Creatine
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Creatine monohydrate is causing great excitement in a world that has been centered on fitness and sports for quite some time. Creatine is defined as an amino acid produced in small quantities by the kidneys, liver, and pancreas of a normal human body. It is derived from elements of methionine, glycine, and arginine. It stores it in skeletal muscle cells throughout the body and then binds it to a phosphate molecule to make phosphocreatine, or PCr. PCr serves as an immediate source of energy for the body, which is important for explosive and short duration activities such as football or baseball. It protects against muscle fatigue and also increases strength and builds duration by as much as one third of the normal level (VF 1a.l). Altogether, creatine builds muscle and reduces recovery time after a tough workout. It gives the user a triple advantage: getting bigger, faster, and stronger in a shorter amount of time. Creatine has been proven effective numerous times but it still is not as generative as the use of steroids. On a scale of 0 to 100 to measuring performance-enhancing ability, creatine would be around a low end of 15 and steroids would be at 100. So the gains with creatine are small but are significant to make a difference (Bamberger 60).
Creatine, like all other supplements, has consequences too. One effect would be excessive weight gain. This can either be a positive or negative aspect, depending on the situation of the person (VF 2a). For example, if a 185-pound lineman needed to bulk up to 230 pounds, this would be a positive effect. But if a 171-pound wrestler needed to stay around 171 pounds, then this would be a negative consequence. For example, Chad Oliva gained 16 pounds during the first four weeks of taking creatine. He admitted that some of it might not have been all muscle (Bamberger 65). Water retention causes most of the excessive weight gain, which makes people who take creatine look puffy and have a fake look to their appearance.
Creatine induces a moderate increase in type 11B muscle fibers, causing its consumers to have better workouts by nearly two to three percent. Numerous studies have been conducted, and the results have shown that a weightlifting workout with creatine will result in an increased max on numerous lifts, increased power output, and increased times for running events (1a).
Other negative effects of creatine are cramping, nausea, diarrhea, and gastrointestinal gas. There is not one single study that addresses how long-term creatine use affects the kidneys, heart, or liver. Researchers have not identified the other harmful effects that it might possess. Brady Anderson, for example, experienced a moderate kidney failure that led to hospitalization. He still takes creatine today and is a well known second baseman for the Baltimore Orioles. Researchers suggest that there may be risk of stroke to long time users (VF 2b).
How much creatine should someone start taking the first time? Many manufacturers of competing brands of creatine disagree on the exact amounts of intake. It is wise to follow whatever is posted on the label of the creatine canister (Performance 501). Some manufacturers recommend a loading phase, four scoops of five grams per day for the first week and three grams per day for ensuing weeks. Others do not agree on taking a loading phase and recommend taking five grams of creatine per day. The suggested loading phase is common but not all that necessary. Not taking the loading phase is cost efficient but it is not as proficient as taking the phase right away. (VF 1a). Is there a way to get more creatine by eating foods rather than buying it in a pure powder? Yes, but someone would have to consume approximately one hundred pounds of red meat to get the protein equivalent in one pound of creatine powder (Schrof 54).
Although creatine sales have nearly doubled every year since 1994, other supplemental sales have increased at least fifteen percent each year as well. The reason for this is that many people come to outlet stores looking for creatine and find all sorts of new drinks, energy bars, and vitamins of which they were unaware (VF 2c). Creatine is the most sought after supplement on the market right now. However, there is much competition in the market place. Many supplements are becoming popular causing distributors to grow very nervous.
Chromium is a trace mineral (minor mineral) that helps your cells produce energy with the help of carbohydrate usage. The chromium unlocks the cells in an organism so it can allow sugar to penetrate the cell and act as an insulin substitute (Applegate 24). Chromium can be combined with picolinate, which reduces fat and increases muscle quickly. Even though this has not yet been proven, frequently the supplement is purchased on the market. Anemia, mental impairment, and kidney failure are some of the common side effects for users of chromium (Murphy 15). The recommended intake of chromium is 50-200 micrograms daily. This is a high dosage of chromium. A person would need to consume a cup of refried beans, two beers, and a cooked chicken breast just to get fifty to sixty micrograms of chromium into the body.
Researchers have conducted numerous tests on the chromium drink versus a regular carbohydrate supplement. In one test, a person was given a regular carbohydrate drink and another was given the chromium mixed with the same carbohydrate drink. The participants were required to pedal a stationary bike as hard as they could for a minute. The person taking chromium plus the carbohydrate drink increased his output by over seven percent compared to the other individual (Applegate 25).
Beta-hydroxy-betamethlbutyrate (HMB) has been proven to have many positive effects of users with no known negative side effects. HMB, if combined with weightlifting, will increase muscle mass. Researchers have not determined the safety of this product.
Another common supplement is ginseng, which has been used in Asia for centuries. Researchers believe that it improves oxygen use in the cell and aerobic performances. Few studies have been conducted to support this theory one hundred percent (Murphy 15).
The adrostenedione or andro supplement has well-known reputation. According to Mark McGuire, this supplement was legally used to boost his training. Andro, like creatine, is a natural substance, but because of its chemical makeup, it is considered more of a steroid than creatine. Andro is produced naturally in the body from the testicles of males, the ovaries of the females, and the adrenal glands of both sexes. Andro changes into testosterone by an enzyme in the liver, which in turn gives the body more energy and stamina to perform tasks. Andro has many side effects to its users. Some of the common effects are heart disease, liver problems, baldness, increased