News| 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 | | 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 | | 06/27 | What's the best supplement for building BIG Muscle?
That's a question that is asked a lot, and we have found some answers for you. Whey protein: It may help you build muscle, but so do other types of protein. Taking whey protein is also sensitive to when you take it, how much, what other food you eat, how old you are and when you take it (before/after workout).Creatine: Creatine has been studied a lot. Although there are studies that have show it may help in building muscle mass or promoting strength it has not been the holy grail of building big muscles. Again when, how much and how long seem to be questions that generate different answers from the expert.Aminos, multivitamins, the list goes on. There are so many supplements that may aid bui | | 06/11 | Top 4 Commercial Gym Supplements: Multivitamins, Protein Shakes Vitamin C and E
A recent servey investigated dietary supplement use of persons who exercised regularly at a Long Island, NY gym. The top 4 (use at least 5 times per week)multivitamin/minerals (MVM; 45 %)protein shakes/bars (PRO; 42.3 %)vitamin C (34.7 %)vitamin E (VE; 23.4 %) Ephedra was consumed by 28 % at least once per week. Above 45 Multivitamins and minerals where most popular. Protein was more popular below 45. Creatine was consumed more frequently below 30.Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):481-92. |
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