Creatine monohydrate loading phase necessary,best natural diet pills to lose weight fast,illegal supplements to build muscle 101,i want to work in the usa for 6 months - PDF Review

26.12.2013, admin  
Category: Pre Workout Creatine

Check out this research round-up to learn how creatine monohydrate affects exercise performance! Creatine is found in skeletal muscle in the form of creatine phosphate, and its main mode of action is to provide an inorganic phosphate to resynthesize ATP during high intensity activities, typically lasting 10 seconds or less (i.e. The body normally synthesizes about 1 gram of creatine per day with an additional 1 gram coming in from the diet. The body normally synthesizes about 1 gram of creatine per day with an additional 1 gram coming in from the diet1. Although other forms of creatine have recently become available, the primary form for supplementation is creatine monohydrate (CM).
Creatine supplementation can potentially impact on exercise performance through a number of different mechanisms1.
The majority of early studies examined its effects on fairly short-term activity, either weight lifting or sprint performance.
In another review, it was reported that nearly 70% of creatine studies had reported a benefit to high intensity training with none showing a negative effect4; the other 30% found no effect at all. In addition, creatine has been suggested to increase the gains in muscle mass with training. These effects might simply be indirect: by allowing an athlete to work with heavier weights or to get more reps with a given weight, gains might be increased.
However, some research has suggested more direct effects of CM on muscle mass, including an increased expression of genes involved in muscle growth as well as myosin heavy chain expression5,6.
One study found that 5 days of creatine loading decreased leucine oxidation (a marker of protein breakdown) although it had no effect on protein synthesis7. With one possible exception, CM is likely to be one of the very few must-have sports supplements for any strength or power athlete interested in maximizing either performance or training. CM is inexpensive, readily available, and proven in over hundreds of studies to have a beneficial effect under most conditions relevant to those types of athletes. Some early research even suggested that CM might impair running or swimming performance, most likely by increasing body weight12; sports where body weight is supported such as cycling or rowing sometimes show a performance improvement but this is an inconsistent finding.
Performance Improvement From Creatine Is Inconsistent In Sports Where One's Body Weight Is Supported. Studies examining intermittent endurance performance (interval training) have found some benefit, which is in keeping with the mechanism of CM. There is other research suggesting that CM can still be useful for endurance athletes although, once again, the data is far from complete. In another study, CM improved anaerobic power output by 18%, with no impact on aerobic metabolism in a group of triathletes14. However, any improvements in anaerobic performance have to be balanced against the weight gain that can occur; the increase in body weight could easily overcome any improvements in power output. If CM can improve recovery following extensive endurance training by limiting muscle damage, then this would be another potential benefit to endurance athletes. Although research has consistently demonstrated a performance improvement with CM supplementation, some people appear to be non-responders to creatine, and there appears to be a specific biological profile that goes with being a creatine responder versus a non-responder17.
Creatine responders tended to have the lowest starting creatine level, a higher proportion of Type II muscle fibers, a larger muscle cross sectional area and a greater amount of lean body mass.
One current controversy regarding creatine is over a potentially negative impact of caffeine on creatine intake.
Creatine appears to reduce muscular relaxation time after contraction20; this would be important during sprint types of activities.
A number of potential negative effects of creatine have either been studied or theorized and it's important to look at these1,21.
However, some athletes still have problems with CM and stomach upset especially if they use the higher dose loading schemes.
Another possible potential negative effect of creatine is the impact of creatine on the kidneys or liver.
In the early days of creatine use, there were many anecdotal reports of muscle cramping, but direct research has not supported this effect. A final potential negative is the increase in body mass with creatine supplementation, although this is most likely caused by an increase in total body water. This has particular relevance for weight class athletes (such as powerlifters, Olympic lifters or MMA athletes) as the increase in body mass from creatine could potentially prevent an athlete from making weight. As mentioned above, creatine is naturally occurring in meats which contain 4-5 grams of creatine per kilogram (2.2 pounds).
Almost all of the studies done to date have used CM for supplementation although many other types of creatine products such as creatine serum, effervescent creatine, creatine phosphate or creatine ethyl ester have been brought to market. Regardless of the form of CM used or the type of loading scheme followed, intramuscular creatine levels will eventually reach a maximum level with any excess creatine being excreted in the urine past that point. It appears that insulin is important for creatine uptake and taking creatine with a simple carbohydrate23 or carbohydrate and protein may increase uptake24. Due to concern over poor mixability, some athletes have taken their CM by putting the powder directly into their mouth and washing it down with some liquid. As a final comment, there has been some suggestion that creatine should be cycled, due to a possible impact of creatine supplementation on the creatine transporter or on normal synthesis.
Creatine can lead to a gain in lean muscle mass, improve workout performance, enhance strength and power. Creatine Monohydrate is the most heavily researched and time-tested sports nutrition supplement in the world.
ALLMAX NUTRITION uses the exclusive CreaMax™ technology to micronized (microparticulate) the highest grade German-source Creapure® creatine monohydrate for maximal absorption. Over the past few years, more than 20 different types of creatine have arrived on the market – all trying to make the claim that htey have improved the original creatine. Inside the muscle, creatine bonds to a phosphate molecule to produce phosphocreatine, an important factor in the recycling of ATP (Adenoside TriPhosphate).
Take one teaspoon (5 g) of Micronized Creatine Monohydrate after your workout dissolved in 240 ml (8 oz) of water or your favorite beverage. Micronized creatine is produced through a process that breaks down the creatine molecules into smaller particles. Anyone who is looking to take their training to the next level can use Micronized Creatine. If you’re taking any medications or prescription drugs, you should always consult your health-care provider before taking any supplements. Suggested Use: Take daily with water or juice upon waking and post-workout, or on non-training days, after a meal.
With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Drop sets are essentially a technique whereas you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.
Despite extensive scientific evidence, people still have numerous questions about creatine. There have been questions about creatine since 1832, the year a crazy French chemist named Michel Cheveul discovered the acid in skeletal muscle.
Creatine is a nitrogenous organic acid derived from the amino acids glycine, arginine, and methionine. According to David Sandler, the Senior Director of Education for the National Strength and Conditioning Association (NSCA), “Creatine allows you to have a longer and larger work volume.
Quite simply, anyone looking to increase lean body mass, boost strength, and increase anaerobic performance should supplement with creatine. Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions. Plus, creatine also helps elevate your metabolism more directly, through its hydration properties. For the fastest possible benefits, take 10-to-20 grams of creatine monohydrate daily for 7-to-14 days. So fighters and other weight-class athletes may need to cycle off creatine from time to time – especially 6 weeks before a weigh-in. Yes, women looking to get stronger and build a leaner, more athletic body can safely take creatine. COST CODE The $$-$$$$ symbols refer to relative costs and will vary depending on the brand.


Soy protein is produced using de-fatted soy flakes and an extraction process that removes soluble carbohydrates (sugars). Higher-quality soy will often contain isoflavones, health-promoting plant compounds shown in research to help prevent cardiovascular disease, certain cancers, bone problems and menopausal symptoms. Refined to remove any unwanted potential gas-producing fibers, this has upwards of 90% protein. Wheat is processed to remove most carbs and fat, then hydrolyzed, using enzymes to break up the long protein chains. Milk is a source of multiple forms of protein, including whole-milk protein, which is made via a filtration process that removes much of the carbohydrate and fat from whole milk. Because it’s made via filtration, biologically valuable fractions like alpha lactalbumin, glycomacropeptides, lactoferrin and lactoperoxidase, among others, remain. Further processing yields a protein virtually devoid of carbohydrate and fat, so it’s good for dieting.
Isolate is purer, and it’s valued for its lower carbohydrate and fat content, which is useful when dieting.
The protein is hydrolyzed, in which enzymes break some amino-acid bonds, for faster digestion and absorption. It has the ability to clot in the stomach, delaying absorption for slow, steady delivery of amino acids. A frequent contributor to M&F, Alan Shugarman, MS, RD, has extensive experience in the supplement industry. Health NoticeNote: Before starting any programme of weight-loss, nutrition, or fitness please consult your doctor or other health care professional. While not an amino acid itself, creatine is produced in the body from the amino acids arginine, glycine, and methionine. Studies repeatedly show that muscular stores can be supersaturated with a variety of dosing protocols; creatine loading is discussed below. Over the past several decades, a tremendous amount of research has been done on CM and performance.
The most direct is by increasing muscular stores of creatine phosphate which is used to resynthesize ATP during high-intensity activities lasting a few seconds or so. Thus creatine supplementation would be expected to impact on activities lasting between 10 seconds and 2 minutes with little to no benefit for activities lasting longer than that (the potential impact of creatine on endurance athletes is discussed further below). It reported an average gain in strength and repetitions to failure of 5-15%, an increase in sprint performance of 1-5% and work done during repeated sprint performance of 5-15%. Studies have routinely shown an increase in lean body mass with creatine supplementation although this is likely to represent increased water retention in the short-term1.
Creatine might also impact on cell metabolism by altering cell volume (the amount of water in the cell impacts on a number of biological processes including protein synthesis and breakdown).
Interestingly, this effect was only seen in male subjects; other studies have shown a gender difference in responses to creatine with women typically gaining less body mass than men8.
One study of CM supplementation examined a host of effects after resistance training and found no impact of CM on either protein synthesis or breakdown10. The one major exception to this is weight class athletes for whom CM could cause problems in making weight due to the increased water retention.
Based on its mechanism of action, there is little reason to expect CM supplements to greatly benefit endurance events or any event lasting longer than about 3 minutes. One study of rowers found that CM supplementation had no impact on aerobic metabolism but improved the increase in lactate threshold with training13.
CM supplementation for 5 days also decreased markers of muscle inflammation and damage following a 30 km run15.
This is especially true for runners who may cause muscle damage during training due to the high impact nature of their sport (downhill running also causes a great deal of muscle damage). Non-responders were the opposite, having higher starting levels of creatine, less Type II fibers, a smaller muscle cross sectional area and less lean body mass. Early creatine products, which tended to have the consistency of sand and mixed poorly, often caused stomach upset in users, especially at high doses. Typically, 20 grams of CM per day for 5 days has been used to load, and the sheer amount of CM can cause problems. Research on healthy individuals has found no impact of creatine on either kidney or liver function, although individuals with a preexisting condition could potentially have problems. Additionally, the increase in body weight with creatine may offset performance benefits in some types of sports (especially distance running where the extra body mass requires more energy to move) as discussed above. A typical daily dose for CM during a standard loading phase may be 20 grams per day; this would require an unrealistic intake of nearly 10 pounds of meat per day.
For the most part there is little to no research on these alternate products and little to no reason to expect them to perform more effectively than inexpensive bulk CM powder.
The only possible benefit of another form of creatine would be to load muscular stores more quickly or possibly with less gastric upset. Even with zero supplemental creatine intake, muscular stores of creatine remain partially elevated for at least 6 weeks following loading26. Vegetarians have been found to have lower muscular levels of creatine and appear to get a greater benefit from creatine supplementation27 as a consequence of starting with lower initial levels. It can be put into blender drinks and, as mentioned, consuming CM with carbs or carbohydrate and protein improves uptake; so does taking CM after endurance exercise (whether this holds for resistance training is unknown). While creatine intake appears to downregulate the creatine transporter in animals, this doesn't appear to be the case in humans28.
Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training.
Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance? It also offers therapeutic benefits, including the prevention of ATP depletion, stimulation of protein synthesis and cell volumization. We use an exclusive PHARMAFUSE™ technology to micronize the highest grade German-source CREAPURE®. Pure Creatine Monohydrate is the most heavily researched (more than 300 studies) and time-tested  sports nutrition supplement in the world. The truth is that very few, if any, scientific studies are even being attempted to try to prove that they enhance performance in any way. Creapure® is unique in the way it is purified to eliminate potentially harmful impurities commonly found in other creatine products. ATP is the primary source of energy for muscle contraction, as well as other bodily functions. Micronized creatine dissolves exceptionally well in liquid, as it is quickly absorbed in the digestive system. It has been found to work effectively, if you use Micronized Creatine consistently for at least 8 weeks. We actually suggest that you combine Micronized Creatine with other products to increase your strength and produce even greater muscle gains.
For maximum effectiveness, you should supplement with Micronized Creatine consistently, even on the days that you don’t work out. Creatine helps you gain and retain metabolically-active lean muscle tissue, which makes it an indirect fat burner. Research suggests that creatine improves strength and performance in teenagers who were already in shape and highly-trained for their sport.
The advantage of glutamine peptide is that it’s more stable than l-glutamine in stomach acid.
These are health promoting for the immune system and aid in recovery from strenuous exercise. In general, whey proteins are digested quickly, which makes them good for most uses except slow, sustained delivery of amino acids.
As whey protein prices dropped, consumers started going away from the more expensive egg-white protein. However, as more research has been done, it appears that creatine may have benefits for other types of exercise as well. Conceptually, creatine loading is similar to the idea of carbohydrate loading whereby high intakes of carbohydrates can overfill muscular glycogen stores to improve athletic performance.


Creatine may also help to buffer changes in muscle acidosis, as well as sparing glycogen utilization during short-duration activities.
Creatine also appears to improve recovery between repeated bouts of high intensity activity such as repeated sprints or intervals. In one review of 22 studies, the CM group showed an average 8% better gain in maximum strength and a 14% increase in the number of repetitions done with a sub-maximal load3.
However, women seem to receive the same performance benefits from creatine supplementation as men9.
The same group found no effect of creatine on protein synthesis or breakdown at rest as well11. Even there, CM could be used during training and then stopped several weeks prior to competition to allow any extra water weight to be lost. For the most part, research has supported this with CM having no real impact on endurance performance1. CM might be beneficial during periods of interval training, to improve the quality of training and stimulate better gains in adaptation (similar to the effects for strength and power athletes). This is less of an issue now as products generally mix and dissolve easily; the small amount of research done on the topic suggests no real effect of creatine on stomach upset. I'll present two other loading schemes below in the application section that athletes may wish to experiment with if high dose CM intake causes them stomach upset. Creatine supplementation will increase creatine excretion which can raise alarm if blood work is done, but this is a normal response. Ensuring adequate water intake during creatine loading is a key factor to avoid such problems. Athletes who eat large amounts of red meat may not get much out of creatine supplementation for this reason: they already have higher levels of creatine stores.
Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.
Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women.
No effect of creatine supplementation on human myofibrillar and sarcoplasmic protein synthesis after resistance exercise. Creatine supplementation has no effect on human muscle protein turnover at rest in the postabsorptive or fed states. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle.
Creatine supplementation during college football training does not increase the incidence of cramping or injury.
Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. We use cGMP pharmaceutical manufacturing processes to provide you with the ultimate in purity, quality and effectiveness. ALLMAX Nutrition utilizes cGMP pharmaceutical manufacturing processes to provide you with the ultimate in purity, quality and effectiveness. The specification of Creapure® is subject to strict requirements is tested for impurities using high pressure liquid chromatography (HPLC). As ATP is used during muscle contractions, such as during exercise, phosphocreatine donates a phosphate molecule to ADP to create ATP, which can then be used to provide additional energy to the working muscles. After five days, or on days that you don’t train, reduce your serving size to one teaspoon a day (5 grams). However, if you’re not training consistently, you won’t experience the same incredible results from Micronized Creatine. On the days you don’t train, take your serving of Micronized Creatine as soon as you get up in the morning on an empty stomach.
Each area requires specific stimulation via the exercises and angles of attack used, and we’ll show you the two best exercises for each. And the science clearly suggests that there are no harmful side effects of creatine supplementation.
Of course, users should always look at label directions and follow manufacturer’s suggestions when considering creatine.
Regular l-glutamine can convert to glutamic acid (aka l-glutamate) when exposed to stomach acid, and glutamic acid is not as useful for building muscle and recovery as l-glutamine.
Big bodybuilders may take in as much as 50 grams of glutamine per day, with the average person needing 10-20 grams.
Milk proteins are good for everything except immediately post-workout because they are relatively slow to absorb.
Filtered whey concentrate usually contains much of the vital fractions of whole-milk proteins.
Despite the bad taste, WPH is excellent for people who want a fast-absorbing protein post-workout.
This can be an advantage when you want a constant supply of amino acids available for muscle repair, recovery and growth – such as before bedtime. For completeness, I'd mention that creatine has even shown benefit in the treatment of certain disease states, but that topic is beyond the scope of this article.
At this point, a direct effect of creatine on muscle growth is still up to debate, although the impact of creatine supplementation on strength and power performance is essentially unarguable. It's interesting to note that many early studies provided CM with tea (containing small amounts of caffeine) and the benefits were still observed. One study of collegiate football players found that CM actually decreased the incidence of cramping and injury22. At the end of this time period, intramuscular creatine stores will be maximized; the only real difference is how long it will take to load. Athletes who want to limit their total carbohydrate intake for some reason may want to take their creatine following training23.
Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. Acute and moderate-term creatine monohydrate supplementation does not affect creatine transporter mRNA or protein content in either young or elderly humans. The increase in creatine and phoshocreatine can lead to a gain in lean muscle mass, improve workout performance, enhance strength and power, and offer therapeutic benefits, including the prevention of ATP depletion, stimulation or protein synthesis and cell volumization.
You can also combine Micronized Creatine with ALLMAX Nutrition R-ALA to further optimize insulin activity and increase nutrient delivery to your muscle cells.
There is no evidence that it causes muscle tears, harms the kidneys, causes dehydration or myriad other silly myths. Protein has its own language, and if you don’t speak it, you might as well close your eyes and pick your protein without looking. The absorption of glutamine peptide is enhanced because it’s hydrolyzed into smaller amino-acid chains. Ion exchange uses an electrical charge to separate protein from carbs and fat, resulting in highly purified protein. As well, whether caffeine negates the benefits of CM during others types of activity is currently unknown.
Its main roles are to provide energy for the muscles, enhance protein synthesis, act as a lactic acid buffer and increase cell volume. Our guide gives you an overview of 14 types of protein, so you can choose which are best for your physique goals and your budget. The caseinate forms, made from acidification during cheese production, similar except for the different minerals included. By supplementing with Micronized Creatine you can ensure these systems are as efficient as possible. You can derive creatine from food sources, but as the amount is so small, you would need to eat an excessive amount to get the same benefits as you would from supplementing.



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