It should be noted that the super compensation was most pronounced when performed following
a period of creatine supplementation, not during the initial period of supplementation itself.
Not exact matches
The effects
of training and
creatine malate
supplementation during preparation
period on physical capacity and special fitness in judo contestants.
The students took 12 g
creatine every day for 15 days and ran before and just after the
supplementation period for 60 minutes at 65 - 70 percent
of their maximal heart rate.
Countless studies have been done and the consensus is that
supplementation with
creatine monohydrate is completely non-toxic and has no observable adverse effects, even when consumed at high doses (10 times higher than what I consume myself) and for long
periods of time.
For this study, ten male and ten female athletes were assigned to
creatine or placebo groups, where, before and after the three - day
creatine supplementation period, they were assessed on repeated sprint performance and thigh muscle volume - the
creatine group was given 0.35 grams
of creatine per kilogram
of fat free mass, and all subjects completed six maximal ten second cycle sprints with 60 seconds
of recovery in between.
For this reason
creatine supplementation is optimal for an exercise regimen involving short bursts
of anaerobic maximal exercise interspersed by aerobic (this word means «with oxygen») recovery
periods.