 |  
You don't pay for shipping!
 No minimum order!
Anywhere
around the world!
All orders shipped
by airmail!
All orders shipped
within 1 business day!
Have you entered
our contest yet?
 Email now!
Telephone now!
24 hours a day,
7 days a week!
1-800-760-8783
1-905-569-0511
 "[Sleep is] the golden chain that ties health and our bodies together."
- Thomas Dekker
| | | | You are here: Research: Creatine Monohydrate |
Amino Acids, Caffeine, Creatine, Creatine Chews, Creatine Transport, D-Ribose, Energy Supplements, Ephedrine, Guggulipid, HMB (Beta-Hydroxy BetaMethy.), L-Glutamine, Ma Huang, Post-Workout Formula, Power-Max Natural Steroids, Pyruvate (Energy/Weight Loss), Taurine, Vitameal, Weight / Bulk / Mass Gainers, Whey & Soy Protein, Whey Protein Isolate
Bodybuilding / Athletic Performance, Energy, Fatigue, Muscle Mass, Muscle Strain, Strength, Weight Loss / Obesity
Creatine Monohydrate
What is Creatine Monohydrate?
Creatine Monohydrate is a food supplement source of creatine. Creatine is normally found in muscle meats, with the average meat eating North American consuming 1 gram of creatine each day. The body is able to make only a limited supply of creatine, and for this reason vegetarians usually have lower levels of creatine in their muscles than do meat eaters. Creatine is a crucially important constituent in voluntary or skeletal muscles, where 95 percent of body creatine is located. Without creatine, we could not perform to expectation the ordinary muscular contractions involving sudden or explosive moves nor generate effective power. Sprinting for a bus or for help, springing to save a child, heaving a load, racing up stairs, and a myriad of other sudden muscular actions of work and play would be nearly impossible. Creatine monohydrate then, is an important muscle energy enabler that we can add to our diet to increase our muscle creatine load.
What Is the History of Creatine?
Creatine as a biological substance has been known since 1832. In 1847 it was discovered that the muscles of wild foxes contained ten times more creatine than the less active muscles of domesticated foxes. The conclusion reached then, which has not changed to this day, was that skeletal muscles accumulate creatine in order to facilitate greater levels of muscle contraction, as would be associated with wild animal self-reliant survival. Afterall, rapid powerful moves capture food and escape the power of greater predators. A major understanding came in 1912 when scientists discovered that deliberate purposeful human consumption of creatine could significantly increase the creatine load in muscles to exertional advantage in humans. Since the early part of the twentieth century, numerous studies have set forth an evolving understanding about creatine and its biological role as a crucial energy reservoir for sudden and explosive muscular action.
Where Does Creatine Fit In Today?
Since the early 1990's, creatine monohydrate has been exploited in professional and competition sport performance. It appears that the most productive use of creatine monohydrate supplementation is in those sports where performance is defined by intense bursts of energy requiring strength, power, and power endurance. Power endurance is usually the defining difference in competition between conditioned athletes. Athletes in body building, power lifting, martial arts, sprinting, wrestling, boxing, skiing, swimming, and in hockey, soccer, tennis, football, baseball, and basketball and many other sports, clearly benefit in terms of enhanced strength, power and power endurance. However, athletes requiring long term aerobic endurance, such as marathon runners, do not seem to be as benefited. Creatine is associated with anaerobic power and endurance.
Is Creatine Monohydrate Only For Professional And Competition Athletes?
Actually, there is a growing awareness and use of creatine monohydrate by those who engage in amateur sports. For them, sport is more a matter of pleasure and camaraderie. Nevertheless, they too seek to achieve peak performance. And to this end, creatine monohydrate serves all, without partiality, enhancing strength, power and the all-important cutting-edge of power endurance.
But there is another diverse group of men and woman who could benefit from creatine monohydrate. Those working in construction, policing, fire fighting, warehousing, and other exertional work where strength, power, and exertional endurance are required, could also obtain physical performance enhancement through creatine monohydrate supplementation. And those seeking a more powerful physical capacity for self-defense could clearly enhance any other formal training and physical readiness with creatine monohydrate supplementation.
How Does Creatine Monohydrate Work?
Creatine monohydrate is simply creatine, with one attached molecule of water. After absorption from the bowel track, it loses this water attachment, becoming creatine. The load of creatine accumulated in the muscle cell serves as a chemical reservoir for stored ready and instant back-up energy. A good creatine analogy is that of a bank savings account, where energy is represented by dollars. Surplus dollars can be stored in the savings account, and the account is described as holding ready and instantly available dollars for times of financial shortage. In like manner, surplus cellular energy from the oxidation of sugar and fat, can be stored in the creatine load as a ready and instantly available stand-by energy. A battery is also an illustration of energy stored inside a chemical substance.
Muscle cells transfer surplus metabolic energy into the creatine load by forming energy trapping chemical bonds between the creatine load and phosphate. Phosphate is a common food chemical used in biological energy systems. The stand-by energy in the chemical bonds can be systematically released by metabolically breaking the energy ladened phosphate bonds whenever the primary system for energy delivery falls behind. It is because creatine phosphate can deliver ready energy instantaneously that it is able to act as a standby reservoir. Cleverly, creatine monohydrate supplementation increases the size of the creatine load in our muscles, for "mopping-up" surplus cellular energy at times of rest. Thus supplementing with creatine monohydrate increases the actual amount of stand-by energy in reserve for use when the primary system of energy production falls behind, during times of sudden or explosive exertion.
Why Does The Primary Energy System Fall Behind?
The primary system of energy production in muscles is based on the oxidation of food fuels, principally sugar and fat. The primary system of energy production is limited by how quickly oxygen can be delivered to muscle cells, and by how quickly muscle cells can utilize that oxygen. Even if oxygen were perfectly supplied, it is physically impossible for the primary energy producing system to always utilize oxygen fast enough. Sudden and sustained powerful exertions can easily out pace oxygen delivery and utilization, accompanied with puffing, ensuing weakness, and eventually disabling fatigue. A lack of fuel oxidation under exertional circumstances causes a condition of oxygen debt in the muscles, which is "paid back" during the recovery rest period. During oxygen debt, creatine phosphate, the back-up energy reservoir, instantly transfers its ready energy reserve back into the primary energy system from where it originally came as surplus energy during rest or ordinary exertional conditions. This instant back-flow of energy into the primary energy system is the basis of endurance in strength and power associated with creatine phosphate. The greater our creatine load in our muscles, the greater will be our experience of lasting strength and power development.
What Benefits Are Associated With Supplementation?
Those who supplement their dietary intake of creatine, enjoy greater strength, more available energy for times of sudden or explosive exertion, a greater capacity to generate power and a longer power endurance. There is also a quicker recovery from the fatigue of maximized exertion. In general, creatine supplementation is associated with less fatigue, more stamina, and greater agility and muscular explosiveness. Creatine supplementation is also associated with increased muscle formation. In many, this has also led to reduced body fat over time and the appearance of enhanced physique. Muscles become harder and tighter with enhanced definition. The new muscle mass is part of the new strength associated with creatine supplementation. To facilitate greater muscle mass, use Whey Protein.
How Do I use Creatine Monohydrate?
How to effectively use creatine monohydrate is explained in four ideas: loading, maintenance, cellular-entry and cycling.
- Loading refers to loading-in or filling the muscles with creatine. The goal is to maximize your muscle creatine load, in order to maximize your explosive energy reserve. Typically, creatine loading is accomplished using 15 to 20 grams of creatine monohydrate per day for 5 to 7 days. The daily loading dose is divided into 3 to 4 doses, no one being more than 5 grams of creatine monohydrate. The ideal times to take creatine monohydrate is at least 30 minutes before meals and before exercise workouts and after exercise workouts. Exercise enhances the cellular uptake of the creatine.
- Maintenance follows loading and refers to the daily supplementation required to replace the creatine lost due to muscle metabolism. Even the average sedentary person metabolizes away about 2 grams of creatine per day. Your maintenance dose per day should be proportional to your level of daily exertion and your muscle mass. Typically, 5 to 15 grams of creatine monohydrate is used daily in divided 5 gram doses. A 70 kilogram (155 lb.) person with a low level of intensity exercise or workout would use 5 grams per day while a 100 kilogram (225 lb.) person with a high level of intensity exercise or workout would use 15 grams per day, with variations between these extremes. Dosing should be 30 minutes before meals and/or before exercise workouts and after exercise workouts.
- Cellular-entry refers to getting the creatine into the muscle cells. The transport system for creatine entering the muscle cells requires insulin. Experience has taught that creatine monohydrate needs to be taken with sugar to stimulate effective insulin action. Each 5 grams of creatine monohydrate can be taken with eight ounces of fruit juice as long as it supplies 25 to 50 grams of sugar. Or if you prefer you can buy Creatine Monohydrate blended with sugar and natural flavoring, to be added to water as per the container directions. Sugar, preferably fructose (berry sugar) must be added to the Webber Naturals Pure Creatine if you use water not just fruit juice. Always use Creatine freshly made-up.
- And finally, Cycling refers to the practice of supplementing via on-offhotels Funchal cycles. While studies reveal that creatine supplementation may reduce or stop your body's production of creatine, all of the evidence to date indicates that the body resumes its normal creatine production when supplementation is stopped. Nevertheless, some researchers believe stopping supplementation periodically will safeguard against any theoretical risk for permanent loss of creatine production capacity. Cycling forces the body to again "fire-up" its own capacity. A recommended cycle would be 8 to 10 weeks on and 2 to 3 weeks off. To commence a new cycle do a shorter loading of three days, merging into your maintenance phase.
hoteles en SevillaIs Creatine Monohydrate Safe?
While there are no negative complications reported in the medical literature on creatine monohydrate supplementation, some users have experienced minor side effects. No toxicity reports have been noted, nor side effects reported that warranted discontinuation of supplementation. The most common side effect has been mild diarrhea, but usually this is experienced when loading or maintenance doses exceed 5 grams. Occasionally, gas or flatulence, upset stomach, and stomach cramps have been reported. Creatine supplementation should not be used by those with kidney or liver disorders, since creatine is eliminated by these organs and added creatine processing would further tax their health status. It is not known at this time what, if any, adverse effects might occur with long term use of creatine monohydrate in doses greatly exceeding daily needs. Diabetics should not consume the quantity of sugar used to facilitate creatine cellular entry.
The preceding information is adapted from, Creatine Nature's Muscle Builder, by Ray Sahelian M.D., published by Avery Publishing Group, Garden City Park, New York, 1997.
- Prepared by C.D. Wing & Associates -
|
 
The information provided at GreenCanyon.com is for educational purposes only and is not intended for self-diagnosis nor self-treatment of conditions that should be managed by a qualified health care provider.
Unless otherwise indicated, research, ailment and product information have not been evaluated by the US Food and Drug Administration ("FDA") or Health Canada.
Copyright & Disclaimer - 1988-2000 GreenCanyon.com
Glasgow alberghi a tariffe promozionaliBetter Health Just A Click Away!
 |
|
