Fatter — but stronger In just five-days time, the creatine supplements made the athletes gain weight. Creatine supplementers gained on average two kilograms 4. During the second interval, the kayakers completed about 16 per cent more work when they had supplemented with creatine, compared to taking the placebo or being in the control condition at the beginning of the study and after the washout period. During the second interval, the athletes completed 14 per cent more work with creatine, and for the five-minute second interval the creatine subjects hit 7 per cent more work.
Blood- lactate levels were also higher for creatine athletes after the and second intervals, compared to control and placebo subjects. Thus, it is tempting to say that creatine supplementation would be very beneficial to endurance athletes during their training second to five-minute intervals are commonly employed by endurance competitors. Will it also be true for runners?
However, remember that the gains in this study associated with creatine supplementation were obtained by endurance kayakers, not runners. The same is true for cyclists, but even one-pound gains can hurt the efficiency of runners; four-pound upswings will almost certainly slow them down. What causes the gain in weight? Research indicates that most of the short-term weight gain associated with creatine supplementation is probably due to water retention.
Over the long term, much of the weight gain associated with creatine could be produced by an actual increase in muscular mass, as the higher-quality workouts linked to creatine supplementation could lead to advances in muscle size, at least among athletes who are strength training with rather heavy resistances. The answer is yes — but Should endurance runners take creatine supplements? Several years ago, scientists from England and Estonia asked five endurance runners at Tartu University in Estonia to supplement their diets with 30 grams six five-gram doses per day of creatine monohydrate per day for six consecutive days.
During this six-day period, five other Estonian runners of comparable ability consumed a glucose placebo instead of creatine. Prior to and following the six days of supplementation, the athletes ran four metre and on a separate day four metre intervals, with three minutes of rest between the metre work intervals and four minutes of recovery after the metre reps.
Myth 2: Creatine causes hair loss in men. This myth began after a small randomized control trial RCT with 20 males given creatine found an increase in DHT levels, an androgen that contributes to hair loss. Since this one study, several others have been conducted and shown that it does not affect testosterone or DHT levels.
Myth 3: Creatine makes you gain weight. When loading with creatine, research shows an average weight gain of about 2 pounds, due primarily to the additional water that creatine retains in muscle cells. For athletes that are trying to gain a significant amount of weight, there must be a calorie surplus - meaning you must consistently consume more calories than you burn.
For more on how to gain weight in a healthy way, I recommend my performance weight gain manual. Athletes utilizing creatine supplementation for a longer period of time have been shown to gain on average lbs.
Watch my video on Creatine below:. Meet Angie. No creatine supplement has yet been approved for use by the United States U. There are dangers associated with use of unrestricted supplements. A person needs between 1 and 3 grams g of creatine a day. Around half of this comes from the diet, and the rest is synthesized by the body.
Food sources include red meat and fish. One pound of raw beef or salmon provides 1 to 2 grams g of creatine. Creatine can supply energy to parts of the body where it is needed. Athletes use supplements to increase energy production, improve athletic performance, and to allow them to train harder.
People who cannot synthesize creatine because of a health condition may need to take 10 to 30 g a day to avoid health problems. Creatine is one of the most popular supplements in the U. It is also the most common supplement found in sports nutrition supplements, including sports drinks. Athletes commonly use creatine supplements, because there is some evidence that they are effective in high-intensity training.
The idea is that creatine allows the body to produce more energy. With more energy, athletes can work harder and achieve more. In , a review concluded that creatine:. It appears to be useful in short-duration, high-intensity, intermittent exercises, but not necessarily in other types of exercise.
However, a study published in found that creatine supplementation did not boost fitness or performance in 17 young female athletes who used it for 4 weeks. However, according to the U. National Library of Medicine, creatine does not build muscle. The increase in body mass occurs because creatine causes the muscles to hold water. Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.
Creatine may also have an antioxidant effect after an intense session of resistance training, and it may help reduce cramping. It may have a role in rehabilitation for brain and other injuries. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
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