|
| In June 1996 I attended a National Institute of Health conference entitled, “The Role of Dietary Supplements in Physically Active People.” As I suspected, most supplements were poo-pooed as being of little or no benefit, and the official stance was that people should derive their nutrition from food. However, scientific evidence was presented by Dr. Paul Greenhaff from the University of Nottingham, England, that creatine loading not only increases the amount of energy stored in muscles, it helps muscles to grow bigger and stronger. Approximately three out of four Olympic metal winners train using creatine loading.
Muscle power during anaerobic exercise comes from brief bursts of energy generated when ATP (Adenosine Tri-Phosphate) releases phosphate radicals. Creatine phosphate in the body donates a phosphate group to “recharge” the system. In very simplistic terms, the more creatine phosphate available, the longer the energy burst, and the more power exerted. Athletes who load creatine can expect a 10 to 15 percent increase in anaerobic performance.
The human body manufactures about 2 grams of creatine per day, about the same amount a person uses. Natural sources of creatine include meats and fish. However, serious athletes “load” creatine, usually in the form of creatine monohydrate, which best enables the body to produce creatine phosphate. Loading is done by taking 20-30 grams of creatine monohydrate per day for five days, followed by 5-10 grams per day for four to five weeks. (The upper and lower limits are determined by who you listen to, your own body’s responses, and the depth of your pocketbook.) To increase the uptake of creatine, it should be taken with insulin-producing carbohydrates such as orange juice or grape juice. However, supplements that come premixed with carbs are generally considered better because their carbs are dextrose and fructose instead of fructose and sucrose.
|
