creatine

[Ronnie_Malenko]

anyone use it? ave got some there might start putting in intra shake?

will it make any difference for someones whos assisted anyway?

thoughts? doses? results?

 

[itsdave]

Only started using recently. Too early to say for me but I do feel like it makes a difference.

D.

 

[Drago]

Just started 2 weeks ago definitely feel it helps.


Its one of the few supplements thats has been proven to work repeatedly

 

[Arterial Dan]

Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.
http://www.ncbi.nlm.nih.gov/pubmed/14561278

 

[Barry]

Seen some studies that show creatine to increase protein synthesis. Would be a good addition to a post workout recovery shake.

http://jcb.rupress.org/content/62/1/145.full.pdf

"The experiments reported here further define the role of creatine in the control of muscle protein synthesis. These experiments demonstrate that creatine selectively stimulates the rate of synthesis of the two major contractile proteins, actin and myosin, in cultures of differentiating skeletal muscle.

 

The data presented in Fig. 1 shows that creatine stimulates the rate of actin and myosin heavy chain synthesis approximately twofold by day no. 3"

 

http://www.uni.edu/dolgener/Advanced_Sport_Nutrition/Creatine%20Supplementation.pdf

 

"Conclusion and practical recommendations

The above review indicates that creatine supplementation has positive effects on:

 

• Amplifying the effects of resistance training for enhancing strength and hypertrophy [5,22,28].
• Improving the quality and benefits of high intensity intermittent speed training [21].
• Improving aerobic endurance performance in trials lasting more than 150s [7].
• Seems to produce positive effects on strength, power, fat free mass, daily living performance and neurological function in young and older people [49].
• Research on the mechanisms of creatines effect has progressed since 2007 showing an up regulation of gene expression when creatine is administered together with resistance training exercises.
• Regarding predominantly aerobic endurance performance, the increased bodies