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Although many supplements have been promoted for their anabolic and ergogenic effects, only a few have withstood scientific scrutiny. The most notable is creatine monohydrate (creatine).


It is important to understand that creatine is readily found in food, is absorbed intact, appears rapidly in the blood , and increases intramuscular stores of total creatine and PCr(Phosphocreatine)

Skeketal muscle performs work through hydrolysis of adenosine triphosphate (ATP). Being able to maintain physical work is based upon maintaining ATP at a rate equal to its use. High intensity anaerobic (without oxygen) exercise is supplied almost exclusively by ATP, Phosphocreatine (PCr), and intramuscular glycogen.

Strong evidence shows that dietary manipulation of glycogen stores does not improve anaerobic performance. Oral ATP does not seem to be a suitable ergogenic aid and neither does PCr. It is possible that creatine ingestion may be the best way of enhancing the energy system.

When ingested in the diet, creatine is obtained primarily from muscle tissue (meat or fish), with only trace amounts found in plants. There are about 1.4 to 2.3 grams of creatine per pound of meat ( beef,pork) or fish (tuna,salmon, dod). The aveage intake of creatine in a mixed diet is approximately 1.5 to 2.0 gramsper day inmeat consumers. However, it has been noted that the creatine content in meat decreases with cooking.

Whether produced in the body or ingested, creatine is transported to its primary target tissue (skeletal muscle) via circulation.

Creatine supplementation appears to facilitate muscle PCr resynthesis during recovery from maximal exercise aaaand has variable effects in individuals with different levels of athletic participation. It appears that in well-trained athletes with high levels phosphagan stores, creatine supplementation may have little effect.

Author/speaker and an expert in ”Sports Performance Enhancement”. Jack Medina is available for speaking engagements, consultation and personal training of athletes in various sports, professional and amateur. Jack has written a new book, “The Winning Edge: Fueling & Training The Body For Peak Performance” with Dr. Roy Vartabedian, an internationally known New York Times Best Selling Author of the “Nutripoints” program for optimal nutrition. Both books are available online at Jack also has a monthly ezine (newsletter) available free which can be subscribed to on his website. All subscriber’s addresses will be confidential and not sold or given to any other organization or group.

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