Creatine Reduces Oxidative Stress In Rats

Creatine Reduces Oxidative Stress In Rats

The body naturally produces highly reactive chemicals called free radicals during metabolism. Excessive amounts of free radicals are linked to the destruction of cell membranes and DNA. Chemicals called antioxidants can buffer the effects of free radicals and reduce cell damage. A study on rats by scientists from Porto Alegre in Brazil showed that creatine monohydrate supplementation increased the antioxidant capacity by itself or when combined with weight training.Creatine monohydrate improves performance during high-intensity, short-duration exercise. Its significance as an antioxidant is unknown. Several recent studies show that antioxidants could interfere with muscle hypertrophy, so creatine's role as an antioxidant creates more questions than it solves. (Journal International Society of Sports Nutrition 11:11, 2014)

Whey Protein Prevents Fat Accumulation

Whey protein supplements increase protein synthesis while promoting weight control. Researchers from the University of Copenhagen in Denmark, in a study on rats, determined that leakage of chemicals during the tricarboxylic acid cycle (TCA cycle, an important pathway in energy metabolism) was higher following whey protein supplementation than with casein protein. Urine concentrations of TCA cycle chemicals were higher following whey supplementation. Whey protein builds muscle and helps control body fat. (Journal of Proteome Research, published online April 4, 2014)

Tarragon Does Not Influence Creatine Retention or Sprint Speed

Creatine supplements improve performance mainly by increasing the creatine content of muscle (creatine phosphate). A loading phase of 20 grams of creatine per day can significantly increase muscle creatine levels within three to seven days. The initial muscle creatine levels and the dosage of the supplement influence the effects of supplementation. Supplement makers, in an attempt to gain market share, are concentrating on substances that increase muscle creatine uptake and retention, For example, taking creatine with glucose increases creatine retention by 60 percent compared to taking creatine alone. Tarragon, a common cooking herb, has been suggested as a substance that could increase creatine uptake. An interesting study led by Richard Kreider and Jonathan Oliver from Texas A&M University found that consuming tarragon 30 minutes before supplementing creatine had no greater affect on whole-body or muscle creatine retention than creatine alone. Tarragon struck out as an effective additive in creatine monohydrate supplements. (Journal International Society Sports Nutrition, 11:6, 2014)

Is Protein Powder The Gateway To Steroid Use?

A study by Australian researchers on the relationship between the use of protein powder and anabolic steroids is an important lesson on the misinterpretation of research. Just because two things are related does not mean that one causes the other. Researchers found a high relationship between consuming supplements such as energy drinks, protein powder and vitamins and minerals with positive attitudes toward anabolic steioids. Motivated athletes are more likely to take supplements to achieve their goals than athletes who don't care about success. Protein powder and energy drinks are symptoms of the drive to success rather than a cause for doping. (Journal International Society Sports Nutrition, 11:13, 2014)

Placebos Strongly Influence The Perception Of Supplement Effectiveness

Supplement makers have long known that packaging, texture and shape of their products affect consumer perception of effectiveness. A study from Eötvös Loránd University in Budapest, Hungary found that some supplements were thought more effective than others based on appearance. Green and red drinks, red pills, white powder and white capsules were perceived as best for building endurance, while white lotions and green gels were perceived as less effective. A variety of colors and shapes were perceived best for improving strength, with gels and lotions perceived as less effective. Color and route of administration influence the perception of efficacy in supplements, showing the powerful effects of placebo in sports. (lnternational Journal Sport Nutrition Exercise Metabolism, 23: 624-626, 2013)

Leucine Improves Blood Sugar Regulation

Leucine is an amino acid and an important regulator of protein synthesis. Feeding leucine triggers the mTOR pathway, which stimulates muscle protein synthesis and muscle growth. This amino acid is also important for regulating blood sugar. Combining leucine with glucose helps reduce blood sugar levels by balancing the secretion of insulin, which decreases blood glucose, and the hormone glucagon, which increases glucose levels. Increasing leucinein the blood for prolonged periods has a dampening effect on insulin. A Chinese study found that the suppressing effect of leucine on insulin decreased when blood leucine levels were reduced. The take-home message is that leucine is an important supplement for moderating blood sugar responses to diet. (Molecular Medicine Reports, published online April 8, 2014)

HMB + ATP Increase Muscle Mass, Strength And Power

HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid leucine. HMB prevents protein breadown and promotes muscle hypertrophy. It also increases fat-free weight (mainly muscle) and decreases fat. ATP (adenosine triphosphate) is a high-energy chemical that participates in most cellular energy reactions. A study led by Jacob Wilson from the University of Tampa found that a supplement containing HMB and ATP administered daily during a 12-week study increased lean mass by 12.7 percent, strength by 23.5 percent, vertical jump by 21.5 percent and Wingate power (sprint exercise on a stationary bike) increased by 23.7 percent.

The test subjects were involved in a high-intensity fitness program, during which two weeks were devoted to an intense program designed to create maximum fatigue. The experimental group continued to make gains during this difficult period. The study showed that HMB plus ATP is an effective performance-enhancing supplement. The study could have been improved by also measuring the effects of HMB and ATP separately. The researchers can do this at another time. (Journal Strength Conditioning Research, published online April 2014)

By Steve Blechman and Thomas Fahey, ED.D.
From Muscular Development


Buy Creatine from here