Protein – Alternatives to Whey Protein

Protein is the mainstay of effective recovery from training and positive nitrogen balance and muscle growth. Without protein in your diet you simply cannot recover from training or build muscle. While whey protein is by far the most popular protein source for use amongst the sport nutrition and bodybuilding world, there are a lot of other proteins to choose from that all offer benefits in their own unique way.

Calcium Caseinate

This is the other protein component found in milk and may be one of the main protein sources for some people. Milk provides between 4-6grams of protein (casein) per 100ml, and so can provide a cheap source of protein. Unfortunately there are normally high levels of sodium, carbohydrates (the milk sugar lactose) that many people find can upset their stomach, and high levels of fat as found in whole milk. Always use trim milk which has around 0.1g of fat per 100ml. One of the best sources of casein is reduced fat cottage cheese. This is high in protein but low in carbs and fat and makes a great protein supplement. Cottage cheese is also naturally high in the conditionally essential amino acid L-Glutamine (higher than whey, soy and egg protein) which can prevent excess muscle tissue loss while dieting or training intensely, as well as being a good source of amino acids. Casein also offers unique benefits due to its slow digestion time. This “slow release” may help increase the absorption of amino acids and protein from the gut due to the increased time taken to digest it. Since casein protein slowly enters the blood stream, it has very little impact on protein synthesis. It has a powerful effect, however, in suppressing protein breakdown. In other words, it’s an awesome muscle-sparing protein. Due to this slow digestion rate, casein is especially suited just before bed, as the protein may be released steadily whilst asleep, helping the body recover and rebuild muscle without having to wake up for that midnight protein fix.

Milk Protein Isolate & Concentrate

Another protein you may come across is Milk Protein Isolate or Concentrate. Milk protein concentrate (MPC) is produced from skim milk by a series of processes that includes ultrafiltration, evaporation and drying. MPC contains undenatured forms of both casein and whey protein. The level of protein, lactose and minerals present varies depending on the degree of protein concentration. Ultrafiltration determines the composition of the MPC while evaporation and drying are used to remove water. Due to the low level of filtration and refinement high quality Milk proteins contain a high level of Micellar Casein, typically 80% micellar casein and 20% whey. Micellar casein is becoming popular for use at nighttime and in sustained release protein formulas, and due to it being in a “raw” state offers many immunological benefits. It is also much higher in naturally occuring glutamine, bioactive properties, and growth factors compared to other proteins. The bioactive fractions contained in abundance in micellar casein and good undenatured whey protein concentrates have a noticable effect on muscle growth, protein digestibility, protein quality and mineral bioavailabilty

Soy Protein

Used mainly by vegetarians, this may offer some benefits over other proteins, especially to dieters. Soy protein is derived from a plant source and most people probably think of vegetarians and tofu when thinking about soy. Whole food soy products have been around in the health food market for a long time now but only recently have companies in the sports field developed soy protein supplements. Soy protein isolate is very high in glutamine as well as being high in BCAA’s. Also of benefit is the possible enhancement of the metabolic rate. Research has shown increases in Thyroxin (T4), thyroid stimulating hormone (TSH) and triiodothyronine(T3), all of which contribute to increasing the metabolic rate, helping to increase fat loss and maintaining a healthy metabolism whilst dieting. There is some controversy surronding soy protein use, especially soy protein use by males. Soy products contain “phytoestrogens”, plant chemicals that can have some of the same effects on the human body as the female hormone estrogen. This is useful for controlling symptoms of menopause, but for use by athletes and healthy women this is highly undesirable. Some proponents of soy protein say that in high quality soy protein isolates the levels of phytoestrogens are negligible so this problem is avoided, however there are also some that say soy in its pure form is better for you and that the filtering process causes more negative side effects among users.

Egg White Protein

Egg White, aka Egg Albumin, is one of the old campaigners that has always provided a good source of protein. Before the advent of whey protein this was considered the best protein source available. It has a particularly good amino acid profile with whole egg having a BV of 91 and egg white (egg albumin) a BV of 88. Egg whites as a whole food are the mainstay of many people’s protein requirements and are an ideal source of protein due to being low in fat and carbs with one egg white containing about 4-5grams of protein. Egg white is also available in powder form with only trace levels of fat and carbohydrates present. While whole egg has a higher BV egg white it contains a high amount of saturated fat, and so whole egg intake should be kept low.

Protein Blends

Blends are also available in whey protein supplements with products available consisting of blends of whey protein concentrates & isolates, added L-Glutamine, phenylalanine, and other amino acids, which can help increase recovery rates as well as improving muscle growth. Meal Replacements and Mass Gainers will often contain a blend of many different proteins. This makes a more complete protein source due to their diverse amino acid profiles and BV’s and each of the individual proteins benefits can offset another proteins deficiencies. This may mean better recovery rates and muscle development compared to relying on one protein source, as well as making it more convenient as several different food types don’t have to be eaten to get the benefits of each protein. __________________

Almost Everything You Need To Know About Whey Protein

Almost Everything You Need To Know About Whey Protein
To build muscle you have to train hard, sleep well, and eat your protein. Pretty simple really. But with so many different protein sources available many people are confused about what their personal requirements are and so are not eating enough and are eating the wrong types of foods. When doing any form of training, whether for strength and muscle gains in the gym, endurance work including running, cycling and swimming or for team or individual sports, protein is crucial for aiding in recovery and helping rebuild damaged muscle tissue.

Protein contains Amino Acids and Branch Chain Amino Acids (BCAA’s) which are the building blocks for muscle. Without sufficient amino acids the body cannot repair and build muscle and so recovery from muscle damage done through training can be slow or nonexistent. The body can be in a catabolic state, using more protein (muscle) than it is rebuilding. Different proteins contain different amounts and types of amino acids as well as offering different absorption and digestion properties so benefits can be gained from using combinations of proteins depending on training and dietary requirements.

Good protein is obtained from whole food protein sources like turkey breast, tuna, chicken breast, lean red meat, cottage cheese and milk, and from protein supplements, popular today due to convenience, ease of use, and economy.

Whey Protein
By far the most popular protein supplement available today is whey protein. Whey is one of the two major proteins found in milk (casein is the other) and is isolated from milk as a by product in the production of cheese and casein. Pure whey contains a large amount of the milk sugar lactose, as well as a variety of proteins, fat and cholesterol.
Whey traditionally used to be considered a waste product and dumped on fields and into the nearest lake. Fortunately whey was discovered to contain high quality proteins and somethods have been devised to remove as much of the undesirable lactose, fat and cholesterol as possible from the protein. Original methods developed included acid treatment and high temperature drying. This unfortunately destroyed much of the protein and ruined the quality of the protein extracted.

New methods have been developed that can extract the protein from the whey while maintaining its quality. The most common methods today include ultra-filtration, micro-filtration, ion-exchange and cross flow micro-filtration. Ultra-filtration and micro-filtration use a low temperature process where the proteins are physically separated by filters. The ion-exchange process removes the protein through an ion-exchange column that takes advantage of the specific electronic charges of the protein, fat and lactose contained in the whey and uses opposite charges to extract each individual component. Crossflow micro-filtration uses natural, nonchemical ceramic membranes to separate the undenatured whey protein from the fat and denatured protein.

All of these processes result in a high quality whey protein, low in fat and lactose. Always be sure to check the label for which method or methods have been used, as some of the cheaper proteins may use whey proteins that have been processed by cheaper acid treatment or high temperatures and contain high levels of undenatured proteins. Undenatured proteins are unusable by the body and result in the whey having a bitter taste when consumed. A good quality protein powder will always list in the ingredients panel or on the label whether it is microfilltered, ultrafiltered or ion-exchange. If it simply lists whey protein concentrate or isolate you can only assume that it contains a cheaper form of protein.

Benefits of Whey Protein

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There are several benefits to choosing whey protein over other protein sources. Whey protein has an extremely high biological value (BV) afforded to it (Whey Protein BV = 104 with Whey Peptides having a BV between 110-159). The BV of a protein is essentially a measure of how well it is utilized by the body, and takes into account the amino acid profile, solubility and digestibility of the protein. Whey protein is an ideal source of protein post workout as it is absorbed extremely quickly to help rebuild damaged muscle.

Whey protein contains the highest percentage of BCAA’s of any protein source as well as high levels of essential amino acids. BCAA’s protect muscle from protein breakdown and help to stimulate protein synthesis or muscle growth. Whey protein also contains protein fractions. These are the active components that high quality whey proteins should contain. These include Alpha-Lactalbumin, Immunoglobulins, Glycomacro-peptides and Lactoferrin. These components possess properties that support the immune system, act as antioxidants and can help with cell growth and repair in the body.
Essential amino acids are important as the body cannot manufacture these itself and relies on getting them from the diet.

Whey protein may also suitable for some lactose intolerant individuals as it is extremely low in lactose with some whey protein isolates being virtually lactose free.

High quality whey proteins tend to be relatively expensive, with whey protein isolates being the most expensive source of protein available. Many companies produce several different sizes with the larger containers being more economical. Whey protein is also low in the essential amino acid phenylalanine as well as glutamine when compared to other protein powders. Many brands add these two components to help increase the BV of the protein and improve its effectiveness.

With so many protein powders on the market you could be excused for not worrying too much about what sort of protein you use. Many people probably don’t care about whether the protein they are using is instantised, partially hydrolysed, ultrafiltered, ion exchange whey protein isolate with low molecular weight whey peptides, featuring full spectrum whey protein fractions, including Glycomacropeptides, Beta Lactoglobulin and Lactoperoxidase. If you understood all of that then you probably don’t need any help. But if you’re like the majority of people who base their decision on whatever they find tastes best or which one your favorite bodybuilder used to pack on twenty kilo’s of solid muscle, then you may find some of the following information useful.

While it may not be necessary to know exactly what all these terms mean, if you want to be able to make an informed choice and get the most from your training, it can be of benefit to know a few of the basics.

Whey Protein Basics

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Lets start out with the two major types of Whey Protein – Whey Protein Concentrate (WPC), and Whey Protein Isolate (WPI). As stated earlier Whey protein is a by-product of cheese and casein production. Pure whey contains a large amount of the milk sugar lactose, as well as a variety of proteins, fat and cholesterol. To remove the undesirable components and produce a more pure protein, different filtration techniques can be employed. The most common are ultrafiltration and microfiltration, all of which are low temperature methods and so avoid denaturing the protein.

Denaturing of protein, which occurs through the use of cheaper extraction methods using high temperatures and acid treatment, destroys the important protein fractions, lowering the biological activity or effectiveness of the protein. Denaturing can also occur after manufacture due to high temperatures. Never expose whey protein to high temperatures and direct sunlight for extended periods. Avoid leaving protein in a hot car, next to the oven in the kitchen or any other source of heat. Also avoid using whey protein in recipes that use high heat – muffins, pancakes etc, as this may denature the protein as well.

WPC & WPI
High quality WPC’s are typically 70-85% protein, and are reasonably low in fat and lactose.
WPI’s however are typically greater than 85% protein, with some being over 90% protein. The most common extraction methods used to produce WPI’s are Ion-exchange (IE), Cross flow Microfiltration (CFM) and Ultrafiltration (UF). Because of the extra cost involved in the production of CFM and ultrafiltered whey isolate the majority of supplement companies use ion-exchange whey.

The Ion-exchanged (IE) process produces the most pure protein, gram for gram (around 95% protein), when compared to microfiltration and removes the protein through an ion-exchange column. This takes advantage of the specific electronic charges of the protein, fat and lactose contained in the whey and uses opposite charges to extract each individual component. Unfortunately this process uses chemical reagents to control the electrical charges. This can change the pH level and denature the whey by destroying some of the biologically active protein fractions.

Crossflow Microfiltered (CFM) Whey Isolate is produced by passing the whey protein concentrate through natural, nonchemical ceramic membranes to remove the fat and denatured protein and is typically around 91% protein. Since chemicals aren’t used in this process, very little of the protein is denatured so the protein retains the important protein fractions.

Protein fractions
Protein fractions are the active components of whey that have their own unique effects on health and can help enhance immune function and improve recovery from training.

These include:
Beta-Lactoglobulin - This is present in the greatest amounts but unfortunately is considered an allergenic fraction in whey. Good whey proteins should be less than 50% Beta-lactoglobulin, however, the ion exchange process isolates this particular fraction easily and so Ionised WPI’s will be quite high in this. To avoid any allergies from this, avoid whey proteins with higher than 70-80% of Beta-lactoglobulin. The higher the percentage of Beta-Lactoglobulin, the lower the percentages of the higher biological value fractions.

Alpha-Lactalbumin - This nutritious fraction is found in the second highest levels at around 15-20% and can also be found in mother’s milk.

Immunoglobulins (IgG) – This fraction helps to stimulate the immune system with IgG’s having important antibody activity within the body, helping support the immune system and preventing disease.

Bovine Serum Albumin (BSA) - This fraction is a precursor to glutathione. Glutathione is an essential water-soluble antioxidant in the body that protects cells and serves as a primary detoxifier of harmful compounds such as peroxides, heavy metals, carcinogens and many more. Betalactoglobulin and IgG fractions are also important sources of glutathione.

Glycomacropeptides (GMP) - GMP is a powerful stimulator of cholecystokinin, which plays many essential roles relating to gastrointestinal function, including the regulation of food intake. In addition to being a regulator of food intake, cholecystokinin (CCK) stimulates gall bladder contraction and bowel motility, regulates gastric emptying, and stimulates the release of enzymes from the pancreas. The pancreatic enzymes are critical for the complete digestion of fats, proteins and carbohydrates and therefore the full nutritional realization of food. Also, CCK has the effect of slowing the overall digestive process by slowing intestinal contractions, thus giving the digestive enzymes more time to work on their respective substrates resulting in more complete absorption. In animals, a rise in cholecystokinin is followed by a large reduction in food intake, as by slowing digestion, one perceives the “full” feeling longer following a meal.

Lactoferrin (LF) - This is quite an important fraction for its immune enhancing effects. Lactoferrin (LF) is found in tiny amounts in the body, yet appears to be a first-line immune-system defence. LF is a powerful antioxidant and strongly inhibits iron-dependant free radical reactions by directly binding iron. This iron binding effect results in the inhibition of iron dependant bacteria growth, and can block the growth of many pathogenic bacteria and yeast. Its antimicrobial action may also improve antibiotics. In the digestive tract, LF may help by stimulating intestinal cell growth and enhancing the growth of “good” intestinal microflora.

Lactoperoxidase, Lysozyme, Growth Factors - These are very minor fractions yet are reported to be the most biologically active. Lactoperoxidase (LP) has a high antimicrobial activity, and inactivates or kills a wide spectrum of microorganisms.
Lysozyme, present in only very small amounts in cow’s milk, possesses antibacterial activity against a number of bacteria and works synergistically with lactoferrin against bacteria such as the Salmonella species. Lysozyme is found in saliva, tears, and other body fluids, where it acts as a natural antibiotic.

Growth Factors include IGF-1 and IGF-2. IGF-1, or Insulin-like Growth Factor, is the hormone released during growth hormone metabolism, the amount produced which determines the extent of growth in children and the building of muscle and lean body mass in adults. Studies have shown that IGF-1 rises in direct proportion to the quality and quantity of protein in the diet.

Hydrolysing (predigesting) whey to make di-, tri-, and oligo-peptides (short & long chain amino acids), increases the bioavailability (BV) of the whey, further increasing the release of IGF-1.

As you can see, the greatest differences between the two types of WPI lies in the immunological and digestive implications of the proteins, with IE WPI missing three significant protein fractions, Lactoferrin (LF), lactoperoxidase (LP) and Glycomacropeptides (GMP).

Hydrolysates & Peptides
Hydrolysates are essentially smaller proteins. These are produced by subjecting proteins to digestive enzymes, which breakdown the large protein molecule into many smaller proteins. These proteins can be broken down into peptides (chains of two amino’s) or polypeptides (chains of three or more aminos), and are broken down until they are the right size for absorption.

This process occurs naturally during digestion but can take some time, up to several hours for whole foods. So it is possible to buy whey proteins with added peptides or “predigested” hydrolysates. Predigested hydrolysates are when the proteins are exposed to natural enzymes from plant or animal sources. Protein hydrolysates are of benefit as they more easily and more quickly absorbed.

These can be most beneficial after training when there is an increased need for amino acids. The aminos are required to prevent protein (muscle tissue) breakdown, so the faster they can be absorbed the better. Another factor effecting absorption rates is the molecular weight of the formula. The lower the molecular weight of the protein the faster the absorption. Whey proteins with added whey peptides will often state the weight in Daltons (D) of the protein: i.e. MW 500D (very low molecular weight), MW 80,000D (high molecular weight).

What To Choose?

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Choosing which protein to use depends on what you are looking for. Using Whey Isolates, Hydrolysed proteins and Whey proteins with added peptides will offer increased recovery when used straight after training due to their quick absorption. However during the course of the day when absorption rates aren’t quite as important, the use of the more basic proteins such as whey concentrate, casein and whole food protein sources may be more economical. Many of the whey proteins available today use a blend of two or more different wheys with some having added amino peptides. These are of benefit as they offer rapid absorption yet are more economical than some of the more pure whey protein isolates.

Some popular whey proteins compositions are:
Pure Whey Protein Concentrates
Pharmasports 100 % Instantised Whey – Ultrafiltered WPC. Approx 77% protein.
Reactiv Defining Whey – Ultrafiltered WPC. Approx 77% protein.
Leppin Ultimate Whey – Ultrafiltered WPC. Approx 77% protein.

Whey Protein Concentrate/Isolate Blends
Balance 100% Whey – IE WPI, UF WPC, Hydrolysed WPC, added L-glutamine, L-arginine. Approx 80% protein.
EAS 100% Whey – WPC, WPI. Approx 77% protein.
Optimum Nutrition 100% Whey – MF WPI, IE WPI, UF WPC, Hydrolysed Whey Peptides approx 79-82% protein

Pure Whey Protein Isolates
Balance Ion Exchange Whey – IE WPI. Approx 88% protein (flavoured)
Balance Ion Exchange Whey Unflavoured Approx 92% protein
Horleys ICE Whey – Cation Exchange WPI, approx 90% protein

Most people should find that a good WPC meets their protein requirements. WPI’s may be of benefit to competitive bodybuilders needing extremely low carb proteins and rapid digestion, however as an everyday protein WPI’s can get expensive and because many of them (the Ion exchange WPI’s) are denatured they don’t offer the same immune and recovery benefits that a good WPC can.

Want to Find New Zealands Biggest and Best range of High Performance Sports Nutrition Supplements and Sports Training Gear – including the Worlds Highest Quality Whey Protein Powders? check out www.endorphinsystems.com

How to use Creatine Monohydrate

Creatine Monohydrate – what you should know about Creatine

Creatine Monohydrate is probably the most popular sports supplement on the market today, being one of the most effective supplements available for increasing explosive power, strength and aiding lean muscle gains. It is most commonly sold in powdered form, and capsules, and is also available in a liquid form which has yet to be proven effective (One particular brand of Liquid Creatine Serum has been pulled from the New Zealand shelves and the importers fined $70,000 for false claims). Creatine is also commonly available mixed with carbohydrates or “transport systems” designed to improve creatine utilisation/absorption. Creatine is also found naturally in wholefoods including fish and red meat (approx. 3-6 grams of creatine per kilo) and is also formed in the liver from the amino acids arginine, glycine and methionine.

Creatine supplementation works by increasing the amount of phosphocreatine, a high energy phosphate compound, in the body. Phosphocreatine is the second source of energy used for muscular contractions after ATP (adenosine-tri-phoshate) is used up. ATP is the primary energy source into which all other fuels are broken down and is what is used in the mitochondria in the muscle cell to produce energy. It is stored in the muscle and is available for instant energy. Only enough ATP for about 5 seconds of maximum contraction is stored in the muscle.

Once used for energy, the ATP molecule loses a phosphate molecule and converts to ADP (adenosine-di-phosphate) which is biologically inactive. Phosphocreatine regenerates the ADP back to ATP by providing its own phosphate molecule. Once the phosphocreatine is used up, ATP has to be regenerated through the metabolism of substrates such as glycogen, fatty acids and amino acids.

By loading and then using a maintenance dose of creatine you increase the amount of phosphocreatine available in the body to convert ADP to ATP. This results in a greater length of time over which the muscle can be exercised and a greater workload exerted upon the muscle. This then leads to greater muscle growth and strength.

Another effect creatine has is an increase in the amount of water bought into the muscle cell along with the creatine. This results in the increased pump users exhibit when loading on creatine and maximises the size of the muscle. This extra water is thought to increase the muscle cell volume, activating more muscle protein and glycogen synthesis, reducing muscle breakdown and increasing muscle mass. Due to this extra water being pushed into the muscle cell, extra water should be consumed whilst using creatine.

If you find yourself getting headaches or cramps when using creatine, it will be because you aren’t consuming enough water and hence are becoming dehydrated. While using creatine it is best to avoid drinking alcohol as, due to its diuretic action, this can cause you to excrete alot of the creatine from the body. Also it is best to avoid coffee and caffeinated beverages as these also act as diuretics, stripping water from the body, causing dehydration. Much of this diuretic effect can be avoided by increasing your water intake – drink an extra glass of water for each caffeinated beverage consumed.

Creatine may also act as a Lactic acid buffer. Lactic acid is a byproduct of the conversion of glycogen, glucose and fatty acids into ATP. By having ample stores of phosphoocreatine ready to convert ADP to ATP, the use of these alternative fuel sources is reduced, thus limiting the amount of lactic acid produced resulting in less muscle soreness and improved recovery.

HOW DO I USE CREATINE MONOHYDRATE?

CREATINE LOADING PHASE – DAYS 1 to 5:
It is recommended to load for five days and then go on a maintenance phase for 5 to 8 weeks. During the loading phase (5 days) it is suggested to use 4-6 serves daily, each serve being a heaped teaspoon – approx 5 grams, spread over the course of the day.

CREATINE MAINTENANCE PHASE – 5-8 weeks:
During the maintenance phase (up to 8 weeks) you can use 3 to 5 grams daily. After the maintenance phase it is recommended to have a break from creatine use for 1-2 weeks before beginning the “cycle” again if desired.

The most important time for the use of creatine, as with most other supplements, is within an hour of completing training when the body is most responsive and requires all the nutrients it can get for optimum recovery. During the maintenance phase you would therefore use one serve post workout and if required, another serve approximately 8-12 hours before or after training (depending on time of day trained).

There are now studies showing that the loading phase may not be required and that users will be able to get similar results on just a maintenance dosage only. Typically these studies showed that after a month or so of regular low doses (i.e. 5 to 10g per day) bloodlevels of creatine were found to be the same as after one week of loading. The benefit of loading is that you reach this level sooner and start getting the full benefits of creatine supplementation. This is down to the individual and so it may be a case of experimenting with the dosage level and finding the one most suited to your body and training requirements.

CREATINE AND CARBOHYDRATES

Many users find that they get better results from creatine when combined with high glycemic (High GI) carbohydrates. High GI carbs result in an insulin spike within the body. This helps with the uptake of creatine as the creatine is pushed through the muscle cell membrane by the insulin. This can be acheived either by consuming 5 grams of creatine with grape juice (approx 250-300ml provides 30 grams carbs), some other form of simple carbs (white bread),Waxy Maize Starch, Maltodextrin or dextrose monohydrate. Dextrose monohydrate, also known as glucose, is sold as “Brewing Sugar” in home brew stores and supermarkets (around $5 per kg) and is a very cost effective solution for increasing the insulin response.

NOT ALL CREATINE IS PURE CREATINE

All good Sport Nutrition brands these days use Creatine that is certified to be free from impurities and heavy metals. The two biggest manufacturers of certified creatine are Pfanstiehl (USA) and Creapure (manufactured by AlzChem Trostberg GmbH in Germany). Creapure would now be recognised as the biggest producer of creatine and highest quality and purity, having produced creatine from the mid 1990’s. Top brands now choose Creapure – Prolab Nutrition, Optimum Nutrition, Universal Nutrition, Reactiv Defining Nutrition, and Pharmasports being amoungst them.
Most reputable manufacturers source creatine from these producers and are then licenced to carry a logo on their product label to let consumers know that the creatine is tested and free from any impurities.

Sadly there are still companies out there willing to make a fast buck at the expense of quality and a disregard for the safety of consumers who use cheaper creatine manufactured in China with questionable quality control, so always look for either the Pfanstiehl logo or Creapure logo on the product. If you are using a brand without either of these two logos, then it is possible that the creatine contains dangerous levels of impurities and will do you more harm than good. Even if you think it is a reputable Sports Nutrition brand, if they aren’t willing to state where the creatine is manufactured, avoid it. Cheap creatine can contain a lot of impurities and so you may not get the results you should, as well as potentially poisoning yourself whilst using it.

CREATINE MYTHS

There are many myths surrounding creatine use, the most significant being that creatine use can cause kidney or renal problems. This is totally unfounded and based on a study conducted on humans with pre-existing kidney problems. No studies on healthy individuals has shown any longterm negative side effects. In a 1999 study, no detrimental kidney effects were noticed in long term users (10 months to 5 years) compared to a control group [1].

Other common myths are that it can cause dehydration, cramping, nausea and water retention. True, most users will experience increased muscle cell hydration as creatine draws fluid into muscle. This accounts for the initial weight increase that most users experience. Any cramping is due to the user not drinking enough fluids to counter this, so it is always suggested to increase water intake whilst using creatine.

Creatine is possibly the most studied performance enhancing sports supplement available. No other creatine alternative, creatine ester, creatine analogue or creatine based supplement has been shown to be as effective in peer reviewed clinical studies as creatine monohydrate powder. Current studies indicate that short-term creatine supplementation in healthy individuals is safe. [2]

There has been much controversy over the incidence of muscle cramping with the use of creatine, mainly pushed by manufacturers of so called “buffered creatine formula’s”. However a study conducted at the University of Memphis showed no reports of muscle cramping in subjects taking creatine-containing supplements during various exercise training conditions in trained and untrained endurance athletes. [4].

And in a 2003 study, no detrimental overall health effects were noted in a 69-item panel of serum, whole blood, and urinary markers of clinical health status in athletes. All groups, including those in the longest range of 12–21 months, (mean 19.3 ± 2.4 months, n = 17) were not seen to have any significant differences between the control group. [3]

Pure Creatine Monohydrate powder should be the first supplement of choice for anyone serious about increasing muscle size and strength in the gym. There are many new creatine formulas all promising great things, however Creatine Monohydrate is still the only creatine product to have been studied extensively and proven to work. If you haven’t used creatine before always start with Creatine Monohydrate – don’t worry about esters, creatine analogues or buffered creatine – a few good cycles of pure Creatine Mono should give you the best results.

REFERENCES:
1. (Medicine & Science in Sports & Exercise. 31(8):1108-1110, August 1999. Poortmans and Francaux
2. (Robinson et al., 2000)
3. (Kreider R. et al, Molecular and Cellular Biochemistry).
4. (Kreider R. et al, 1998).

Want to Find New Zealands Biggest and Best range of High Performance Sports Nutrition Supplements and Sports Training Gear – including the Worlds Highest Quality Creatine – check out www.endorphinsystems.com

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