Creatine, Caffeine, and Carbohydrates - Supplements That Work

It would seem that everyone is looking to squeeze the most out of their training investment and as a result, the supplement industry has globally become a multi-billion dollar industry. There are however very few legal ergogenic (performance enhancing) supplements on the market whose benefits are proven and whose negative side effects are minimal. A large majority of the supplements on the market are either dangerous e.g.. Ephedrine or have absolutely no benefit at all on performance e.g. orthonine, arginine. In this article we have chosen to highlight three products, which have proven performance-enhancing properties, these include creatine, caffeine and carbohydrates.

A product that has been repeatedly shown to improve performance in power-type sports and especially those that involve interval training is creatine. Creatine is a combination of three different amino acids and is produced naturally in the body, the vast majority being stored in skeletal muscle as creatine phosphate. Creatine phosphate is able to maintain muscle ATP (a high energy molecule and the energy "currency" of the body) levels in muscle by "donating" its phosphate to ADP (a lower energy molecule) thus allowing for an increased reserve of instantaneous energy to be used during very high intensity exercise. For example, creatine is likely to benefit high intensity exercise such as weight/power training and repeated sprints/interval training but not single sprint events lasting shorter than 90 seconds and endurance competition. The American diet supplies about 1 gram of creatine, which is found in red meat and some fish species (mackerel), but studies have shown that supplementing with 20 grams of creatine monophosphate for six days may increase muscle creatine levels by 20%. The recommended dosage is to take a "loading" dose of approximately 20 grams (4 teaspoons) a day for 5 days; thereafter a "maintenance" dose of 5-10 grams is required.

In addition, it is recommended that the individual take the supplement dissolved in a drink of high carbohydrate content (about 2 hours before exercise) as this causes an insulin "spike" which assists in muscle creatine uptake by more than half. It is proposed however that not all individuals respond to the use of creatine equally ? some respond well by being able to store the additional quantities while others do not seem able to do the same. Lastly, it is suspected that the use of creatine is relatively safe although the long-term health risks of high dose supplementation are unknown. The only drawbacks known at this time is that it may cause stomach upset if not dissolved properly and individuals with existing kidney disease should not use it. Competing athletes are encouraged to use only high quality products from an established supplier, as some manufacturers have deliberately spiked their products with illegal performance enhancing substances and steroid precursors such as nandrolone, while other products may be contaminated with toxic metals.

There is a large body of evidence to indicate that caffeine use even at levels below that allowed during Olympic competition (>12 mg/ml) produces several ergogenic effects. Studies involving cyclists performing at a fixed intensity have demonstrated an increased time to fatigue ranging from 20-50% when using the product. Also, caffeine improves performance during all-out efforts lasting 4-5 minutes and during repeated bouts of exercise such as interval training. Caffeine has also been demonstrated to increase the maximum force that can be sustained during a maximal voluntary contraction (MVC) of a muscle and that the duration of sustaining an isometric contraction at 50% MVC increases on the order of 28%. It is proposed that this effect is due to increased skeletal muscle recruitment by the motor cortex of the brain, and that caffeine may also decrease the perception of effort allowing for more relative work to be performed. Thus caffeine may improve performance in a strength training routine. Other proposed methods of its operation is that it reduces fatigue and increases alertness and well-being which may be helpful during events of extreme duration such as ultra marathons where staying awake plays a crucial role in performance results. Some evidence seems to indicate a glycogen sparing effect associated with the use of caffeine, however its metabolic effects has not been substantiated.

Furthermore, it has been demonstrated that caffeine does not increase urine production during exercise, but does so at rest. Popular sources of caffeine are coffee (50-100 mg/cup), cola drinks (50mg/375 ml can) and over the counter medications (100-200 mg/tablet). It is possible that the tablet source may produce more ergogenic effects on exercise as it is suspected that other chemicals found in coffee may interfere with caffeine's operation. Caffeine should not be consumed in association with creatine as there is some evidence to indicate that the former prevents the latter's absorption.

Although one may not think of it as a supplement in the true sense of the word, as mentioned previously in other articles and tips on this website, the use of carbohydrate during and immediately after exercise has demonstrated various ergogenic effects. Research has indicated that hypoglycemia (low blood sugar) can be a significant cause of fatigue and premature termination during prolonged exercise events. Consuming carbohydrates during a race will not necessarily allow an individual to perform better, but it will increase the time to fatigue should they not have enough liver glycogen (stored glucose) to maintain blood sugar levels for the duration. In a previous article on the lactate threshold/turnpoint we discussed the fact that muscle glycogen is committed to be used in its cell of storage. The liver however is capable of releasing its glycogen stores as glucose into the blood stream to maintain blood sugar levels. The liver glycogen reserves however are limited ? only about 100 grams, whereas the skeletal muscle is able to store about 500 grams. It is estimated that during prolonged exercise events such as marathons, the rate of blood glucose usage is 1.0 gram per minute or 60 grams per hour. So assuming a non-carbohydrate loaded participant enters such a competition even with full liver glycogen stores, they would only be able to maintain blood sugar levels for about an hour and a three quarters before hypoglycemia would begin to set in.

Regular carbohydrate ingestion during the race will help the participant to maintain normal blood sugar levels and avoid fatigue and the early termination associated with hypoglycemia. Another associated benefit of carbohydrate ingestion during exercise is its protein sparing effect. During aerobic or endurance type exercise, as muscle and liver glycogen levels begin to fall, protein (source of amino acids) from muscle stores is increasingly broken down to help replenish blood sugar levels through gluconeogenesis (the production of glucose). With the maintenance of blood sugar from ingested carbohydrates, less protein and lean tissue mass is sacrificed. In addition it is suspected, although still questionable at this point that carbohydrate consumption may prevent central or neural fatigue by limiting the amount of free tryptophan in the blood. Tryptophan is an amino acid from which the substance serotonin (a substance which induces sleepiness and fatigue in the brain) is made. Carbohydrate ingestion in combination with protein immediately after intense exercise has been demonstrated to increase protein/muscle synthesis and increase muscle glycogen stores (glycogenesis). It is likely that the increased protein synthesis is mediated by increased quantities of a hormone known as IGF-1 (Insulin-like Growth Factor-1). Lastly, as mentioned earlier carbohydrate assists indirectly in the transport of creatine monophosphate into skeletal muscle, thus increasing reserves of creatine phoshphate.

In conclusion, there are some supplements that have proven ergogenic properties and are presently considered safe. It is not advisable however to consume all of these supplements together since one product may have negating effects on the other. Unfortunately, the marketing of supplements often far exceeds the potential benefits to be gained. The consumer should carefully consider the energy and metabolic demands of their sport/event or alternatively consult the services of an experienced exercise professional. This will allow the individual to choose the supplement that best suits their needs and avoid spending money on potentially useless products or risking their health or competition status.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

---

Amino Acids For Height Growth ? Boosting Your Growth Hormones

Many people take amino acids for height growth these days.... Read More

The History of Hyaluronic Acid Treatments

While HA has dramatically increased in popularity and use within... Read More

The Perfect Supplement

I wanted to write this article because of my sincere... Read More

Healthy Eating isnt Enough, You Need Supplements, Real Health Part 3

The next step on your road to real health is... Read More

What L Glutamine Powder Can Do For You

L glutamine is an amino acid occurring abundantly within the... Read More

Glyconutrients Will Be Revolutionary In Future Medicine - A Health Supplement (Part Two)

PART TWOFor those of you that read my previous article... Read More

Nutrition Supplements for Aging Americans

While America has given birth to the song "Young at... Read More

Can Calcium Aid in Boosting Your Health?

A popular mineral today, coral calcium, is mainly calcium, but... Read More

New Health Miracle -- Pharmaceutical Grade Fish Oil

"High-dose pharmaceutical-grade fish oil is as close to a medical... Read More

Health Benefits of CoQ10 - A Powerful, Important Heart Compound

Coenzyme Q10 (also known as ubiquinone, but most widely referred... Read More

Tips on Taking Colostrum

When selecting a brand of Colostrum, you should be sure... Read More

ImmunPlex: Highest Quality Natural Whey

ImmunPlex? is an undenatured whey protein isolate that contains many... Read More

Natural Supplements - Help Your Body

Vitamins and mineral supplements are a good way to supply... Read More

L-tyrosine and Your Health

L-tyrosine is a protein that the body produces from phenylamine,... Read More

The Most Important Supplement You Can Take For Better Health

This article will reveal one easy change you can make... Read More

Know Your Bodybuilding Supplement - NO Nitric Oxide

Nitric oxide is a free form gas produced by the... Read More

Grreen Power

It's green, it's valuable, and it can vastly improve your... Read More

Know Your Bodybuilding Supplement - ZMA

ZMA is a scientifically designed anabolic mineral formula containing zinc... Read More

Vitamin Smoothies to Beat the Summer Heat

Vitamin smoothies are a great way to enjoy a cold... Read More

Omega 3 Fish Oil EPA and Chronic Fatigue Syndrome

Since the release of a book called" beat chronic fatigue... Read More

Can Vitamin E Cure Almost Everything?

Vitamin E is an absolutely vital nutrient in your body,... Read More

Vitamin B-Complex: Gastric Bypass Patients Must Supplement

The malabsorptive nature of the gastric bypass system prohibits adequate... Read More

Vitamin E ? Just the Facts, Ma?am

It is important to understand that we are ultimately responsible... Read More

Kanhaiya Amla Powder

AMLA ( EMBLICA OFFICINALIS ) FOR HEALTH AND BEAUTYAMLA, proudly... Read More

Iron and Your Heart Health

A ranch house, a zip lock bag and some ordinary... Read More

What Everyone Should Know About Supplements

For years now we have heard that supplementing our diets... Read More

A Guide to Herbal Sleep Aids

Difficulty sleeping can affect many aspects of life. People who... Read More

Benefits of Bee Pollen Supplementation

Since ancient time bee pollen has been considered as an... Read More

Balancing Your Hormones Naturally -- What To Do First

One of the questions that I frequently get asked is... Read More

To Supplement or Not to Supplement; That is the Question

Some fitness adherents are supplement crazy and spend money like... Read More

What Good Is It To Stop Smoking If I Have Smoked For Years?

I often hear people say that they have smoked for... Read More

Vitamins and Minerals Help Ensure A Good Healthy Heart

Taking good care of your body means that you are... Read More

Why Supplements and Glyconutritionals?

Food is one of our most basic needs. However, in... Read More