Supplements Information |
Creatine, Caffeine, and Carbohydrates - Supplements That Work
It would seem that everyone is looking to squeeze the most out of their training investment and as a result, the supplement industry has globally become a multi-billion dollar industry. There are however very few legal ergogenic (performance enhancing) supplements on the market whose benefits are proven and whose negative side effects are minimal. A large majority of the supplements on the market are either dangerous e.g.. Ephedrine or have absolutely no benefit at all on performance e.g. orthonine, arginine. In this article we have chosen to highlight three products, which have proven performance-enhancing properties, these include creatine, caffeine and carbohydrates. A product that has been repeatedly shown to improve performance in power-type sports and especially those that involve interval training is creatine. Creatine is a combination of three different amino acids and is produced naturally in the body, the vast majority being stored in skeletal muscle as creatine phosphate. Creatine phosphate is able to maintain muscle ATP (a high energy molecule and the energy "currency" of the body) levels in muscle by "donating" its phosphate to ADP (a lower energy molecule) thus allowing for an increased reserve of instantaneous energy to be used during very high intensity exercise. For example, creatine is likely to benefit high intensity exercise such as weight/power training and repeated sprints/interval training but not single sprint events lasting shorter than 90 seconds and endurance competition. The American diet supplies about 1 gram of creatine, which is found in red meat and some fish species (mackerel), but studies have shown that supplementing with 20 grams of creatine monophosphate for six days may increase muscle creatine levels by 20%. The recommended dosage is to take a "loading" dose of approximately 20 grams (4 teaspoons) a day for 5 days; thereafter a "maintenance" dose of 5-10 grams is required. In addition, it is recommended that the individual take the supplement dissolved in a drink of high carbohydrate content (about 2 hours before exercise) as this causes an insulin "spike" which assists in muscle creatine uptake by more than half. It is proposed however that not all individuals respond to the use of creatine equally - some respond well by being able to store the additional quantities while others do not seem able to do the same. Lastly, it is suspected that the use of creatine is relatively safe although the long-term health risks of high dose supplementation are unknown. The only drawbacks known at this time is that it may cause stomach upset if not dissolved properly and individuals with existing kidney disease should not use it. Competing athletes are encouraged to use only high quality products from an established supplier, as some manufacturers have deliberately spiked their products with illegal performance enhancing substances and steroid precursors such as nandrolone, while other products may be contaminated with toxic metals. There is a large body of evidence to indicate that caffeine use even at levels below that allowed during Olympic competition (>12 mg/ml) produces several ergogenic effects. Studies involving cyclists performing at a fixed intensity have demonstrated an increased time to fatigue ranging from 20-50% when using the product. Also, caffeine improves performance during all-out efforts lasting 4-5 minutes and during repeated bouts of exercise such as interval training. Caffeine has also been demonstrated to increase the maximum force that can be sustained during a maximal voluntary contraction (MVC) of a muscle and that the duration of sustaining an isometric contraction at 50% MVC increases on the order of 28%. It is proposed that this effect is due to increased skeletal muscle recruitment by the motor cortex of the brain, and that caffeine may also decrease the perception of effort allowing for more relative work to be performed. Thus caffeine may improve performance in a strength training routine. Other proposed methods of its operation is that it reduces fatigue and increases alertness and well-being which may be helpful during events of extreme duration such as ultra marathons where staying awake plays a crucial role in performance results. Some evidence seems to indicate a glycogen sparing effect associated with the use of caffeine, however its metabolic effects has not been substantiated. Furthermore, it has been demonstrated that caffeine does not increase urine production during exercise, but does so at rest. Popular sources of caffeine are coffee (50-100 mg/cup), cola drinks (50mg/375 ml can) and over the counter medications (100-200 mg/tablet). It is possible that the tablet source may produce more ergogenic effects on exercise as it is suspected that other chemicals found in coffee may interfere with caffeine's operation. Caffeine should not be consumed in association with creatine as there is some evidence to indicate that the former prevents the latter's absorption. Although one may not think of it as a supplement in the true sense of the word, as mentioned previously in other articles and tips on this website, the use of carbohydrate during and immediately after exercise has demonstrated various ergogenic effects. Research has indicated that hypoglycemia (low blood sugar) can be a significant cause of fatigue and premature termination during prolonged exercise events. Consuming carbohydrates during a race will not necessarily allow an individual to perform better, but it will increase the time to fatigue should they not have enough liver glycogen (stored glucose) to maintain blood sugar levels for the duration. In a previous article on the lactate threshold/turnpoint we discussed the fact that muscle glycogen is committed to be used in its cell of storage. The liver however is capable of releasing its glycogen stores as glucose into the blood stream to maintain blood sugar levels. The liver glycogen reserves however are limited - only about 100 grams, whereas the skeletal muscle is able to store about 500 grams. It is estimated that during prolonged exercise events such as marathons, the rate of blood glucose usage is 1.0 gram per minute or 60 grams per hour. So assuming a non-carbohydrate loaded participant enters such a competition even with full liver glycogen stores, they would only be able to maintain blood sugar levels for about an hour and a three quarters before hypoglycemia would begin to set in. Regular carbohydrate ingestion during the race will help the participant to maintain normal blood sugar levels and avoid fatigue and the early termination associated with hypoglycemia. Another associated benefit of carbohydrate ingestion during exercise is its protein sparing effect. During aerobic or endurance type exercise, as muscle and liver glycogen levels begin to fall, protein (source of amino acids) from muscle stores is increasingly broken down to help replenish blood sugar levels through gluconeogenesis (the production of glucose). With the maintenance of blood sugar from ingested carbohydrates, less protein and lean tissue mass is sacrificed. In addition it is suspected, although still questionable at this point that carbohydrate consumption may prevent central or neural fatigue by limiting the amount of free tryptophan in the blood. Tryptophan is an amino acid from which the substance serotonin (a substance which induces sleepiness and fatigue in the brain) is made. Carbohydrate ingestion in combination with protein immediately after intense exercise has been demonstrated to increase protein/muscle synthesis and increase muscle glycogen stores (glycogenesis). It is likely that the increased protein synthesis is mediated by increased quantities of a hormone known as IGF-1 (Insulin-like Growth Factor-1). Lastly, as mentioned earlier carbohydrate assists indirectly in the transport of creatine monophosphate into skeletal muscle, thus increasing reserves of creatine phoshphate. In conclusion, there are some supplements that have proven ergogenic properties and are presently considered safe. It is not advisable however to consume all of these supplements together since one product may have negating effects on the other. Unfortunately, the marketing of supplements often far exceeds the potential benefits to be gained. The consumer should carefully consider the energy and metabolic demands of their sport/event or alternatively consult the services of an experienced exercise professional. This will allow the individual to choose the supplement that best suits their needs and avoid spending money on potentially useless products or risking their health or competition status. David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.
MORE RESOURCES: Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting |
RELATED ARTICLES
Advanced Creatine Cycling Schedule Many people find that after a few weeks, the gains they make on creatine monohydrate begin to taper off or even disappear altogether. There's an increasing belief among hardcore trainers that cycling creatine intake may help one experience continued progress with this proven supplement. How to Neutralize the Terrorists Within Your Body Did you know that there are free radical biochemical "terrorists" systematically attacking your cells and the DNA of your cells everyday, on an average of 10,000 hits per day?These internal weapons of mass destruction are abnormal (free radical) oxygen molecules that are destroying your health and accelerating the aging process. 73% of all diseases are caused by these free radical biochemical "terrorists" molecules. Steroid Stars A long time ago, in the country far, far away, a young boy decided he wanted to change his stars for good. He decided that bodybuilding would be his ticket to the top and starts pumping iron. Acne Hormones - Natural Acne Hormone Balancing Treatments for Clear Skin Can you treat a headache or stomach ache externally, without somehow manipulating your natural bodily functions internally (aka popping a pill)? NO! Then why would you try to treat acne that way? Many acne treatment systems today such as Proactiv, target acne only from the outside, and do not address the issue interanally, as it should be for lasting and dramatic results.If you are really serious about treating acne and really eliminating it at it's source (ie the hormones that cause acne), then you owe it to yourself to try a natural acne hormone treatment which is specifically designed to equalize hormone imbalance and purify the skin from the inside out using special blends of herbs, botanicals, and/or natural compounds such as Vitamin E and Alpha Lipoic Acid. To Supplement or Not to Supplement; That is the Question Some fitness adherents are supplement crazy and spend money like a Vegas drunk with a big roll trying to impress girls he barely knows. I know lots of folks who admit to spending hundreds of bucks each month on the newest, latest dietary or supplement craze. Vitamin A and C: How They Affect The Skin Benefits of using Vitamin A products:Retinol is pure and active Vitamin A. Vitamin A is one of the few substances with a small enough molecular structure to penetrate the outer layers of the skin and work to repair AND stimulate the lower layers of the skin where collagen and elastin reside creating firmer smoother skin. 4 Answers To Living Life On Lifes Terms 1. What supplements do you take?A multivitamin, Glucosamine-MSM-Chondroitin, Odorless Garlic, Omega 3 Fish Oil, Glutamine, Alpha Lipoic Acid and B Complex - extra B-12. Know Your Bodybuilding Supplement - ZMA ZMA is a scientifically designed anabolic mineral formula containing zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. Studies have shown that it has a clinical effect on testosterone levels when taken in a combination containing 30 mg of zinc and 450 mg of magnesium per day. Why Are Antioxidants Important To Me? Did you know that when we breath oxygen, it interacts with certain molecules in our bodies to create free radicals and that these free radicals damage important cellular structures such as DNA and cell membranes? Well, it is true and this damage may cause cells to function poorly and mutate. Free radical damage may lead to disease and aging. The Most Important Supplement You Can Take For Better Health This article will reveal one easy change you can make that will help better your health.. Amino Acids Primer Ever wondered whether amino acid supplements really work? We reveal some surprising facts.. Proper Nutrition is Fundamental as a First Step in Optimizing Your Health: Immunocal Proper nutrition is fundamental to optimizing your health. By eating the right foods, you help supply your body with the proper elements that are needed to ensure superior health. Eat Well First Before You Take Your Vitamins There is a huge market when it comes to vitamins. Every Walmart and Walgreens across the nation are stocked with shelves and shelves of vitamins and minerals. Not all Antioxidants are Created Equal! The growing numbers of health conscious people today living more vibrant lives owe much to the efforts and research of certain pioneers who braved ridicule, for without them, many of us now wouldn't be aware of the general benefits of taking antioxidant supplements.To take a particular notable example, great scientist and humanitarian Linus Pauling (the only man to win 2 unshared Nobel Prizes, one in Chemistry and one for Peace) urged people to supplement with Vitamin C after he became convinced of its myriad of benefits. Are Fat Burner Products Safe? A fat burner supplement operates by breaking down body fat through a principle of thermo genesis. The ability to stimulate the thyroid into action and raise body temperature is achieved by taking a fat burner product. Reviving Vitamin E Studies That Challenge Claims of Wonder Supplement Also Leave Openings The last year hasn't been a good one for vitamin E.Once considered a wonder supplement, an inexpensive and harmless pill that might prevent heart disease, cancer and Alzheimer's, a flurry of recent clinical trials suggest it does none of those things. Recommended Supplements for Weight Loss There is a lot of confusion about weight loss supplementation, how to use, what to use and how much to use. In this article you will find the pick of today's latest supplements on the market and armed with the right information you will have the knowledge to burn more body fat and have more energy for the things you want to do. Beneficial Effects of Vitamins and Minerals To Your Blood Vitamins, minerals and other nutrients are essential to the health and functioning of the body and are delivered throughout the body by the blood. There are several vitamins and minerals that directly affect the blood and its ability to perform its important tasks within the body. Improving Cellular Communication With Glyconutrients The body is just mind-bogglingly amazing. I mean, when you think of all the complicated bio-physiological things it does by itself without your help?So what's up with all of that when you get sick? Why is it healthy one day and sick the next? Is your body trying to tell you it's low on pharmaceutical drugs? Or it is saying, "Look what happens, when you're feeding me nothing but junk food. The Perfect Supplement I wanted to write this article because of my sincere belief thateverybody in the world should be taking the product I am about totalk about "Greens First". This product contains over 49 superfoods and tastes absolutely delicious. |
home | site map | contact us |