Athletes are usually so focused on how macronutrients—protein, carbohydrates, fat—affect their performance, but what about bioactive compounds and micronutrients? Can they improve performance? Here are seven powerful ingredients in Ageless Essentials that can help you gain a competitive edge:
What are the risks of taking creatine? Creatine is formed from amino acids and plays a role in converting food into energy. We get some creatine from our diets, mostly from meat and fish, and our bodies make the rest naturally. Creatine is also a popular and somewhat controversial supplement used by some athletes in the belief that it enhances performance.
Why do people take creatine? The potential benefits of creatine may depend on many factors, including age, fitness level, diet, and athletic activity. There is some good evidence that creatine might help modestly with sports that require sudden bursts of activity.
Examples are sprinting or weightlifting. It may also increase muscle mass in some people. However, the evidence that creatine boosts stamina or performance in aerobic activity is mixed. It may not have the same benefits in older people. Since it causes water retention, creatine could slow down some athletes.
Researchers have also studied creatine as a treatment for many health conditions. But the results have been conflicting or inconclusive.
How much creatine should you take? Creatine is an unproven treatment. There is no established dose. Many different dosages of creatine supplements have been used in studies. For athletic performance, some people start with 10 grams to 30 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day.
Can you get creatine naturally from foods? Natural food sources of creatine include meat, poultry, and fish.
Side effects of creatine may include kidney disease and kidney failurewater retention, nauseadiarrheacramping, muscle painand high blood pressure. To prevent dehydrationexperts often suggest drinking plenty of water when using creatine. Large amounts of carbohydrates may increase the effects of creatine.
Caffeine may decrease the muscle effects. Using creatine along with stimulants such as caffeineguarana, and others could potentially cause dangerous cardiovascular side effects.
The long-term risks of creatine are unknown. People with kidney or liver disease should not take creatine. Creatine may affect blood sugar levelsso the supplement may not be safe for people with diabetes. Given the lack of evidence about its safety, creatine is not recommended for children or for women who are pregnant or breastfeeding.
COnsult your doctor before taking creatine supplements. The Gale Encyclopedia of Alternative Medicine, second edition, Natural Standard Patient Monograph: Amino Acids, ; vol There is some good evidence that creatine might help modestly with sports that require sudden bursts of activity.
Examples are sprinting or weightlifting.
It may also increase muscle mass in some. addition to its use in sports nutrition, creatine supplementation Although creatine supplements are marketed as a 'must' for all athletes, has a therapeutic role, being able to assist in the gain of the real benefits are specific to certain athletes and certain situations.
Linford Christie, owed their amazing success at the Barcelona Before taking creatine, the athlete needs to consider whether their sporting activities are likely to truly benefit from an elevation in Template Creatine supplementation and sports ph-vs.com Author. "Klean Athlete NSF Certified for Sport Creatine takes the guesswork out and puts the guarantee in to ensure the quality, safety and efficacy of the supplement."*.
However, high levels of creatinine can be associated with kidney problems and if an athlete has kidney problems they probably shouldn't be using creatine, but it depends on the problems. While the exercise selection and exercise order were off by a mile for the needs of the athlete in question, what struck me the most was the complete lack of heavy lifting on movements targeting big muscle groups that have been proven to elicit fast strength gains.