The Ultimate Guide To Creatine Supplementation

Creatine Practical Guide.

Creatine: A practical guide evolved from the thousands of questions asked by professional and amateur athletes from around the globe. Learn How To Most Effectively Combine Exercise, Nutrition And Smart Creatine Use For Explosive Muscle Growth And Improved Overall Health. Here is just a small sampling of the many questions addressed by this e-book How long can I keep creatine on the shelf? Will I lose muscle after I stop supplementing? Not all creatine brands recommend the same amount. What gives? Is mixing creatine with protein powder a bad idea? Why do so many creatine brands contain so much dextrose? Is loading really necessary? Im currently taking Accutane for nodular acne. Is it safe for me to supplement? Will creatine stunt my growth? Im training twice as much these days and Im still not making any gains! Why? If creatine isnt a steroid, then how come it gave me a positive doping result? Will creatine shrink my package?! Read more...

Creatine Practical Guide Summary


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Highly Recommended

I usually find books written on this category hard to understand and full of jargon. But the writer was capable of presenting advanced techniques in an extremely easy to understand language.

Overall my first impression of this book is good. I think it was sincerely written and looks to be very helpful.

Creatine Monohydrate

Creatine is a nitrogenous organic acid found in meat, dairy products, and fish. The body also synthesizes creatine in the liver, kidneys, and pancreas. This amine is found primarily in skeletal muscle. There are many studies supporting the use of creatine to increase muscle mass, strength, stamina, and endurance. Creatine in skeletal muscle exists as free creatine and phosphocreatine. Phosphocreatine is involved with the conversion of adenosine diphosphate to adenosine triphosphate (ATP). ATP provides quick energy to cells. Creatine supplementation is believed to allow quicker renewal of ATP, improving high-intensity short-duration activity.24 Creatine also improves the nitrogen balance, which indicates that the body has sufficient protein for muscle growth. Skeletal muscle has a saturation limit for creatine. Patients are often given an initial high loading dose for five to seven days, which is then followed by a maintenance dosage schedule. Muscle mass gain resulting from creatine...

Neurologic Dysfunction

Abnormalities in the concentrations and relative concentrations of various neurotransmitters are thought to play a part in the pathogenesis of MS. Research has found that persons with MS have increased levels of CSF and the excitatory neurotransmitters glutamate, aspartate, and noradrenaline. Increased blood levels of glutamine, asparagine, and glycine were also found in these patients.15 Further suggesting neuronal and axonal dysfunction in MS is the finding of altered levels of myoinositol, creatine, choline, glutamate, glutamine, and N-acetyl-aspartate in surrounding white and gray matter.16

Non Protein Amino Acids

Seeds of Griffonia simplicifolia and Mucuna mutisiana contained for example 14 5-hydroxy-L-tryptophan and 8 L-DOPA (L-3,4-dihydroxypheny-lalanine), respectively (Luckner 1990). Other functions of NPAAs are the provision of energy by, for example, creatine phosphate, and osmotic regulation, for example by betaines (Luckner 1990).

What Essential Oils Potentiate Amphetamine Locomotor Effects

Cardio protective and hypolipidemic activity Rats administered doxorubicin (15 mg kg, i.p.) showed myocardial damage that was manifested by the elevation of serum marker enzymes (lactate dehydrogenase, creatine phosphokinase, aspartate aminotransaminase and alanine aminotransaminase). The animals showed significant changes in the antioxidant enzymes (superoxide dismutase, catalase, glutathione peroxidase and glutathione-S-transferase) and lipid peroxidation levels. Pretreatment with N. jatamansi extract significantly prevented these alterations and restored the enzyme activity and lipid peroxides to near normal levels. Restoration of cellular normality accredits the N. jatamansi with a cytoprotective role in doxorubicin-induced cardiac damage.


Some studies have reported that antioxidant vitamins such as C and E, as well as other antioxidants, or antioxidant mixtures can reduce the symptoms or indicators of oxidative stress resulting from exercise. Ingestion of antioxidant vitamins (592 mg of alpha-tocopherol equivalents, 1,000 mg of ascorbic acid, and 30 mg of beta-carotene) resulted in significantly lower resting and postexercise levels of expired pentane and serum malondialdehyde, both of which are markers of lipid peroxidation.7 In addition, older men, when exposed to exercise-induced oxidative stress, had significantly lower levels of lipid peroxides in urine compared to placebo controls after receiving vitamin E supplements for 48 days.8 Thus, antioxidants, such as arginine, citrulline, creatine, glutathione, taurine, selenium, zinc, vitamin E, vitamin C, vitamin A, and green tea (Camellia sinensis) polyphenols are likely to provide beneficial effects against exercise-induced oxidative damage.9 Using any of the...

Alpha Lipoic Acid

ALA can also affect glucose uptake into skeletal muscle directly. One study demonstrated that glucose uptake increased by 40 -300 in muscle cells after subjects were given ALA supplementation.44 Animal studies have shown that ALA stimulates adenosine monophosphate (AMP)-activated protein kinase in skeletal muscle, which regulates cellular energy metabolism as well as decreasing triglyceride accumulation.45 Skeletal-muscle triglyceride accumulation has been shown to contribute to insulin resistance. Similar studies have shown that ALA suppresses AMP-activated protein kinase in the hypothalamus, causing a decrease in food intake, increasing energy expenditure, and resulting in significant weight loss.46 Human studies have shown that ALA supplementation combined with creatine monohydrate and sucrose increases creatine uptake by skeletal-muscle cells more than creatine plus sucrose or creatine alone.47 Large doses, such as 600-1,200 mg per day, of ALA may cause GI upsets, rashes, or...

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