Creatine is one of the most popular nutritional and sports dietary supplements on the market, with more than $400 million in annual sales. Of the approximately 300 studies that have evaluated the potential ergogenic value of creatine supplementation, about 70 percent report statistically significant results, while remaining studies generally report nonsignificant gains in perfomance.1 However, studies that have reported no significant benefit of creatine often have low statistical power, have evaluated performance tests with large test-to-test variability, and/ or have not incorporated appropriate experimental controls.
Creatine is a nitrogenous amine. Normal daily dietary intake of creatine from an omnivorous diet approximates 1 gram. Exogenous dietary sources of creatine include meat, fish and other animal products, but it may also be formed endogenously in the liver, kidney and pancreas from the amino acids glycine, arginine, and methionine. One-half kilogram of fresh, uncooked steak contains about 2 grams of creatine.
Creatine supplementation is not banned by the International Olympic Committee and with the exception of a small increase in body mass (about 1 kilogram) over the initial three to six days, does not appear to have any adverse side effects, at least with shortterm use.2 Little scientific data is available for more prolonged use, but considering the large number of athletes who have used creatine for 30 years, and the absence of reported problems, it may be that the often discussed somewhat nebulous longterm adverse effects are presently being overestimated.
This story is from the February 2022 edition of Muscular Development.
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This story is from the February 2022 edition of Muscular Development.
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Best Cardio for Fat Loss - High Intensity vs. Low Intensity
Low-intensity cardiovascular exercise is the most common way to reduce body fat, despite mounting scientific evidence showing this form of cardiovascular training may not burn body fat as effectively as high-intensity cardio. In addition, low-intensity cardio has also been shown to inhibit muscle growth¹2, making the use of this approach to enhance your physique even more questionable.
Are Unilateral Exercises More Effective Than Bilateral Exercises?
Bilateral exercises simultaneously use both limbs to lift the weight, so that the resistance is being shared between each limb.
THE AMAZING POWER OF JULIA DI POMPEO
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It seems like a decade has passed since the pandemic began in 2020. That was a chaotic year for all of us. MD sent me to Atlanta to cover the Chicago Pro, because restrictions in Illinois made it impossible to hold Tim Gardner's annual extravaganza there. The athletes still showed up in force to compete, and the Classic Physique division alone featured 30 men. When they came out to be adjudicated, one man stood out in a flash as the one to beat. I had never heard of Bryan Jones until that point aside from a vague recollection that he'd won the USA a couple of years before. With his braided and colored hair piled on top of his head in a gathered bun with the ends appearing to be some type of bizarre plant, I dubbed him \"The Kai Greene of Classic.\" That didn't stick, thankfully, because Bryan \"Lord\" Jones is a unique athlete in his own right. I knew I was looking at a man who was going to make waves in that division. A few months later he did just that, placing fifth in his first Olympia appearance. But we only saw him twice more after that, at the Arnold Classic and once again at the Olympia at the end of 2021. Since then, Jones has been working hard to build the additional size needed to successfully transition to the Open category. I spoke with him about his brief but notable time in Classic, and how he plans to make a big splash in Open.
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HOW MUCH REST IS BEST?
Getting enough rest after weight training is essential for optimal muscle growth and performance. Unfortunately, many get insufficient rest because they simply disregard the fact that weightlifting breaks down muscle tissue, creating the requirement for adequate rest to fully recuperate.
Get Peeled With Extra Virgin Olive Oil
As you know, pathologic fat accretion results in obesity. The medical community and pharmaceutical industry have been struggling to address this burgeoning condition in the Western culture - particularly in the United States. Obviously, individuals have also been struggling in their attempts to avoid or correct unsightly or unhealthy fat gain. Imagine the shame these professionals and people must feel when they realize they may have been ignoring a risk-free, health-promoting, inexpensive dietary ingredient that can enhance fat loss. Bodybuilders seek potent drugs or supplements to force the metabolism to strip body fat to low single-digit percentages, but failing to acknowledge the foundation of diet can sabotage even their extreme measures.
CREATINE: THE BEST FORMS
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