What is Creatine?

What is Creatine?

Posted by Administrator - 23/03/06 at 05:03:27 pm

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Creatine is not a steroid and does not act like a steroid. It acts by drawing more water into muscle cells and by increasing phosphocreatine storage in muscle tissue. The result is increase in muscle size and performance. Creatine is sytemic, meaning once you’ve facilitated additional phosphocreatine storage in muscle, a daily 5 gram dose should be all you need. It is most effective when used if taken daily. Creatine doesn’t have any masculinizing properties and it can be used by women seeking muscle or strength increase. Because it may lead to additional water retention, women seeking weight loss may find it psychologically hindering. Creatine doesn’t add muscle tissue but can act as a muscle gaining aid. In order to see a result from creatine supplementation, it’s essential to incorporate it into a program including supportive eating, adequate macronutrition (proteins, carbs, essential fats) and resistance exercise. Excess sugar will interfere with the effervescent reaction. Experiments have shown that a supraphysiologic insulin level is required to substantially increase the amount of creatine driven into resting muscle in a controlled setting (Greenhauf, 1998). This amount of sugar will interfere with the effervescent reaction and also affects the amount of creatine that may get into solution, as the sugar also will be dissolved. Additionally, the increase in blood sugar and insulin is associated with weight gain, which is undesirable to the performance athlete, as well as many physique athletes. Through the multiple formulation attempts used in the development phase of creating effervescent creatine, FSI found that 18 grams of dextrose was the maximum that could be added without altering the effect on creatine delivery or increasing the water-volume requirement beyond what would be acceptable to an athlete. Revolutionary information on fat loss, muscle gain, exercise tips, cardio training and more! Lemon, P., et al., “Effect of Oral Creatine Supplementation on Energetic During Repeated Maximal Muscle Contraction,” Med Sci Sport Exerc 27 (1995) : S204. Volek, J.S., et al., “Performance and Muscle Fiber Adaptations to Creatine Supplementation and Heavy Resistance Training,” Med Sci Sports Exerc 31.8 (1999) : 1147-56. increasing muscle mass (absolute power output).

Supplementation

Bosco, C., et al., “Effect of Oral Creatine Supplementation on Jumping and Running Performance,” Int J Sports Med 18.5 (1997) : 369-72. Demant, T.W., and Rhodes, E.C., “Effects of Creatine Supplementation on Exercise Performance,” Sports Med 28.1 (1999) : 49-60. Engelhardt, M., et al., “Creatine Supplementation in Endurance Sports,” Med Sci Sport Exerc 30.7 (1998) : 1123-9. Mujika, I., and Padilla, S., “Creatine Supplementation as an Ergogenic Aid for Sports Performance in Highly Trained Athletes: A Critical Review,” Int J Sports Med 18.7 (1997) : 491-6. Stone, M.H., et al., “Effects of In-Season (5 Weeks) Creatine and Pyruvate Supplementation on Anaerobic Performance and Body Composition in American Football Players,” Int J Sport Nutr 9.2 (1999) : 146-65.

Product

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Product formulation does not provide free creatine as opposed to creatine monohydrate. A significant amount of sediment will clearly demonstrate this deficiency. Product does not provide creatine as a “zwitterion” which is electrically neutral. This is essential for complete absorption. Product is not packaged properly. Effervescent products must be protected from vapor and extremes in heat. They require a heavier-grade foil than what is used for meal-replacement packs. It absolutely must not be blended and provided in a tub or bucket. This type of packaging has not led to many problems during the low-humidity, low-temperature months, but will as temperatures and humidity become higher with the changing seasons. Product is not dose metered. Effervescence requires an exact ratio of ingredients. This ratio ensures that creatine dosing is exact. FSI is not only basing the formulation and claims of effervescent creatine on previously published and in-house studies, but is also funding independent studies through various universities using the exact formulation found in FSI effervescent creatine. Using existing data is a crucial step in product development. In order to make any true claims on a product, a manufacturer must perform and publish original research using exact formulations. Publication is a time-intensive process, so many claims may predate publication in refereed peer-reviewed journals. The consumer and the technical writers of the industry publications have the responsibility of establishing the validity of the claims prior to publication.

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