Creatine - for any athlete

Any athlete (professional, amateur or weekend warrior) searching for legitimate ways of enhancing their physical performance has undoubtedly heard of creatine. If used properly, this safe, legal and effective supplement will enhance your athletic performance in ways never before imagined.

Scientific research has shown that creatine promotes muscle growth, improves athletic performance and accelerates recovery following strenuous exercise. Moreover, new research is now showing that creatine enhances overall anabolic (tissue building) potential and promotes good health and longevity.

However, in order to reap creatine’s full range of benefits it is imperative that one first sets the stage - metabolically speaking. Unfortunately, this information is not easily accessed by the layperson. Moreover, many creatine informational websites misinterpret existing scientific studies and disseminate potentially harmful advise about the “proper” use of creatine.

Dr. Alfredo Franco-Obregón now shares his insights about sports supplementation with a guide that reveals the truth about creatine and the many ways in which it can help you achieve your true athletic potential - at any age.Optimize your creatine use!
Taking exorbitant amounts of creatine is pointless and ultimately unsafe. Most of us can get away with taking much less creatine than suggested by the manufacturers, without sacrificing any of the gains.

The guide is written so that even a layperson will quickly learn how to implement a straightforward supplementing regimen into their daily routine that will allow them to reap creatine’s full range of benefits at the most affordable price and with the least amount of stress to their system.

For the more scientifically minded, this comprehensive guide also analyzes the most recent scientific studies examining the effects of creatine supplementation on athletic performance and overall health. Obtaining this information is the first step to opening the door to a longer, more fruitful, athletic career.

Nutrition and Athletic Performance

Whether you are a first-time participant at the community sport level or a national team athlete, proper nutrition is essential to overall good health and optimal athletic performance. Participants of all ages and at all levels of competition are affected by good nutrition.
The rules of good nutrition are quite simple. Consume adequate food and fluid before, during, and after training or competition to help maintain blood glucose levels during performance, maximize performance, and improve recovery time. Athletes should be well hydrated before training or competition and they should also drink enough fluid during and after to balance fluid losses.
Coaching Association of Canada

Your training diet

Your training diet is the food you eat each day, all year round.
Food for a human is like fuel for a car – you want the best blend for top performance. For training, you need more fluid and more energy (carbohydrate and fat) than your less physically active friends. You also need more protein than a person who is not training.
Energy need increases as the amount and the intensity of exercise increases. Whether your sport requires short bursts of effort or is an endurance event, carbohydrate is the main source of energy.
As you consume more food to meet your energy needs, you will consume more protein, vitamins and minerals. Athletes who eat enough food to meet their need for energy to grow and train and who choose a variety of foods from the four food groups consume an adequate amount of all nutrients.

F L U I D S FOR ATHLETES

Fluids Are Important For All Athletes! Why?

- To replace water lost during exercise. -
- To avoid decreases in performance due to dehydration. -
- To help maintain core body temperature within acceptable limits. -
- To deliver carbohydrate during prolonged exercise (e.g., sport drink). -
- To provide electrolytes (sodium and potassium) lost through sweat (e.g., sport drink). -

MONITOR YOUR FLUID LOSSES:

• Ample, light coloured urine means well hydrated
• Dark, scant urine signals a need for more fluid
• Weigh yourself before and immediately after exercise – see “Fluids after exercise” below.

Fluids before exercise:
Drink plenty of fluid daily to maintain weight and adequate urine output.
• Drink 400 – 600 mL of fluid 2 to 3 hours before exercise.
• Drink 150 – 350 mL about 15 minutes before exercise.
Try this in training to find how much fluid is comfortable.
LIMIT beverages that contain caffeine and alcohol.

Fluids during exercise:
Drink enough fluid to maintain fluid balance.
• Drink 150 – 350 mL every 15 to 20 minutes. • Test how much you can tolerate without discomfort.
Athletes rarely consume enough to maximize the absorption rate of
the digestive system.
Fluids after exercise:
• Replace fluid loss by 150% (about 1.5 L per kg weight loss). For
example, if 2 kg weight loss, drink 1.5 L x 2 (3 L or 3,000 mL)
fluid.
• Include sodium with or in fluids consumed after exercise.
Sodium helps maintain plasma electrolyte balance and the desire to
drink.

IMPORTANT – AWAY FROM HOME
Although tap water may be “safe” to drink, variations in the bacteria may cause gastro-intestinal upset. Adding ice to drinks is the same as adding tap water.
250 mL = 1 cup = 8 fluid ounces
1 L = 4 cups = 32 fluid ounces
1 kg = 2.2 lbs.
Acclimatize:
If you expect to compete in a very hot environment, acclimatize yourself prior to competition by:
• Training in a similar environment prior to departure
• Travelling to the competition site at least a week prior to competition and gradually increasing your training in those conditions.
If you are not acclimatized and you are exercising in hot, humid conditions, make sure your fluid replacement drink contains sodium, lightly salt the pre-competition meal or choose foods containing salt (tomato or vegetable juice, salted crackers, low fat cheese).
FACTORS THAT ENCOURAGE FLUID CONSUMPTION:
• Easy access to the beverage
• Chilled drinks (about 10 degrees C)
• Flavoured fluids
• Sodium added (0.5 – 0.7 g/L to enhance flavour).
CARBOHYDRATE – ENERGY FOR ENDURANCE:
If exercising more than 1 hour, consume carbohydrate with your fluids.
• Commercial sport drinks containing 4% to 8% carbohydrate (40 – 80 g/L) are a suitable choice. Test sport drinks in training, not in competition. You can make a fluid replacement drink by mixing:
500 mL unsweetened orange juice
500 mL water
1.25 – 1.75 mL salt
One litre = 54 g (5.4%) carbohydrate and 0.5 – 0.7 g sodium.
Avoid salt pills:
Salt pills are too concentrated, need a lot of water for adequate
dilution, and can lead to vomiting and diarrhea.
Recovery after exercise:
• Drink 1.5 L of fluid for every kilogram of weight lost during
exercise.
• Consume high carbohydrate foods and drinks.
• Consume foods containing sodium (tomato or vegetable juice, pretzels, commercial soup, low fat cheese, salted nuts) and foods containing potassium (vegetables, fruit, milk, legumes, or meat)
to replace electrolytes.
DRINK BEYOND THIRST – exercise dulls the thirst mechanism.