High Protein Shake Recipe
Saturated Fats
Fat-Burning FoodsCreatine Monohydrate
Creatine monohydrate is a very popular and effective bodybuilding supplement on the market today. Creatine monohydrate is known as a metabolite (an intermediary and product of metabolism) composed of three amino acids: I-arginine, I-methionine, and I-glycine. Creatine monohydrate occurs in the skeletal muscle of the human body in two different forms.
One form is known as creatine phosphate and the other as unbound creatine. 95% of the body's concentration of creatine monohydrate is stored in this tissue. The heart, brain, and testes store the other 5% of the supplement.
nutrition and creatine monohydrate
Creatine monohydrate was discovered in the 19th century to be an organic extract from meat. The Soviets did further research in the 1970s and made reports that taking creatine monohydrate supplements improved an athlete's ability to sprint plus enhanced other athletic activities. It quickly became popular as a natural way to build lean body mass and improve athletic performance in the 1990s. Reports stated that total skeletal muscle increases when supplemented with oral creatine monohydrate. Of course other factors come into play such as physical activity, training status, type of muscle fiber and consumption of carbohydrates. It was also determined that carbohydrates enhance the intake of creatine monohydrate and it was because of this the sports drinks became popular.
supplements creatine monohydrate
You can get this supplement from certain types of fish and red meat. But in order to get the amount required for performance enhancement, one will have to take it as a dietary supplement. This is because a lot creatine monohydrate is lost when cooking red meat and fish such as tuna. Taking the creatine as a powder is probably the best way to get the most benefits quicker.
creatine monohydrate effects
The results produced by creatine monohydrate are debatable. However most believe that it helps to enhance the production of Adensosine Triphosphate (ATP) and intra-cellular water retention. It also helps you recover faster in between sets and helps you tolerate high volume work more. ATP is important to your muscles because it is used as fuel when they contract. Lactic acid is produced as a by-product of glycogen burning. Glycolisis (glycogen burning) begins when ATP is depleted after 10 seconds of contraction time. Do you feel that burning sensation in your muscles as you do a set and have to stop? That is caused by lactic acid. But when you supplement your nutrition with creatine monohydrate, the 10-second limit can be extended. The end result is that you are able to exercise longer because the production of lactic acid is delayed for a little.
pros and cons of creatine monohydrate
The usual creatine monohydrate supplement is safe and has a very good safety record. However there are possible side effects such as stomach cramping and diarrhea. The good news is that these side effects have not been conclusively documented. The U.S. Food and Drug Administration (FDA) claims that there have been complaints that it caused seizures and abnormal heart rhythm but the link has also not been conclusively established. There have also been some unsubstantiated reports that it causes mood swings and affects the kidneys. The bottom line is that the American College of Sports Medicine deems it as safe as long as the person taking it is healthy and is taking it for only a short time. Additionally, the U.S. Food and Drug Administration has deemed creatine monohydrate as safe for long term use at recommended levels. With any supplement, you should avoid taking it if you are still in your growing phase of life (under 21 years old).
creatine monohydrate powder and liquid
You cannot get enough of the supplement in regular meals alone. Therefore people take it in powder, liquid, or pill form. Caffeine has an effect on creatine uptake by enhancing it. Many users of creatine combine it with caffeine or Guarana which is a tropical berry growing in the Amazon. Some also think that you need to take creatine monohydrate for 5 to 7 days in order for it to be effective. The best advice is to watch out for marketing pushes like this that are designed to sell more of the supplement. Follow the directions on the product label for the best results.
