Bodybuilding Enhancing Supplements

Bodybuilding Enhancing Supplements

The performance enhancing supplements include creatine, caffeine and energy drinks.

Caffiene and Energy Drinks

Many energy or 'boost' drinks that you can buy from many shops and convenience stores contain caffiene and carbs. Caffeine can increase release your fat store release rate such that there is more fat available as a fuel. When caffiene is combined with carbs in an energy drink then you can feel more awake and energetic, and this can help you train harder (only a little harder in my opinion) in the gym.

Creatine Monohydrate

Creatine (or more accurately creatine monohydrate) is one of the most popular supplements in the bodybuilding world. It can help you add an extra rep or two to your works sets. It can make you feel energised and full of beans. Some people do show the same positive response to creatine supplementation, but this is probably because they eat a lot of meat. Creatine occurs naturally in your body and you consume it in a regular diet that contains meat and fish, but supplementation can be useful to save you eating a lot of meat, or for vegetarians.

So how does creatine work? Well, it is associated with the ATP (adenosine triphosphate) system of your body. ATP is like raw energy that is in your body's cells and is the most 'high-octane' fuel in your body and is what you burn when doing an intense work set. Most people store about 8 to 10 seconds worth of ATP in their cells so when you have done your work set (or during it) you can run out of it - but don't panic! The by-product of burning this ATP is ADP (adenosine diphosphate - in other words ATP minus 1 phosphate). Your body (a clever thing) will remake ATP by combining the ADP that you have just produced after a hard work set with creatine phosphate - the creatine gives its phosphate to the ADP to make ATP, and hey presto, after a short rest of 30 seconds or so your ATP stores will be replenished and you are ready for another all out effort with a weighted bar. Creatine makes your cells absorb more water and you have to drink plenty of water if you supplement with creatine (monohydrate) or you can get muscle cramps. Because of this cellular uptake of water, creatine can add muscle mass (but as water) and can make you look bigger.

Is creatine safe to take? Because of its popularity creatine has been one of the most researched supplements, and many studies have shown it to be very safe (it is after all made by the body). Very few studies (if any) have shown that it may be harmful, but absence of evidence is not evidence of absence! Some people claim that creatine can harm your kidneys and liver but the advice here is if you have liver or kidney disease then be cautious (I would not take it under those circumstances), and get advice from a Doctor before taking it.

Disclaimer: Neither nor the author of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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