While virtually every person reading this will probably have some awareness of the benefits of creatine for performance, relatively few will have encountered the studies that have looked at
the effects of creatine on cognitive performance.
The lack of a control group makes the task of determining
the effect of creatine on muscle strength and mass in regards to taking it before or after exercising a lot more difficult.
The figure below shows
the effect of creatine on the female rats.
Not exact matches
Effect of creatine and beta - alanine supplementation
on performance and endocrine responses in strength / power athletes.
References: • Jose Antonio and Victoria Ciccone (2013) «The
effects of pre versus post workout supplementation
of creatine monohydrate
on body composition and strength.»
The
effects of creatine supplementation
on high - intensity exercise performance in elite performers.
Additionally, another study tried to investigate the different
effect a dose
of 5 grams
of creatine would have
on muscle gains taken right before or right after exercising, within a duration
of 5 weeks.
However, this study also produced different results since it didn't notice any significant reduction
of strength between consuming
creatine before and after exercising, which indicates that timing
creatine doses only has an influence
on muscle hypertrophy while taking
creatine before and after exercising has the same
effect on increasing strength.
Although the
effects L - glutamine
on muscle growth may not be as instant as those
of creatine and carb loading, it's still one
of the key ingredients that can help you in increasing your size.
Effect of creatine malate supplementation
on physical performance, body composition and selected hormone levels in spinters and long - distance runners.
Use
of creatine in the elderly and evidence for
effects on cognitive function in young and old.
The
effects of training and
creatine malate supplementation during preparation period
on physical capacity and special fitness in judo contestants.
Effect of creatine and ß - alanine supplementation
on performance and endocrine responses in strength / power athletes.
Effect of creatine supplementation during cast - induced immobilization
on the preservation
of muscle mass, strength, and endurance.
Effect of oral
creatine supplementation
on human muscle GLUT4 protein content after immobilization.
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Creatine has more
effect on upper body muscles than
on lower body muscles 21.03.18 Sadistic variants
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Creatine is a popular supplement among bodybuilders and athletes because
of its apparently positive
effects on muscular strength.
In spite
of this,
creatine did have an
effect on the tumor.
Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M.
Effect of creatine and weight training
on muscle
creatine and performance in vegetarians.
Ziegenfuss TN, Rogers M, Lowery L, Mullins N, Mendel R, Antonio J, Lemon P.
Effect of creatine loading
on anaerobic performance and skeletal muscle volume in NCAA Division I athletes.
Other researchers postulate that the muscle volumizing
effect of creatine might switch
on a gene responsible for IGF - 1 production.
In 2004, Santos and colleagues studied the
effects of creatine supplementation
on muscle cell damage in experienced endurance athletes running a 30 - kilometre race12.
The six - week
creatine course had no
effect on the number
of times that the subjects could stand up, but the strength in their hands increased, by seven percent.
With the intake
of creatine, the amount
of creatine and
creatine phosphate in the muscle is increased, which has a positive
effect on performance.
While it use may not directly lead to hair loss in and
of itself, the
effects on the body
of long term
creatine use may lead to unhealthy hair growth, thinning hair, receding hairlines, and increased rates
of hair loss.
As for substances like
creatine, there aren't many studies
on the longterm
effects of it, so we don't know.
Creatine is mainly discussed with reference to its
effect on anaerobic output, specifically in the ATP - CP and glycolytic range
of muscular energetics.
The
effect of the combination
of HMB and
creatine on lean body mass is particularly striking.
The researchers suspect that the cause
of this
effect has something to do with the stimulatory
effect that
creatine has
on the production
of IGF - 1 in the cells.
In a New Zealand study,
effects of creatine serum and
creatine powder was tested
on performance in repeated maximal sprint cycling tests.
The same researchers mentioned in the first study
on creatine above also investigated the
effects of creatine supplementation and sleep deprivation alongside mild exercise
on cognitive performance and bio-motor skills (3).
The
effects of a pre-workout supplement containing caffeine,
creatine, and amino acids during three weeks
of high - intensity exercise
on aerobic and anaerobic performance.
Creatine supplementation had a positive
effect on sleep deprived individuals in terms
of both mood and performance in physical and cognitive tests.
However, the fact remains that even a small amount
of creatine had a significant positive
effect on intelligence.
Jäger R, Metzger J, Lautmann K, Shushakov V, Purpura M, Geiss K, Maassen N: The
effects of creatine pyruvate and
creatine citrate
on performance during high intensity exercise.
Tallon, M.J., Child, R., Kre - alkalyn suppplementation has no beneficial
effect on creatine - to - creatinine conversion rates., in 4th International Society
of Sports Nutrition (ISSN) annual meeting.