subject: Creatine The Super Supplement [print this page] Creatine The Super Supplement Creatine The Super Supplement
Creatine - A Super Supplement
Creatine is a health supplement well regarded for being an athletic aid, used to increase high-intensity athletic performance. Though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century, it was popularized as a performance-enhancing supplement in 1992.
Creatine is often taken by athletes to help as a health supplement for those wishing to gain muscle mass, like in bodybuilding. There are a number of forms but the most common are creatine monohydrate (creatine complex with a molecule of water) and creatine ethyl ester (CEE). This health supplement also has varying means of consumption, from powder form to capsule. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. It becomes free form when creatine salts are dissolved in an aqueous solution. Wisdom recommends the consumption of creatine should be combined with high glycemic index carbohydrates.
There is scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%. This is mainly bouts of running, cycling sprints and multiple sets of low RM weightlifting. There's also been an increase of 1 to 5% for single effort work. This refers mainly to single sprints and single lifting of 1-2 RM weights. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine as a natural health product has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.
Trials also show that taking creative can improve performance in cognitive and memory tests in vegetarian individuals who were involved in double blind, placebo controlled cross over trials. Vegetarian supplementation with creatine seems to be especially beneficial as they appear to have lower average body stores, since meat is a primary source of dietary creatine.
Creatine monohydrate is now available through Vitality Plus. For more information on this product and to view other health supplements online please see www.vitalityplus.co.nz
