Creatine and Strength Improvements

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Table of Contents

Creatine sources
Functions of creatine
Creatine safety
Strength improvement
Forms of creatine
Creatine use
References

Creatine is a supplement for strength improvement. Analysis conducted on creatine estimated that 70% of sport people use the supplement (Becque, Lochmann, & Melrose, 2000). Energy sports influences creatine usage for muscle improvement. Energy driven sports such as weight lifters, basket ballers, and boxers rely of creatine supplement to boost productivity. Some benefits of the supplement include an increase in body weight, size, strength, and health performance during and after field events. Surreys revealed the effectiveness of creatine in the body (Becque, Lochmann, & Melrose, 2000). Athletes prefer creatine to other supplements because of its global acceptance. Although medical results revealed adverse effects of its use, creatine marketers compliment their products with test results and certification.

Creatine sources

Creatine is a compound of protein deposited in fish and animal products. Creatine breakdown begins in the liver with the influence of amino acids, methionine and arginine. Thus, creatine is absorbed from the blood. Creatine absorbed in blood vessel is catalyzed by phosphate to produce energy (Brenner, Rankin, & Sebolt, 2000). Molecules of creatine carry high-energy components that boost body performance. As the molecules of phosphate react with creatine in the blood vessels, it secretes Adenosinetriphophate used for muscle improvement. Athletes supplement with creatine to boost strength, weight, and speed.

Functions of creatine

Strength increase: During creatine metabolism, the molecules of phosphate donate energy to produce ATP. Creatine supplement in the blood vessel absorb water through osmosis, thus, increasing body and muscle mass.
Provide extra energy: During the breakdown of ATP in the body, extra energy is released by the influence of creatine supplement. Creatine supplements convert ADP into ATP. ADP conversion is made possible by various forms of creatine supplement. There are other ways of energy gain, but ATP energy donation is fast and effective (Cribb, Williams, Stathis, Carey, & Hayes, 2007).
Buffer Buildup: Creatine supplement block the buildup of buffered acid. Thus, an athlete can have a continuous play or exercise without burning sensation or soreness.
Protein synthesis: Protein synthesis, increase muscle mass. Thus, creatine supplement influence the rapid synthesis of protein compounds. Some adverse effects have been reported by creatine users. Creatine causes muscle cramps, aches, and brain dysfunction. Creatine causes kidney and liver disorder. Short-term effects include bloating, stomach upset, gastrointestinal disorder and pain.

Creatine safety

Creatine supplements may be taken orally or in food products. The dosage depends on the body and the mass weight of the athlete. Creative works better when the exercise requires a continuous play. When athletes perform continuous exercise, muscle strain is controlled by creatine supplement. Creatine overdosed may cause muscle and heart complications (Becque, Lochmann, & Melrose, 2000). Brain disorders have been reported after overdose. Thus, creatine use must be supervised to avoid overdose.

Strength improvement

Several researches revealed the influence of creatine supplements on muscle growth and performance. American researchers reviewing creatine use by subjects discovered an increase in muscle strength (Becque, Lochmann, & Melrose, 2000). A study carried out by Alaska University nutritionists found that athletes using creatine program increased their bench performance by 12%. A review of some journals on creatine supplements showed weight gain and muscle performance. The study revealed that creatine motivates athletes to increase their gym time and performance speed. In 2002, ten competitive boxers scaled through the preparatory stage using creatine. The boxers completed all the trial exercises for the competition. Nutritionists reveal the correlation between creatine and muscle strength (Kraemer & Ratamess, 2005). Creatine also boosts muscle growth. Weight increase on subjects was reported after 5 weeks therapy with creatine. Creatine influences the development of muscle mass. Lean body weight of weightlifters shows significant increase after using creatine supplements. As reported by the Wall Street Journal, creatine is widely accepted because it improves strength, body mass and weight.

The breakdown of creatine in blood vessels creates high-energy phosphate, which improves athlete’s performance. Several studies on athletes using creatine confirm the increase in body performance. Surveys performed on boxers revealed a boost in strength during the second and third bouts. Boxers using creatine showed high athletic performance during the event. Competitive events that lasted for several hours can be completed without stress with creatine. During creatine breakdown, molecules of creatine phosphates donate fast-moving ATP to compliment the release of energy. Creatine works through different pathways. Creatine receives water from blood vessels through osmosis. The addition of muscle satellite cells to body fibers enhances weight gain. Thus, weight gain and muscle growth is directly proportional to the increase in satellite cells. Creatine supplements boost growth factor-insulin in the body. Athletes taking creatine supplements have lower myostatin levels. Myostatin is a compound of protein that reduces muscle growth. Using creatine supplement, athletes can lower the myostatin level in the body. A researcher believes that creatine improves an individual’s health status (Hoffman, 2002). The study suggests that creatine controls the cholesterol level, thus improving the health status of athletes. Athletes supplementing creating will notice muscle growth, speed, weight gain and athletic performance.

Forms of creatine

Owing to high demand for creatine, several pharmaceutical industries produce different forms of creatine.

Creatine Hydrochloride: As the name implies, creatine supplements are attached to a hydrochloric acid compound. A potent form of Creatine Hydrochloride is Con-Cret.

Creatine Monohydrate: This form of creatine supplement is cheap and efficient. Athletes using Creatine Monohydrate must supplement Micronized Creatine. Several forms of Creatine Monohydrates include Creatine Powder, Optimum Micronized Creatine and Dymatized Creatine.

Ker-Alkalyn: The protein compound has a higher pH level. Ker-Alkalyn creatine reduces stomach bloating and works well.

Magnesium Creatine Chelate: This form of creatine combines with compounds of magnesium. Magnesium has the potential of drawing cell water through osmosis. It also prevents fatigue during continuous exercise. Magnesium products include Gaspari and Magnitude.

Creatine Gluconate: A Creatine compound is attached to molecules of glucose. Ennercell is a good form of Creatine Gluconate. Other forms of creatine include Creatine Pyruvate, Creatine Orotate, Creatine Malate, Creatine Alpha-Ketoglutarate and Creatine Ethyl Ester.

Creatine dosage depends on the type prescribed for the athlete. Athletes using Creatine Monohydrates may take 5 grams per pay. It is important for beginners to use a specified loading phase to avoid drug overdose. By boosting insulin content, the hormone conveys creatine into satellite cells (Cribb, Williams, Stathis, Carey, & Hayes, 2007).

Creatine use

It is a growing myth among people that creatine causes brain dysfunction. Creatine may cause muscle cramps for the athlete. Because brain cells require continuous play, creatine supplements provide health benefits in the nervous system. Creative supplements improve memory loss and can be used to treat Parkinson’s diseases. Creatine may support cardiovascular tissues, thus, reducing heart failures.

This article will analyze the effects of creatine supplements on an athlete’s performance. Creatine supplements have been widely studied because of its relevance. Several investigations have accessed the efficacy and synthesis of creatine supplements. More than 400 articles published on Medline confirm creatine and general acceptance. Thus, creatine sales record high market value in recent history. Marketers produce creatine in different forms to enhance its efficacy and marketability. The ergogenic product commands huge respect among power athletes and sport associations. Considering the nature of the endocrine system, we will examine the influence of creatine supplements on muscle growth and strength improvement. Thirty-three weightlifters volunteered to participate in the experiment. The experimenter reviewed the procedure, benefits and duration of the experiment of the participants. The athletes signed the consent form as participants. To fully examine the effects of creatine supplements, participants were not allowed to use any supplement without prescription. The training sessions lasted for 10 weeks. Daily training session during the program was observed. The participants could train for 4 days per week.

Testing protocol

The participants were examined at the study center laboratory. Test A was performed before the experiment while test B was done at the end of the program.

Blood examination

During the examination, blood samples were collected from the participants. Each sample was placed in a frozen tube for analysis. Using immunoassays, the experimenter analyzed testosterone level, hormonal growth, myostatin, a growth factor-insulin, satellite cells and cortisol level. The experimenter thawed all blood samples to eliminate assay variance. A spectohometer was used to determine serum activity values. Body composition of blood samples was determined by the experimenter. X-ray absorptiometry was used to analyze the body composition. All analysis was carried out by an experimenter. Participants consumed creatine supplements two times daily. Supplements were provided in powdered form. The analysis was evaluated using statistical variance. Sample results indicated significant changes in body fat. There was a significant change in fat and body mass (Hoffman et al., 2006). Weight gain was significant across all blood samples. Finally, the experiment recorded a significant improvement in workout time for the athletes. Creatine supplements did not affect resting hormones of the athlete (Hoffman et al., 2006). Test results revealed a significant increase in body mass and performance. While evaluating the test results, the experimenter could not explain the athlete’s ability to alter resting concentration.

References

Becque,D., Lochmann, J., & Melrose, D. (2000). Effects of oral creatine supplementation on muscular strength and body composition. Med. Sci. Sports Exerc, 32(3), 654–658.

Brenner, M., Rankin, J., & Sebolt, D. (2000). The effect of creatine supplementation during resistance training in women. Journal of Strength and Conditioning Research, 14(2), 207–213.

Cribb, J., Williams, A., Stathis, C., Carey, M., & Hayes, A. (2007). Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Med. Sci. Sports Exerc, 39(2), 298–307.

Hoffman, R. (2002). Physiological aspects of sport training and performance. Champaign,IL: Human Kinetics.

Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and ß-Alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16, 430-446.

Kraemer, J, & Ratamess, N. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Med, 35, 339-361.

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