Fitness Tips & Advice From our Mayfair Gym

Creatine for sport

Creatine Supplementation

Creatine Supplementation

Creatine supplementation, what’s it all about? Creatine has become the supplement of choice for many athletes and gym-goers but what exactly is it and what are the benefits of taking it?

What is creatine?

A nitrogenous organic compound obtained predominantly from the diet, sourced from meat and fish but it is also synthesised in the body at the rate of around one gram per day.

Your body makes it’s own creatine every day, by supplementing, you are `topping it up` it’s reserves

 

Where is creatine stored and what’s it function?

The human body stores between 120 and 140 grams of creatine and approximately 95% of the body’s total creatine is deposited in the skeletal muscles as phosphocreatine and free creatine. Phosphocreatine replenishes adenosine triphosphate, the final source of energy used for muscular activity, it boosts the short term energy supply during high-intensity exercise. An increased level of intramuscular phosphocreatine therefore enables performers to tolerate higher workloads during training resulting in greater gains in muscle strength and size.

Creatine supplementation provides the athlete with the ability to train harder and gain greater muscular strength and size

 

So here’s the crunch, what benefits does creatine give the athlete?

Creatine supplementation concurrent with progressive resistance training or high-intensity interval training can augment strength and power by up to 40%. The increases in exercise performance following creatine ingestion are thought to result from several mechanisms. Studies show that creatine supplementation can augment muscle protein synthesis, improve tolerance to lactic acid and also lead to a reduction in muscle protein breakdown following intense exercise.

 

Creatine

 

How to load and maintain creatine levels

A number of creatine loading protocols have been recommended but usually people pursue what has been termed a 5 day loading phase followed by an 8 to 12 week maintenance phase. During the loading phase one ingests 4 x 5 gram servings per day for 5 consecutive days before the dosage is reduced to 4 x 2 gram per day maintenance dose for the remainder of the cycle. During creatine supplementation the body’s endogenous creatine synthesis is supressed and one should discontinue supplementation for 4-6 weeks between every cycle.

What is the best way to supplement with creatine?

Numerous forms of creatine are commercially available as powders, capsules, tablets and stabilised liquids but the cheapest and also the most extensively researched form is creatine monohydrate powder. A single serving can be dissolved in water and is virtually tasteless. It is however noteworthy that using a sugar-containing drink (such as Powerade or Lucozade) augments intramuscular creatine accumulation due to the upregulation of creatine transport via insulin. As creatine ingestion may cause fluid shifts in to the muscle cells, most manufacturers recommend taking on extra fluid during creatine supplementation to avoid dehydration.

Any other health risks associated with creatine supplementation?

Supplementing with creatine in accordance with the guidelines outlined above is not associated with any health risks although stomach distress and muscle cramping may occur in rare cases. The main side effect of creatine supplementation appears to be body weight gain through both increases in muscle protein synthesis and cell volume. Whilst many users pursue increases in muscle mass, the typical 3 kilogram increases in body mass could be considered a disadvantage in some sports.

Summary

In sum, creatine is one of the most extensively researched food supplements. It increases performance in activities such as weight lifting which leads to greater gains in muscular strength and size. Creatine is best taken with sports drinks in cycles of 2-5 months and users should increase fluid intake during creatine loading. There are no adverse health effects associated with creatine supplementation and it is not banned by any sports governing bodies.

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foam rollers

Rollers – an athlete`s secret weapon

Rollers for runners

Rollers – any benefit to a runner?   Yes, we think so!

Foam rollers are useful to improve muscle flexibility and promote muscle “maintenance”. At Pete Fraser Fitness we use them regularly for client prehabilitation (preventative exercise) to help reduce the possibility of injury from tight muscles. Read more to find out how…..

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Personal trainer at pete fraser fitness

Personal Training UK – An Introspective

Personal Training UK – An Introspective

“What’s your U.S.P.” a new client asked me the other day. I took a few moments to consider the question. “Our package is unique: we are boutique, exclusive, superior in our qualifications and experience – oh, and we change lives every day”.

“But no one knows about you” came the response. “You need to tell everyone about how good you are” he said – “loudly, like everyone else!”

“But that’s not the Pete Fraser Fitness way” I said, “we don’t shout about how good we are, we just get on and do it!”

This conversation threw up some interesting questions for me about the current state of the multi-million pound personal training industry – is it all about the client or the trainer?

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inov-8 mudclaw 300

inov-8 mudclaw 300

Pete Fraser Fitness reviews – if it gets our thumbs up – it’s good!

inov-8 mudclaw 300

 

It’s sometimes difficult to get round to trying all the new products and clothing on the market. To help you, Pete Fraser Fitness have selected their choice favourites to save you the trouble.

Sit back and relax in the comfort we’ve put these garments and accessories through their paces, in the gym and on the mountains!


 

At Pete Fraser Fitness we love running! We stretch our legs on roads, trail and especially fell – you’ll find us running in Mayfair and the mountains! If you fancy a change from roads or trail you’re going to need to swap those road shoes for some full on fell shoes if you want to stay on your feet! Here’s our top pick of performance all terrain shoes.

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S'well bottle review

S’well bottle

Pete Fraser Fitness reviews – if it gets our thumbs up – it’s good!

S’well bottle

 

It’s sometimes difficult to get round to trying all the new products and clothing on the market. To help you, Pete Fraser Fitness have selected their choice favourites to save you the trouble.

Sit back and relax in the comfort we’ve put these garments and accessories through their paces, in the gym and mountains!


 

At Pete Fraser Fitness, we’re big fans of the S’well bottle because a practical AND stylish piece of kit gets our vote every time!

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Personal trainer at pete fraser fitness

Selecting personal trainers – consumer guide!

Selecting personal trainers – a consumer guide

It’s New Year and time for many to get stuck into those fitness resolutions. If you want to make the most of your time and effort you may consider using a professional personal trainer. We want to help you make the best decision….read this First!

You’re about to spend a lot of money, time and effort on your personal trainer investment – we’re going to give you a helping hand to make an informed choice – here’s our 4 point selection process to make your investment value for money. 

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Classes | HIIT Classes | Yoga Classes | Circuits | Mayfair | London

Top 5 Training Motivation Tips

Training Motivation

 

Maintaining a fitness training programme is easy right? Well, it can be given the right psychological outlook and training periodization schedule. But what do you do when training motivation is low?

At Pete Fraser Fitness we provide the training motivation for clients to work out. We also try to educate them into providing their own self-motivation to train when not with us.

So how can you motivate yourself to continue your exercise plan? Follow our top 5 tips to make your exercise plan a success…

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running injuries

Running Injuries – Prevention & Rehab – Part 2

Running Injuries – Prevention & Rehab

Part 2: Foot injuries – plantar fasciitis

Intro

The subject of running Injuries is a lengthy and specialised topic requiring knowledge and skills on many levels. However, common running injuries do occur and we’ll highlight these, breaking them down with some useful info and guidance to help the interested runner gain more personal knowledge of their injury and rehabilitation needs.

The subjects of foot and ankle injuries are both vast on their own and we cannot hope to cover them comprehensively in one article, however we will try and cover an overview of one of the most common injuries of foot – plantar fasciitis.

Please note: At Pete Fraser Fitness we refer any client with chronic, highly painful or complicated symptoms to seek the advice, guidance and treatment of a medical professional in the first instance. Nothing replaces the correct diagnosis from a chartered physio or sports physician.

In part 1 we introduced some basic info on biomechanics and running gait – you need to walk before you run, right? Let’s take a closer look at foot and ankle injuries…

 

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How to do a single leg squat

Runners D.I.Y. Injury Prevention & Rehab – Part 1

Runners D.I.Y. guide to injury prevention & rehab.

Part 1: Knee Pain A.K.A. Patellofemoral Pain Syndrome

Intro

Injury prevention and rehabilitation are lengthy and specialised subjects requiring knowledge and skills on many levels. However, we’ll try and break it down with some useful info and guidance to help the interested runner gain more personal knowledge of their injury or rehabilitation needs.

Please note: At Pete Fraser Fitness we refer any client with chronic, highly painful or complicated symptoms to seek the advice, guidance and treatment of a medical professional in the first instance. Nothing replaces the correct diagnosis from a chartered physio or sports physician.

Let’s start with some basic info on biomechanics and running gait – you need to walk before you run, right? Let’s take a closer look at knee pain…

 

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consultation

Fitness Q & A Surgery @ Pete Fraser Fitness

Fitness Q & A Surgery @ Pete Fraser Fitness

 

Available now… 15 minutes for £15 – Q & A session with a Pete Fraser Fitness sports scientist trainer

 

Meet our experts for a 15 minute, private Q & A face-to-face consultation in our Mayfair gym & tap into our expert knowledgepersonal training consultation

 

Your opportunity to talk to the best trainers in London & ask all your questions such as…

  • Worried that your running or lifting technique is incorrect but your trainer is unsure what to do?
  • Not sure what and how much to eat before a marathon?
  • Still feel lower back pain even though you’re working your core?
  • Worried about why you’re holding onto abdominal fat even though your working out 4 x per week?
  • Am I able to change my body shape and what’s the most effective method?

Ask our professionals the answers to these and endless more – boost your fitness with our know-how today!

 

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