What Is Creatine… and Should You Be Taking It

Over the past several decades, countless dietary supplements have flooded the golf fitness scottsdale industry claiming to do everything from improving performance to dropping body fat in a few short weeks. The unfortunate truth about many of these products is that most are not regulated by the US Food and Drug Administration (FDA), and may contain variable quantities of the desired supplement, filler ingredients, and even contaminants that may be harmful if ingested. Creatine, on the other hand, is available over the counter and in various forms, and is not screened for or banned by the World Anti-Doping Agency (WADA), the International Olympic Committee (IOC), or the NCAA.

Since creatine grew in popularity in the early 1990s, 1,000+ clinical trials and studies have been conducted with billions of servings of creatine ingested. Creatine is now regularly used among recreational, collegiate, and professional athletes as one of the most popular sports dietary supplements on the market, with more than $400 million in annual sales. Creatine in supplement form is a tasteless, crystalline powder that readily dissolves in liquids when in monohydrate form. Roughly 95% is stored in skeletal muscle in fast twitch, type II fibers. It serves as an energy substrate for the contraction of skeletal muscle with the intention of creatine supplementation being to increase phosphocreatine levels in muscles, as well as free creatine, with the goal of postponing fatigue, for performance enhancing results.

golf fitness scottsdale

golf fitness scottsdale

Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which helps aids in the performance of high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (muscular dystrophy, Parkinson’s, Huntington’s disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. These studies provide a large body of evidence that creatine can not only improve exercise performance but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads.

In terms of its general makeup, creatine is a nitrogenous organic compound found in muscle that is available in the diet through consumption of milk, red and white meat, fish, and mollusks, with meat and fish providing the richest sources. A typical non-vegetarian diet supplies anywhere from 1 to 2 g of creatine per day. An average 155 lb young man has a creatine pool between 120 and 140 g, varying by muscle fiber type and muscle bulk.

In a normal diet that contains 1–2 g/day of creatine, muscle creatine stores are about 60–80% saturated. The most effective way to increase muscle creatine stores is to ingest 5 g of creatine monohydrate (or approximately 0.3 g/kg body weight) four times daily for 5–7 days. A loading dose of creatine is often used prior to implementation of a daily maintenance dose. Some studies have indicated that creatine stores can be increased without a loading dose, albeit over longer periods of time. A commonly accepted loading dose regimen is 20 to 25 grams per day, divided 4 times daily for 5 to 7 days. After the loading phase is complete a 5-10g per day dosage is required for maintenance.

Despite the large body of research supporting supplementation of creatine, the majority of the products on the market are not regulated by the FDA. This illustrates the importance of putting your trust into products like DotFit’s creatine monohydrate that is NSF certified for sport, which means it’s third-party tested and guaranteed to be both safe and effective.

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IS CRUX FITNESS WORTH IT? WHY SHOULD I JOIN THE GYM IN RICHMOND?

James had a New Year resolution of staying fit. He enrolled for a gym membership in Richmond fitness on 1stJanuary and went to exercise for the next 8 days. After 8th Jan, he started feeling lazy and went to gym on alternate days. After continuing this for a month, he skipped the gym for months. He gained a lot of weight during the last few months and doctors have advised him to opt for a surgery to shed off the extra weight from his body.

82% of the people have this New Year resolution – “This year I am going to get fitter.” This is the main reason why all gyms are fully crowded in the first week of January. As the time passes by, people lack motivation and stop going to the gym. Crux Fitness motivates and inspires the people all the year round to live a healthy lifestyle.

HERE ARE SOME MAIN REASONS TO JOIN RICHMOND FITNESS:

richmond fitness

IMPROVE YOUR HEALTH

We all are aware of the health benefits of exercise and workout. Going to the gym on a regular basis has a positive impact on your health. One can prevent several health issues such as heart diseases, hypertension, diabetes, stress, and many more chronic diseases. A few hours of exercise each week can do wonders to your health and fitness. Bid goodbye to all your health problems by hitting the gym for a few minutes daily.

MODERN EQUIPMENT

One major benefit of joining gym is that you get access to a wide range of equipment and machines to make you healthier and fitter. Whether you want to lose weight or build muscles, the gym has multiple options to help you achieve your goals faster.

HEALTHY ROUTINE

Crux Fitness in Richmond focus on the overall health and fitness of a person. The team of expert nutritionists, personal trainers, and physiotherapists guide the members to follow a healthy routine by including healthy diet, exercise and workouts according to the body requirements, and others. You would be able to improve your health and well-being at Richmond fitness.

BOOST IN ENERGY LEVELS

Once you start working out on a regular basis, there would be a boost in your energy levels. People also experience enhanced mood due to release of endorphins. You will feel better all the day long after a few minutes of workout session.

MAKE NEW BUDDIES

Some people love social environment at the gym and this is a great motivating factor for them to go to the gym daily. When you meet like-minded people who love fitness, you will be motivated and generate better results. Gym is a place to socialize and connect with other members and share your goals so that you can stick to them.

The trainers at Crux Fitness use a mix of exercises and fun activities to keep the clients interested and engaged. Each client is offered customized and tailored workout plan depending on their body condition, health concerns, and fitness goals. No more excuses that you do not have time to exercise. You need to realize the importance of fitness and visit the gym according to your schedule.

Read Full article on https://www.cruxfit.com/is-crux-fitness-worth-it-why-should-i-join-the-gym-in-richmond/

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