Sport / Fitness

All information about Sport / Fitness

At a glance

Athletes and fitness enthusiasts usually not only have an increased calorie requirement, their body also demands higher amounts of minerals, vitamins, antioxidants, plant enzymes and bioactive substances due to the high intensities.

However, our widely used diet of sugar, meat (e.g. pork), coffee or beer tends to be very acidic and therefore also consuming vital substances.

Intensive training sessions then promote the formation of other acids (e.g. lactic acid or carbonic acid). Empty glycogen stores lead to increased burning of fat and protein and thus in turn to the formation of vinegar, ketoneand uric acid.

It often comes to the point where athletes are completely acidic and overtrained. The result is a drop in performance and an increased risk of injury.

For more information

In order to detect acidification (latent acidosis), it makes little sense to test the pH value once, as it can naturally fluctuate between 5.0 and 7.5 during the course of the day. The value also depends significantly on the meals.

In order to achieve meaningful results, regular measurements should be carried out regularly for at least three to six days. About six measurements spread throughout the day. When creating such daily profiles, the values can be entered in measurement tables, from which the pH curve can then be derived relatively well. The more data points there are, the more meaningful the scale. If you move permanently in the acid area, it is advisable to change your diet or, if necessary, to check it more closely.

Especially in strength sports, creatine is also often supplemented.

Creatine is used for energy production and can promote the maximum strength of the muscles and increase performance, especially during short and intensive workouts. Creatine is also important for the function of the nerves and the brain.

The muscle requires energy for its contraction in the form of ATP (adenosine triphosphate). However, the stock of ATP is very limited and therefore only sufficient for a short period of time. Thus, the muscle can contract with its ATP stock on average only one to three times. In order to maintain muscle work, for example, during physical activity, a resynthesis of ATP is required.

This is where creatine comes into play in the form of creatine phosphate. It is the energy source that is used in the muscle first after consumption of the ATP store. About 90% of the creatine are found in the skeletal muscles.

It is not uncommon for creatine to be confused with creatinine. Creatinine is a degradation product and the excretion form of creatine.

The creatinine value can be measured via test strips in the urine.

In the sports sector, there are so-called non-responders. These are people who don’t react to the substance. Since some people themselves synthesize a lot of creatine, they do not use the externally supplied creatine. Around 15 to 18% of all athletes react to creatine supplementation with no positive effect. Whether and how this situation can be proven by creatinine measurement in the urine is not yet clear.

Sources

  • Schroeder, U. et al. (02/2017):Übersäuerung – basische Ernährung– Entschlackung, Tritime Magazine
  • Edwards, S.L. (2007): Pathophysiology of acid base balance: The theory practice relationship. Intensive Crit Care Nurs.
  • Laski, M.E. & Kurtzmann, N.A. (1996): Acid-base disorders in medicine; Dis Mon., 42 (2): 51-125
  • Hyneck, M.L. (1985): Simple acid base disorders; used to create the superlative. J. Hosp. 42(9): 1992-2004
  • Cramer, J.T. et al. (2007): Effects of Creatine Supplementation and Three Days of Resistance Training on Muscle Strength, Power Output, and Neuromuscular Function. J Strength Cond Res, 21(3), 668
  • Rae, C. et al (2003):Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings Biol Sci, 270(1529), 2147-2150
  • Sahlin, K. & Harris, R.C. (2011): The creatine kinase reaction: a simple reaction with functional complexity. Amino Acids, 40(5), 1363-1367
  • Remer, T. (2001): Influence of nutrition on acid-base balance – metabolic aspects. J. Nutr. 40(5): 214-220
  • Branch, J.D. (2003): Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198-226
  • Anomasiri, W. et al. (2004): Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance. J Med Assoc Thai, 87 Suppl 2, S228-32
  • Goedecke, T. (2002): Latente Acidose: Übersäuerung als Ursache chronischer Erkrankungen. Switzerland. Zeitschrift Ganzheitsmedizin, 90-96
  • Jörgensen, H.H. (1988): Mit der Pufferkapazität steht und fällt die Leistung. In: Informationen zur Naturheilkunde. Sommer-Verlag, Teningen
  • Vormann, J. (2003): Harmonisch zum Säure-Basen-Gleichgewicht
  • Jacob’s Wissensportal: Urin-pH-Messung, URL: https://drjacobs.de/de/urin-ph-messung.html, Retrieved 18.06.2019
Status of information: Autumn 2019