Supplements

Unveiling The Science Behind Creatine – Part 1

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The supplement industry grows rapidly as new and advanced products repeatedly claim to boost your exercise performance. One product that is widely advertised by supplement shops is creatine monohydrate.

Creatine is a highly researched supplement, however, the science behind creatine is not widely advertised. Creatine itself is a naturally occurring amino acid that can be found in natural foods such as meat (especially beef) and fish (especially salmon and tuna) and is also made by the human body in the liver, kidneys, and pancreas; It is then converted into phosphocreatine which is then converted into ATP, a major source of where our body gets energy other than glucose (Ehrlich, 2014).

The Question: If creatine is a naturally occurring amino acid in our body, why do we need to take it as a supplement?

The Process: The article International Society of Sports Nutrition position stand: creatine supplementation and exercise states that when we perform high-intensity exercises, our phosphocreatine stores become depleted due to our body converting it into ATP, which is then used by our muscles. When a creatine supplement is taken, the liver, pancreas, and kidney have more creatine to break down into phosphocreatine; this results in an increase in a number of phosphocreatine molecules to convert into energy (Buford et al. 2007).

The Effects: Studies show that creatine monohydrate is the most effective nutritional supplement in terms of providing lean body mass and anaerobic capacity (more ATP/more energy). In one study, Creatine supplementation enhances muscular performance during high-intensity resistance exercise, fourteen active men were divided into two groups: a creatine group and a placebo group. Both groups performed a heavy load to failure bench press; 5 sets to failure based on each subject’s predetermined 10 repetition maximum. Subjects also performed a jump squat exercise, which consisted of 5 sets of 10 repetitions using 30% of each subject’s 1-repetition maximum squat. The creatine group ingested 25g of creatine monohydrate per day & the placebo group ingested an equivalent amount of placebo (Buford et al. 2007).

The Results: The subjects were assessed by diet, body mass, skinfold thickness, pre-exercise and 5-minute post-exercise lactate concentrations, and peak power output for the bench press and jump squat. Creatine supplementation resulted in a significant improvement in peak power output during all 5 sets of jump squats and a significant improvement in repetitions during all bench presses and jump squats. Furthermore, a significant increase in body mass of 1.4kg was observed after creatine ingestion. In this study, one week of creatine supplementation (25g/day) enhanced muscular performance during repeated sets to a heavy load to failure bench press and jump squat exercise (Volek et al. 1997).

While this is just one study’s conclusion, the article International Society of Sports Nutrition position stand: creatine supplementation states that nearly 70% of these studies (creatine’s effect on performance) have reported a significant improvement in exercise capacity, while the others have generally reported non-significant gains in performance” (Buford et al. 2007).

Stay tuned for my next post where I will dive into further studies of creatine monohydrate.

Works Cited:

Buford, Thomas W et al. “International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.” Journal of the International Society of Sports Nutrition 4 (2007): 6. PMC. Web. 19 June 2017.

“Creatine.” University of Maryland Medical Center. Ed. Steven D. Ehrlich. A.D.A.M, 26 June 2014. Web

http://www.umm.edu/health/medical/altmed/supplement/creatine

1justinprevialJustin McPhail – Prevail Intern

B.S. Candidate (Kinesiology) – Westmont College

Justin was born in Huntington Beach, California and moved to Long Valley, New Jersey when he was eight years old. Justin will graduate with a B.S in Kinesiology in May 2018. Justin currently plays baseball Westmont College under head Coach Robert Ruiz.

Justin became interested in Kinesiology because of his involvement in baseball. He loves the idea of working with athletes and helping them to become faster and stronger and reach their full potential.

Justin plans to get his CSCS and attend graduate school after Westmont.

“Unveiling the Science Behind Creatine – Part 1” —> Volek, Jeff S., William J. Kraemer, Jill A. Bush, Mark Boetes, Thomas     Incledon, Kristine L. Clark, and James M. Lynch. “Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise.” Journal of the American Dietetic Association 97.7 (1997): 765-70. Web.

Peach ‘N Carrot Smoothie

This smoothie delivers an AMAZING flavor along with a serving of vegetables. You will be shocked at how great it tastes!!!

Ingredients:
1 1/4 cup Carrot Juice
1 cup of Ice
1 Pouch AdvoCare Peaches’N Cream Fiber Drink
1 serving of AdvoCare Muscle Gain (1 pouch or 2 scoops)
1/2 Tbsp Flaxseed Oil

Blend until smooth (blender, magic bullet, hand mixer, etc)

Nutritional info: 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

To order Peaches ‘N Cream Fiber Drink, Click Here
To order Muscle Gain, Click Here

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Mandarin Orange Vinaigrette Dressing



1/4 cup olive oil
2 tablespoons apple cider vinegar
1 clove garlic, minced (optional)
1-0.53 oz packet Mandarin Orange SPARK™ Energy Drink
2 fresh basil leaves, minced
Combine all ingredients in covered jar. Shake well to blend. Store in refrigerator until ready to serve. Makes about 1/2 cup dressing.

Mandarin Orange Spark Fruit Dip

1- 8 ounce brick of 1/3 Less Fat Cream Cheese Softened
1- Tub fat free cool whip
2 scoops of Mandarin Orange Spark
2 scoops of Vanilla Muscle Gain
Fold together the cream cheese and fat free cool whip. Add the Mandarin Orange
Spark, and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh
fruit pieces of your choice.

WOW Popcorn!! & SPARK™ Breadsticks

WOW Popcorn!!

Sprinkle 1 package Mandarin Orange SPARK™ Energy Drink powder over a bag of popcorn. Shake well.


SPARK™ Breadsticks

SPARK™ breadsticks make a quick and easy snack to make. Unroll a package of low fat breadstick dough. Bake as directed on package. Roll in your favorite SPARK flavor while still hot – get sharper mental focus and more energy with very bite.

Spark Jigglers

1 package (3 ounces) grape-flavored gelatin

1 cup boiling water

3 pouches Grape KickStart SPARK™

Pour gelatin package into bowl. Add boiling water. Stir at least two minutes to completely dissolve gelatin. Add KickStart SPARK™ packages. Stir well to dissolve. Pour into 8-inch square pan. Refrigerate at least three hours until firm. Cut into 1″ squares. Lift from pan with a knife and eat. Makes 49 squares.

Quick & Healthy Cheese Quiche

1 (26 oz.) package frozen three-cheese Pour-A-Quiche

1 (9-inch) prepared pie crust
1 (2.08 oz.) package AdvoCare Vanilla Meal Replacement Shake powder

Thaw quiche filling in refrigerator overnight. Pour into pie crust. Sprinkle meal replacement shake powder over quiche filling and mix with fork until dissolved. Bake according to directions. Makes 6 servings.

Nutrition Information per Serving

Calories 367
Protein 19 g
Carbohydrates 22 g
Dietary Fiber 0 g
Sugar 7 g
Fat 24 g
Sodium 453 mg

SPARK™ Onion Dip For Fruits & Vegetables

8 ounce container light cream cheese
1/2- 1 ounce envelope onion soup & dip mix
0.53 ounce package Mandarin Orange SPARK™ Energy Drink

Combine in bowl. Beat until smooth. Serve with fresh fruit and vegetable pieces, Makes 1 cup.

Nutrition Information per 2 tablespoons

Calories 72
Protein 3 g
Carbohydrates 5 g
Dietary Fiber 0
Sugar 2 g
Fat 5 g
Sodium 355 mg

Note: For lower fat recipe, use fat-free vanilla yogurt.

Lemon Berry Holiday Pudding

1 (1 oz.) package lemon instant sugar-free pudding
1 (2.08 oz.) package AdvoCare Berry Meal Replacement Shake powder
2 cups cold low-fat milk

Combine all ingredients in mixing bowl. Beat with wire whip two minutes. Pour into 4 serving dishes. Makes 4 servings.

Nutrition Information per Serving

Calories 125
Protein 6 g
Carbohydrates 12 g
Dietary Fiber 1 g
Sugar 3 g
Fat 1 g
Sodium 350 mg

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