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The most researched
performance enhancing nutritional supplement
by: Dr. Jeff Banas
Creatine – The most researched
performance enhancing nutritional supplement
Does creatine supplementation work?
The February 2004 issue of the Strength
and Conditioning Journal, the official
publication of the National Strength and
Conditioning Association, had an article
about creatine loading. Why? Because it
works!
How does it work?
I never really liked biochemistry, so I
will give you the cliff notes version.
Creatine is amino acid derivative that
enables the body’s muscle to produce ATP
quickly. ATP is the muscles main source of
energy.
Is Creatine safe?
Yes. Creatine is the most researched
supplement when it comes to increasing
athletic performance. The only side affects
believed are muscle cramps and water gain.
How does Creatine help athletic
performance?
By increasing the concentration of
creatine within the muscle cell, there will
be an extended supply of ATP (the main
energy source for muscle contraction). This
allows the muscle to maintain muscle
contraction for longer periods of time,
thereby reducing muscular fatigue. By
reducing muscular fatigue your can achieve
higher athletic performance during
short-duration, high intensity activities
(e.g., weightlifting, sprinting, etc.).
How much Creatine supplementation is
need?
There are numerous research studies that
have show that 5 grams of creatine consumed
4-6 times daily for one week can
substantially increase total muscle creatine
concentration by 20-40%. However, if time is
not an issue, 2-4 grams daily should be
sufficient to fully saturate skeletal
muscles within a month.
To date creatine is by far the most
effective supplement for enhancing athletic
performance, I have personal used creatine
to assist my training programs for years,
and it is one of the few supplements I never
want to run out of.
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