Nutrition
Assessment
Task 4
Creatine
Creatine is
a group A supplement as shown in the AIS supplement program that is most
commonly supplemented in the form of creatine monohydrate. It is most commonly
used as an aid to the ATP PC system to perform increased maximum power and performance
in high-intensity anaerobic work.
Creatine is used
by loading the supplement, this can be done multiple ways such as a rapid
loading phase which may be achieved within a week by taking repeated doses per
day (such as 4 doses of 5g per day) or a slower loading phase over a longer
period taking a smaller dose daily. Once loaded maintaining the dose will allow
elevated levels to be sustained, when unloading the muscle creatine levels from
saturated it will take at least 4 weeks to return to the normal resting levels.
Creatine is best taken in doses with a considerable amount of carbohydrates as
this will increase the uptake and storage into the muscles.
It is common
to see a small weight gain when loading which may be water retention thus the
person taking creating may find they feel slightly bloated. Aside from this
there are no other real side effects, as a supplement it has been around for a
long time with much research on the supplement suggesting it is safe and
effective.
Because
creatine shows a rather specialized performance increase it is easy to associate
it with activities that will benefit. Any sport or activity that requires
maximum power or high intensity anaerobic training would benefit from creatine
supplementation, examples of this would be power lifting, rugby league or even
any gym routine that focuses on strength work.
References:
http://en.wikipedia.org/wiki/Creatine_supplements
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