All About Creatine

What is Creatine?

Creatine Monohydrate is naturally produced in the body and is stored as energy in muscle cells. This nutrient is also found in a variety of foods, including lean red meats and leafy green vegetables. However 10 lbs of steak would need to be consumed to get the same amount in your system as you do when supplementing, as supplementation saturates the muscle cells.

Creatine Monohydrate is, by far, one of the most popular and most effective bodybuilding supplements in use today due to its quick-resulting size and strength gains. It is not uncommon to gain 5-10 lbs or more of body weight within 2 to 3 weeks of use with noticeably larger muscles.

Creatine is a high powered energy processor naturally found in red muscle tissue, this helps recycle the muscles ultimate energy source, ATP (adenosine triphosphate). Increased levels in muscle optimize energy turnover, this means that you have more energy for high intensity exercise and faster recovery, during and after workouts.

Studies have found that Creatine Monohydrate increases an athlete's maximum effort, improved their endurance capacity and delayed fatigue over those in the placebo group. Additional research shows that supplementing with Creatine Monohydrate increases muscle power and torque.


How it works
To understand creatine's function in the human body, you need to understand the body’s energy requirements during exercise.

During anaerobic exercise or explosive power sports, i.e. bodybuilding, weight lifting, power lifting, sprinting, football lineman blocking, etc., the muscle contraction takes place in the absence of oxygen. During anaerobic exercise the compound the muscle cells burn for fuel, or metabolizes for the release of energy, is called ATP (adenosine triphosphate).

The stored ATP quantity in the cells is limited to an 8-12 second supply and must be constantly resynthesized for continuous muscular movements. During the first 5-10 seconds of exercise a phosphate molecule splits off of the ATP compound and energy is released to fuel the contraction. The new left over compound is called ADP (adenosine diphosphate). Creatine that has combined with the phosphate molecule to become phosphocreatine delivers the phosphate molecule to the ADP, reforming ATP. This resynthesized ATP molecule is then ready to be utilized for energy again.

Because the body only stores an 8-12 second supply of ATP it is important to increase the pool and maximize the resynthesis of ATP from ADP. The result is a more explosive muscular power, increased stamina and endurance, greater intensity and less muscular fatigue combined with muscle mass increase.
Muscle volumizing involves the movement of fluids from the blood stream into skeletal muscle, causing our muscles to swell. This process has been termed volumizing. This phase of muscle growth can account for as much as 1-2 kg of additional body mass within the first couple of weeks of using these supplements.

Protein synthesis causes muscle growth that can be attributed to the ability of creatine monohydrate to increase muscle energy capacity. Since this supplement would allow us to exercise more intensely, our gains in muscle mass should be greater. It has been shown that biochemical markers for new muscle production (protein synthesis) increases following creatine monohydrate use.


Effects

This supplement has been proven to enhance strength, improve endurance, build lean muscle mass, speed up recovery time and reduce muscle fatigue and soreness in such high intensity sports as bodybuilding.

Various studies have proven it to increase performance and muscular size, it also lowers plasma ammonia accumulation, supporting the hypothesis of improved ATP replacement.


It helps resistance training (bodybuilding etc.) by bloating the muscle with creatine rich fluid. This allows for greater leverage and requires the muscle to move less and lift more weight. This may seem trivial but some researchers today think that one of the stimulating factors of steroid use is water retention. Anabolic steroids may actually work in part because of cellular fluid retention in the muscles. The swelling action and the related stretching of the cells may in it self cause a reaction which stimulates the muscle cells to grow. Therefore in some respects this supplement might be as good as steroids.


Creatine monohydrate supplementation also tends to decrease the formation of lactic acid in the muscles. Lactic acid is a by product of metabolism that is formed during exercise. This acid accumulation will eventually hinder performance. (the intense burning pain whilst training intensely)

Side Effects

In addition to the positive characteristics of creatine monohydrate supplementation, one known beneficial side-effect is called cell-volumizing. An increase of creatine uptake by the cell draws water intra-cellular (inside the muscle cell) and increases the size of the muscle cell.

Taking more than the recommended dose at one time could result in an upset stomach and possibly diarrhea and not drinking the recommended amount of water (8 - 12 cups per day) could result in dehydration. This is because the muscle cells will continue to absorb water from the rest of the body, this dehydration could also cause cramping.

Dehydration concern is valid since much of our body water follows creatine into skeletal muscle, possibly depriving our remaining tissues of fluid. As a consequence urine output often decreases during supplementation. This may lead to impaired thermoregulation and subsequent heat exhaustion, especially if training heavily in hot environments. Weight loss for certain sports is often achieved through fluid restriction which, in combination with creatine monohydrate use could lead to dehydration.

There have been some reports of strains, muscle pulls and cramps following the use of such bodybuilding supplements. This side effect may be related to an electrolyte imbalance as a result of dehydration. Drink plenty of fluids while taking creatine monohydrate.

Weight gain is the most commonly reported side effect within the first few weeks in response to using the supplement. This side effect may be beneficial in certain sports such as, bodybuilding or weight lifting but be less desirable in other sports such as, distance running or other endurance sports.

There was some concern that the fluid retention as a result of using such supplements could increase a person's blood pressure. This subject was recently a topic of a scientific study that found that blood pressure did not increase following 5 days of use.

Creatine monohydrate may have some positive side effects on Cholesterol and Protein Synthesis. It may improve our cholesterol levels independently, or by its effect on exercise. In addition, volumizing may in itself stimulate the production of new muscle proteins. Both these effects, however, need to be further substantiated by additional scientific research.

There are many misconceptions concerning creatine monohydrate use. Most of these are due to it being wrongly associated with hormonal (Steroid) means of increasing muscle mass. These side effects include breast formation in men, a reduction in penis size, hair loss in men, hair growth in women and stunted growth in children. Creatine increases exercise performance at the level of muscle energetics. It does not effect hormone levels to increase muscle mass, such as is the case with anabolic steroids.

If you decide to use this supplement, follow the guidelines. Make sure you keep yourself hydrated during your workout or event and warm up properly.
Source


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Supplements and Misc. Health Related Abbrevations List

• AS = Anabolic Steroids
  
• (1)RM = One-rep max
  
• 1,4 Andro-"Boldione"
  
• 1AD = 1-Androstenediol
  
• 1-Test = 1-Testosterone
  
• 3Alpha = 3Alpha-Androstanediol--DHT precursor
  
• 4-Diol = 4-Androstendiol
  
• 5AA = 5Alpha-Androstanediol--DHT precursor
  
• 5AR = 5-Alpha-Reductase--reduces Testosterone to DHT
  
• 5-HT = Serotonin
  
• "Andro" = 4-Androstendione
  
• AR = Androgen Receptor
  
• BB = Body Builder or Body Building
  
• BBB = Blood/Brain Barrier
  
• Beta3 = A beta-adrenergic subtype, also a Syntrax product containing Octopamine/Norsynephrine.
  
• Bromo = Bromocriptine
  
• Cannon-Very large pin, 18 gauge perhaps, like those found on redi-ject Sustenon (Mexican version)
  
• CLEN = Clenbuterol
  
• CNS = Central Nervous System
  
• CYP = Testosterone Cypionate
  
• D = Dopamine (as in D2 receptor agonist)
  
• DART = Syringe/Needle
  
• DBOL = Dianabol (Methandrostenolone)
  
• DECA = Nandrolone Decanoate
  
• DHT = Dihydrotestosterone
  
• DL = Deadlift
  
• DMSO = Dimethyl Sulfoxide - Topical enhancer/Topical anodyne
  
• DNP = Dinitrophenol
  
• DRINK WINNY = Yes you can drink Winny
  
• ECA = Ephedrine/Caffeine/Aspirin
  
• ED = Every Day
  
• EFA = Essential Fatty Acids (Omega 3 and 6 polyunsaturates)
  
• ENTH = Testosterone Enanthate
  
• EOD = Every other day
  
• EQ = Equipoise (Boldenone Undecylenate)
  
• FFA = Free Fatty Acids
  
• FINA = Finaplix (Trenbolone Acetate)
  
• FSH = (Folicle Stimulating Hormone)
  
• GET = Gastric empyting time
  
• GH = Growth Hormone
  
• GI = Glycemic Index
  
• GYNO = gynecomastia (Bitch tits)
  
• Halo = Halotestin
  
• HGC = Human Chorionic Gonadatropin
  
• HEMO-Hemogenin (Brazilian) aka Oxymetholone/Anadrol
  
• HPTA = Hypothalamic Pituitary Testicular Axis
  
• HST = Hypertrophy Specific Training, Bryan Haycock's system
  
• IGF = Insulin Growth Factor
  
• II = Insulin Index
  
• INJ = Inject, Injection
  
• IU = International Units
  
• LH = Leutenizing Hormone
  
• Lipo = Avant's topical Yohimbine HCL solution, LipoDerm-Y
  
• LSMPB = Later-stage Male Pattern Baldness
  
• MCG = Micrograms
  
• MG = Milligrams
  
• ML = Milliliters
  
• MM4 = Syntrax's non-Ephedrine thermogenic (containing Forskolin, Gingerols/Shoagols, Bergenin, and Synephrine).
  
• MPB = Male Pattern Baldness
  
• NE (or NA)= Norepinephrine/Noradrenaline
  
• NOLVA = Nolvaldex
  
• Nor-Diol= 19Nor-Androstenediol
  
• NYC = Norephedrine/Yohimbine hcl/Caffeine (Adipokinetix, etc.)
  
• ONE = 1-Test topical solution
  
• ONE+ = Same as above, but with the addition of 4-Diol
  
• OTC = Over the counter
  
• PH's = Pro-Hormones
  
• PIN = Needle
  
• PRIMO = Primobolan, Primobolan Depot
  
• PROP = Testosterone Propionate
  
• SDL/SLDL = Stiff-legged deadlift
  
• SHBG = Steroid Hormone Binding Globulin
  
• SLIN = Insulin
  
• Spiro - spironolactone - anti-androgen used topically to prevent hair loss, also a diuretic.
  
• SU = Sodium Usniate (salt-bound version of UA--Usnic Acid)
  
• SUST = Sustanon
  
• Synthroid=T4 Thyroid Hormone
  
• T2 = Thyroid Hormone
  
• T3 = Thyroid Hormone (also known as Cytomel, also sold as Liothyronine)
  
• TEST = Testosterone
  
• T/E ratio = Testosterone/Estrogen
  
• TREN = Trenbolone
  
• UA = Usnic Acid
  
• WINNY = Winstrol-V (Stanozolol)
  
• Y = Yohimbine
  
• 17 AA = 17 Alpha Alkylated Steroid
  
  

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10 Interesting But Strange Health Related Facts!

• People who suffer from Capgras's syndrome believe that their friends and or family have been replaced by identical looking people.
  
  
• The human eye is about 88 mega pixels.
  
  
• The speed of sound in soft tissue is 1,540 m/s.
  
  
• There's about 7 times more Vitamin C in pine needles than in lemons.
  
  
• In the Sept 2005 issue of the Journal Neuroimage, psychiatric researchers reported that male and female voices activate distinct regions in the male brain. They found that in men, women's voices stimulate an area of the brain used for processing complex sounds, like music. Male voices, on the other hand, activate a region of the brain used for processing imagery. This may suggest that, at least for men, the female voice is more complex and more difficult to hear and understand.
  
  
• Benzodiazepines like Xanax keep Cl- channels on certain neurons open longer. More Cl- makes your cells internal charge more negative. Cells have to reach a neutral charge (or close to it) to fire. The more negative a cell is, the less likely it is to fire, less firing neurons = calmer feeling.
  
  
• Human semen on an open wound will disinfect it better than anything on the market.
  
  
• Alien hand syndrome is when someone who has had there cerebellum partially severed can not control there left hand. Rather it acts randomly sometimes even attacking people.
  
  
• When you're a fetus, your gonads are located in your stomach, near your bellybutton. As it goes, they end up dropping down to either form ovaries or testicles. This is why, when you get kicked in your nuts it hurts in your stomach. Or when you clean your bellybutton you feel it in your nuts. Nerves.
  
  
• The apples you buy in a grocery store are 6 months to one year old. Unless they are a seasonal apple. They are stored in a warehouse to be shipped out year round. One years harvest provides for the remaining part of that year and next.
  
  

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All About Fats - The Good, The Bad, And The Ugly

Most of the hard data included in this post is in quotes. WebMD had some excellent information and I wanted to include it!

Quote:

Saturated Fats - the ‘bad’ fats which are known to raise blood cholesterol levels Monounsaturated Fats - the ‘good’ fat which can lower blood cholesterol level Polyunsaturated Fats - ‘in between fat’ which has some good and bad properties Trans Fatty Acid - a man-made fat which is worse for you than saturated fats. These are made when cetain oils are heated (see below) and are also present in foods which contain hydrogenated oils such as margarine. If you use margarine buy one that is non-hydrogenated. Read food labels and avoid all products which contain hydrogenated oils. The following points regarding the above graph should be noted: Notice that Olive oil has the largest proportion of monounsaturated fats. These are the "good" fats that are desirable in your diet. Also of note is the extremely large proportion of saturated fat (the "bad" fat) in coconut oil. This is common of other tropical oils such as palm oil. Palm oil is the oil that got a lot of attention when it was discovered that movie popcorn was being popped in this evil oil. While Canola oil appears to be the best oil of the bunch due to its low amount of saturated fat and relatively high levels of poly and monounsaturated fats, the benefit of the high levels of monounsaturated fat in Olive oil outweigh the benefits of lower levels of saturated fat in the Canola oil. Another important factor which should be considered is the fact that Olive oil (as well as Peanut oil) does not breakdown into trans-fatty acids at high heat and can therefore be used in cooking. You should avoid cooking with oils other than Olive or Peanut oil. Butter and margarine are also outlined above. Different types of margarine will have different proportions of the above fats. If you cook with margarine (ie-fry foods) the heat will create trans-fatty acids in the margarine (even in non-hydrogenated margarines) so in this instance you would be better to use butter which does not breakdown in the heat. Better still is to switch to Olive oil because then you don’t have to worry about trans-fatty acids or saturated fats. Margarines which are made with Olive oil make a good choice but your best bet is to avoid them all together because there is not a lot of benefit that comes from eating margarine or butter. M.Steckel

Healthy fats like First Pressed Virgin Olive Oil (Most Greek Brands) are excellent additions to the diet. Beware most Olive oils which claim to be First pressed, and Virgin Olive Oil are highly processed to the point they are clear, and the flavor has been removed.

Krinos makes the best Olive Oil in my opinion, or you can find a high quality oil from your local Health Food Store. "Cooking does kill the antioxidants in Olive Oil, but does not damage the fat quality or form Trans Fatty Acids". Beware when using oils - all oils would best be used after cooking has been completed and the food has cooled a little, For example to get the most bang from my oils I use 1 tbsp of Olive OIl in the meal after the meal is cooked and in each serving.

Additional fat of this kind/quality will be very helpful for anyone, including those who are trying to lose weight, and burn fat. They are crucial to health!

Olive Oil contains -

Quote:

Vitamin E (a natural antioxidant) per tablespoon - 1.6mg, or 2.3 IU (International Units) One tablespoon provides 8% of RDA for vitamin E. Vitamin K: The richest sources of vitamin K are green, leafy vegetables. One serving of spinach or collards, for instance, or two servings of broccoli provide four to five times the RDA. The greener the vegetable, the higher the content, say the researchers, because the vitamin is associated with the chlorophyll. Vegetable oils--soybean, canola and olive--and dressings containing them are the second best source - USDA - just use them in moderation. Fatty Acids: Olive Oil is a complex compound made of fatty acids, vitamins, volatile components, water soluble components and microscopic bits of olive. Primary fatty acids are Oleic and linoleic acid. Oleic acid is monosaturated and makes up 55-85% of olive oil. Linoleic is polyunsaturated and makes up about 9%. Linolenic, which is polyunsaturated, makes up 0-1.5% Antioxidants: The flavenoid polyphenols in olive oil are natural anti-oxidants which have been shown to have a host of beneficial effects from healing sunburn to lowering cholesterol, blood pressure, and risk of coronary disease. There are as many as 5 mg of antioxidant polyphenols in every 10 grams of olive oil. Many other nut and seed oils have no polyphenols. - Dr. John T. Deane graduated from U.C. Berkeley of Olive Oil Source.Com

Quote:

General Recommendations for Fat Intake. About two-thirds of cholesterol in the body does not come from cholesterol in food but is manufactured by the liver, its production stimulated by saturated fat. The dietary key to managing cholesterol, then, lies in understanding fats and oils. When it comes to studying the effects of fat on the body, however, the problem is compounded by its complex nature. All fats found in foods are made up of a mixture of three chemical building blocks: monounsaturated, polyunsaturated, and saturated fatty acids. Oils and fats are nearly always mixtures of all three fatty acids, but one type usually predominates. So, for example, although coconut oil is mostly saturated, it also contains small amounts of monounsaturated and polyunsaturated fatty acids. In addition, there are three chemical subgroups of polyunsaturated fatty acids: omega-3, omega-6, and omega-9 fatty acids. These subgroups are currently being heavily researched for their specific effects on health. In addition there are trans-fatty acids, which are products of food processing rather than naturally occurring fats. Although there is much controversy on the effects of fat on health, virtually all experts strongly advise limiting intake of saturated fats (found in animal products) and trans-fatty acids (found in commercial baked goods and fast foods). Other fatty acids, however, may offer benefits. How much one should eat of even beneficial fatty acid, however, is under intense debate. Some experts recommend maintaining a relatively high intake of monounsaturated and polyunsaturated fats (about 32% of calorie intake), with saturated fats representing no more than 8%. Others believe that a very trim diet -- 20% fat with as little as 4% saturated fat -- is ideal. Still others recommend fat intake somewhere in between these extremes. In all cases, however, the health dangers of a diet high in saturated or trans-fatty fat should not be underestimated. All fats -- both good ones and bad -- add the same calories. In order to calculate daily fat intake, multiply the number of fat grams eaten by 9 (one fat gram is equal to 9 calories -- whether it's saturated or unsaturated) and divide by the number of total daily calories desired. One teaspoon of oil, butter, or other fats equals about five grams of fat. Harmful Fats. Reducing consumption of saturated fats and trans-fatty acids is the first essential step in managing cholesterol levels through diet. Saturated fats are found predominantly in animal products, including meat and dairy products. Saturated fats in the diet increase blood cholesterol levels. The so-called tropical oils -- palm, coconut, and cocoa butter -- are also high in saturated fats. Evidence is lacking, however, about their effects on the heart. The countries with the highest palm-oil intake, Costa Rica and Malaysia, also have much lower heart disease rates and cholesterol levels than Western nations. MB's Side Note - Holistic therapists and doctors mostly agree that Coconut Oil used in moderation is acceptable although it's a highly saturated fat - they claim the processing of the oil causes problems, so using all natural Coconut Oil/Butter is best - they also claim no trans fatty acids are formed when cooking with it. Studies suggest it has healing effects. Monolauric acid is said to be potent again many viral pathogens, bacterium, and other invaders. Many interested in alternative medicine and health may wish to study up further on this specific Oil/Fat Trans-fatty acids are also dangerous for the heart, and in addition, they may pose a risk for certain cancers. They are created during a process aimed at stabilizing polyunsaturated oils to prevent them from becoming rancid and to keep them solid at room temperature. To accomplish this, manufacturers add hydrogen molecules, a process known as hydrogenation, which chemically converts polyunsaturated fats into trans-fatty acids. Some experts believe that these partially hydrogenated fats are even worse than saturated fats because they both increase LDL and reduce HDL cholesterol levels. One study of 80,000 nurses reported that women whose total fat consumption was 46% of total caloric intake had no greater risk in general for a heart attack than did those for whom fat represented 30% of calories consumed. Women whose diets were high in trans-fatty acids, however, had a 53% increased risk for heart attack compared to those who consumed the least of those fats. Hydrogenated fats are used in stick margarine and in many fast foods and baked goods, including most commercially-produced white breads. Unfortunately labels on these products do not indicate whether they contain trans fatty acids. When purchasing these foods, avoid those that include "partially hydrogenated" oils and understand such products may contain trans-fatty acids even if they claim to be low- or no-cholesterol or are made from unsaturated oils. (Liquid margarine is not hydrogenated and is recommended, as is margarine labeled "trans-fatty acid free".) Beneficial Fats and Oils. It should be noted that some fat is essential for health and fat is essential for healthy development in children. Public attention has mainly focused on the possible benefits or hazards of monounsaturated and polyunsaturated fats. Polyunsaturated fats are found in safflower, sunflower, corn, cottonseed oils, and fish, while monounsaturated fats are mostly present in olive, canola, and peanut oils and in most nuts. Studies, however, do not all agree on their effects. For example, early studies indicate that monounsaturated fats help to maintain healthy HDL levels while polyunsaturated fats reduce them. Subsequent studies, however, have found little difference between the effects of either fat on cholesterol levels. It is also not entirely clear that the positive effects of monounsaturated fats on HDL levels actually protect against coronary artery disease although they may protect against stroke. A recent animal study even found that a high intake of monounsaturated fats increased levels of very low density lipoproteins (VLDL), a possibly more hazardous lipid than LDL. Researchers, then, are most interested in the smaller fatty-acid building blocks contained in these oils called essential fatty acids, which may have more specific effects on lipids. Three important fatty acids are omega-3, omega-6, and omega-9. Food oils often contain a combination of these building blocks, which may account for the mixed results observed in people consuming them. Omega-3 fatty acids: further categorized as alpha-linolenic acid (sources include canola oil, soybeans, flaxseed, olive oil, many nuts and seeds) and docosahexaenoic and eicosapentaneoic acids (sources are oily fish and breast milk). Studies have indicated that vegetable oils containing alpha-linolenic acids reduce triglycerides and are heart protective, although fish oils, which contain docosahexaenoic and eicosapentaenoic acids, do not have much effect. Fish itself, however, has other substances that appears to have many benefits. Omega-6 fatty acids: further categorized as linoleic, or linolic, acid (sources are flaxseed, corn, soybean, and canola oil.) Many hydrogenated fats are made from oils rich in omega-6 fatty acids. Omega-9 fatty acids: (Source is olive oil). Studies indicate that, in a healthy balance, all of these fatty acids are essential to life. Studies have found greater protection against heart disease from omega-6-oils than omega-3, but omega-6 is also associated with increased production of compounds called eicosanoids, which enhance tumor growth in animals. Both omega-3 and omega-9 fatty acids contain chemicals that block these eicosanoids. Some researchers believe, however, that our current Western diet now contains an unhealthy ratio -- 10 to 1 -- of omega-6 to omega-3 of fatty acids. The bottom line, then, is to try to obtain a better balance of fatty acids without consuming too many calories. Plant substances known as sterols have long been known to reduce cholesterol. A sterol called sitostanol, also called stanol, has been added to canola to produce a margarine called Benecol. In one study it reduced LDL by an average of 24%. The sitostanol-containing product is available in Europe and should be marketed in the U.S. soon. - WebMD

Two side notes:

1: Sterols & Sterolins (also known as phytosterols) are phytonutrients & are partly responsible for the healing and protective effects of plants. They are present in all plants (fruits and vegetables). Autoimmune diseases like Rheumatoid arthritis, SLE (Lupus), Psoriasis, Allergies & Asthma. In these cases, the immune system incorrectly attacks the body’s cells. Sterols & Sterolins help prevent this occurring by sensitizing the immune system so that it correctly identifies the body’s own tissue, and does not attack it. T-cells (part of the immune system) are responsible for recognizing infected cells. Once the T-cells have identified the infected cells, they release chemicals called lymphokines, which attract cyctotoxic cells. Once these cytotoxic cells arrive on the scene, they destroy the infected human cells. Sterols & Sterolins work by increasing the number of identifier T-cells, lymphokines & cytotoxic cells. Thus Sterols & Sterolins mainly boost the part of the immune system that is responsible for identification. Sterols help inflammation by balancing DHEA: Cortisol ratio. Cortisol decreases your immune system's ability to function effectively.

Quote:

2: Omega 3 fats - both in Flaxseed and "Fish oils containing omega 3 fatty acids improve cell mediated immunity (CMI) and reduce IL-6, TNF, triglycerides and increase DTH while soybean oil and most vegetable oils used at high temperatures produce toxic trans-fatty acids that suppress immune function." - M. Konlee, A Guide To Immune Restoration, Positive Health News, Report No. 18 Spring Issue 1999.


Via Off Topic

Vitamin B1 (Thiamine)

Vitamin B1 (Thiamine)

Quote:

Recommended daily allowances (RDAs) were instituted by the U.S. Food & Nutrition Board as a standard for the daily amounts of vitamins needed by a healthy person. Unfortunately, the amounts they came up with give us only the bare minimum required to ward off deficiency diseases such as beriberi, rickets, scurvy, and night blindness. They do not account for are the amounts needed to maintain maximum health, rather than borderline health. The proper balance of vitamins and minerals is also important to the proper functioning of all vitamins. Scientific research has proved that an excess of an isolated vitamin or mineral can produce the same symptoms as a deficiency. The B vitamins should always be taken together, but up to two to three times more of one B vitamin than another can be taken for a particular disorder. Although the B vitamins are a team, they are listed individually starting today with B1 -InnerSelf Magazine

Vitamin B1 (thiamine)
RDA: 1.5 mg
Researched Supplement Range: 50 mg to 200 mg
Notes: excess amount does no good or harm, but is simply excreted from the body.

Important Notes: A water-soluble vitamin that enters and leaves the body each day so for optimum health you should consume it each day. thiamine helps burn carbohydrates for energy, so having optimal body uptake is important in a weight management program.

Vitamin B1 goes by the names Thiamin, thiamine, and Aneurine. B1 is a water-soluble B-complex vitamin. B1 was discovered in the early 1930's. thiamine was one of the first organic compounds to be recognized as a vitamin.

Quote:

Thiamin occurs in the human body as free thiamin and its phosphorylated forms: thiamin monophosphate (TMP), thiamin triphosphate (TTP), and thiamin pyrophosphate (TPP), which is also known as thiamin diphosphate. Function Coenzyme function: Thiamin pyrophosphate (TPP) is a required coenzyme for a small number of very important enzymes. The synthesis of TPP from free thiamin requires magnesium, adenosine triphosphate (ATP), and the enzyme thiamin pyrophosphokinase. Pyruvate dehydrogenase, a-ketoglutarate dehydrogenase, and branched chain ketoacid (BCKA) dehydrogenase each comprise a different enzyme complex found within cellular organelles called mitochondria. They catalyze the decarboxylation of pyruvate, a-ketoglutarate, and branched-chain amino acids to form acetyl-coenzyme A, succinyl-coenzyme A, and derivatives of branched chain amino acids, respectively, all of which play critical roles in the production of energy from food. English Translation - you need Thiamin to convert food biochemically (especially Carbohydrates) into energy. In addition to the thiamin coenzyme (TPP), each dehydrogenase complex requires a niacin-containing coenzyme (NAD), a riboflavin-containing coenzyme (FAD), and lipoic acid. Once again English translation - Vitamin B1 needs other B vitamins such as B6, and B12 to function correctly. Niacin is needed as is Riboflavin - this allows the B1 to bind and function within your body as it should. Transketolase catalyzes critical reactions in another metabolic pathway known as the pentose phosphate pathway. One of the most important intermediates of this pathway is ribose-5-phosphate, a phosphorylated 5-carbon sugar, required for the synthesis of the high-energy ribonucleotides, ATP and guanosine triphosphate (GTP), the nucleic acids, DNA and RNA, and the niacin-containing coenzyme NADPH, which is essential for a number of biosynthetic reactions (see Niacin) . Because transketolase decreases early in thiamin deficiency, measurement of its activity in red blood cells has been used to assess thiamin nutritional status. Once again Niacin is required for Vitamin B1 (Thamin) to properly be used during energy conversions in cells and during digestion. Non-coenzyme function: Thiamin triphosphate (TTP) is concentrated in nerve and muscle cells. Research in animals indicates that TTP activates membrane ion channels, possibly by phosphorylating them. The flow of electrolytes like sodium and chloride in or out of nerve and muscle cells through membrane ion channels plays a role in nerve impulse conduction and voluntary muscle action. Impaired formation of TTP may play a role in the neurologic symptoms of severe thiamin deficiency. Within Vitamin B1 the muscles can not conduct electrical signals from nerve tissue. If the nerve tissue is not conducting electrical signals from the brain do to lack of Thiamin to regulate the ions (Sodium, Chloride), then impairment of muscles and nerves occurs. Weakness, and will fatigue, problems with organs, the brain, and heart will also become evident. Deficiency Beriberi, the disease resulting from severe thiamin deficiency, was described in Chinese literature as early as 2600 B.C. Thiamin deficiency affects the cardiovascular, nervous, muscular, and gastrointestinal systems. Beriberi has been termed dry, wet, and cerebral, depending on the systems affected by severe thiamin deficiency. The main feature of dry (paralytic or nervous) beriberi is peripheral neuropathy. Early in the course of the neuropathy "burning feet syndrome" may occur. Other symptoms include abnormal (exaggerated) reflexes, diminished sensation and weakness in the legs and arms. Muscle pain and tenderness and difficulty rising from a squatting position have also been observed. Severely thiamin deficient individuals may experience seizures (convulsions). In addition to neurologic symptoms, wet (cardiac) beriberi is characterized by cardiovascular manifestations of thiamin deficiency, which include rapid heart rate, enlargement of the heart, severe swelling (edema), difficulty breathing, and ultimately congestive heart failure. Cerebral beriberi may lead to Wernicke encephalopathy and Korsakoff psychosis. The diagnosis of Wernicke's encephalopathy is based on a "triad" of signs, which include abnormal eye movements, stance and gait abnormalities, and abnormalities in mental function, which may include a confused apathetic state or a profound memory disorder termed Korsakoff's amnesia or Korsakoff's psychosis. Thiamin deficiency affecting the central nervous system is referred to as Wernicke's disease when the amnesic state is not present and Wernicke-Korsakoff syndrome (WKS) when the amnesic symptoms are present along with the eye movement and gait disorders. Most WKS sufferers are alcoholics, though it has been observed in other disorders of gross malnutrition, including stomach cancer and AIDS. Administration of intravenous thiamin to WKS patients generally results in prompt improvement of the eye symptoms, but improvements in motor coordination and memory may be less, depending on how long the symptoms have been present. Recent evidence of increased immune cell activation and increased free radical production in the areas of the brain that are selectively damaged suggests that oxidative stress plays an important role in the neurologic pathology of thiamin deficiency. Causes of thiamin deficiency: Thiamin deficiency may result from inadequate thiamin intake, an increased requirement for thiamin, excessive loss of thiamin from the body, consumption of anti-thiamin factors in food, or a combination of factors. Inadequate intake: Inadequate consumption of thiamin is the main cause of thiamin deficiency in underdeveloped countries. Thiamin deficiency is common in low income populations whose diets are high in carbohydrate and low in thiamin (e.g., milled or polished rice). Breast fed infants whose mothers are thiamin deficient are vulnerable to developing infantile beriberi. Alcoholism, which is associated with low intake of thiamin among other nutrients, is the primary cause of thiamin deficiency in industrialized countries. Increased requirement: Conditions resulting in an increased requirement for thiamin include strenuous physical exertion, fever, pregnancy, breastfeeding, and adolescent growth. Such conditions place individuals with marginal thiamin intake at risk for developing symptomatic thiamin deficiency. Recently, malaria patients in Thailand were found to be severely thiamin deficient more frequently than non-infected individuals. Malarial infection leads to a large increase in the metabolic demand for glucose, as well as increased demand for the disposal of lactate. The stresses induced by malarial infection could exacerbate thiamin deficiency in individuals already predisposed. HIV-infected individuals, whether or not they had developed AIDS, were also found to be at increased risk for thiamin deficiency. The lack of association between thiamin intake and evidence of deficiency in these HIV-infected individuals suggested they had an increased requirement for thiamin. Excessive loss: Excessive loss of thiamin may precipitate thiamin deficiency. Individuals with kidney failure requiring hemodialysis lose thiamin at an increased rate, and are at risk for thiamin deficiency. By increasing urinary flow, diuretics ("water pills") may prevent reabsorption of thiamin by the kidney and increase its excretion in the urine. Alcoholics who maintain a high fluid intake and urine flow rate may also experience increased loss of thiamin, exacerbating the effects of low thiamin intake. Anti-thiamin factors (ATF): The presence of anti-thiamin factors (ATF) in foods also contributes to the risk of thiamin deficiency. Certain plants contain ATF, which react with thiamin to form a product that is oxidized in the body, rendering it inactive. Consuming large amounts of tea and coffee (including decaffeinated), as well as chewing tea leaves and betel nut have been associated with thiamin depletion in humans due to the presence of ATF. Vitamin C and other antioxidants can protect thiamin in some foods by preventing its oxidation to an inactive form. Thiaminases are enzymes that break down thiamin in food. Individuals who habitually eat certain raw freshwater fish, raw shellfish, and ferns are at higher risk of thiamin deficiency because these foods contain a thiaminase, which would normally be inactivated by the heat used for cooking. An acute neurologic syndrome (seasonal ataxia) in Nigeria has been associated with thiamin deficiency precipitated by a thiaminase in African silkworms, a traditional high-protein food for some Nigerians. The Recommended Dietary Allowance (RDA): The RDA for thiamin, revised in 1998 (11), was based on the prevention of deficiency in generally healthy individuals. Men (19 years and older): 1.2 milligrams (mg) of thiamin/day Women (19 years and older): 1.1 mg of thiamin/day Pregnant women: 1.4 mg of thiamin/day Lactating women: 1.5 mg of thiamin/day Disease Treatment Alzheimer's disease: Because thiamin deficiency can result in a form of dementia (Wernicke-Korsakoff syndrome) its relationship to Alzheimer's disease and other forms of dementia have been investigated. Several investigators found evidence of decreased activity of the thiamin pyrophosphate-dependent enzymes, a-ketoglutarate dehydrogenase and transketolase, in the brains of patients who died of Alzheimer's disease. Such findings are consistent with evidence of reduced glucose metabolism found on PET scans of the brains of Alzheimer's disease patients. The finding of decreased brain levels of thiamin pyrophophosphate (TPP) in the presence of normal levels of free thiamin and thiamin monophosphate (TMP) suggests that the decreased enzyme activity is not likely to be the result of thiamin deficiency, but rather of impaired synthesis of TPP. Presently, there is only slight evidence that thiamin supplements are of benefit in Alzheimer's disease. A double blind placebo-controlled study of 15 patients (10 completed the study) reported no beneficial effect of 3 grams of thiamin/day on cognitive decline over a 12-month period. A preliminary report from another study claimed a mild benefit of 3 to 8 grams of thiamin/day in dementia of Alzheimer's type in 1993, but no additional data from that study are available. A mild beneficial effect in patients with Alzheimer's disease was reported after 12 weeks of treatment with 100 milligrams/day of a thiamin derivative (thiamin tetrahydrofurfuryl disulfide), but this study was not placebo-controlled. A recent systematic review of randomized, double-blind, placebo-controlled trials of thiamin in patient's with dementia of Alzheimer's type found no evidence that thiamin was a useful treatment for the symptoms of Alzheimer's disease. Congestive heart failure (CHF): Severe thiamin deficiency (wet beriberi) can lead to impaired cardiac function and ultimately congestive heart failure (CHF). Although cardiac manifestations of beriberi are rarely encountered in industrialized countries, CHF due to other causes is common, especially in the elderly. Diuretics used in the treatment of CHF, notably furosemide (Lasix), have been found to increase thiamin excretion, potentially leading to marginal thiamin deficiency. A number of studies have examined thiamin nutritional status in CHF patients and most found a fairly low incidence of thiamin deficiency, as measured by assays of transketolase activity. As in the general population, older CHF patients were found to be at higher risk of thiamin deficiency. An important measure of cardiac function in CHF is the left ventricular ejection fraction (LVEF), which can be assessed by echocardiography. In a randomized double-blind study of 30 CHF patients, all of whom had been taking furosemide for at least 3 months, intravenous (IV) thiamin therapy (200 mg/day) for 7 days resulted in an improved LVEF compared to IV placebo (17). When all 30 of the CHF patients in that study subsequently received 6 weeks of oral thiamin therapy (200 mg/day) the average LVEF improved by 22%. This finding may be significant because improvements in LVEF have been associated with improved survival in CHF patients. Conclusions that can be drawn from the studies published to date are limited due to small sample sizes, lack of randomization in some studies, and a need for more precise assays of thiamin status. Presently, the role of thiamin supplementation in maintaining cardiac function in CHF patients remains controversial. Cancer: Thiamin deficiency has been observed in some cancer patients with rapidly growing tumors. Recent research in cell culture and animal models indicates that rapidly dividing cancer cells have a high requirement for thiamin. All rapidly dividing cells require nucleic acids at an increased rate, but some cancer cells appear to rely heavily on the thiamin pyrophosphate-dependent enzyme, transketolase, to provide the ribose-5-phosphate necessary for nucleic acid synthesis. Thiamin supplementation in cancer patients is common to prevent thiamin deficiency, but some investigators caution that too much thiamin may fuel the growth of some malignant tumors. These investigators suggest that thiamin supplementation be reserved for those cancer patients that are actually thiamin deficient. Presently, there is no evidence available from studies in humans to support or refute this theory. However, it would be prudent for individuals with cancer who are considering thiamin supplementation to discuss this issue with the clinician managing their cancer therapy. Food Sources A varied diet should provide most individuals with adequate thiamin to prevent deficiency. In the U.S. the average dietary thiamin intake for young adult men is about 2 mg/day and 1.2 mg/day for young adult women. A survey of people over the age of 60 found an average dietary thiamin intake of 1.4 mg/day for men and 1.1 mg/day for women. However, institutionalization and poverty increase the likelihood of inadequate thiamin intake in the elderly. Whole grain cereals, legumes (e.g., beans and lentils), nuts, lean pork, and yeast are rich sources of thiamin. Because most of the thiamin is lost during the production of white flour and polished (milled) rice, white rice and foods made from white flour (e.g., bread and pasta) are fortified with thiamin. A number of thiamin-rich foods are listed in the table below along with their thiamin content in milligrams (mg). For more information on the nutrient content of foods you eat frequently, search the USDA food composition database. Safety Toxicity: The Food and Nutrition Board did not set a tolerable upper level (UL) of intake for thiamin because there are no known toxic effects from the consumption of excess thiamin in food or through long-term oral supplementation (up to 200 mg/day). A small number of life threatening anaphylactic reactions have been observed with large intravenous doses of thiamin. However, anaphylactic reactions are the result of an overwhelming allergic response rather than a toxic effect of thiamin. Drug interactions: Reduced blood levels of thiamin have been reported in individuals with seizure disorders (epilepsy) taking the anticonvulsant medication, phenytoin, for long periods of time. 5-Fluorouracil, a drug used in cancer therapy, inhibits the phosphorylation of thiamin to thiamin pyrophosphate (TPP). Diuretics, especially furosemide (Lasix), may increase the risk of thiamin deficiency in individuals with marginal thiamin intake due to increased urinary excretion of thiamin. - Linus Pauling Institute & Charles K. Singleton, Ph.D. Department of Biological SciencesVanderbilt University

Deficiency Symptoms

• Beriberi,
  constipation,
  edema,
  enlarged liver,
  fatigue,
  forgetfulness,
  gastrointestinal disturbances,
  heart changes,
  irritability,
  labored breathing,
  loss of appetite,
  muscle atrophy,
  nervousness,
  numbness of the hands and feet,
  pain and sensitivity,
  poor coordination,
  tingling sensations,
  weak and sore muscles,
  general weakness,
  severe weight loss.

Therapeutic Uses:

• alzheimer's
  diarrhea
  constipation
  diabetes
  indigestion
  heart disease
  congestive heart failure
  stress
  mental illness
  nausea

Benefits:
Vitamin B1 - Enhances circulation and assists in blood formation, carbohydrate metabolism, and the production of hydrochloric acid, which is important for proper digestion, optimizes cognitive activity and brain function, positive effect on energy, growth, normal appetite, and learning capacity, and is needed for muscle tone of the intestines, stomach, and heart, protecting the body from the degenerative effects of aging, alcohol consumption, and smoking.


Sources of Vitamin B1 (Thamine)

• Milk
  Brown rice,
  egg yolks,
  fish,
  legumes,
  liver,
  peanuts,
  peas,
  pork,
  poultry,
  rice bran,
  wheat germ,
  whole grains,
  asparagus,
  brewer’s yeast,
  broccoli,
  Brussels sprouts,
  dulse,
  kelp,
  most nuts,
  oatmeal,
  plums,
  dried prunes,
  raisins,
  spirulina,
  watercress
  alfalfa,
  bladderwrack,
  burdock root,
  catnip,
  cayenne,
  chamomile,
  chickweed,
  eyebright,
  fennel seed,
  fenugreek,
  hops,
  nettle,
  oat straw,
  parsley,
  peppermint,
  raspberry leaf,
  red clover,
  rose hips,
  sage,
  yarrow,
  yellow dock.

Awesome Information on Vitamin A

Taking Vitamin A alone in any other form including the form of Beta Carotene has shown to increase Lung Cancer among smokers in a couple of Double Blind Cross Over Placebo trials (They used synthetic Beta Carotene & Vitamin A). This isn't surprising at all because it is quite important to note that it isn't anyone individual antioxidant or vitamin that works alone to prevent cancer or disease usually. The other problem is the vitamins people tend to take, and the beta carotene being used in these studies as well as in a lot of vitamins is "Synthetic". It is not "natural" - such as the beta carotene found in fruits and vegetables. Many companies try to find the cheapest way to bring you their product, and creating the antioxidant or vitamin synthetically is obviously a dangerous thing to be doing as these studies are showing. When you eat fruits and vegetables you are getting "synergistic" effects from Beta Carotene and other phytonutrients which are still unknown to the medical and scientific community and this could be another reason the studies are failing - in fact I'd bet my life on it. Things must be "balanced" so that your body can be "balanced" - else you risk disease. I have long felt that vitamin supplements from unnatural sources (Not fresh organic foods) for the everyday healthy man or woman was not appropriate. It isn't the same as eating fresh organic fruit and vegetables and yet vitamin supplements are booming using synthetic inorganic sources.

Important Note: If you are a smoker - beware of Vitamin A, and Beta carotene supplements which are synthetic - eat your fruits and vegetables, don't take "inorganic pill supplements containing Vitamin A or beta carotene" and assume you'll be ok - these scientific trials are not the only trials to show increased cancer risk of the lungs using unnatural vitamin A. Those who don't smoke would also do well to avoid unnatural Vitamin A.

Vitamin A (Beta Carotene) (Fat-soluble)

Recommended Daily Allowance (RDA): 5,000 I.U.
Researched Range: 2,000 I.U. to 20,000 I.U.
Average Daily Intake: Unavailable

Important Notes: Vitamin A toxicity may occur in adults who take in excess of 50,000 I.U. per day for several months. The Vitamin A found in fresh foods is not the same as the kind you'll find in nearly all supplements - [Beta Carotene] is a precursor, which is safe to take from fruits and vegetables, but this too can be created synthetically for use in Vitamins, however actual Vitamin A in supplement form as with most vitamins can be toxic in large amounts and can actually increase Cancer, where as Natural Beta Carotene, and vitamins in fresh fruits, and vegetables are not found to have any toxicity. The same does not hold true for eating meat of animals with Vitamin A - the liver and byproducts of animals CAN cause toxicity if too much of certain parts are eaten, for example Liver where Vitamin A is stored in nearly all animals when eaten. Only in Beta Carotene form (Fruits And Veggies, not Synthetic Supplements) is Vitamin A safe at all doses. The only known side effect of Beta Carotene is an orange skin tone which is not harmful. I myself actually have this orange tone from all the fresh fruit and vegetable I eat, and juice in drink form. My doctor took one look and said "wow" you weren't kidding when you said you eat well.

Vitamin A was discovered in 1933. Vitamin A when consumed is released through the intestinal wall, the hepatic portal vein takes the nutrients to the liver for processing. Vitamin A is stored in the liver until it's needed and sent via the bloodstream to whichever of the body's cells need it. Vitamin A provides your first line of defense against invading toxins since it establishes healthy skin, skin elasticity, and cell growth as well as support of the mucous membranes. Vitamin A is part of the powerful antioxidant group of nutrients. Vitamin A is also known as retinol because it generates the pigments in the retina. Beta-carotene and vitamin A actually destroy carcinogens (cancer-causing substances). If you're suffering from any of the ailments listed in the defiency list or under the therapeutic values list then consider lack of Vegetable or Fruit as the possible cause - of course seek professional opinion from a holistic physical or allopathic doctor. Everyone should be consuming Vegetables and Fruits in some form if possible (Each day different colors in the Rainbow of fruits and veggies should be consumed in some form - red, yellow, green, purple, black etc). I personally use my Champion Juicer quite a bit, as well as snack and apples, peaches, nectarines, apriocts, red grapes, and other fruits and vegetables. A salad with some chicken, or other whole grains is good too.

Quote:

We suddenly realized that vitamins are very active and very effective substances and they should be treated as medicines, when you're giving them in extra dosages and not in a natural format in the sort of balanced diet which doctors prescribe for good health. - Professor Gordon McVie, Director General of the Cancer Research Campaign

Deficiency Symptoms

• allergies
  appetite loss
  soft tooth enamel
  skin blemishes
  dry hair
  rough dry skin
  itching/burning eyes
  night blindness
  loss of smell
  sinus trouble
  fatigue
  susceptibility to infections

Therapeutic Uses:

• acne
  heart disease
  diabetes
  allergies
  arthritis
  asthma
  hyperthyroidism
  recurring infection
  athletes foot
  sinusitis
  tooth and gum disease
  cystitis
  bronchitis
  colds
  psoriasis
  peptitis
  migraine headaches
  vision deterioration

Benefits:
Prevents night blindness by building visual purple production. Also prevents other eye problems, some skin disorders, enhances immunity, may heal gastrointestinal ulcers, protects against pollution and cancer formation.

Beta Carotene is needed for maintenance and repair of epithelial tissue in the digestive tract, mouth, etc. Beta Carotene (vitamin A) is important in the formation of bones and teeth, aids in fat storage, protects against colds, influenza, and infections of the kidneys, bladder, lungs, and mucous membranes, slows aging process.


Sources of Vitamin A:

Vitamin A is found in milk, cheese, cream, liver, kidney, cod and halibut fish, fish liver, fish liver oil, All of these sources, except for skim milk that has been fortified with vitamin A, are high in saturated fat and cholesterol.

Sources of Beta Carotene (Precursor to Vitamin A)

• Green and yellow fruits and vegetables,
  apricots,
  asparagus,
  beet greens,
  broccoli,
  cantaloupe,
  carrots,
  collards,
  dandelion greens,
  dulse,
  garlic,
  kale,
  mustard greens,
  papayas,
  peaches,
  pumpkin,
  red peppers,
  spirulina,
  spinach,
  sweet potatoes,
  Swiss chard,
  turnip greens,
  watercress,
  yellow squash,
  winter squash,
  alfalfa,
  borage leaves,
  burdock root,
  cayenne (capsicum),
  chickweed,
  eyebright,
  fennel seed,
  hops,
  horsetail,
  kelp,
  lemongrass,
  mullein,
  nettle,
  oat straw,
  paprika,
  parsley,
  peppermint,
  plantain,
  raspberry leaf,
  red clover,
  rose hips,
  sage,
  uva ursi,
  violet leaves,
  watercress,
  yellow dock.

The body regulates the conversion of beta-carotene to vitamin A based on the body’s needs. Sources of beta-carotene are also pink grapefruit, spinach, and most dark green, leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta-carotene content as long as the fruit or vegetable is not injected to make it look better then it is. Beware for inorganic injection. Try to use organic fruits and vegetables which are untampered with beyond picking and packaging.

Via Off Topic

Alcohol and its Effects on Athletes

Implications For Athletes


Alcohol is particularly detrimental for athletes as it interferes with many of the processes so vital to success (3,5). Focus, performance, recovery and rebuilding are all affected. Given that alcohol's effects can linger on for days an athlete would be wise to refrain from its use when competing.

Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.

Assuming the athlete is performing within 48 hours of its consumption, as little as two to three standard drinks can directly:

Decrease strength

Impair reaction time

Impair balance and eye/hand coordination

Impair fine motor and gross motor coordination

Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate).
Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.


Interfere with body temperature regulation

Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athletes performance.


Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink

Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.

Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of coronary heart disease.

Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.

Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply are slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8).
This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.


Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of ones neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death.
Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.

The effects outlined here are just some of the more obvious ones. There are many others, and it would probably take a book to outline and explain them in sufficient detail.


Conclusion


Even though alcohol will greatly impact performance 25 to 48 hours after the last drink, it has longer lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period.

So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely.

References

What's Your Poison.(1997). [On line] http://www.abc.net.au/quantum/poison/alcohol/alcohol.htm
Aguayo LG. Ethanol potentiates the GABAA activates Cl- currents in mouse hippocampal and cortical neurons. Eur J Pharmacol 1990;187:127-130.
Bloomfield, J. Fricker, P.A. & Fitch, K.D.(1992). Textbook of Science and Medicine in Sport. Blackwell Scientific Publications: Australia.
Walsh J K. Sedative effects of ethanol at night. Journal of Study on Alcohol, 1991, 6, pp. 597-600.
Burke, L.(1992). The Complete Guide to Food for Sports Performance. Allen and Unwin: Australia.
Dodes. L. M.(2002).The Heart of Addiction: A New Approach to Understanding and Managing Alcoholism and Other Addictive Behaviors: Quill, USA.
Hunt WA. Are binge drinkers more at risk of developing brain damage? Alcohol 1993;10:559-561.
Science in Africa.(2004). Alcohol and the Inevitable Hangover From Over Consumption. [On line] http://www.scienceinafrica.co.za/200...ber/drinks.htm