Creatine at low doses promotes resistance to fatigue, study

[medicine man]

Magari vi interessa...


Creatine at low doses promotes resistance to fatigue, study
By Lorraine Heller, 06-Jul-2010


Low dose supplementation of creatine could help combat fatigue, according to the results of a new study.
Published in the journal Nutrition, the study set out to test whether low dose creatine supplements could improve muscle function.

Creatine, an amino acid-like compound, was first identified in 1832 for its presence in muscle. It has been the subject of about 70 randomized, controlled trials over the last 12 years or so, with the majority investigating creatine’s performance-enhancing benefits.

However, according to the authors of the current study, there was a gap in the literature regarding the effects of low-dose creatine ingestion on high-intensity exercise performance and body composition when dosing was based on body size and administered over a period of time that would allow sufficient muscle uptake.

Tests

The trial involved twenty health men and women, who were randomized to receive creatine supplements or placebo. Participants were given 0.03 g of creatine (provided by NutraSense Company, Shawnee Mission, KS, USA) or placebo per kilogram of body weight per day for 6 weeks (range 1.7–2.9 g/d).

Before supplementation participants were tested twice for anthropometric/body composition, muscle strength, and muscle fatigue, and they also provided blood samples to test plasma creatine concentration. They were then tested again after supplementation.

Results

At the end of the six week period, researchers found that the supplementation did not result in any significant differences in body mass, fat-free mass, fat mass, body fat

[igi]

Certo, grazie !

Non mi é chiaro il legame fra il titolo e la conclusione.

Cmq, per dovere di cronaca riporto la mia esperienza. Con un dosaggio di 7-8 g di creatina in unica soluzione e solo nel post allenamento ho tranquillamente completato le 4 settimane di carico (provenendo da 1 mese di stop completo e forzato per infortunio) in preparazione della gara in Slovacchia (saltata) senza particolari sofferenze ed arrivando in forma a fine ciclo (infatti domenica scorsa sono andato a correre con ottime sensazioni).