Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

Creatine supplementation boosts the natural creatine stores in your body. Your muscle tissue stores creatine as phosphocreatine. Phosphocreatine synthesizes during high-intensity exercises, such as lifting weights, to provide your muscles with extra energy. Creatine pulls water into your muscle cells, increasing protein synthesis. Creatine can be utilized by your body as a quick form of energy during high intensity, short-burst activities such as lifting a heavy weight or breaking into a sprint.

 

 

How Is Creatine Used?

 

Back in the 1970s, scientists discovered that taking creatine in supplement form might enhance physical performance. In the 1990s, athletes started to catch on, and creatine became a popular sports supplement. According to studies, 8% of adolescents take creatine. The supplement is particularly popular among high school, college, and professional athletes, especially football and hockey players, wrestlers, and gymnasts. An estimated 40% of college athletes and up to half of professional athletes say they use creatine supplements.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. However, scientific research on creatine has been mixed. Although some studies have found that it does help improve performance during short periods of athletic activity, there is no evidence that creatine helps with endurance sports. Research also shows that not everyone’s muscles respond to creatine; some people who use it see no benefit.

 

 

 

BENEFITS OF CREATINE

 

HIGH INTENSITY WORK

Creatine enhances the body’s capacity to perform high intensity work (and assists greater muscle size and performance gains as a result).

Creatine phosphate (creatines high energy molecule form, stored within cells) is used to supply the type 11b muscle fibers (fast-twitch high-glycolytic; the ones that get largest in size) with immediate energy, ensuring these muscles do not prematurely fatigue

CREATINE ENHANCES RECOVERY

In recent years creatine has been studied for its post-exercise muscle regeneration properties. Findings have been very promising. In 2004, Santos and colleagues studied the effects of creatine supplementation on muscle cell damage in experienced endurance athletes running a 30-kilometre race¹².

Closely monitoring several markers of cell damage (including creatine kinase, lactate dehydrogenase, prostaglandin-E and tumor necrosis factor-alpha) in their sample of 18 male athletes (who used 20 grams of creatine monohydrate per day for five days, mixed with 60 grams of maltodextrine), the researchers found levels of these markers were reduced after the race, compared to 16 control subjects who took only the maltodextrine.

CREATINE ENHANCES MUSCLE VOLUMIZATION

Another important benefit for bodybuilders and strength athletes is creatines muscle volumizing effect . Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis.

Up to six pounds of added bodyweight in the first few weeks is commonly reported in those who begin creatine supplementation (a process primarily accounted for by water moving rapidly from the bloodstream to the muscle).

CREATINE ENHANCES BRAIN FUNCTION

Widely known for it muscle-building benefits, creatine, it appears, has much more to offer than its erogenic properties. Researchers Wyss and Schulze looked at the broader health implications of creatine as they tried to determine its value in treat[ing] several neurodegenerative, vascular and muscular disorders

CREATINE IMPROVES BONE HEALING

Gerbin and co-researchers at the Institute of cell biology in Switzerland found creatine could be used successfully as an adjuvant therapy for bone fracture healing or for the treatment of osteoporosis . Based on their in-vivo study, they concluded that creatine significantly enhanced the activity of alkaline phosphate (ALP; an important marker for bone growth).

WHO COULD BENEFIT FROM CREATINE?

In light of the above benefits, populations most likely to experience creatines positive effects are:

 

• Bodybuilders and strength athletes.
• The aging population.
• Sufferers of neurodegenerative disease.
• Those with naturally lower levels of creatine (people, such as vegetarians, who have a lower base level of creatine)

 

WHICH TYPE SHOULD I BUY?

As mentioned, the type of creatine one uses will usually determine the results they get. With more brands hitting the market every year, it is often confusing for the athlete who seeks the very best product. The main types of creatine product – and their differences – follow.

CREATINE MONOHYDRATE

Creatine monohydrate is the most common form of this supplement – the one most scientific studies and research use. It is bound with water to provide 88% pure creatine per molecule. In other words, one gram of creatine monohydrate will supply 4.40 grams of active product to the body.

Despite the newer creatine products to have hit the market as of late, monohydrate remains the most used from of creatine (400 million in annual sales in the US alone).

MICRONIZED CREATINE

Micronized Creatine is essentially creatine monohydrate, but with much smaller molecules (this creatine has been micronized, which means its molecules have been cut up or divided). This dividing or cutting reduced the surface area of the creatine, making it easier to absorb and lessening any potential stomach discomfort.

It also reduces the unwanted bloating effect – one of monohydrates drawbacks. It is also thought to be purer to monohydrate and more effective as a result (it goes through more processes).

CREATINE PHOSPHATE

As mentioned earlier, for creatine to be effective is first has to bond with a phosphate group to become creatine phosphate. It would then follow that taking a creatine phosphate supplement would giver better results than the monohydrate form, right? Probably not: the reality is, creatine phosphate has only 62.3% creatine per molecule as opposed to monohydrate, which has 88%. As well, creatine phosphate has never been shown to be more effective than monohydrate, and it is more expensive to buy.

CREATINE CITRATE

This is essentially regular creatine bonded with special molecules to increase absorption. This type of creatine mixes extremely well but has only 400 milligrams of active creatine per gram. Also, it is very expensive. However, it does cause less stomach discomfort in those susceptible.

 

When is the best time to take creatine?

Research shows that intense exercise increases anabolic hormone release. Ingesting carbohydrate and protein or essential amino acids following intense exercise may accelerate glycogen resynthesis as well as promote protein synthesis. Since insulin levels enhance creatine uptake, taking creatine after exercise with a carbohydrate and/or protein supplement may be an effective way to increase and/or maintain muscle creatine stores.

 

Are there any side effects to creatine?

The only significant side effect that has been consistently reported in scientific and medical literature has been weight gain. However, there have been a number of reported side effects such as stomach problems, muscle cramping, dehydration, and increased risk of muscle strains/pulls. There has also been concern that short and/or long-term creatine supplementation may increase renal (kidney) stress.

Over the last few years a number of studies have indicated that creatine is not associated with any of these reported problems. In fact, there is recent evidence that creatine may lessen heat stress and reduce the susceptibility to musculoskeletal injuries among training athletes.

While people who take creatine may experience some of these problems, incidences in creatine users aren’t greater than subjects who take placebos and in some cases are less, and the best way to avoid any of the side effects is to drink plenty of water, since any supplementation requires proper hydration.

In conclusion, Bodybuilding and strength athletes to improve size and strength have over the past decade or so popularly used creatine as a supplement. As this article has shown, creatines applications stretch too many other populations: older adults, sufferers of neurodegenerative disease, and those with naturally lower levels of creatine being but three.

after the first week, you will see improvements in your strength. If you’re looking for instant results, it is not a pre-workout supplement that you will get quick results from, but a longer game in which you saturate your muscles with reserves to help your lifts and workouts going forwards. This means taking it every day.

Additionally, creatine has been scientifically shown to be safe for a majority of users. Creatine supplements come in many different types, all with their pros and cons.

 

 

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

Glutamine is one of the 20 naturally occurring amino acids in dietary protein, specifically it is a conditionally essential amino acid (being elevated to essential during periods of disease and muscle wasting typical of physical trauma). It is sold as an isolated amino acids as well as being found in high levels in dietary meats and eggs. It is found in very high levels in both whey and casein protein.

It is synthesized predominantly in skeletal muscle (approximately 90%) by a process facilitated by the enzyme glutamine synthetase from the amino acid glutamate and glutamic acid.

In healthy individuals it can be produced with no problem in the muscle, which is able to produce, store and release glutamine as required to maintain the appropriate glutamine blood concentration.

However, during some situations the production of glutamine homeostasis is threatened, glutamine reserves in skeletal muscle are depleted, and the important functions of this amino acid are inhibited. Such situations would include various forms of catabolic stress ranging from infection, surgery and, importantly, exhaustive exercise!

What Does Glutamine Do?

 

This amino acid is an important anabolic precursor for muscle growth following exercise In fact it the anabolic effects of glutamine include both an increase in protein synthesis (muscle hypertrophy or increased number of muscle cells) and increases in muscle cell expansion and filling with creatine, water and carbohydrate (muscle cell volumisation or “the pump.

Glutamine is the most important component of muscle protein, and helps repair and build muscle.

Here’s a list of glutamine benefits:

 

• Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
• Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
• Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
• Glutamine is one of the most important nutrients for your intestines.

Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.

Sources and Synthesis

 

Glutamine is found in high amounts in most meat and animal products, as well as any dairy product or by-product such as whey or casein protein. Levels of glutamine in various foods range from:

• Beef at 4.7% protein where meat in general fluctuates between 4.4% and 4.8%
• Skim Milk at 8.08% protein whereas milk products in general tend to fluctuate between 8.7% and 9.2%^[3]
• White Rice at 11.1% protein
• Corn at 16.2% protein
• Tofu at 9.1% protein
• Eggs at 4.3% protein

Glutamine Supplementation

In order to sustain a positive net protein balance and ensure the above listed benefits of supplementation, orally ingested glutamine can start with 0.1g/ kg of body mass (e.g. 7g for a 70kg individual) and result in a 50% rise in the plasma glutamine concentration 30 minutes following exercise. Return to pre-exercise baseline concentration should occur 1-2 hours following ingestion.

Ingestion alongside a protein source (whey or casein) and a BCAA supplement seems to provide even more superior advantages to glutamine alone, which is perhaps another reason to add a glutamine powder directly to your post exercise shake.

Studies have shown that oral ingestion of up to 28g PER DAY for 6 weeks result in no adverse effects[36]. Furthermore, increasing post exercise dose to 0.65g/ kg of body mass (e.g. 45.5g for a 70kg individual) was also tolerated well by healthy individuals.

How to Take

Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.

Supplementation of L-glutamine tends to be dosed at 5 g or above, with higher doses being advised against due to excessive ammonia in serum. The lowest dose found to increase ammonia in serum has been 0.75 g/kg, or approximately 51 g for a 150 lb individual.

L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body.

L-carnitine supplements are used to increase L-carnitine levels in people whose natural level of L-carnitine is too low because they have a genetic disorder, are taking certain drugs (valproic acid for seizures), or because they are undergoing a medical procedure (hemodialysis for kidney disease) that uses up the body’s L-carnitine. It is also used as a replacement supplement in strict vegetarians, dieters, and low-weight or premature infants.

L-carnitine is formed in the liver and kidneys from the amino acids lysine and methionine. However, it is stored elsewhere in the body, primarily in muscle (including the heart), the brain, and even in sperm. In the diet, it mainly comes from meat and other animal products. You can get some from plant products like avocado and soybeans, but as a rule, meat is the best source—and the redder the better.

Carnitine occurs in two forms, or isomers: L-carnitine and D-carnitine. L-carnitine is the active form that plays a role in energy metabolism and production. It is produced within the body, but it can also be taken as a supplement or found in many different protein foods as well. In supplement form, it’s available as a capsule, liquid or even injectable.

WHAT DOES L-CARNTINE DO?

L-carnitine helps to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. Once there, they can be oxidized—used as fuel—to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work both when you exercise and rest, but research confirms that it is especially effective during intense exercise.

The transfer of fat to energy is one of the main functions of carnitine

Owing to its fat-burning capabilities and the optimization of fat metabolism, carnitine is familiarly known as a ‘fat-burner’. Fatty acids are transported into the cells, where they are burned to release energy by being transported to mitochondria, the power stations of the cells. The useful long branched chain fatty acid molecules can only pass through the inner mitochondrial membrane through esterification with carnitine. This is contrary to medium and short-chain fatty acids which can penetrate the membrane without this biocarrier.

L-Carnitine Benefits

 

• Increases Endurance
• Enhances Weight Loss
• Prevents Muscle Damage
• Amps Up Fat Burning
• Boosts Brain Function
• Regulates Blood Sugar
• Fatigue resistance
• Burning fat as fuel
• Decreased Muscle Soreness, Improved Recovery
• Burning fat as fuel

L-Carnitine Food Sources

Animal products are the best natural sources of L-carnitine, with foods like grass-fed beef packing in the highest amount per serving. It can also be found in small amounts in some sources like vegetables and grains. Here are the foods that contain the most L-carnitine per serving, according to the National Institutes of Health

 

• Beef steak, cooked, 4 ounces: 56–162 milligrams
• Ground beef, cooked, 4 ounces: 87–99 milligrams
• Whole milk, 1 cup: 8 milligrams
• Codfish, cooked, 4 ounces: 4–7 milligrams
• Chicken breast, cooked, 4 ounces: 3–5 milligrams
• Ice cream, 1/2 cup: 3 milligrams
• Cheddar cheese, 2 ounces: 2 milligrams
• Whole wheat bread, 2 slices: 0.2 milligram
• Asparagus, cooked, 1/2 cup: 0.1 milligram

L-Carnitine Supplements + Dosage

The standard L-carnitine dosage is 500–2,000 milligrams daily. Based on most current research available, a dose of up to two grams per day can be used safely and effectively with minimal side effects.

The dosage may vary by the type of L-carnitine supplement, however. Acetyl-L-carnitine, for example, can be used in doses up to 2,500 milligrams per day while the dose for L-Carnitine L-Tartrate, a form typically used to enhance athletic performance, can range all the way up to 4,000 milligrams.

WHEN SHOULD I TAKE L-CARNITINE?

One of the best times to take L-carnitine is post-workout, but you can take it with any other high-carb, high-protein meal throughout the day. If you want to stack L-carnitine with other fat-burning ingredients between meals, consider using the acetyl-L-carnitine form.

 

CLA, or conjugated linoleic acid, belongs to the omega family of fatty acids. Specifically, CLA is a mixture of at least 28 positional and geometric isomers of linoleic acid, which is an essential omega-6 polyunsaturated fatty acid. Essential fatty acids cannot be produced by the body alone and therefore must be consumed through the diet.

How It Works

CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy.

WHAT ARE THE BENEFITS OF CLA FOR TRAINING?

 

One trial, monitoring the benefits of CLA supplementation on muscle development, showed that consuming 7.2 grams of CLA per day, when accompanied by a bodybuilding regimen, led to an increase in skin-fold corrected arm girth, leg press gains, and overall body mass, as compared to a placebo group which performed the same routine without CLA.

CLA Benefits

1. CLA for Weight Loss and Increased Metabolic Rate

The main reason that CLA is so popular is its connection to weight loss.

It has been proposed that consuming CLA can help increase weight loss and decrease body fat through a series of biochemical reactions that act to increase the basal metabolic rate. Our basal metabolic rate is the minimum amount of energy the body requires to function, whereby an increase in BMR means that more calories are burned for the body to function.

CLA is involved in a series of metabolic reactions that regulate fat tissue in the body. It is thought that through increasing BMR, CLA acts to alter the body fat to muscle ratio and increase energy expenditure.

2. Enhanced muscle growth

Despite a decrease in body fat percentage, an overall decrease in weight is often not observed. This is because CLA has been shown to effectively increase muscle to fat ratio and act to enhance the growth of lean muscle mass. As muscles are metabolically active, an increase in muscle mass means the body burns more calories at rest.

3. Lowers cholesterol and blood glucose levels

There are also several other health benefits associated with this CLA supplementation. For example, CLA has been shown to help reduce blood pressure, insulin sensitivity and blood glucose levels, reducing risk of atherosclerosis and cardiovascular disease. For example, Kritchevsky et al. (1994) found that supplementation with 0.5g per day of CLA in rabbits caused a significant reduction in both LDL and total cholesterol, and an examination of the rabbit’s heart showed lower levels of atherosclerosis when compared to rabbits who did not receive CLA treatment.

4. Supports the immune system

When dieting and exercising regularly, the body can become run down and become more susceptible to illnesses. However, supplementing with CLA may help to boost the immune system. In several studies, CLA has been shown to increase immune system response and may also act to prevent catabolic (tissue breakdown) effects of the immune system during times of illness.

CLA and Fat Burning

The documented benefit of CLA in reducing body fat is explained by two main theories.

1) The first is the reduction of lipid uptake into adipocytes (fat cells) by inhibition of a specific enzyme called lipoprotein lipase (15-16). This mechanism is facilitated predominantly by the t10 isomer of CLA (16).

2) The second mechanism considered is the proposed benefit of CLA in reducing the accumulation of triacylglycerol in fat cells. Triacylglycerol is a blood lipid which enables transfer of glucose and fat from the liver.

In animal model studies on mice CLA was found to reduce accumulation of triacylglycerol in fat cells (17). This benefit was also seen in cultures of human cells with the t10 isomer (18-19).

A separate study demonstrated that fat loss in rats fed a CLA supplement is due to a reduction in size of fat cells by 15 to 29% compared to controls (20).

These results indicate the CLA can reduce both synthesis and storage of fat cells, as such reducing levels of body fat in both animal and human laboratory models.

Further studies on CLA fat burning

Another benefit found is that in an animal model a CLA supplemented diet increased oxygen consumption and energy expenditure, leading to greater fat burning capacity in the skeletal muscle tissue (15, 21).

As such, this indicates that CLA can potentially not only reduce body fat; but then also assists removing fatty deposits in our muscles.

Sources of CLA

CLA can be found in a number of commonly consumed foods. In particular, animal products including meat and dairy products.

However, in order to achieve all the benefits of CLA, the amount consumed through diet alone isn’t always enough. CLA tablets and capsules can be added to your diet plan and training regime.

 

Food	mg of CLA per gram of fat
Fresh Ground BeefLamb Chicken Pork Cows Milk Cottage Cheese Cheddar Cheese	4.25.6 0.9 0.6 5.5 4.5 3.6

 

When to Take CLA Tablets and How Much

There are various dosages of CLA recommended. In order to help reduce body fat, between 1.8 to 7g of CLA is recommended daily. For optimum results, we recommend 2 soft gels to be taken with meals 1 to 3 times daily.