Creatine has turned out
to be one of the best bodybuilding supplements. Creatine doesn't seem to
have any bad side effects, unless we consider weight gain detrimental.
As of now, the International Olympic Committee hasn't banned this
performance-enhancing substance. As far as legal supplements go,
creatine should be on the top of every bodybuilder's list.
Creatine is derived
from the amino acids arginine, glycine and methionine. It's normally
found in meat or fish in quantities of approximately 5 grams creatine
per kilogram (2.2 pounds) of meat. Therefore, you should have to eat 4
kilograms or about 9 pounds of meat to ingest 20 grams of creatine. 20
grams is the initial loading dose often prescribed during the first
phase of supplementation.
Creatine is stored
mainly in skeletal muscle as free creatine or bound to a phosphate
molecule (phosphocreatine or PCr). PCr serves as an immediate source of
energy for muscle contraction. Theoretically, then, supplementing with
this compound should benefit the ATP-PCr energy system. Most supplements
rely solely on testimonials to back up their promises, but scientific
research actually supports claims made by athletes who have used this
Which types of
exercise are best helped by creatine supplementation? The list is
1) One-rep max bench
2) Total number of
reps at 70% of one-rep max done on the bench press increases.
3) Jump-squat peak
4) Cycle power of 10
six-second bouts is better maintained.
5) Isokinetic knee
extensions produce a decreased rate of fatigue.
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