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| Creatine FactsNews| 08/10 | Creatine effects on Strength AND Body Fat
Many athletes use creatine to gain strength or build muscle. Although there have been many studies supporting some strength gains and muscle mass increases, there have not been many studies looking at negative effects of creatine use. One of the reported negative effects is the increase of body fat, or what bodybuilders have experienced as the bye bye six pack effect. From experience many (strength) athletes give the advice to not try to loose weight while you are on creatine because loosing weight on creatine seems to be more difficult. Let’s take a look at a study which tries to investigate this effect. In this study the influence of creatine supplementation on substrate utilization during | | 08/04 | Strength Training Recovery Drink: Sugar just as good as Whey, Creatine and Sugars
New research from the Mississippi State University (Nutrition. 2004 May;20(5):420-7) has shown that taking plain sugars after your strength training workout will give you just as good results as taking expensive recovery drinks (that includeded Whey, Creatine and Sugars).Different training groups were compared for fat-free mass (FFM), muscle strength and endurance and anaerobic performance before and after a ten week training schedule. The conclusion!"Consumption of a recovery drink after strength training workouts did not promote greater gains in Fat Free Mass compared with consumption of a carbohydrate-only drink. Performance variables such as muscle strength and endurance and anaerobic pe | | 07/29 | Weight Lifting: NEW Creatine and Protein research!
A new, yet unpublished, study by the University of Saskatchewan, shows that a combination of protein and creatine BEFORE training may increase muscle mass more than other combinations. Currently most body builders usually take a creatine with sugars after training and during the morning meals on non-training days.In this study 35 men between the ages of 59 and 77 were asked to drink a special shake before lifting weights three days a week. The groups included shakes with:1) creatine2) protein. 3) creatine and protein 4) only sugar as a controlNeither the researcher nor the athletes knew what additives their shakes contained.After just 10 weeks the men drinking protein and creatine shakes inc | | 07/24 | Running and Endurance: Creatine protects muscles from Soreness and Cell Damage
Creatine supplements are not just for bodybuilders, sprinters and athletes performing explosive sports like basketball, volleyball and short distance swimmers and runners. In previous studies creatine only seemed to increase performance on short explosive movements, and that is not changed. However a new study shows that creatine might have an interesting ability that also helps endurance athletes.In this new study the effect of creatine supplementation on endurance running was evaluated. Researches looked at inflammatory and muscle soreness markers: creatine kinase (CK), lactate dehydrogenase (LDH), prostaglandin E2) (PGE2) and tumor necrosis factor-alpha (TNF-alpha.Runners with experience |
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