One study on long - distance runners found that
creatine supplementation reduced markers of muscle damage and inflammation after an 18 - mile race.
One study showed that
creatine supplementation reduced the «oxygen cost» of activity, meaning that less strain was placed on the cardiovascular system when performing aerobic work after creatine supplementation.
Not exact matches
Scientific research has proven in multiple occasions that
creatine supplementation can help you build muscle and strength, increase bone mineral density,
reduce oxidative stress and even improve brain performance.
Greenwood, M, Kreider, RB, Greenwood, L, and Byars, A. Cramping and injury incidence in collegiate football players are
reduced by
creatine supplementation.
They concluded that
creatine supplementation somehow
reduced muscle cell damage and inflammation following the exhaustive exercise.
* Duration of a few weeks * An average dose more equivocal to a «loading» phase than a «maintenance phase» * A larger dose for potential responders who lack natural, dietary
creatine * A smaller dose for potential non-responders with a significant amount of existing dietary
creatine intake * A training protocol that emphasizes all phases of muscular energetics to take advantage of the ATP - CP, glycolytic, and oxidative effects of
creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing
creatine, due to the repeated bouts of high intensity work) * A training protocol that incorporates negatives in order to stimulate satellite cell fusion, as per Dr. Hatfield's theory of holistic training * A training protocol that emphasizes repeated bouts of work per the results of
creatine studies * A nutrition protocol tailored to
reduce post-workout cortisol levels, which would involve a post-workout shake and possible glutamine
supplementation * A nutrition protocol that takes advantage of carb - load (super compensation) near the end of the cycle
So heavy continuous doses of caffeine
reduce the effect of
creatine supplementation.
Scientists from the University of Nicosia and the University of Oklahoma found that
creatine supplementation significantly
reduced perceived effort (how hard exercise feels) during an intense cycling workout.
The authors point out that
creatine supplementation has previously been shown to enhance memory and
reduce fatigue in calculation tests, and their own study adds to the weight of evidence supporting the positive cognitive effects of
creatine.