All About Creatine. What is creatine? Creatine is an amino acid derivative constructed from arginine, glycine and methionine. It is produced naturally by the body in the kidneys, liver, and pancreas at a rate of about 1-2 grams/day. Creatine can also be obtained from food (particularly red meat) and supplementation. The uptake of creatine into muscle cells is an active process. 90-95% of creatine in the body is found in muscle. Creatine is degraded into creatinine and excreted in the urine at a rate of around 2 grams/day. Why is creatine so important? The energy needs of brief, rapid and powerful movements lasting fewer than 10 seconds, such as a short sprint, are met by the phosphagen system. This is where creatine phosphate comes in. Because creatine plays a major role in this system, more creatine means more potential ATP, which translates into improved performance on short-duration, high-intensity tasks. Uptake of creatine into muscle also has a cell volumizing effect by drawing water into the cell.
All About Protein Powders. Protein powders can be helpful if you aren’t getting enough protein from whole food, or if you want the convenience and portability of a protein source that won’t spoil easily. How are protein powders made? What’s the difference between types? Read on to find out. What are protein powders? Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including: RiceEggMilkPeaHempSoyCranberryArtichoke Along with protein, many manufacturers fortify their products with vitamins, minerals, greens (dehydrated vegetable or other plant products), additional fats, grains, fibre, and/or thickeners.
Most protein powders are a highly processed food supplement. Processing methods Although protein powders come directly from whole food sources, they’re not whole foods themselves. They’re created by extracting the protein component of the food, through a variety of processing methods. Protein concentrates Protein isolates. Protein. Protein requirements have been well researched and in recent years, while scientists are starting to agree on some key issues much more research is to be done before we fully understand this diverse nutrient. Public opinion however, tends to move in cycles with opinion being influenced by the media, the internet and pseudo-scientists.
It's no wonder many athletes are struggling to decide just how much protein they actually require? Why is protein important? Protein is an essential nutrient in the diet, being used to manufacture body proteins that have important structural and functional roles. Structural proteins are needed to build connective tissue, cell membranes and muscle cells. Regulatory proteins act as enzymes or transport vehicles. Do athletes require more protein? In the last 20 years, detailed research has enabled scientists to measure protein metabolism during exercise and recovery, and to monitor protein balance in athletes.
Do athletes need to eat more protein-rich foods? FAQ. Supplements in Sport - Why are they so tempting? The sports world is filled with pills, potions, powders, bars and drinks that promise to give the athlete a winning edge. The claims are emotive - better recovery, improved endurance, increased strength, loss of body fat, an enhanced immune system. If you are striving to be at the top, how can you afford to miss out on these miracles? And can you afford for your competitors to have these advantages if you don't? Surely if a supplement or sports food makes a promise to improve performance it must be true? Most people believe that government laws would prevent supplement companies from making outrageous or untrue claims about their products.
In Australia, supplements that belong to the pill, potion and powder category fall under the control of the Therapeutic Goods Administration (TGA). But many famous and successful athletes take supplements. So are supplements all the same? The answer to this is definitely not! Sports drinks (e.g. All About Caffeine. There’s nothing like a good ol’ espresso buzz before a morning workout; after all, research shows that caffeine can improve your athletic performance temporarily.
But is it GOOD for you? How does it work? We review the evidence. What is caffeine? Caffeine is a methylxanthine. Other common methylxanthines include theobromine and theophylline, which are found in cocoa and teas. Methylxanthines act as adenosine receptor blockers and phosphodiesterase inhibitors. If you have no idea what we just said, here’s some further explanation. Adenosine acts as the “brakes” in the central nervous system.
Phosphodiesterase is an enzyme necessary for the breakdown of the 2nd messenger protein cAMP within cells. In other words, caffeine prevents the body from slowing things down at a cellular level. Why is caffeine so important? Caffeine is the most widely consumed stimulant in the world and occurs naturally among several plants such as coffee bean, kola nut, tea leaf, and cacao seed. What you should know. Nutrition - Calcium: No bones about it. Nutrition - Calcium: No bones about it - part 2 - Matthew Barreau continues his review of calcium and the potential benefits of calcium supplementation Elderly individuals are usually the focus of calcium supplementation, because they are the ones who suffer more bone injuries.
However, it is the bone mass built up most in the pre-pubertal years, and it is during this time that proper calcium intake will be more beneficial in preventing osteoporosis[17]. Calcium intake, vitamin D, nutrition, and exercise are important modifiable factors that optimize bone accretion during adolescence[32]. In females, less than 90% of the total body bone mass is achieved by age 16.9, 95% by age 19.8, and 99% by age 26.2[35], giving even more credence to the old adage that an ounce of prevention is worth a pound of cure. Activity levels Aside from getting adequate calcium to ensure bone health, activity levels have also been linked. Another study showed that boys were 25% more active than girls. Physical Activity Amounts Case studies Athlete's needs. All About Nutrient Deficiencies. With the lack of variety in countless nutrition plans and the health of food dependent upon the ever-diminishing nutrients in soil, it’s no wonder that we’d be concerned with nutrient deficiencies.
Add regular bouts of exercise, stress and medications to the mix, and all of the sudden we have a recipe for major nutrient scarcity. How do you know if you’re deficient in nutrients? Are your lips cracked? You may be deficient in riboflavin, niacin or pyridoxine. Nutrient deficiencies can have a variety of effects throughout the body. Now don’t worry –- we’re not trying to scare you into buying stock with GNC and loading up on vitamin pills, or trying to turn you into a nutrient hypochondriac.
As you read through the following, you may fit the criteria for some of the deficiency symptoms. Try to find a “food form” of your desired nutrient before you stock up on supplement bottles. Also, as we indicate below, taking extra doses of certain vitamins doesn’t necessarily make things better. Nutrition - Amino acids - the building blocks of protein. Brian Mackenzie provides an overview of the role and function of amino acids and protein During the process of digestion the proteins in our food are broken down into their constituent amino acids which are in turn absorbed by the blood capillaries and transported to the liver.
The amino acids are then synthesized into proteins or stored as fat or glycogen for energy. Each gram of protein produces approximately 4 Calories. Many proteins function as enzymes and others: Form the structural framework of various parts of the body - Keratin in skin and hair Function as hormones - Insulin Serve as antibodies Transport vital substances throughout the body - hemoglobin Serve as contractile elements in muscle tissues - actin & myosin Proteins All proteins are broken down into single amino acids by the digestive enzymes in either the stomach or in the small intestine and then reassembled into the specific new proteins by other enzymes within the body. Amino Acids Essential Amino Acids Advertising.
Nutrition - Training and protein needs. Zach Bashore explains why protein is an essential ingredient of your fitness training programme You have decided to start bodybuilding but all of these new terms seem to be in a different language. Most of us experienced bodybuilders have felt the same way at one time, so do not give up just yet.
You train hard, but you do not know anything about proper nutrition. Getting enough protein is most important when trying to develop a good body shape. Why eat protein? When consumed, protein turns into amino acids which become the cornerstone of muscle gain. Types of protein Lean proteins that are low in fat should be eaten through out the day. Effects of a lack of protein The obesity epidemic would be lower if people simply started eating more protein. Conclusion Protein is important and should be at the top of everyone's grocery list. Word of warning Article Reference This article first appeared in: BASHORE, Z. (2006) Training and protein needs.
Page Reference The reference for this page is: Ergogenic Aids - Caffeine. Lee Oliver reviews a study which suggests caffeine does not boost short term performance Two questions that have intrigued sports scientists for 25 years are: does caffeine ingestion prior to exercise cause an improved performance, and if it does, what mechanisms are responsible for that improvement? Early research indicated that caffeine ingestion increased time to exhaustion in endurance exercise because it caused a metabolic response in humans.
The reason for this was thought to be that the presence of caffeine in the blood appeared to stimulate the release of the catecholamines adrenaline and noradrenaline, which in turn brought about an increase in the availability of fat as fuel for the working muscles; the effect of this was thought to be a sparing of muscle glycogen, or carbohydrate stores. Nevertheless, some research has shown that caffeine does improve short term performance although the results have not always been statistically significant. Withdrawal symptoms Page Reference. SDA - Creatine Supplementation and Sports Performance. Vitamins. Vitamins serve crucial functions in almost all bodily processes (immune, hormonal and nervous systems) and must be obtained from food or supplements as our bodies are unable to make vitamins.
There are thirteen vitamins classified as either water soluble (C and B complex) or fat soluble (A, D, E and K). Fat Soluble Vitamins Fat-soluble vitamins are absorbed, together with fat from the intestine, into the circulation. Any disease or disorder that affects the absorption of fat, such as coeliac disease, could lead to a deficiency of these vitamins. Vitamins A, D, E and K make up the fat soluble vitamins. Water Soluble Vitamins Water-soluble vitamins, such as Vitamin C and the B vitamins are stored in the body for only a brief period of time and are then excreted by the kidneys. Vitamin C (ascorbic acid) and the B complex group make up the nine water soluble vitamins. B6 (pyridoxine) B1 (thiamine) B2 (riboflavin) B12 (niacin, pantothenic acid, biotin, folic acid and cobalamin) Free Radicals. Creatine.
Phosphocreatine (the phosphorylated form of Creatine) provides the means of regenerating small quantities of ATP extremely rapidly, so boosting short duration activities. Muscles are much less prone to fatigue and the capacity to undertake strenuous exercise is increased. Activities such as repetition weight training, short sprints, repeated bounding and jumping are all enhanced and therefore the quality of training increases which feeds into higher competitive performances.
Studies made with middle distance athletes also seem to indicate improvement. Source Creatine is both made by the body (from amino acids arginine, glycine and methionine) and gained from the diet. It occurs naturally in meats and fish. An athlete who is a big meat eater may have in his muscle five grams of creatine per kilogram of muscle, which is near the upper limit. How much? Creatine boosts muscle power Loading Strategies Side Effects If you experience these side effects then possible solutions may be: Conclusion. Minerals required by the human body. Approximately 4% of the body's mass consists of Minerals (McArdle et al. 2000)[2]. They are classified as trace minerals (body requires less than 100 mg/day), and major minerals (body requires more than 100 mg/day). Trace Minerals The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium. Major Minerals The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobolt and chlorine.
Function Minerals serve three roles (McArdle et al. 2000)[2]: They provide structure in forming bones and teeth They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity Daily Requirements Minerals cannot be made in the body and must be obtained in our diet.
The recommended daily requirements of minerals for men, women are shown in the table below (NHS Direct Online 2007)[1]. Referenced Material. What the experts say - July August 2006. Nigel Hetherington reviews the latest research material relating to coaching, exercise physiology and athletic development. Weather or not to warm-up! One of the challenges of coaching with regards to athletes taking part in competition in variable climatic conditions is the question of how, or indeed if, the warm up should be altered? Many teams and individuals have a preset warm-up routine appropriate only to the 'average' conditions in which they prepare for training or competition.
Often, a fallback plan is missing which allows for variations in climate and levels of excitement of the athletes. A stud[1] aimed to examine whether athletes are able to self-select their optimal warm up and proposed a methodological approach to investigating the effects of warm up on performance. Testing the robustness of agility and skills Fatigue intensity was established using a percentage of the maximal number of squat thrusts performed by the participant in one minute. Young athletes are incomplete.
All About Vitamins & Minerals. We all know that vitamins and minerals are important, but why? Here’s what you need to know about what’s in your food… or your Flintstones chewables. What are vitamins & minerals? Vitamins are organic compounds that are essential in very small amounts for supporting normal physiologic function. We need vitamins in our diets, because our bodies can’t synthesize them quickly enough to meet our daily needs. Vitamins have three characteristics: They’re natural components of foods; usually present in very small amounts.They’re essential for normal physiologic function (e.g., growth, reproduction, etc).When absent from the diet, they will cause a specific deficiency.
Vitamins are generally categorized as either fat soluble or water soluble depending on whether they dissolve best in either lipids or water. Vitamins and their derivatives often serve a variety of roles in the body – one of the most important being their roles as cofactors for enzymes – called coenzymes. 9 water-soluble vitamins Calcium.