Dietary Supplement for Athletes or Bodybuilding
Creatine is a dietary supplement that has been popular for more than thirty years amongst athletes and bodybuilders (Feldman 1999: 45). Its alleged benefits include enhancing muscle-building and recovery. The use of dietary supplements, particularly amongst adolescents and young adult athletes has increased in popularity and may even be endorsed by coaches and parents. Creatine is not recommended for young athletes because of questions about the long-term safety of its use, but pressures to ‘be the best’ have increased as the margin between first-class and second-class athletes grows ever more razor-thin (Dunn et al. 2001).One study found that “62% of adolescent athletes believed supplements improve performance, with 50% consuming dietary supplements” (Dunn et al. 2001). In another study of attitudes of young athletes Dunn (et al. 2001) found widespread acceptance of the use of creatine and belief in its benefits, even amongst athletes who did not use other ergogenic aids.
Use of creatine is even more common in the elite ranks of athletes. Amongst NCAA athletes, according to LaBotz & Smith (1999) “forty-eight percent of men reported having used creatine as compared with 4% of women. With two exceptions, all men’s teams had at least 30% of athletes who reported a history of creatine use” (LaBotz & Smith 1999). Creatine is also popular amongst recreational body builders, who often ingest it in over-the-counter supplements.
The greater popularity of creatine use amongst males is likely because creatine is mainly effective in anaerobic sports which require muscle-building (such as football and rugby), versus endurance activities. In fact, “creatine biosynthesis rates are highest under anabolic conditions in young vertebrates with a good food supply and optimal levels of blood insulin, somatotropin, thyroxin, and testosterone” (Feldman 1999: 46). But research indicates that creatine has no benefit for endurance sports like long-distance running. For sports which aesthetics are an issue, such as gymnastics and figure-skating, female athletes may be deterred by the weight gain which is one of the side effects of creatine (Feldman 199:46).
Creatine is produced naturally in the body. It is “an amino acid that in its phosphorylated form transfers phosphate to adenosine diphosphate (ADP) to maintain high levels of adenosine triphosphate (ATP) in muscle and thus provides energy for muscle activity” (Feldman 1999: 45). Creatine is transported to muscle and nerve and crosses the cell membrane via a specific creatine transporter…. half-pound of meat contains approximately 1 g creatine. It has been shown that during consumption of a creatine-free diet, the body can synthesize the necessary amount. Creatinine does not remain in muscle, but is distributed throughout body water and is rapidly excreted in the urine. There is no renal threshold for urinary excretion of creatinine” (Feldman 1999: 46). Creatine can be obtained through eating meat and fish but “dietary supplementation of creatine provides an inexpensive and efficient means of increasing dietary availability of creatine without excessive fat and/or protein intake” (Butford et al. 2007).
The International Society of Sports Nutrition takes the stand that “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training” and states that the supplement is not only safe, but is recommended to prevent injury and manage medical conditions to enable exercise (Butford et al. 2007).
Research study reviews
The findings of research studies on the benefits of creatine are mixed. One very small study by Tarnopolsky & MacLennan (2000) found that benefits exist for both males and females. 12 males and 12 females were given creatine monohydrate “using a randomized, double-blind crossover design (7-week washout)…significant main effects of Cr treatment included: increased peak and relative peak anaerobic cycling power (3.7%; p <. 05), dorsi-flexion MVC torque (6.6%; p <.05), and increased lactate (20.8%; p <.05) with no gender specific responses.”
Once again, it should be noted that these gains were anaerobic in nature. A report by Butford (et al. 2007) published by the International Society of Sports Nutrition found that “weight gain associated with CM supplementation could be detrimental in sports such as running or swimming” although for other sports “the average gain in performance from these studies typically ranges between 10 to 15% depending on the variable of interest” (Butford et al. 2007). On average, the International Society of Sports Nutrition reported that body composition athletes supplementing with creatine gain twice as much lean muscle mass than those taking a placebo (Butford et al. 2007).
But not all studies have confirmed this notion. In another small study by Beck (2007) fifty-one men were assigned a creatine drink while others were given a placebo. Neither group showed marked improvement on two 30-second Wingate Anaerobic Tests for determination of peak power (PP) and mean power (MP), percent body fat (%fat) and fat-free mass (FFM), and on tests of external resistance strength and muscular endurance over a ten-week period. However, none of these men were trained athletes, which may indicate that some natural ability to build body mass must be present for the supplement to be effective.
“The recommended initial dose for athletes for 1 week ranges from 15 to 30 g/day taken orally in a variety of forms and in divided doses with food or glucose-containing beverages. After this period of ‘loading’ 2-5 gl day is required for maintenance” (LaBotz & Smith 1999). The degree of benefit will vary with the individual and the “amount of increase in muscle storage depends on the levels of creatine in the muscle prior to supplementation” (Butford et al. 2007). People with low natural stores (such as vegetarians or near-vegetarians) “are more likely to experience muscle storage increases of 20 — 40%, whereas those with relatively high muscle stores may only increase stores by 10 — 20%” (Butford et al. 2007). Combining creatine with protein has shown to improve efficacy in some studies, one of which found that “adding 93 g of carbohydrate to 5 g of CM increased total muscle creatine by 60%” (Butford et al. 2007).
However, once again, other studies of small, specific population conflict with this assertion. In a study of ten international caliber competitive swimmers before and after a loading regimen of either creatine alone (Cr) or combined creatine and carbohydrate (Cr + CHO), “all subjects swam faster after either dietary loading regimen (p < 0.01, both regimens); however, there was no difference in the extent of improvement of performance between groups” (Theodorou 2005).
Conclusion
The findings on how best to use creatine, in what doses, and in combination with what nutrients are mixed. Creatine should be used with caution, particularly by those with preexisting medical conditions. People with a history of kidney problems should avoid creatine, as there are reports that the drug can cause kidney damage (Creatine, 2012, Mayo Clinic: 4). Used with careful supervision, it can apparently provide benefits but the extent to which the risks outweigh the improvements in athletic performance still remains a topic of intense debate and will depend on the individual. Although the only universally consistent detriment in studies amongst healthy athletes has been weight gain, “many anecdotal claims of side effects including dehydration, cramping, kidney and liver damage, musculoskeletal injury, gastrointestinal distress, and anterior (leg) compartment syndrome still exist in the media and popular literature” (Butford et al. 2007). Even more importantly, small, anecdotal studies show mixed results on athletic improvements and in dosages with carbohydrates. Simply because a supplement is ‘natural’ does not mean it is risk-free or effective.
References
Beck TW, Housh TJ, Johnson GO, Coburn DW, Malek MH, Cramer JT. (2007). Effects of a drink containing creatine, amino acids, and protein, combined with ten weeks of resistance training on body composition, strength, and anaerobic performance.
J Strength Cond Res, 21:100-104.
Buford, Thomas W. (et al. 2007). International Society of Sports Nutrition position stand:
creatine supplementation and exercise. Retrieved:
http://www.jissn.com/content/4/1/6
Creatine. (2012). Mayo Clinic. Retrieved:
http://www.mayoclinic.com/health/creatine/NS_patient-creatine
Dunn, M.S., Eddy, J.M., Wang, M.Q., Nagy, S. (2001). The influence of significant others on attitudes, subjective norms and intentions regarding dietary supplement use among adolescent athletes. Adolescence, 36(143), 583-91. Retrieved from http://ezproxy.fiu.edu/login?url=http://search.proquest.com/docview/195937823?accountid=10901
Feldman, E. (1999). Creatine: a dietary supplement and ergogenic aid. Nutrition Reviews, 57(2),
45-50.
LaBotz, M., & Smith, B. (1999). Creatine supplement use in an NCAA Division I athletic program. Clinical Journal Of Sport Medicine, 9(3), 167-169.
Tarnopolsky MA & MacLennan, DP. (2000). Creatine monohydrate supplementation enhances
high-intensity exercise performance in males and females.
Int J. Sport Nutr Exerc Metab 2000, 10:452-63.
Theodorou AS, Havenetidis K, Zanker CL, O’Hara JP, King RF, Hood C, Paradisis G, Cooke
CB. (2005). Effects of acute creatine loading with or without CHO on repeated bouts of maximal swimming in high-performance swimmers. J Strength Cond Res, 19:265-269.
Are you busy and do not have time to handle your assignment? Are you scared that your paper will not make the grade? Do you have responsibilities that may hinder you from turning in your assignment on time? Are you tired and can barely handle your assignment? Are your grades inconsistent?
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While psychology may be an interesting subject, you may lack sufficient time to handle your assignments. Don’t despair; by using our academic writing service, you can be assured of perfect grades. Moreover, your grades will be consistent.
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Truth be told, sociology papers can be quite exhausting. Our academic writing service relieves you of fatigue, pressure, and stress. You can relax and have peace of mind as our academic writers handle your sociology assignment.
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Writing a law essay may prove to be an insurmountable obstacle, especially when you need to know the peculiarities of the legislative framework. Take advantage of our top-notch law specialists and get superb grades and 100% satisfaction.
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Our essay writers are graduates with bachelor's, masters, Ph.D., and doctorate degrees in various subjects. The minimum requirement to be an essay writer with our essay writing service is to have a college degree. All our academic writers have a minimum of two years of academic writing. We have a stringent recruitment process to ensure that we get only the most competent essay writers in the industry. We also ensure that the writers are handsomely compensated for their value. The majority of our writers are native English speakers. As such, the fluency of language and grammar is impeccable.
There is a very low likelihood that you won’t like the paper.
Not at all. All papers are written from scratch. There is no way your tutor or instructor will realize that you did not write the paper yourself. In fact, we recommend using our assignment help services for consistent results.
We check all papers for plagiarism before we submit them. We use powerful plagiarism checking software such as SafeAssign, LopesWrite, and Turnitin. We also upload the plagiarism report so that you can review it. We understand that plagiarism is academic suicide. We would not take the risk of submitting plagiarized work and jeopardize your academic journey. Furthermore, we do not sell or use prewritten papers, and each paper is written from scratch.
You determine when you get the paper by setting the deadline when placing the order. All papers are delivered within the deadline. We are well aware that we operate in a time-sensitive industry. As such, we have laid out strategies to ensure that the client receives the paper on time and they never miss the deadline. We understand that papers that are submitted late have some points deducted. We do not want you to miss any points due to late submission. We work on beating deadlines by huge margins in order to ensure that you have ample time to review the paper before you submit it.
We have a privacy and confidentiality policy that guides our work. We NEVER share any customer information with third parties. Noone will ever know that you used our assignment help services. It’s only between you and us. We are bound by our policies to protect the customer’s identity and information. All your information, such as your names, phone number, email, order information, and so on, are protected. We have robust security systems that ensure that your data is protected. Hacking our systems is close to impossible, and it has never happened.
You fill all the paper instructions in the order form. Make sure you include all the helpful materials so that our academic writers can deliver the perfect paper. It will also help to eliminate unnecessary revisions.
Proceed to pay for the paper so that it can be assigned to one of our expert academic writers. The paper subject is matched with the writer’s area of specialization.
You communicate with the writer and know about the progress of the paper. The client can ask the writer for drafts of the paper. The client can upload extra material and include additional instructions from the lecturer. Receive a paper.
The paper is sent to your email and uploaded to your personal account. You also get a plagiarism report attached to your paper.
GET A PERFECT SCORE!!! 
Dietary Supplement for Athletes or Bodybuilding
Creatine is a dietary supplement that has been popular for more than thirty years amongst athletes and bodybuilders (Feldman 1999: 45). Its alleged benefits include enhancing muscle-building and recovery. The use of dietary supplements, particularly amongst adolescents and young adult athletes has increased in popularity and may even be endorsed by coaches and parents. Creatine is not recommended for young athletes because of questions about the long-term safety of its use, but pressures to ‘be the best’ have increased as the margin between first-class and second-class athletes grows ever more razor-thin (Dunn et al. 2001).One study found that “62% of adolescent athletes believed supplements improve performance, with 50% consuming dietary supplements” (Dunn et al. 2001). In another study of attitudes of young athletes Dunn (et al. 2001) found widespread acceptance of the use of creatine and belief in its benefits, even amongst athletes who did not use other ergogenic aids.
Use of creatine is even more common in the elite ranks of athletes. Amongst NCAA athletes, according to LaBotz & Smith (1999) “forty-eight percent of men reported having used creatine as compared with 4% of women. With two exceptions, all men’s teams had at least 30% of athletes who reported a history of creatine use” (LaBotz & Smith 1999). Creatine is also popular amongst recreational body builders, who often ingest it in over-the-counter supplements.
The greater popularity of creatine use amongst males is likely because creatine is mainly effective in anaerobic sports which require muscle-building (such as football and rugby), versus endurance activities. In fact, “creatine biosynthesis rates are highest under anabolic conditions in young vertebrates with a good food supply and optimal levels of blood insulin, somatotropin, thyroxin, and testosterone” (Feldman 1999: 46). But research indicates that creatine has no benefit for endurance sports like long-distance running. For sports which aesthetics are an issue, such as gymnastics and figure-skating, female athletes may be deterred by the weight gain which is one of the side effects of creatine (Feldman 199:46).
Creatine is produced naturally in the body. It is “an amino acid that in its phosphorylated form transfers phosphate to adenosine diphosphate (ADP) to maintain high levels of adenosine triphosphate (ATP) in muscle and thus provides energy for muscle activity” (Feldman 1999: 45). Creatine is transported to muscle and nerve and crosses the cell membrane via a specific creatine transporter. half-pound of meat contains approximately 1 g creatine. It has been shown that during consumption of a creatine-free diet, the body can synthesize the necessary amount. Creatinine does not remain in muscle, but is distributed throughout body water and is rapidly excreted in the urine. There is no renal threshold for urinary excretion of creatinine” (Feldman 1999: 46). Creatine can be obtained through eating meat and fish but “dietary supplementation of creatine provides an inexpensive and efficient means of increasing dietary availability of creatine without excessive fat and/or protein intake” (Butford et al. 2007).
The International Society of Sports Nutrition takes the stand that “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training” and states that the supplement is not only safe, but is recommended to prevent injury and manage medical conditions to enable exercise (Butford et al. 2007).
Research study reviews
The findings of research studies on the benefits of creatine are mixed. One very small study by Tarnopolsky & MacLennan (2000) found that benefits exist for both males and females. 12 males and 12 females were given creatine monohydrate “using a randomized, double-blind crossover design (7-week washout)significant main effects of Cr treatment included: increased peak and relative peak anaerobic cycling power (3.7%; p <. 05), dorsi-flexion MVC torque (6.6%; p <.05), and increased lactate (20.8%; p <.05) with no gender specific responses.”
Once again, it should be noted that these gains were anaerobic in nature. A report by Butford (et al. 2007) published by the International Society of Sports Nutrition found that “weight gain associated with CM supplementation could be detrimental in sports such as running or swimming” although for other sports “the average gain in performance from these studies typically ranges between 10 to 15% depending on the variable of interest” (Butford et al. 2007). On average, the International Society of Sports Nutrition reported that body composition athletes supplementing with creatine gain twice as much lean muscle mass than those taking a placebo (Butford et al. 2007).
But not all studies have confirmed this notion. In another small study by Beck (2007) fifty-one men were assigned a creatine drink while others were given a placebo. Neither group showed marked improvement on two 30-second Wingate Anaerobic Tests for determination of peak power (PP) and mean power (MP), percent body fat (%fat) and fat-free mass (FFM), and on tests of external resistance strength and muscular endurance over a ten-week period. However, none of these men were trained athletes, which may indicate that some natural ability to build body mass must be present for the supplement to be effective.
“The recommended initial dose for athletes for 1 week ranges from 15 to 30 g/day taken orally in a variety of forms and in divided doses with food or glucose-containing beverages. After this period of ‘loading’ 2-5 gl day is required for maintenance” (LaBotz & Smith 1999). The degree of benefit will vary with the individual and the “amount of increase in muscle storage depends on the levels of creatine in the muscle prior to supplementation” (Butford et al. 2007). People with low natural stores (such as vegetarians or near-vegetarians) “are more likely to experience muscle storage increases of 20 — 40%, whereas those with relatively high muscle stores may only increase stores by 10 — 20%” (Butford et al. 2007). Combining creatine with protein has shown to improve efficacy in some studies, one of which found that “adding 93 g of carbohydrate to 5 g of CM increased total muscle creatine by 60%” (Butford et al. 2007).
However, once again, other studies of small, specific population conflict with this assertion. In a study of ten international caliber competitive swimmers before and after a loading regimen of either creatine alone (Cr) or combined creatine and carbohydrate (Cr + CHO), “all subjects swam faster after either dietary loading regimen (p < 0.01, both regimens); however, there was no difference in the extent of improvement of performance between groups” (Theodorou 2005).
Conclusion
The findings on how best to use creatine, in what doses, and in combination with what nutrients are mixed. Creatine should be used with caution, particularly by those with preexisting medical conditions. People with a history of kidney problems should avoid creatine, as there are reports that the drug can cause kidney damage (Creatine, 2012, Mayo Clinic: 4). Used with careful supervision, it can apparently provide benefits but the extent to which the risks outweigh the improvements in athletic performance still remains a topic of intense debate and will depend on the individual. Although the only universally consistent detriment in studies amongst healthy athletes has been weight gain, “many anecdotal claims of side effects including dehydration, cramping, kidney and liver damage, musculoskeletal injury, gastrointestinal distress, and anterior (leg) compartment syndrome still exist in the media and popular literature” (Butford et al. 2007). Even more importantly, small, anecdotal studies show mixed results on athletic improvements and in dosages with carbohydrates. Simply because a supplement is ‘natural’ does not mean it is risk-free or effective.
References
Beck TW, Housh TJ, Johnson GO, Coburn DW, Malek MH, Cramer JT. (2007). Effects of a drink containing creatine, amino acids, and protein, combined with ten weeks of resistance training on body composition, strength, and anaerobic performance.
J Strength Cond Res, 21:100-104.
Buford, Thomas W. (et al. 2007). International Society of Sports Nutrition position stand:
creatine supplementation and exercise. Retrieved:
http://www.jissn.com/content/4/1/6
Creatine. (2012). Mayo Clinic. Retrieved:
http://www.mayoclinic.com/health/creatine/NS_patient-creatine
Dunn, M.S., Eddy, J.M., Wang, M.Q., Nagy, S. (2001). The influence of significant others on attitudes, subjective norms and intentions regarding dietary supplement use among adolescent athletes. Adolescence, 36(143), 583-91. Retrieved from http://ezproxy.fiu.edu/login?url=http://search.proquest.com/docview/195937823?accountid=10901
Feldman, E. (1999). Creatine: a dietary supplement and ergogenic aid. Nutrition Reviews, 57(2),
45-50.
LaBotz, M., & Smith, B. (1999). Creatine supplement use in an NCAA Division I athletic program. Clinical Journal Of Sport Medicine, 9(3), 167-169.
Tarnopolsky MA & MacLennan, DP. (2000). Creatine monohydrate supplementation enhances
high-intensity exercise performance in males and females.
Int J. Sport Nutr Exerc Metab 2000, 10:452-63.
Theodorou AS, Havenetidis K, Zanker CL, O’Hara JP, King RF, Hood C, Paradisis G, Cooke
CB. (2005). Effects of acute creatine loading with or without CHO on repeated bouts of maximal swimming in high-performance swimmers. J Strength Cond Res, 19:265-269.
Are you busy and do not have time to handle your assignment? Are you scared that your paper will not make the grade? Do you have responsibilities that may hinder you from turning in your assignment on time? Are you tired and can barely handle your assignment? Are your grades inconsistent?
Whichever your reason is, it is valid! You can get professional academic help from our service at affordable rates. We have a team of professional academic writers who can handle all your assignments.
Students barely have time to read. We got you! Have your literature essay or book review written without having the hassle of reading the book. You can get your literature paper custom-written for you by our literature specialists.
Do you struggle with finance? No need to torture yourself if finance is not your cup of tea. You can order your finance paper from our academic writing service and get 100% original work from competent finance experts.
Computer science is a tough subject. Fortunately, our computer science experts are up to the match. No need to stress and have sleepless nights. Our academic writers will tackle all your computer science assignments and deliver them on time. Let us handle all your python, java, ruby, JavaScript, php , C+ assignments!
While psychology may be an interesting subject, you may lack sufficient time to handle your assignments. Don’t despair; by using our academic writing service, you can be assured of perfect grades. Moreover, your grades will be consistent.
Engineering is quite a demanding subject. Students face a lot of pressure and barely have enough time to do what they love to do. Our academic writing service got you covered! Our engineering specialists follow the paper instructions and ensure timely delivery of the paper.
In the nursing course, you may have difficulties with literature reviews, annotated bibliographies, critical essays, and other assignments. Our nursing assignment writers will offer you professional nursing paper help at low prices.
Truth be told, sociology papers can be quite exhausting. Our academic writing service relieves you of fatigue, pressure, and stress. You can relax and have peace of mind as our academic writers handle your sociology assignment.
We take pride in having some of the best business writers in the industry. Our business writers have a lot of experience in the field. They are reliable, and you can be assured of a high-grade paper. They are able to handle business papers of any subject, length, deadline, and difficulty!
We boast of having some of the most experienced statistics experts in the industry. Our statistics experts have diverse skills, expertise, and knowledge to handle any kind of assignment. They have access to all kinds of software to get your assignment done.
Writing a law essay may prove to be an insurmountable obstacle, especially when you need to know the peculiarities of the legislative framework. Take advantage of our top-notch law specialists and get superb grades and 100% satisfaction.
We have highlighted some of the most popular subjects we handle above. Those are just a tip of the iceberg. We deal in all academic disciplines since our writers are as diverse. They have been drawn from across all disciplines, and orders are assigned to those writers believed to be the best in the field. In a nutshell, there is no task we cannot handle; all you need to do is place your order with us. As long as your instructions are clear, just trust we shall deliver irrespective of the discipline.
Our essay writers are graduates with bachelor's, masters, Ph.D., and doctorate degrees in various subjects. The minimum requirement to be an essay writer with our essay writing service is to have a college degree. All our academic writers have a minimum of two years of academic writing. We have a stringent recruitment process to ensure that we get only the most competent essay writers in the industry. We also ensure that the writers are handsomely compensated for their value. The majority of our writers are native English speakers. As such, the fluency of language and grammar is impeccable.
There is a very low likelihood that you won’t like the paper.
Not at all. All papers are written from scratch. There is no way your tutor or instructor will realize that you did not write the paper yourself. In fact, we recommend using our assignment help services for consistent results.
We check all papers for plagiarism before we submit them. We use powerful plagiarism checking software such as SafeAssign, LopesWrite, and Turnitin. We also upload the plagiarism report so that you can review it. We understand that plagiarism is academic suicide. We would not take the risk of submitting plagiarized work and jeopardize your academic journey. Furthermore, we do not sell or use prewritten papers, and each paper is written from scratch.
You determine when you get the paper by setting the deadline when placing the order. All papers are delivered within the deadline. We are well aware that we operate in a time-sensitive industry. As such, we have laid out strategies to ensure that the client receives the paper on time and they never miss the deadline. We understand that papers that are submitted late have some points deducted. We do not want you to miss any points due to late submission. We work on beating deadlines by huge margins in order to ensure that you have ample time to review the paper before you submit it.
We have a privacy and confidentiality policy that guides our work. We NEVER share any customer information with third parties. Noone will ever know that you used our assignment help services. It’s only between you and us. We are bound by our policies to protect the customer’s identity and information. All your information, such as your names, phone number, email, order information, and so on, are protected. We have robust security systems that ensure that your data is protected. Hacking our systems is close to impossible, and it has never happened.
You fill all the paper instructions in the order form. Make sure you include all the helpful materials so that our academic writers can deliver the perfect paper. It will also help to eliminate unnecessary revisions.
Proceed to pay for the paper so that it can be assigned to one of our expert academic writers. The paper subject is matched with the writer’s area of specialization.
You communicate with the writer and know about the progress of the paper. The client can ask the writer for drafts of the paper. The client can upload extra material and include additional instructions from the lecturer. Receive a paper.
The paper is sent to your email and uploaded to your personal account. You also get a plagiarism report attached to your paper.
GET A PERFECT SCORE!!!
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