CREATINE

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작성자모시조개 조회 10회 작성일 2021-04-07 08:05:32 댓글 0

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8 Questions About Creatine Answered | Jose Antonio, Ph.D.

Creatine monohydrate has been earning fans in the gym, and in the lab, for 25 years. But there's still plenty of confusion about the best way to take it. How much? When? Is it safe?
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Are you a non-responder? Get answers from a Ph.D. researcher who has studied creatine himself!

| 8 Questions About Creatine Answered |
1. What is Creatine? (0:15)
2. How Do I Does Creatine? (0:30)
3. What does creatine do to lean body mass? (0:51)
4. Does creatine promote gains in fat mass? (1:20)
5. How does creatine affect children \u0026 Elderly (01:32)
6. Hoe does creatine affect vegetarians \u0026 vegans? (2:39)
7. How does creatine affect brain function? (3:07)
8. Who best responds to creatine? (3:24)


Just a few years ago, creatine was something that was talked about like it was a "secret weapon" that was really only for bodybuilders, powerlifters, and other hardcore strength athletes. Today, the secret is definitely out! Athletes of all types take creatine as a way to get more results from their training, and to help them recover between sessions.

Make no mistake: Creatine isn't a shortcut to results. If your training and nutrition aren't in order, the benefits it provides will be far less than if they were. But the research is clear that for many athletes, this is one supplement that comes with a significant upside.

"There are plenty of supplements out there where people report great results anecdotally, but the science is either wishy-washy, or simply not there," explains Douglas Kalman, Ph.D., RD, in Bodybuilding.com's Foundations of Fitness Nutrition Course. "With creatine, not only has it built a solid reputation among lifters and many other types of athletes, but the science backing it as a legit performance enhancer is robust and pretty consistent. With over 2,000 studies to date, it's the most effective performance-boosting supplement out there."

| What Is Creatine Monohydrate? |
"Creatine is a combination of three different amino acids: glycine, arginine, and methionine. That's it—nothing more than a combination of amino acids," writes world-class powerlifter Layne Norton, Ph.D., in the article "Creatine: What It Is and How It Works."

And yet, that simple compound is involved in a vast number of processes in the body. It's a fundamental component in how your body creates its primary form of energy in muscle cells, the compound adenosine triphosphate, or ATP. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it.

Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. Creatine is not considered an "essential" nutrient, because healthy human bodies are capable of creating it, and it can also be easily obtained through a diet that contains animal products.

However, dietary creatine pretty much only comes from animal products. So vegan and vegetarian athletes don't get nearly as much creatine in their diet as those who eat dairy products, eggs, and/or meat. This is one reason why creatine is often recommended as an important supplement for vegetarians.

Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it—hence the name monohydrate. It is usually around 88-90 percent creatine by weight.

You may occasionally see people claim that creatine is a steroid. Norton says this couldn't be further from the truth.

"No, creatine is not a steroid, it is totally different and works in a different manner," he writes. "It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas.

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Creatine From a Medical Point of View

Creatine Myth or Fact? Dr. Albertson highlights common myths and addresses what the available medical research currently says about this popular supplement. This presentation covers: What is creatine? Who benefits from it? How should you take it? Who should be cautious about creatine? Can creatine help combat age-related muscle loss? What happens if you stop taking creatine?

What Does Creatine Do? | Our Expert Explains All | Myprotein

What does creatine do? Our expert nutritionist explains all.

This video is here to help you get to grips with one of the most studied sports supplements out there — creatine monohydrate.

If you want to know what creatine is, how creatine works, and what creatine can do for your training… well, you’ve come to the right place.

Nutritional consultant and PhD Researcher, Richie Kirwan, is here to cut through the noise and provide you with science-approved, evidence-based facts.

Watch this video to get all of your burning questions about creatine answered — and find out exactly why it’s one of the most effective performance enhancers out there.

Still got questions? Let us know in the comments below!

See more from Richie here:
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https://bit.ly/38SySOn

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References:

1. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of
Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
J Int Soc Sports Nutr. 2017;14:18.
2. Purchas RW, Rutherfurd SM, Pearce PD, Vather R, Wilkinson BH. Concentrations in beef and lamb of
taurine, carnosine, coenzyme Q(10), and creatine. Meat Sci. 2004;66(3):629‐37.
3. del Campo G, Gallego B, Berregi I, Casado JA. Creatinine, creatine and protein in cooked meat
products. Food Chemistry. 1998;63(2):187‐90.
4. Bertin M, Pomponi SM, Kokuhuta C, Iwasaki N, Suzuki T, Ellington WR. Origin of the genes for the
isoforms of creatine kinase. Gene. 2007;392(1‐2):273‐82.
5. Kenneth KOW, Andrew PG, Rodney JS. Skeletal Muscle Total Creatine Content and Creatine
Transporter Gene Expression in Vegetarians Prior to and Following Creatine Supplementation. International
Journal of Sport Nutrition and Exercise Metabolism. 2004;14(5):517‐31.
6. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men.
Journal of applied physiology (Bethesda, Md : 1985). 1996;81(1):232‐7.
7. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal
subjects by creatine supplementation. Clin Sci (Lond). 1992;83(3):367‐74.
8. Ydfors M, Hughes MC, Laham R, Schlattner U, Norrbom J, Perry CG. Modelling in vivo
creatine/phosphocreatine in vitro reveals divergent adaptations in human muscle mitochondrial respiratory
control by ADP after acute and chronic exercise. J Physiol. 2016;594(11):3127‐40.
9. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long‐term creatine
intake is beneficial to muscle performance during resistance training. Journal of applied physiology (Bethesda,
Md : 1985). 1997;83(6):2055‐63.
10. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain
performance: a double‐blind, placebo‐controlled, cross‐over trial. Proc Biol Sci. 2003;270(1529):2147‐50.
11. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on
cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental
gerontology. 2018;108:166‐73.

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