The other day I was in my favorite store (GNC) and I noticed a bunch of new supplements with bright flashy labels. Now this isn't anything new to me, GNC often stocks its shelves with new products weekly, but something about these supplements caught my eye. The products' labels flickered under the store lights with the words reading "Size On". Now I couldn't help but inspect these new supplements. What is "Size On"? and furthermore, will it really put size on? If so I'm sure there will be one million teenage athletes going nuts all over Canada. As I read over the label it became clear that this was just another Creatine product trying to march its way to the top of the creatine supplement charts.
Creatine has quickly become the new "bees-nees" of the sports supplement industry. It can be found in many different forms, powder (most common), pills, liquid forms and even in protein bars. Creatine has become the most widely used spots supplement among young athletes, especially adolescents. I like many have taken different creatine supplements before in the hopes of gaining lean muscle mass (mainly for hockey/football). Everyone raves about creatine products but I feel as though nobody quite knows what it does, or how it works. Well good thing your reading this blog because I'm going to give you the basic low-down on creatine supplements.
Why Creatine Supplements?
Phosphocreatine is used in the body as a short-term energy source. This energy source is used by the body during short intense activites. The idea behind creatine supplements is that they can act to increase the phosphocreatine stores found in the body by acting as phosphocreatine shuttles. Thus increasing the energy available for these short-term intense movements. Creatine supplements are relatively new but it has been believed that they can help to increase strength and muscular gains because of these increased phosphocreatine stores.
How do Creatine Supplements Work?
Creatine supplements work to increase muscle phosphocreatine levels but they also cause a drastic increase in intracellular water in various muscles. This increase in water retention is often associated with the mass gains seen when taking creatine supplements. The increase in intracellular muscle water is said to increase muscle glycogen stores (increasing muscular energy stores) and can also influence protein metabolism (support muscle repair).
Do Creatine Supplements Actually Work?
Previous studies have shown that creatine supplementation can in fact provide dividends but, mainly in connection to strength/resistance activities instead of endurance. Studies have shown that creatine may help the athlete to maintain and sustain a greater force of muscular contraction for a longer period of time, therefore leading to more repetitions during weight training. This increase in weight training intensity can ultimately lead to increased muscle hypertrophy (growth).
**Although these results are valid it is important to note that the research on creatine supplements is relatively new and lacks long-term studies**
So thats the basic low-down on creatine supplements. Will you turn into Arnold Schwartzenegger if you take creatine? Probably not, but creatine supplements have quickly turned red-hot, heck maybe even Arnold is taking creatine supplements. I heard there was going to be a Terminator 100!!
Until next time, happy reading!
Trev
References:
Dunford, M. (Ed.) & Sports, Cardiovascular and Wellness Nutritionists Dietetics Practice
Group (2006). Sports Nutrition: A Practice Manual for Professionals. 4th Ed., Chicago, IL: American Dietetic Association.
http://www.bodybuilding.com/fun/creatine_is_safe.htm
No comments:
Post a Comment