Creatine+Monohydrate+for+Strength+Athletes--Diana

=What is Creatine?= Creatine is a nitrogen-containing compound constructed from amino acids arginine, glycine, and methionine. Creatine can either ingested from exogenous sources (e.g. red meat, fish, powdered supplement, capsule form) or it can be produced within the by the liver and kidneys using the amino acids, glycine, and methionine. Creatine is transported in the bloodstream to tissues throughout the body. Skeletal muscle tissue will take up about one third as creatine (Cr) and two-thirds as creatine phosphate (CrP)— also known as phosphocreatine (PCr) (Dunford & Doyle, 2014). Due to the fact that creatine is found in animal sources of food, individuals who adopt a vegan/vegetarian diet will not consume/synthesize the same amount as a nonvegetarian diet. Dunford & Doyle (2014) states that the body will synthesize/consume approximately 2 g of creatine a day, without the use of supplementation.

=Where Can I Buy Creatine Monohydrate?= Creatine Monohydrate can be bought at almost any drug or retail store from CVS Pharmacy to GNC to Walmart. These stores sell them in capsules, tablets, and flavored powdered form. Prices range from about $15 to upwards of $70. The price ranges from store to store and the quantity of creatine monohydrate bought.

=Can I Get In Trouble For Using This?= Creatine is not on the 2016 World Anti-Doping Agency (WADA) Prohibited List. WADA sets the international standard on what is considered legal and illegal substances. Major committee’s such as the International Olympic Committee (IOC) adopt WADA banned substance list. The NCAA (2012) also does not have creatine as a banned substance. Although the NCAA does not classify creatine as an illegal substance, it is not permissible for institutions to provide creatine supplementation to their athletes (Drug Free Sport, 2005).

=Importance of Creatine in Strength Athletes= Creatine is an important energy substrate for short-duration, high-intensity exercise or sports, particularly anaerobic sports that predominantly use the phosphagen system and fast glycolysis system. As mentioned earlier skeletal muscle takes up one-third Cr and the remaining as CrP. The ability to rapidly rephosphorlyate ADP is dependent upon creatine kinase (CK) and the available stores of Crp within the muscle. During a 6 second maximal bout of exercise CrP levels within the muscle are reduced 35% to 57% resting levels. As durations increase to about 30 seconds resting levels of CrP are depleted 64% to 80% from resting values (NSCA, 2008). Chronic supplementation of creatine monohydrate results in body composition changes, that is an increase in fat-free mass (FFM). Antonio and Ciccone (2013) found that supplementation post workout in older untrained men increased 3.3kg and improved lower body strength by measurement of a 1 repetition max. However, a study done on well trained powerlifter’s reported no significant changes in body composition. These powerlifter’s after the supplementation of creatine, on average increased their deadlift by almost 8 kg, as well as increased the volume of their workouts by about 3% (Rossouw et al., 2000). Creatine supplementation increases FFM and intramuscular stores of CrP. There is a limit to the amount of creatine that is considered ergogenic; after muscle reaches 150 to 160 mmol/kg dry weight additional creatine is unable to increases creatine concentrations in muscle (Carling, 2005). For trained strength athletes, supplementation may enhance the quality of workouts by less muscle fatigue and enhanced recovery, which allows for a greater training stimulus to the muscle (NSCA, 2008).

References

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. //Journal of the International Society of Sports Nutrition, 10//(1), 1-8.

Baechle, T. R., Earle, R. W. (2008). //Essentials of Strength Training and Conditioning// (3rd ed.)//.// Chicago, IL: Human Kinetics.

Carling, D. (2005). AMP-activated protein kinase: Balancing the scales. //Biochemie 87//(1): 87-91.

Dunford, M., & Doyle, J. A. (2014). //Nutrition for Sport and Exercise// (3rd ed.). Stamford, CT: Cengage Learning.

NCAA banned drug list. (April 10, 2012). Retrieved from []

Rossouw, F., Kruger, P. E., Rossouw, J. (2000). The effect of creatine monohydrate loading on maximal intermittent exercise and sport-specific strength in well trained power-lifters. //Nutrition Research 20//(4), 505-514.

Wilfert, M. (2005). //NCAA News.// Retrieved from []

World Anti Doping Agency. (2016). //International standard: Prohibited list.// Retrieved from []