Creatine

Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.

While the effectiveness of creatine is well known, the most effective way to take creatine is not known. In order to design an "optimal" cycle for creatine, a number of factors must be considered

What Does Creatine Supplementation Do?

The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP.

An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.

Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen).

The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.

Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.

If creatine does indeed increase the amount of glycogen storage achievable through super compensation or "loading", it stands to reason that a well-timed creatine cycle in conjunction with carb-loading will not only create incredible muscle fullness, but also potentially create an environment suited to optimal muscle growth. It should be noted that the super compensation was most pronounced when performed following a period of creatine supplementation, not during the initial period of supplementation itself.

Is Creatine Supplementation Safe?

The majority of studies indicate that supplementation with creatine for prolonged periods of time using large doses are safe. One study concluded that supplementation from nine (9) weeks up to five (5) years did not adversely affect renal function . Yet another study examined muscle damage, hepatic (liver) and renal (kidney) function, and found no adverse effects from creatine supplementation.

There is potential cause for concern, however. The by-product of creatine use in the muscle is creatinine. Creatinine is typically harmless, and is flushed by the kidneys. When the kidneys are not functioning properly, however, any type of excess strain can cause problems.

Creatinine levels are typically used to monitor kidney function, and creatine supplementation will raise these levels. A study done on animals with existing kidney problems showed that creatine supplementation aggravated and increased the acuteness of these conditions. Therefore, creatine supplementation may not be wise for individuals with renal disease or dysfunction.

The largest safety concern with creatine is most likely the quality of the product. Creatine is manufactured from sarcosine and cyanamide. During the production of creatine, contaminants such as dicyandiamide, dihydrotriazines, creatinine, and various ions are produced.

Supplementation with large doses for prolonged periods of time with a product that has not been sufficiently screened for contaminants could be cause for concern. Finding a reputable company that provides quality creatine product is very important when considering creatine supplementation.

Green Tea

I have been a green tea fanatic long before the green tea craze hit the supplement market. Now every damn weight loss product on the market has stuck some green tea extract on their ingredient list. I believe you can get some benefit from supplementing this way but your not using the plants full potential. (see my comments at the end).

The Benefits Of Green Tea:

Green Tea Contains The Following:

Tannins - A group of simple and complex phenol, polyphenol, and flavonoid compounds. Produced by plants, all of the tannins are relatively resistant to digestion or fermentation. All tannins act as astringents, shrinking tissues and contracting structural proteins in the skin and mucosa.

What Does This Do For You?
Having a cup of green tea after a meal can aid in digestion. Green tea has been used for thousand of years in Asia as a digestive.

Catechins - Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins - with antioxidant activity about 25-100 times more potent than vitamins C and E.

A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries.

What Does This Do For You?
Well having a powerful anti-oxidant coursing through your system after a heavy workout is just what you need to curb free radical damage.

Flavonoids - Flavonoids are plant pigments, and are the brightly colored chemical constituents found in most fresh fruits and vegetables. They may aid in protecting against infection. Deficiency can result in a tendency to bruise easily. Learn mor eabout flavonoids, click here!

What Does This Do For You?
Obviously your workouts will suffer if you are sick.

Theanine - An amino acid that produces tranquilizing effects in the brain, theanine is a unique amino acid found in the leaves sencha. Theanine is quite different from the polyphenol and catechin antioxidants for which green tea is typically consumed.

What Does This Do For You?
I can personally attest to the good feelings you get after a couple cups of green tea. It leaves you with a peaceful feeling without compromising motivation and mental activity.

Bodybuilding & Fitness Uses

Pre-workout - Green tea is a great alternative to the ECA stack. Yeah I know nothing beats the ECA stack but hear me out. A number of people, including myself do not like how the ECA stack makes us feel.

I get jittery and easily angered for some reason. The green tea is great because it does have some caffeine and the Theanine really relaxes you mentally but lets you perform physically.

Cutting - Research suggests that supplementing with green tea can raise your resting metabolic rate by 3%. In order to get this benefit you must have about about 3 glasses a day. If you have a bmr of 2000 or so that means 60 extra calories a day. Why do you see so few obese Asians. Its not the kung-fu. It's the green tea!

All About Tea

All teas come from the same source. The tea plant is a member of the Camellia family (Camellia sinensis). Black tea, oolong tea, and green tea are all derivatives of this one plant.

It is the way the tea is prepared that determines its color. After the tea plant is picked, it is fermented, and then heated to stop the fermentation process. This fermentation process is responsible for the caffine content of the tea. The longer it is fermented the more caffine the tea will have. Green tea has the least amount of caffine of all the teas because it is the least fermented. The reason why green tea has the most health benefits is because a longer fermentation process destroys many of the beneficial substances in the tea plant. That is why chugging your Lipton tea is not even remotely comparable to having a cup of green tea (Lipton is made from black tea).

Qualities Of Tea

There is a huge quality difference in tea. Tea has been compared to wine when it comes to grading. The crap you get when you buy a package of tea at the supermarket and the tea you can get in loose whole leaf form is worlds apart in taste and quality. When selecting tea to be put in bags and sold commercially, manufacturers select the cheapest and lowest quality grade available. The leaves are broken and packed into the small tea bags. Breaking the leaves apart like this degrades the taste and eliminates some of the healthful macronutrients.

I suggest ordering your tea in whole leaf form. Try to get organically grown green tea in loose leaf form for maximum benefit. If you do not like the taste of green tea supplementing is always and option.

Conclusion

Green tea can be a great addition to the fitness enthusiast's arsenal. It is no wonder there is a media blitz telling you green tea is the latest greatest supplement. But it is no more "the latest supplement" than food is. Its been around for 1000s of years and there are billions of Asians who swear by it. I personally love it.

Thanks,

Dave Greaves