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Truly Huge Fitness Tips
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DECLARE WAR ON YOUR BENCH PRESS
Learn the exact blueprint (workout schedule) for upping the
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to most advanced powerlifter/bodybuilder.
Covers everything from training, overcoming injuries, genetics,
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Click here for INSTANT ACCESS to this Bench Press program
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FITNESS TIPS FOR 12/30/2002
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Is Whey Protein Better or Creatine?
Creatine vs. Protein
by Bob Wolff, LittD & Jim Wright, PhD
People are confused. All of this talk about creatine supplements has them
wondering just what the heck does it do and, more important, how will it
help their workouts? A lot of claims have been made about bodybuilding's
hottest supplement. Some say it makes you bigger; others say it gives
you energy. Who's right?
Creatine is an energy-producing substance found primarily in animal
tissue, particularly in red meat. The common belief that red meat is an
important part of the diet for maximum muscle growth is probably linked
to creatine. Although creatine is made in the body from amino acids -
arginine, methionine and glycine - found in both plant and animal
sources, vegetarians lack a presynthesized or concentrated source of
creatine.
Creatine is a substance--a small quantity of which is stored in muscle
cells--that after binding itself to a phosphate serves to provide a
recharging, so to speak, of the main high-energy phosphate, adenosine
triphosphate (ATP). When ATP releases its high-energy phosphate
group to provide energy for muscle contractions and becomes adenosine
diphosphate (ADP), creatine phosphate (CP) is able to donate its
phosphate group to ADP to rephosphorlyate, in essence to recharge,
ADP into ATP.
CP itself doesn't provide energy. What it does is provide a simple,
one-step reaction to restore ATP levels. CP is the substance that's
primarily responsible for maintaining energy levels for the first 25-30
seconds of high-intensity exercise. Although creatine's potential for
providing large amounts of energy is limited (most energy for
bodybuilding workouts is supplied by muscle glycogen), research has
demonstrated that it plays a prominent role in high strength-power
activities and even in helping to increase lean tissue mass.
Basically, what creatine offers bodybuilders--especially when
consumed in concentrated amounts as a supplement--is more energy
for long, high-intensity workouts and to facilitate the recovery process.
As stated by Paul Greenhaff, PhD, a pioneer in creatine research from
the department of physiology and pharmacology, University Medical
School, Queens Medical Centre, Nottingham, England: "Creatine
should not be viewed as another gimmick supplement. Its ingestion is
a means of providing immediate, significant performance
improvements to athletes involved in explosive sports. In the long
run, creatine may allow athletes to train without fatigue at an intensity
higher than that to which they are accustomed. For these reasons
alone, creatine supplementation should be viewed as a significant
development in sport nutrition."
Since bodybuilding involves high-intensity, explosive-type effort, it
makes sense for bodybuilders to make sure that their stores of
creatine are full. Some of the most effective methods of using creatine
have been by ingesting 10-20 grams of creatine per day for a period
of 5-7 days to reach a level of muscle-creatine saturation.
Research has shown that the body can maintain ergogenic levels of
muscle creatine with as little as 5 g per day. General
recommendations suggest that creatine be consumed after training,
although some scientists and trainers recommend taking creatine
both before and after the workout for optimal restoration of muscle
energy stores. If cost is a factor, you can take 10 g a day for five days,
then 5 g a day for 10-15 days, then stay off for 10 days as you drop
your training volume and intensity.
The Role of Protein
A minuscule quantity of our body mass is made up of creatine, yet
the majority--with the exception of water, fat and some
carbohydrate--is protein.
Protein makes up the structure, the backbone, of all our cells. It
constitutes all the enzymes that catalyze and speed up all the
chemical reactions that take place in living systems. It also
constitutes the contractile machinery, the actin and myosin filaments
that make up the myofibrils (the basic contractile units of muscle).
Many studies have demonstrated the minimum protein need for a
hard-training bodybuilder to be about 1.5-1.6 grams of protein per
kilogram (or about 0.8 grams per pound) of lean bodyweight per day,
and perhaps 10% less for endurance athletes. This would be the
minimum amount of protein required to stay in nitrogen balance and
maintain optimal health, immune system function and energy levels.
To make maximal muscle and strength gains, however, the
collective wisdom and experiences of the athletic community
suggest one gram of protein per pound of lean bodyweight is
ideal.
Protein is the critical ingredient that supports growth. Although
protein (specifically amino acids) provides a small but significant
amount of energy for your hard-charging workouts, most of it comes
from carbs, with help from creatine. Your body, however, isn't
building muscle from carbs. Your body needs protein to grow, to
keep insulin levels stable, and to keep your bodyfat low.
Give your body enough protein every day--spread out over 4-6
meals--and make sure you drink at least 8-10 eight-ounce glasses
of water. For convenience and to give your digestive system a
break and enhance assimilation, you can support your training by
adding a high-quality protein supplement to your diet. If you also
train hard and get 8-9 hours of sleep each night, you've got a
winning combination for energy, motivation, growth and strength!
References Greenhaff, P. Creatine and its application as an
ergogenic aid. International Journal of Sport Nutrition 5:S100-S110,
1995. Lemon, P. Do athletes need more dietary protein and
amino acids? International Journal of Sport Nutrition 5:S39-S61,
1995.
Editors Note: For more information on the truth about Bodybuilding
Supplements go to:https://www.trulyhuge.com/SupplementSecrets/
