Supplements
- 5-htp
- Aloe Vera
- Amino-acids
- Antioxidants
- Bilberry
- Black Cohosh
- Bromelain
- Calcium
- Chamomile
- Chromium
- Co-Enzyme q10
- Cranberry
- Creatine
- Dandelion
- Echinacea
- Evening Primrose Oil
- Feverfew
- Fibre
- Fish Oils
- Folic Acid
- Garlic
- Ginger
- Ginko-Biloba
- Ginseng
- Glucosamine
- Glutamine
- Goldenseal
- Gotu Kola
- Green Tea
- Human Growth Hormone
- Iodine
- Iron
- Liquorice
- Magnesium
- Milk Thistle
- Selenium
- St. Johns Wort
- Vitamin A
- Vitamin B1
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- White Willow Bark
- Zinc
Creatine
What is it?
Found in high concentration in meat and theoretically increases energy substrate availability.
What does it do?
Creatine supplementation clearly increases intramuscular concentrations of creatine phosphate and boosts performance. Creatine phosphate maintains a high concentration of ATP in the muscle during periods of muscular exertion.
Common Uses
This energy source is critical at the start of a sprint and other high intensity activity, and supplementation would be expected to delay fatigue.
Dosage
Creatine is taken as a supplement in the form of creatine monohydrate because the phosphorylated creatine does not pass through cell membranes. Five days of supplementation at high dose (20g/day) maintain high muscle levels for several weeks; smaller daily supplements (3g/day) take longer (2 weeks) to achieve the same creatine muscle levels. The typical diet in the U.S. contains approximately 1g of creatine per day. However, if adequate amounts are not taken in the diet creatine is synthesized by the body. Creatine is not retained by all individuals, and these individuals would not be expected to benefit from the supplement
Caution
There are no reputable reports on risks to healthy young athletes from creatine ingestion. However, with the current widespread use of this product, any adverse effects are likely to emerge in the near future.
Caution - Consult your doctor before taking supplements, especially if you have a medical condition or are pregnant.
All information provided regarding supplements should be used as guidelines. The Osteopathic Rehabilitation Centre takes no responsibility for the incorrect use of supplements and advises all readers to seek advice from a Certified Nutritionist before taking supplements.