Numerous studies have found that
creatine supplementation results in improved body composition, increased muscular strength, and faster sprint performance.
The combination of strength training and
creatine supplementation resulted in a lowering of the glucose level in the blood.
However, in vegetarians rather than in those who consume meat,
creatine supplementation resulted in better memory.
Not exact matches
Therefore,
creatine supplementation can drastically enhance the body's capacity to perform high - intensity work and help you get better size and strength gains as a
result.
Creatine monohydrate has been proven to promote increases in strength and power, with prolonged
supplementation resulting in increased muscle growth.
The combination of beta - alanine
supplementation with
creatine resulted in statistically significant strength increases for collegiate football players.
«These
results suggest that
creatine supplementation, despite promoting acute muscle strength improvement, may be harmful as it induces oxidative stress and decreases total antioxidant status», the Brazilians conclude.
* 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
Creatine supplementation may provide you with the
results that you are looking for.
A direct comparison between CEE and
creatine monohydrate shows that CEE can't even duplicate, let alone surpass, the
results seen with
creatine monohydrate
supplementation.
«
Supplementation with
creatine resulted in greater increases in muscle mass and strength, and these improvements were accompanied by more decreased myostatin levels.»