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.. tating effect (Phillips 15).” 1.) “By volumizing your cells to hold more resources then normal(15).” 2.) “Create a drug like effect on cellular processes(15).” With this scenario, the dietary supplement can exert a positive effect on muscle metabolism and/or performance. The third theory and most important relating to my paper states that a supplement might help you build muscle, enhance athlete performance and improve your health by simply making up for the deficiency. This has basically been what most dieticians, nutritionists, doctors, etc. have viewed supplements as a means of protecting your body against vitamin and mineral deficiencies and so on.

Supplements have been widely used for decades as a means of preventing serious, even fatal diseases, which are caused by nutrient deficiencies. Thus, proving my topic by adding more Creatine to the bodies of an athlete can enhance performance by replenishing the body with the most needed resources. It is rumored that athletes in the former USSR and Bulgaria may have been using Creatine to enhance athletic performance since the early 1970’s. While this may be true, the documented use of Creatine supplementation by athletes was with British track and field competitors who competed in the 1992 Olympics in Barcelona. Creatine was given credit for powering several of the British athletes who won gold medals.

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The London Times reported (August 7, 1992) that Linford Christie, the 100meter gold medallist, supplemented with Creatine before the 1992 Olympics, and a European magazine called Bodybuilding Monthly reported that Sally Gunnele, the 400 meter gold medallist, also used Creatine. The London Times also reported that Colin Jackson, the champion British 110-meter hurdler, used Creatine before the Olympics (Bamberger 61). Shortly thereafter, U.S. champion athletes began using Creatine. Since then, scientists have elucidated more secrets on how to best utilize Creatine for optimal benefit. Now, champion athletes and bodybuilders around the world swear by Creatine’s effects. Now in the 90’s Creatine has major use in all sport categories, “At least one quarter of all major leaguers now use the substance.

That number is at least as high in professional hockey and basketball, and perhaps 50% of NFL Players take Creatine. Among Olympic Sprinters, cyclists and weightlifters, those who do not use Creatine are harder to find than those who do. Bodybuilders live on the stuff. Boxers, too. Innumerable ordinary weekend athletes use it. It’s everywhere (Bamberger 62).” When I was a sophomore in high school, I was first introduced to this miracle drug called “creatine.” Many of the guys on the football team were taking this, and soon did I.

I did not really know what this white powdery substance was, but all I know is that it seemed to jump my weight up 10 pounds within about three weeks. My weightlifting max’s seemed to be increasing and I was full of energy. Some of us would “load” just before a football game to give us that extra boost of energy. To us, it seemed like legal steroids with no side effects. Creatine seemed to improve performance for short-duration activities like our 40 times, bursting off the snap of the ball, and our weightlifting max’s. What I found was in order to make creatine effective, you must work out at least three times a week consistently.

Most people do not notice any difference until about three weeks into the cycle. A recent study followed 19 men who lifted weights regularly over 12 weeks. Those taking creatine registered an average 6.3 percent gain in fat-free body mass, compared with a 3.1 percent gain in those not taking the supplement(Timberline 1). In 1981, an article published in the New England Journal of Medicine by Dr. l. Silila.

Reported that supplementation with Creatine in a group of patients suffering from a condition called Gyrate Atrophy (a genetic ailment of the eyes caused by a metabolic inability to efficiently metabolize ornithine and synthesize Creatine). Improved the test subject’s strength, increased their bodyweight by ten percent, and partially reversed the Type II muscle fiber atrophy associated with this disease(Silila 867). One athlete in this group of test subjects improved his best time in the 100-meter sprint by two seconds. In 1993, a study peer reviewed and published in Scandinavian Journal of Medicine, Science and sports (Balsom 143) demonstrated that Creatine supplementation could significantly increase body mass (in only one week) and that it was responsible for improved performance in high-intensity intermittent exercise. Over the past 4 years, at least 20 separate university studies have demonstrated that Creatine monohydrate supplementation increases athletic performance; strength; recuperation; speed in the 100-, 200-, and 400-meter sprints.

A lot of factual, scientifically proven data shows Creatine monohydrate works. It produces fast and significant results even in the most rigorous trials(Casey 31). The goal of the bodybuilder and most athletes is to use progressive resistance exercise to force the muscles to adapt and grow in size and strength. This increased workload or progressive resistance can be achieved in several ways: by increasing the force of contraction through increased resistance such as when lifting a heavier weight, by increasing the duration of time that the muscle is under tension or contracted, and by increasing the frequency of exercise. Creatine helps in all three ways: it helps build lean body mass which allows still greater force to be used; provides energy so the duration of exercise or work can be lengthened; and speeds recovery, so exercise frequency can be increased.

I have also personally benefited from the use of Creatine. I have benefited from all of the above, but have also gained more personal respect and confidence for myself from the results I have accomplished with the use of Creatine. Bibliography Balsom, P. “Creatine Supplementation and Dynamic High-Intensity Intermittent Exercise.” Scandinavian Journal of Medicine, Science and sports 3 (1993): 143-149. Bamberger, Michael. “The Magic Potion.” Sports Illustrated 4 (1998): 58-61. Casey, A.

“Creatine Supplementation Favorably Affects Performance and Muscle Metabolism During Maximal Intensity Exercise in Human.” American Journal of Physiology 271 (1996): 31-37. Creatine. Available [online]. Address. tm Creatine Monohydrate Frequently Asked Questions. Available [online]. Address. Phillips, Bill.

Sports Supplements Review. Golden, Colorado: Mile High Publishing, 1996 Kreider, B. Richard. “Creatine Supplementation.” (Internet) Silila, I. “Supplementary Creatine as a Treatment for Gyrate Atrophy of the Choroid and Retina.” New England journal of Medicine 304 (1981): 867-870.(Internet) Timberline, David. “Muscles for Sale: Is Creatine Right for You?” (Internet) tine.html What is the Deal with Creatine? Available [online].



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