, J., Duncan, N., Mazzetti, S., Staron, R., Putukian, M., Gomez, A., Kraemer, W. (n.d.). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Medicine & Science in Sports & Exercise, 1147-1156.

<span style="font-family: 'Palatino Linotype','Book Antiqua',Palatino,serif; font-size: 110%;">Volek, J., Kraemer, W., Bush, J., Boetes, M., Incledon, T., Clark, K., & Lynch, J. (n.d.). Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise. Journal of the American Dietetic Association, 765-770.