CREATINE MONOHYDRATE

I know that within the sports and fitness industry creatine monohydrate or creatine, has, for some time, been known as a powerful supplement that ‘works’. It has probably helped more athletes and weight trainers gain more size and strength faster than anything else in history, with the one exception of anabolic steroids. This might sound like hype, but it really has been proven to be extremely effective. I will not waste time reviewing age-old information about creatine. I would like to share with you some fascinating things I have learned recently from some top scientific experts about how to maximize the effects of creatine.

Firstly, creatine ‘plus carbohydrate’ may be one of, if not the best athlete supplement on the market. That is because solid scientific research now points out the fact that creatine works better when it is consumed with a potent insulin-releasing carbohydrate source like dextrose (glucose) – much better!

A recent study in the United States found that athletes who consumed creatine ‘plus carbohydrates’ gained more lean mass, jumped higher , ran faster and gained more strength than athletes who used regular creatine. In fact, the ‘creatine plus carbohydrates’ athletes boosted their anaerobic performance 30% more than the athletes who used regular creatine. This is quite amazing when you consider how powerful regular creatine is! Athletes and serious weight trainers who do not use or at least know of creatine are rare and at a serious disadvantage to those who do.

I have done much research on this powerful, natural supplement and I have learned some interesting facts. For example, creatine was discovered in 1832 by a French scientist named Chevreal, who named it after the Greek word for flesh!

In 1923, scientists discovered the average human body contains over 100 grams of creatine and that over 95% of that is stored n muscle tissue. A pound of beef contains 2 grams of creatine and so does a pound of salmon. A pound of tuna contains 1.8 grams and herring is the king when it comes to creatine-providing foods – containing 3 grams of creatine per pound!

SO WHAT EXACTLY IS CREATINE AND HOW DOES IT ENHANCE MUSCLE SIZE AND STRENGTH GAINS?

Creatine is a compound that is naturally made in our bodies to supply energy to our muscles. Chemically, it is called ‘methylguanido – acetic acid’. Creatine is formed from the amino acids arginine, methionine and glycine. It is manufactured in the liver and may also be produced in the pancreas and kidneys. It is transported in the blood and taken up by muscle cells, where it is converted to creatine phosphate (CP). This reaction involves the enzyme creatine kinase which helps bond creatine to a high energy phosphate group.

The average person metabolizes about 2 grams of creatine per day, and that same amount is normally synthesized by the body – so you generally maintain a creatine balance. Once it is bound to a phosphate group, it is permanently stored in a cell as phosphocreatine until it is used to produce chemical energy called ATP. When this takes place, creatine can be released to instantly form creatinine, which is then removed from the blood via the kidneys and excreted in the urine.

Although creatine supplementation can raise blood creatinine, it has never been shown to be harmful to the kidneys. The richest source of creatine in food is in animal muscle – for example, meats and fish. However, to increase athletic performance and boost lean body mass, creatine must be taken in concentrations which are not found in whole foods alone, for example, you would have to consume ten pounds of raw steak each day for five days to load your body with creatine!

The goal of a weight trainer is to use progressive resistance exercise to force the muscles to adapt and grow. This increased work load can be achieved in many ways: by increasing the force of contraction through increased resistance such as when lifting heavier weights, by increasing the duration of the time that the muscle is under tension, and by increasing the frequency of exercise.

Creatine helps in three ways, it helps build lean body mass, which allows still greater force to be used, it provides energy so the duration of exercise can be lengthened and the speed of recovery to exercise frequency can be increased.

SUGGESTION FOR INTAKE

The amount of new body bulding/fitness supplements is growing all the time and it can be confusing knowing what is best for you. However, this one has been tested over and over again and you can’t really go wrong! Use a creatine supplement with a high glycemic carbohydrate source to load your muscles. Use 20-30 grams of creatine a day and then cut back to 5-15 grams a day for a maintenance dose. If you are like many people (including me) you will notice a dramatic increase in size and strength. You will get better pumps in the gym, you will notice that your muscles are stronger and ‘fuller’. It is the closest thing to date to have the effect of an illegal anabolic steroid but it is natural.

BASIC EATING RULES FOR MUSCLE GAIN.

(1) THE BEST CHOICES

There are so many foods on the supermarket shelves nowadays, and for the average weight trainer trying to gain muscle, it can be a big challenge choosing what to eat. Please see some of my other, more in depth articles for a more detailed description of choices, but for now, I will keep it simple:- Keep it natural.

Processed foods such as cakes, ready meals, biscuits, fizzy drinks etc. are generally low on essential nutrients and high in calories, sugar and salt. This does little to help in your quest for building muscle. Try to eat food at its most basic form. It will have a lower glycaemic index, be higher in fibre and lower in saturated fat.

(2) EAT MORE CALORIES

The average man needs around 2,500 calories a day – this is just to maintain the same weight. To gain muscle, you need fuel – this comes from food. Consider increasing your daily calorie totals to around 3,000. The extra energy will be needed to keep you going throughout your workout and go towards your growing muscles.

(3) BALANCE NUTRIENTS

Following on from rule number 2, you cannot simply eat one type of food and think you will burn into a beef-cake! Balance is the key! You will need carbohydrates to provide the muscle glycogen that fuels your workouts. Make carbs around 60% of your total calorie intake – this equals around 450 grams of carbohydrates a day if your total calorie intake is 3,000.

Protein is needed to grow new tissue in your body. For most men, 20% of your total calorie intake or 180 grams a day is a good number to aim for.

Don’t be afraid of fat. It is not all bad. It can help you to absorb vitamins and improve athletic performance as well as protect joints and tendons against injury. It should ideally make up the final 20% of your calories.

However, fat is more than twice as calorie dense as carbohydrate or protein. One gram of fat contains 9 calories whereas protein and carbs contain only 4 calories.

(4) TIMING

‘When’ you eat is as important as ‘What’ you eat. The most crucial times to eat are an hour or so before your workout and immediately after you finish. This ensures that your muscles have plenty of stored glycogen for training and rebuilding.

Other than these times, it is important to eat small meals throughout the day at regular intervals of 2-3 hours. Ensure you have some protein with these meals. This keeps your glycogen levels topped up and prevents your body from breaking down the proteins needed for building muscle.

(5) SUPPLEMENTS

Supplements should ‘not’ be used as a substitute to a good diet and they are not a magic pill to build muscle. They are, however, a convenient way of getting the carbs and protein you need without having to prepare special meals. Be sure you know what you are taking before you buy them because they can be expensive. Always pick a reputable brand and read the label!

(6) HYDRATION

Being dehydrated will have a serious impact on your performance. It also affects the way your body stores fat and repairs muscle because of poor organ function. To prevent this keep sipping from a water bottle during workouts – don’t glug it all at once or you will spend more time in the bathroom than in the gym!

BASIC EATING RULES FOR MUSCLE GAIN.

(1) THE BEST CHOICES

There are so many foods on the supermarket shelves nowadays, and for the average weight trainer trying to gain muscle, it can be a big challenge choosing what to eat. Please see some of my other, more in depth articles for a more detailed description of choices, but for now, I will keep it simple:- Keep it natural.

Processed foods such as cakes, ready meals, biscuits, fizzy drinks etc. are generally low on essential nutrients and high in calories, sugar and salt. This does little to help in your quest for building muscle. Try to eat food at its most basic form. It will have a lower glycaemic index, be higher in fibre and lower in saturated fat.

(2) EAT MORE CALORIES

The average man needs around 2,500 calories a day – this is just to maintain the same weight. To gain muscle, you need fuel – this comes from food. Consider increasing your daily calorie totals to around 3,000. The extra energy will be needed to keep you going throughout your workout and go towards your growing muscles.

(3) BALANCE NUTRIENTS

Following on from rule number 2, you cannot simply eat one type of food and think you will burn into a beef-cake! Balance is the key! You will need carbohydrates to provide the muscle glycogen that fuels your workouts. Make carbs around 60% of your total calorie intake – this equals around 450 grams of carbohydrates a day if your total calorie intake is 3,000.

Protein is needed to grow new tissue in your body. For most men, 20% of your total calorie intake or 180 grams a day is a good number to aim for.

Don’t be afraid of fat. It is not all bad. It can help you to absorb vitamins and improve athletic performance as well as protect joints and tendons against injury. It should ideally make up the final 20% of your calories.

However, fat is more than twice as calorie dense as carbohydrate or protein. One gram of fat contains 9 calories whereas protein and carbs contain only 4 calories.

(4) TIMING

‘When’ you eat is as important as ‘What’ you eat. The most crucial times to eat are an hour or so before your workout and immediately after you finish. This ensures that your muscles have plenty of stored glycogen for training and rebuilding.

Other than these times, it is important to eat small meals throughout the day at regular intervals of 2-3 hours. Ensure you have some protein with these meals. This keeps your glycogen levels topped up and prevents your body from breaking down the proteins needed for building muscle.

(5) SUPPLEMENTS

Supplements should ‘not’ be used as a substitute to a good diet and they are not a magic pill to build muscle. They are, however, a convenient way of getting the carbs and protein you need without having to prepare special meals. Be sure you know what you are taking before you buy them because they can be expensive. Always pick a reputable brand and read the label!

(6) HYDRATION

Being dehydrated will have a serious impact on your performance. It also affects the way your body stores fat and repairs muscle because of poor organ function. To prevent this keep sipping from a water bottle during workouts – don’t glug it all at once or you will spend more time in the bathroom than in the gym!

Teens & Supplements

TEENAGERS AND MUSCLE-BUILDING SUPPLEMENTS

I have recently been working with a youth football team whose ages range from 13 -17 years. I was surprised by the number of them who wanted to know the best supplements for building muscle ‘fast’! My answer to them was to be very cautious about which nutrients they might use as they might alter the natural course of their physical development. The bodies of teenagers are going through incredible physiological changes. Bones and muscles are still growing and hormones are starting to work into full gear.

As far as products go, my advice would be to stick with products that serve to supply ‘support’ to the natural growth process. These would include the following;

EFAS

Taking 2-3 tablespoons of essential fatty acids per day will provide a teenager’s body with all it needs to help optimize natural hormone production, muscle repair and growth.

WHEY PROTEIN

Supplementing the diet with 50-75 grams of pure whey per day will help to ensure that muscles have plenty of amino acid building blocks to work with to keep up with the natural hormones and exercise-induced growth demands.

QUALITY MULTIVITAMIN AND MINERAL

Every natural growth process in the body relies on sufficient levels of a variety of vitamins and minerals. Taking a quality multivitamin 2-3 times a day will help to ensure that the increased needs in a teenager’s body are met, and muscle development is maximized.

L-GLUTAMINE

This fantastic amino acid is considered ‘conditionally essential’ during periods of great physical stress. Puberty represents just such a time. Supplementing with 5-10 grams of L-Glutamine per day will support muscle repair and growth, the immune system and other body tissue development.

ANTIOXIDANTS

A good antioxidant will help a young body recuperate and get rid of any muscle-halting metabolic by-products that might be produced during this time.

In conclusion and a final note – I would never suggest a teenager should take any pro-hormone products. They are completely unnecessary as the young body is doing a much better job than they ever could. Also, they may actually work ‘against’ the body by suppressing the natural growth hormone production.

Work hard, play hard, eat well and be sensible with supplements. Drink lots of water and watch the body grow!

The Egg Factor | jamcoretraining.com

The Egg Factor | jamcoretraining.com

6-a-day!

HAVING TROUBLE WITH YOUR ‘SIX-A-DAY?’

I have written many articles and preached the benefits of eating six meals per day to boost your metabolism and fuel muscle growth, but many people have told me that they are too full and cannot have any more than three meals. My advice would be to look at the portion size. If they are ‘family sized’, then cut the portions in half and follow these simple rules – don’t skip meals and let healthy snacks like nuts, dried fruits and protein shakes bridge the gaps between meals. It is vital to obey your body’s signals of hunger and satiety. The key is to avoid under-eating, not to just log a particular number of meals.

SUPPLEMENT STRATEGY

For some health and fitness enthusiasts, supplements are a vital part of their daily routine, for others, they are somewhat of a ‘dirty word’, expensive, needless and marketing hype. However, when used correctly they can enhance your performance, boost mental ability and ensure that your health is working at its optimum level.

I would like to highlight some nutritional bullets!

(1) For a healthier heart – Plant Sterols.

Sterols are organic compounds found in animals and plants. Recent studies have found that the plant type can reduce your LDL (bad) cholesterol by over 10%. You can get what you need each day from one yogurt-shot drink or 3 servings of sterol spread. Taking sterols before eating blocks your cholesterol receptors located in your liver – so limiting the amount of dietary cholesterol your body can absorb. Daily dose – 2.5 grams. Best food sources – Benecol/Actimel yogurts, Flora Proactive Spread, Natural Peanuts.

(2) Clear Arteries – Niacin.

Niacin in low doses boosts your HDL (good) cholesterol, reduces artery-blocking plaque and lowers LDL cholesterol by up to 20%. However, niacin can cause liver damage and even low doses can cause an itchy sensation from what is known as ‘niacin flush’. Daily dose – 18 mg. taken with food. Best sources – Peanuts, Chicken and Swordfish.

(3) Stronger Bones – Calcium with Vitamin D.

As you age, testosterone production naturally slows down which causes your bones to lose calcium. Many men suffer from bone-withering osteoporosis. Calcium can fight this, but no matter how good your intake, you will not make the most of it without some vitamin D to absorb it. Daily dose – Calcium – up to 1,500 mg. Vitamin D – 5-10 mcg. Best food sources – Calcium – broccoli, whole milk, cheddar cheese. Vitamin D – Salmon, eggs and sardines.

(4) Bigger Muscles – Whey and Casein Protein.

Studies have shown that men who consumed both whey and casein protein gained 50% more muscle mass than those who consumed whey alone. Drinking a protein shake with 16 grams of casein and 24 grams of whey after a weight training session will build you 8-10 % more muscle in ten weeks. Daily dose – No RDA. Whey protein is digested quickly, so it is ideal after a workout. Casein, however, takes up to 7 hours to digest properly and works best when taken just before going to bed. Best food sources – Protein shakes and protein bars provide the best concentrated form. Both also occur in milk.

(5) Stronger Joints – Glucosamine and Chonoroitin.

Taking these two together has been shown to significantly reduce pain from osteoarthritis. Chondroitin works with Glucosamine to inhibit the breakdown of cartilage. But glucosomine on its own is beneficial. It helps to repair damaged cartilage, reducing joint pain and inflammation in the process. Daily dose – 1,500 mg. of Glucosomine, 1,200 mg. of chondroitin. Best food sources – neither occur naturally in foods.

Perhaps you are now convinced that supplements are worthwhile, or maybe you are still sitting on the fence. Don’t hang onto the supplements you have bought for too long. It is not wise to take any that have expired, as once they have gone several years past their date of manufacture, the potency of the ingredients decreases. Because of a process known as ‘oxidation’ the ingredients may start to break down into unwanted ‘metabolites’. For example, if L-Glutamine has passed its expiry date and it is stored in a humid environment, it may start to break down into glutamic acid and ammonia – this is not good! Liquids, oils and liquid capsules break down faster than tablets. You should also take into consideration how the supplement is stored. If kept in a cool, dry place and left completely sealed it may still be potent and effective. However, this is dependent on the product. Sealed products such as tablets and pure protein powders might be fine after their expiry dates. This does not apply to EPAS and fish oils.

In conclusion, if you want maximum potency, take your supplements as far away from their expiry date as possible.