Creatine

[Guest guest]

Creatine:

 

Natural dietary sources of creatine are skeletal muscles like beef

and pork.

One pound of beef contains 2 grams of creatine. But it's tough to get

it by loading up on red meat. So most athletes opt for it in

supplement form.

It's an odorless, virtually tasteless, white powder that looks like

sugar.

 

A. Typically, you take only 5 grams at a time. If you're in a

loading phase, space your 5 gram servings evenly throughout the day.

Competitive bodybuilders vary dramatically in the timing of their

creatine consumption.

B. Just as it takes a week to load up in your system, one study

showed it remained effective even for several weeks after stopping

creatine.

C. Most people take creatine for 1 1/2 to 3 months, then go off

of it for a month before resuming again. However, there are no

conclusive studies that say you should cycle it or go off of it.

 

Creatine Effects on Cramping and Dehydration

 

Many reports have appeared in the news media claiming creatine causes

dehydration, cramping and gastrointestinal (GI) distress.

.. The researchers reported that creatine had effects on body

temperature,

heart rate and blood pressure responses during exercise,

and in changes in body weight and urine specific gravity (markers of

dehydration).

Creatine works by extending the ATP energy production cycle.

 

You typically can go all out on a sprint or weight lifting set for

about 5 seconds before your effort or strength drops off.

That's because your body's ATP stores are depleted.

It takes several minutes to recycle from spent energy (ADP) back to

useable energy (ATP).

 

Creatine helps extend the ATP energy cycle by several seconds

(some say up to 5 seconds). This means you can put more effort into

a few more reps in a set. More stress on your muscles means you can

get stronger, faster. That's why creatine works well for athletes

requiring short bursts of energy. It's ideal for weight training.

 

However, if you do not train hard, then creatine will do little for

you.

 

Fuller, Harder Muscles

Creatine increases the amount of fluid retained inside your muscle

cells-not outside.1

 

The result?

More fluid inside muscle cells makes your muscles feel fuller and

gives you a harder, more defined look. (You don't gain fluid outside

the muscle cells, which would give your physique a softer, puffy

look.)

Creatine also enhances your body's ability to make proteins within

its muscle fibers by stimulating the uptake of amino acids.2 Your

muscle-fiber thickness increases, so you pack on more mass.

Fitness Labs. is a precise mixture of creatine, high glycemic index

carbs from dextrose and GTP. GTP is a precise blend of Glutamine,

Taurine and Phosphates to help drive creatine into muscle cells for

maximum impact.

A. Studies during the 'loading phase' have shown creatine to be

up to 36% more effective when taken with high glycemic index

carbohydrates.

B. That means you should take it with a carbohydrate rich meal.

C. It's theorized that raising insulin levels by consuming

simple sugars helps to better transport creatine and protein into

muscle. After interviewing the author of one of the premier Creatine

books on the market, he concluded from his research that taking it

with a baked potato (which is about 100 grams of high glycemic sugar)

works great for him. Another national champion we interviewed takes

it with the carbs in his meals.

 

D. Creatine feedings significantly increased bodyweight (about

two pounds)

and mean power output during cycling tests to a similar extent in

the vegetarian and meat eating groups.

 

JoAnn Guest

mrsjoguest

Friendsforhealthnaturally

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest/AIM.html

[Guest guest]

Just so you know, creatine causes impotence and stunts growth.

 

 

Fahad [fahad111] Tuesday, January 07, 2003 9:33 AMherbal remedies Subject: [herbal remedies] creatinehi everyone,where can i get natural creatine from?is it ok to take the supplement form? thanksGod bless,FahadFederal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington