2018-12-10, 13:31
|
#1
|
Chefsarkitekt Oljebyxor
Reg.datum: Mar 2002
Ort: Norrtälje
Inlägg: 78 283
|
Kreatin: effektivitet och säkerhet
Kreatin är bra för nästan allt, har inga bieffekter, och den billigaste varianten är bäst.
Citat:
Creatine is one of the most well-studied dietary supplements of all time, including efficacy and safety research on healthy, athlete, elderly and patient populations. Performance-enhancing effects during brief, intense exercise and resistance training have been well documented. Some studies indicate that creatine supplementation can improve the performance of sprints that occur during or following endurance exercise. New data indicate a role for creatine in improving brain health and metabolism. Creatine is well-tolerated, inexpensive, has a very good safety profile and can offer muscular and brain benefits to a variety of individuals.
Based on the best available evidence, the ingestion of 20 g/d of creatine monohydrate for 5 d or 3-5 g/d for about 30 d will maximally increase muscle creatine. The exact dose needed to increase brain creatine is unknown, but standard loading doses have been effective at increasing brain creatine in some studies.
Creatine monohydrate is the form of creatine that has been most studied, and therefore the greatest amount of efficacy and safety data are available for this form. There are no data indicating that other available forms of creatine are more effective, and there are few safety data on other types of creatine supplements. Based on this information, there appears to be no rationale for recommending another form of creatine as a supplement.
To optimize creatine uptake, ingest supplements following a carbohydrate or carbohydrate/protein-containing meal or following exercise.
The performance of brief (< 30 s), high-intensity sprint-type exercise should improve with creatine supplementation, and these sprints could occur alone, in repeated bouts or during/ after endurance exercise.
In theory, the small body mass gain associated with creatine supplementation could negate the beneficial effects on performance during weight-bearing exercise, or even be ergolytic. This has not been proven, and performance improvements have been shown in weight-bearing activities such as running.
Overall, creatine monohydrate supplements could benefit a number of athletes across a variety of sporting activities or in strength and conditioning training. As with all dietary supplements, experimentation in practice, prior to competition, is recommended.
|
SSE #186 THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH .
https://www.gssiweb.org/en/sports-sc...rs-of-research
|
|
|