Not all dietary fats will make you fat. Here's the latest word on healthy fats that can help support your health and burn extra blubber!

     

Once deemed the ultimate health pariah, dietary fat has mercifully experienced a renaissance. Research continues to show that, without it, you have a fat chance (pun intended) of reaching optimal health. And for the physique-minded, there are some fats that appear to improve fitness and help obliterate that doughy stuff covering up your six-pack. These three groups of fats, which can be obtained in the grocery store and the supplement counter, are not to be taken lightly.

1

EPA and DHA

Ever since the original studies conducted on Greenland's Inuit population showed that members of the ethnic group have historically healthy hearts despite a general dearth of fruits and vegetables in their diets, research has piled up demonstrating that the omega-3 fatty acids naturally present in fish oil—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have a wide range of health benefits.*These include supporting heart, joint, brain, immune, and eye health. It's thought that their superpowers largely stem from the ability to support a healthy inflammation response in the body.*
But these "phat" fats help gym rats in other ways, too. Studies conducted at Washington University School of Medicine (St. Louis) suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.* Further, a 2014 study in the "Journal of Sports Science & Medicine" discovered that lifters who supplemented with these omega-3s experienced less muscle soreness in response to training.

Studies suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.

Research also suggests that EPA and DHA can improve blood flow to muscles during exercise, which could bring about improvements in performance.* Through their role in supporting a healthy inflammation response and fending off insulin resistance, as well as altering the metabolism, higher levels of EPA and DHA have been linked to less body fat accumulation, thereby helping to improve your buff-to-blubber ratio.

Eat Up

Besides the whale blubber enjoyed by the Inuit, fish species with the most EPA and DHA include herring, rainbow trout, Arctic char, sablefish, anchovies, salmon, mackerel, and sardines. You can also find some of these fatty acids in grass-fed meats, organic milk, omega-3 enhanced eggs, and certain fortified foods.
Some plant foods such as walnuts, flax, hemp, canola oil, and chia contain omega-3 fat in the form of alpha-linoleic acid (ALA), which can be converted by the body to EPA and DHA, but science shows that this conversion is fairly low.
These foods can provide an added omega-3 boost and deliver many other body-friendly nutrients, but fish remains the most potent source of EPA and DHA.

Supplement Savvy

Few people eat enough fatty fish, making a fish oil supplement a good insurance policy for many fitness enthusiasts. When comparing supplements, don't just look at the total fish oil content. Whether you choose a pill or liquid, find a product that contains at least 1000 mg combined EPA and DHA on the nutrition facts panel. Recommended intake is 1000 mg per 50 lbs of body weight. If you don't like the fishy taste, opt for those with natural flavors like lemon or orange.
Fortunately, contamination isn't a concern. Consumerlab.com, which conducts independent supplement testing, didn't find significant amounts of mercury or other contaminants in a wide range of omega-3 supplements they put to the test.

2

Conjugated Linoleic Acid

Accumulating evidence suggests that conjugated linoleic acid (CLA), an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge. Case in point: In a recent Spanish study, volunteers who consumed milk that was enhanced with 3 grams of CLA daily for six months experienced a greater drop in body fat mass and waist circumference than those who drank milk that was enriched with 3 grams of olive oil.*
CLA appears to take part in a multi-pronged attack on flab by reducing synthesis of fat cells, altering genes involved in fat accumulation and supporting insulin sensitivity.* CLA can also increase the rate at which you burn fat during exercise, which can have beneficial impacts on body composition and raise muscular endurance during workouts.

Accumulating evidence suggests that CLA, an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge.

A recent investigation in the "Journal of Strength and Conditioning Research" found that supplementing with CLA may also boost your testosterone. The investigators reported that subjects who took 6 grams of CLA daily had higher levels of testosterone in response to resistance training than when they took a placebo. Since testosterone is a major anabolic hormone, this outcome suggests that CLA can help rev up muscular growth.*
What's more, a 2014 study by the white coats at the University of Nebraska at Lincoln found that six weeks of CLA supplementation, when paired with regular exercise, was more effective at supporting healthy blood triglyceride levels than when exercise was paired with a placebo. This is not the only study to show that CLA can help you maintain heart health by improving blood fat numbers and supporting a healthy inflammation response in the body.*

Eat Up

The primary dietary sources of CLA are meat and dairy. Sadly, a major consequence of the industrialization of our food and the push toward lower-fat animal-based foods is that the amount of CLA found in milk and steak has diminished greatly in recent decades. You can fight back by splurging on pasture-raised dairy and meats.
Researchers at Newcastle University in the United Kingdom determined that milk from cows raised using organic methods that included pasture feeding had 60 percent more CLA than milk from conventionally reared cattle, which includes stuffing them with plenty of grain. Dairy sourced from sheep and goats—especially if the animals grazed on grass—has also been shown to deliver healthy amounts of CLA.

Supplement Savvy

Because of its scarcity in the modern food chain, supplementing with CLA is the best way to help give your physique a glance-worthy appearance. Try taking 1-3 grams of CLA twice daily with meals.

Keep in mind that it'll likely take a few weeks before you witness any benefits. Among the types of CLA looked at in research, the cis-9, trans-11, cis-12, and trans-10 forms are the most intensively studied.

3

Medium-Chain Triglycerides

Who thought you could eat fat to burn fat? It may sound paradoxical, but some evidence suggests that medium-chain triglycerides (MCTs) can enhance the body's fat-burning potential and lead to improvements in body composition (ratio of fat to lean body mass).
Here's an example: An "American Journal of Clinical Nutrition" study that administered 4-5 teaspoons of medium-chain oil or olive oil daily to subjects for four months determined that those consuming MCTs lost more bodyweight and fat mass than those who consumed standard olive oil.

MCTs can enhance the body's fat-burning potential and lead to improvements in body composition.

The unusual chemical structure of MCTs allows them to be absorbed from the digestive tract intact where they're used for energy production in the liver, meaning it's less likely they'll be stored as body fat compared to other dietary fats.
MCTs appear to offer a two-pronged approach to fat loss: They're minimally stored as adipose—body fat—and they contribute to elevated fat-burning metabolism. Research also indicates they may support insulin sensitivity, which can help keep the flab monster at bay.*

Eat Up

Butter, coconut oil, and red palm oil are going to be your primary dietary sources for MCTs. Both coconut oil and red palm oil can be used for cooking in place of other oils, such as for sautéing meats and baking.

Supplement Savvy

As a dietary supplement, take 1-2 tablespoons purified liquid MCT oil 2-3 times daily. It's easy to blend MCT oil into protein shakes and even salad dressings.
It's vital to remember, however, that no amount of MCT is going to make up for a lousy diet and turn a donkey into a racehorse. If you don't eat clean overall, the chances of shedding the fat—supplementation or not—are poor.

Measuring Your Macros: What 30 Grams Of Protein Looks Like     

Want to build muscle and lose fat? Then you need protein! Here's how much you need and how to measure it for each meal.    

 

Protein is a molecule made of amino acids. It's an essential piece of every cell in your body. Your hair and nails are made of protein, and it's necessary for the creation and repair of muscles, bones, organs, blood, and even skin. For people interested in fitness, protein has particular importance because it's a vital part of the muscle-building process.
Research suggests that the best way to get enough protein into your diet, and to do it sustainably, is to eat 20-30 grams of protein per meal.¹ We think that's pretty solid advice.
But how do you measure 30 grams? Not everybody has a food scale, and nobody wants to look up every meal ingredient for the rest of their lives. So, here's what 30 grams of protein looks like from various common sources. Use these photos as guides so you can quickly and easily measure your own protein needs!

Bacon

Per 7 thick slices

428 calories

1.1 g carbs

33 g fat

29.3 g protein

While bacon is a totally legitimate way to get protein, it also comes with a lot of calories and a lot of saturated fat. In fact, it's almost equal parts protein and fat! If you're trying to stay or get lean, eating seven slices of bacon with your egg whites is probably not the best choice.

Hardboiled Eggs

Per 5 large eggs

388 calories

2.8 g carbs

26.5 g fat

31.5 g protein

Eggs are an excellent protein source. They can be especially awesome when you can't bring yourself to eat another chicken breast. If you're trying to keep your calories down, you can always just eat the egg whites, but you'll need about eight of them to get the same amount of protein.

95/5 Ground Beef

Per 4 ounces

218 calories

0 g carbs

8.6 g fat

33 g protein

If it's not in it already, lean beef can be a great addition to your nutrition plan. Although it has more fat and thus more calories than chicken breast, lean beef provides a little bit more protein and some extra iron.

Tempeh

Per 6 ounces

333 calories

15.9 g carbs

19.4 g fat

30.9 g protein

Tempeh is another soy product. Along with protein and fat, you'll get a healthy dose of magnesium, iron, and vitamin B6. Despite what you may have heard, there's really not a ton of evidence that suggests soy will increase your estrogen levels.² So eat up!

 

 

 

 

 

 

 

 

 

Warriors Warehouse Protein

Per 1 scoop

150 calories

5 g carbs

2  g fat

25 g protein

Protein powder is probably the most calorie-efficient protein source. If you're trying to watch or lower your calories but still want that muscle-building protein, then a scoop or two of protein powder can be the perfect snack. It's also great immediately after a workout.

Extra-Firm Tofu

Per 3/4 block

311 calories

6.8 g carbs

19.9 g fat

33.7 g protein

If you're not a meat eater, or just want a different protein source, try tofu. Tofu is made of soybeans and contains a lot of healthy fat and protein. Tofu is also a complete protein, which means it has all the essential amino acids necessary for protein synthesis.

Grilled Chicken Breast

Per 4 ounces

164 calories

0 g carbs

5.2 g fat

29.2 g protein

Chicken breast is a bodybuilding staple, and for good reason. Chicken breast has a lot of protein without many carbs or calories, and is low in fat. It's also a good source of potassium and vitamin B6.

Guide to Safe and Effective Supplements

 

The supplement industry is a multi-million dollar industry and is "cut throat" by nature. Unknown to many it is also loosely regulated by the FDA, the organization that enforces standards in the pharmaceutical and food industries. Supplement companies do not have to provide evidence or scientific studies to support their products or any claims they may have for their products. In fact they are not even required to test their products to ensure quality and content standards are being met. What does this mean? They can list multiple ingredients as a proprietary blend with one mg or gram amount. This makes it impossible to determine effective dosing on any ingredient and allows the company an "out" since they have not listed a specific amount of each ingredient. This can be a formula for deceit and disaster. 

 

More companies pop up every year and everyone is trying to win that dollar from customers. Random testing from the FDA continuously finds inadequate amounts of ingredients claimed to be in the product, impurities that are sometimes toxic to consumers, and sometimes prescription drugs that are harmful to consumers when used without supervision of a medical doctor. This is why one must educate themselves not only on the active ingredients themselves but also on how to verify content and quality.

 

When a supplement company uses an independent third party to test their products to show proof of purity and content this is a good sign. Why? It is not required by the government, it costs the company monetarily to test, and it is a third party so there is less chance for bias or falsification of testing. Some of the best brands use GMP (good manufacturing practices) certification, USP (United States Pharmacopia) certification, and HPLC lab (high pressure or high performance liquid chromatography) testing. Products are marked with these certifications right on the labeling if they have been done.

 

You should be familiar with each ingredient listed in a supplement and know the reason why it is in the product, what it does for you, and if it is effective. I would recommend doing this BEFORE you ever go searching for a supplement. The best source for studies to look for effectiveness is PUBMED. It has thousands of studies and most are available to the public for free. It also has a search option to narrow down your results to find studies fast and easy.

 

Examples of Under Dosed, Adulterated, or Contaminated Products

1. Thrive Brand Multivitamin

 

http://cloudoffice.le-vel.com/Content/Downloads/Documents/THRV001M.pdf

• Proprietary blend lists a dose of 526 mg which includes 7 probiotics, guarana (caffeine), green tea, glucoasamine, white willow, green coffee bean, PEA, irvingia, theobromine (caffeine), ginger, synephrine (caffeine like), glutamine, l-arginine, grape seed, BCAA, coQ10, kelp, white tea.
• Probiotics are measured in CFUs (colony forming units) so it is difficult to determine dose. Typically there are 100,000 CFU in a mg. Effective dose is 10 billion (10,000,000,000) daily.
• Glucosamine effective dose is 1500 mg daily.
• Green Coffee Bean effective dose is 750-1050 mg daily and it should list a standardization of 50% chlorogenic acid.
• Ginger effective dose is 250 mg four times daily
• Glutamine effective dose is 5000-10,000 mg three times daily (5-10 grams)
• L-arginine effective dose is 3000-30,000 mg (3-30 grams) daily
• Grape seed extract effective dose is 150-2000 mg daily
• BCAA effective dose is 5000-10,000 mg three times daily (5-10 grams)
• CoQ10 effective dose is 10-300 mg daily
• Kelp effective dose is 2500-12,000 mg daily
• There are three forms of caffeine in this "multivitamin"
• B vitamins are under dosed for an active adult or athlete
• Vitamin D effective dose is 400-1000 IU daily, this product gives a dose of 200 IU.
• There are no macro minerals in this product and only 3 of the 72 trace minerals. 
• Also they manufacture a patch for weight loss. None of the ingredients in the patch have ever been studied to verify absorption into the blood stream across the skin. It is also loaded with caffeine.
• Most consumers likely consume additional caffeine to that contained in this multivitamin and patch. Excessive caffeine can cause heart arrhythmias (particularly supraventricular tachycardia), head aches, nausea, tremor, seizures, and can even result in death. 

2. Driven Sports Craze Pre-workout

 

http://www.usatoday.com/story/news/nation/2013/10/15/driven-sports-suspended-production-of-craze-amid-controversy/2990161/

• US anti doping lab tested this product and found amphetamines present which is a prescription control II classified drug and is illegal to possess or consume without a prescription from a licensed medical doctor.
• Abuse of amphetamines can lead to addiction, heart arrhythmias, heart attack, high blood pressure, stroke, etc.
• The addition of caffeine containing products increases the risk of these side effects.

3. OxyElite Pro

 

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm374742.htm

• Linked to liver failure requiring liver transplants in several patients.
• Also contained DMAA (dimethylamylamine) a stimulant that can cause high blood pressure, heart attacks, seizures and has resulted in several deaths.

 

Keys to Safe and Effective Supplementation

1. Verify effectiveness of ingredients

• Use scientific studies that provide evidence for the intended use.
• PubMed: http://www.ncbi.nlm.nih.gov/pubmed

2. Verify product quality and content

• GMP certified
• USP certified
• HPLC tested

3. Verify correct dosage amount, and frequency/timing of doses

• Look for the effective dose used in studies and compare this to the dose listed in the product.
• Avoid catch all mg amounts and proprietary blends.

 

 

 

GMP Certified Companies: http://www.npainfo.org/NPA/EducationandCertification/GMPCertification/GMPCertifiedCompanies/NPA/EducationCertification/GMPCertifiedCompanies.aspx?hkey=a08e5382-f52b-41a7-98a9-ee40aa93aba2

 

 

USP Certified Companies:

http://www.usp.org/usp-verification-services/usp-verified-dietary-supplements/verified-supplements

 

 

 

 

 

 

  

• 

Trace Minerals

What Are Trace Minerals?

You may collect silver coins, wear a platinum ring, or have a gold filling. You’ve likely sipped tea poured from a copper kettle, eaten a cookie from a fancy tin container, or traveled on an airplane made of titanium. But did you know that these elements and many others—in very small, balanced trace amounts—are critical to your health? Although trace minerals are no longer as plentiful in the foods you eat, they exist plentifully in their proper proportions in the mineral-rich waters of the earth’s oceans and seas.


Colloidal vs Ionic Minerals

Colloidal minerals are probably the most common on the market. These are derived from clay deposits ground and then suspended in solution or put into tablets. This requires the body to breakdown the "clumps" of minerals into an absorbable form.
Ionic minerals on the other hand are already broken down to the molecular level making them easier and faster for the body to absorb completely. In addition, they are already in the form the body will utilize them. Although chelated minerals are much more easily broken down to the ionic form compared to colloidal minerals, this is still one more step required before absorption can occur.


Why Do We Need Trace Minerals?

From vitamin and nutrient utilization to a healthy immune system and body, trace minerals are essential in small amounts to help the body operate optimally. Every second of every day your body relies on ionic minerals and trace minerals to conduct and generate billions of tiny electrical impulses. Without these impulses, not a single muscle, including your heart, would be able to function. Your brain would not function and the cells would not be able to use osmosis to balance your water pressure and absorb nutrients. To ensure you are getting the ionic minerals and electrolytes your body needs, only choose ionic mineral supplements or supplements that contain ionic minerals.
“Experts estimate 90 percent of Americans suffer from mineral imbalance and deficiency.”



Where Have All the Minerals Gone?

Traditionally, eating fresh grains, fruits, and vegetables grown in nutrient-rich soil has been the primary supply for a full spectrum of ionic minerals.
Unfortunately in today’s world, naturally occurring, nutrient-rich soil is becoming increasingly rare. Eons of vegetation growth and aggressive modern farming techniques have brought many of the earth’s minerals to the surface where they have been washed away.
Synthesized fertilizers are routinely applied to farms and fields where minerals have been depleted. But man-made fertilizers provide only enough mineral substance to support basic plant life. Numerous trace minerals essential to human life don’t get replenished.

Many of the trace elements once abundant in soil have been washed into the oceans. In the oceans they are found in their proper proportions—the same basic proportions that are found in healthy human bodies.
In a few surviving inland seas such as the Great Salt Lake of western North America, these essential elements exist in highly concentrated, salubrious proportions. This healthy, intricately balanced proportion of minerals and trace elements found in sea water is beneficial to the human body.
Today, these life-sustaining sea waters contain all of the minerals and elements necessary to support human life. Most importantly, these minerals and elements are ionic and in perfect balance—prime for being absorbed into the cells of your body.


Larry Scott Products and Trace Minerals

Most of the Larry Scott products we carry at Warriors Warehouse contain all 72 trace minerals in ionic formulation. Revive (the multivitamin mineral supplement), Ultrapro (weight loss protein) and Hypergrowth (gainer protein) all contain these trace minerals. Before starting on any supplement plan you should have a good vitamin and mineral foundation to build upon. Without this you will never be able to achieve your highest performance or quality of life with your body.

    
 

TOP TEN PERFORMANCE SUPPLEMENTS

 

1. Bioactive Peptides (BIO-GRO ISatori)
•  Recommended dose: 3 - 4.5 grams twice daily
•  Results: Increased lean mass, increased strength, and improved recovery via increased signaling and receptor activation for protein synthesis.
2. HMB free acid form (Clear Muscle MuscleTech)/Leucine/BCAAs
• Recommended HMB dose: 3 grams daily (One dose directly before workout)
• Recommended Leucine/BCAA dose: 15 grams daily (One dose during workout)
• Results: Increased muscle mass and improved recovery via increased initiation of protein synthesis via mTOR and inhibition of catabolic pathways. Increases strength and training adaptation. Gain of up to 12 lbs of lean mass and strength gains of up to 170 lbs (combination of bench, squat, and deadlift) at 12 weeks (HMB).
3. Beta-alanine (Carnosine)
• Recommended dose: 3-6 grams daily
• Take 30 minutes before workout
• Results: Improved muscle function and endurance via increased synthesis of carnosine which buffers lactic acid build up and increases threshold to muscle fatigue. Muscle carnosine levels increase by 59% at 4 weeks and 80% at 10 weeks.
4. Creatine (Monohydrate of Kre-alkalyn)
• Recommended dose: 5-10 grams daily
• Take post workout
• Results: Increased strength, power, muscle torque, and 1 rep max via improved ATP recycling in the muscle tissue. May combine with ATP (Peak ATP) products for greater results.
5. Whey Protein
• Recommended dose: 1-2 grams/lb of body weight daily
• Take one dose post workout
• Results: Increased lean mass, improved recovery and performance via increased supply of amino acids for protein synthesis.
6. DAA (D-aspartic Acid)
• Recommended dose: 3 grams daily
• Take before workout
• Cycle 2 weeks on 2 weeks off to reduce enzymatic breakdown of DAA via d-aspartic oxidase.
• Combine with aromatase inhibitors and other testosterone boosters such as Tongkat Ali and Acacetin for greater effect.
7. L-Glutamine (Sustanine or TAG)
• Recommended dose: 15 grams daily
• Take one dose post workout
• Use Sustanine (L-alanine-L-glutamine) or TAG (trans-alanyl-glutamine) for improved delivery to muscle tissue.
• Results: Improved recovery, increased protein synthesis and glycogen recovery. Also improves immune function and intestinal health
8. Fish Oil (DHA and EPA)
• Recommended dose: 1 gram per 50 lbs of body weight
• Take in 2 divided doses
• Results: Improved joint health and lubrication, decreased inflammation through out the body, decreased triglycerides, improved fatty acid and omega balance in the body, liver cleansing effects.
9. Vitamins/Minerals/Antioxidants
• Recommended Antioxidants: NAC (n-acetyl cysteine), Alpha Lipoic Acid, Acai, Astaxanthin, CoQ10, Quercetin, Resveratrol, Lutein, Lycopene, Vitamin C, Vitamin A, Vitamin E.
• Recommended Minerals: Look for supplements containing all trace minerals and chelated formulation for improved absorption.
• Recommended Vitamins: Fat soluble vitamins A,D,E,K and high levels of B vitamins.  
• Try to consume via diet (berries and greens have higher levels) and supplement for greater effects.
• Results: Improved energy levels, immune function, liver cleansing, free radical elimination, and overall bodily functions and health. Minerals with help to decrease cramping and improve overall electrolyte balance and hydration.
10. Water
• Recommended intake: 0.5 oz per lb of body weight
• Hydration is essential for electrolyte balance, nutrient delivery, metabolic reactions, and fat metabolism. It also helps improve cleansing effects in the body and improve clearance of waste via the kidneys.

HMB: What is it and how can it benefit me in my fitness goals?

HMB

What is it and how can it benefit me in my fitness goals?

HMB (beta-hydroxyl-beta-methylbutyrate) is a metabolite of the branched chain amino acid (BCAA) leucine. BCAAs have been studied for three decades in regards to their ability to increase and maintain lean body mass, improve strength, and decrease body fat and skeletal muscle soreness. The effects of leucine on preventing muscle breakdown are greatest at 10-20 times to concentration required to stimulate protein synthesis. Thus these effects are mostly if not entirely due to HMB.

 

 

Why do you need to supplement with HMB?

 

Only about 2-5% of leucine is converted to HMB as it is a less favored metabolic pathway. In addition, quality protein sources only consist of approximately 10% leucine content. The effective dose of HMB used in most studies is 3 grams daily (divided in 3 equal doses). This would require one to consume 60 grams of leucine daily or 600 grams of quality protein. Even if this was possible to do on a consistent basis, conversion of protein to leucine and leucine to HMB may not remain steady with increased protein consumption.

 

 

What results can I expect?  

• Faster recovery time
• Decreased muscle breakdown
• Particularly with calorie restricted diets
• Decreased markers of muscle breakdown
• Increased strength
• 15-20% average increase
• 9 lb and 6 lb greater increases on bench and squat with HMB supplementation   
• Enhanced aerobic performance
• Increases time to reach peak oxygen consumption (VO2 peak) by 8%
• Improved fat loss in experienced athletes
• Theorized to increase lipid oxidation
• Studies have shown up to 8% decreased in fat mass
• Strength loss of 5% vs 11% with HMB supplementation 
• Increased muscle hypertrophy via stimulation of mTOR and/or GH/IGF-1 axis      

 

What is the effective dose for HMB?

• 3 grams daily (usually divided in 2-3 equivalent doses)
• Studies show it may take up to 2-3 weeks until maximal effects are achieved
• Dose timing is shown to be most effective with one dose taken 60 minutes prior to exercise. 

 

For more information about the ISSN official stand on HMB click here:

http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

Creatine: What does it do and is it right for me

Creatine

How does it work and is it right for me?

 

Creatine has been studied for decades in its regard to improving physical performance in athletes. It is undoubtedly the most well-studied sports nutrition supplement available on the market today and is used as a main ingredient in many sports supplements. The media has created some hype in the past which has confused many consumers as to the effectiveness and safety of supplementation with creatine.

 

Myths about creatine:

• Creatine supplementation causes renal distress
• This claim followed a report of a 25 year old male that presented with kidney dysfunction. However, this condition was pre-existing before he had supplemented with creatine.
• There is no evidence to date to support the idea that normal creatine intakes (< 25g daily) in otherwise healthy adults causes kidney dysfunction.
• Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status
• There is no evidence to date to support that creatine supplementation alone contributes to any of these.
• All weight gain during creatine supplementation is due to water retention
•  Studies have shown that subjects that supplement with creatine typically gain about twice as much lean body mass (2-4 pounds) during a 4-12 week period. 
• Long-term effects of creatine are completely unknown
• Long-term creatine supplementation 4-8 grams daily for up to 3 years has been studied in children with creatine synthesis deficiencies and neuromuscular disorders.

 

What does creatine do in the body?

 

First of all, lets talk about what creatine is and what it does in the body. Approximately 95% of creatine in the body in found in skeletal muscle tissue. The human body synthesizes 1 to 2 grams of creatine a day, primarily in the liver, kidneys, and pancreas. We also obtain creatine from dietary sources, such as fish and meats. For example, one pound of fresh uncooked steak contains about 2 grams of creatine. Intestinal absorption of creatine is nearly 100%. Creatine in skeletal muscles exists in dynamic equilibrium with phosphocreatine. About 2/3rds of the creatine found in skeletal muscle is stored as phosphocreatine while the remainder is stored as free creatine. The total pool of creatine for the average person is approximately 120 grams. The body breaks down about 1-2 grams of creatine daily into creatinine which is excreted by the kidneys. Creatine stores are then replaced via dietary sources and synthesis from glycine, arginine, and methionine.

 

Body stores of phosphocreatine in skeletal muscle serve as a precursor to the energy molecule of the body, adenosine triphosphate (ATP). Higher levels of creatine are enhance the ability to renew ATP for short 10-20 second energy bursts and improve resynthesis of phosphocreatine during recovery from intense exercise. More phosphocreatine = faster/greater potential for ATP regeneration.

 

 

 

What is the right dose to take?

 

Persons with low muscle stores or who eat very little or no meat will likely experience and increase of 20-40% in muscle creatine stores. Where as those with relatively large muscle stores will experience and increase of 10-20%. This can be achieved in two different ways:

• Loading with 0.3 grams/kg of body weight (max of 25 grams daily) for 5-7 days followed by 5 grams daily thereafter
• Supplementing with 5-10 grams daily for 28 days
• Studies have also shown that co-supplementing with 3-6 grams of beta-alanine can produce greater effects then with creatine alone.
• The addition of 40-90 grams of carbohydrate can also enhance muscle retention of creatine.

 

 

What results can I expect?

 

Creatine supplementation has been clinically shown to produce significant improvements in the following areas:

• Maximal power/strength by 5-15%
• Work performed during sets of maximal effort muscle contractions 5-15%
• Single effort sprint performance 1-5%
• Work performed during repetitive sprint performance 5-15%
• Increase body mass by 1-2 kg in first week of loading due to and increase in muscle water

Are some formulations of creatine better than others?

Creatine monohydrate (Creapure) is by far the most studied form of creatine on the market today. There is not much evidence to day supporting other forms of creatine as superior in any way other than stability in solution. Creatine monohydrate is known to rapidly begin breaking down to creatinine once it is in solution. So formulations that have made changes to stabilize creatine in solution without affecting absorption would potentially provide better delivery to the muscle tissue with lower dosages.

 

Popular creatine formulations on the market:

• Creatine monohydrate (Creapure)
• Creatine PH buffered (Kre-alkalyn and Crea-trona)
• Creatine-glycerol-phosphate (CGP)
• Creatine magnesium chelate (Creatine Magnapower)
• Creatine HCL
• Creatine ethyl ester
• Creatine anhydrous
• Creatine alpha-ketoglutarate
• Tri creatine citrate

Which formulation to should you choose? Creatine monohydrate is the most well-studied and often cheapest available. Look for micronized, pharmaceutical grade products that have been HPLC tested for purity. If you want to expand you horizon look to products that have stabilized creatine in solution such as CGP and Kre-alkalyn or combo products like Blonyx creatine + HMB.

 

 

For more information on the official ISSN stand click here:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/pdf/1550-2783-4-6.pdf