Creatine Monohydrate
The Ergogenic Properties of Creatine Supplementation and it's Advantages for Human Physiological Performance. The Ergogenic Properties of Creatine Supplementation and it's Advantages for Human Physiological Performance.Creatine monohydrate has become one of the largest selling ergogenic aids in the last ten years. It has been studied and utilised since the 1950's. The reason that this supplement has become so popular is because it allows muscles to maintain ATP contractions during a single maximal effort sprint. This allows the elite athlete to go hard for longer than normal, which can mean the difference between first and last in a sprint final. Creatine supplementation may also enhance phosphocreatine resynthesis following intense exercise aiding in recovery (Greenhaff et al., 1993). This would mean that creatine supplementation would not only aid in power sports where one maximal effort is required, but also in intense intermittent exercise where maximal effort is dispersed between short rest periods. The following report is a review of available literature regarding creatine supplementation and the physiological changes that occur.
The physiological adaptations that occur as a result of creatine supplementation includes gains in strength, sprint performance and fat free mass. However once supplementation stops the bodies normal levels of creatine production is resumed, discounting this theory somewhat. ConclusionBased on current literature on the topic of creatine supplementation in relation to human physiological performance it can be concluded that short-term creatine supplementation improves maximal strength/power. This result is achieved through increased ability to resynthesise ADP to ATP as a result of higher muscle creatine stores. Earnest et al (1997) conducted a study to determine wether creatine supplementation would improve intermediate duration anaerobic treadmill running to exhaustion (approx. Since Creatine Phosphate availability influences the amount of energy produced during brief high intensity exercise, it can be assumed that by increasing the amount of muscle creatine in the body, the ability to resynthesise ATP would also be increased. So if creatine supplementation is around 5 days in the loading phase followed by a maintenance phase and finally a break from creatine, then renal responses should not be affected. Creatine phosphate regenerates ATP levels by breaking down and lending the phosphate, this is enabled by the enzyme creatine kinase. short-term oral Cr supplementation does not appear to have any detrimental effect on the renal responses in healthy men" This statement was achieved through a study of five healthy men who where loaded on creatine for five days at 20g. day and testing their urine for abnormalities. In a double blind randomised manner the 18 participants supplemented their diets with creatine or a maltodextrim placebo. · It has been suggested that creatine supplementation can increase the bodies ability to recover during rest periods between high intensity maximal exercise.
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