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).
In 2003, scientists from Bloomsburg University analyzed 22 of the highest quality
studies on creatine to see just how effective it really is.
Not exact matches
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.
Also, even more recently another
study on 72 NCAA football players run by Ware and Mayhew wanted to find out if
creatine had any links to dehydration or cramps.
Another
study which wanted to eliminate this particular limitation examined the impact that 8 grams of
creatine had
on muscle size and strength taken immediately after or before workout sessions, while at the same time adding a control group which took a placebo lacking
creatine.
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.
Unlike many of the entries
on this list,
creatine ethyl ester has had quite a few
studies performed
on it, but they're not all encouraging for it being superior.
Literally hundreds of
studies have been performed
on creatine monohydrate.
Studies are pretty mixed: one showed it to have a better effect
on endurance than
creatine citrate (which, remember, seems about as effective monohydrate), but another found it didn't improve endurance at all.
1 In a 10 - day
study conducted at Ohio State University
on 31 weight - trained test subjects randomly assigned to one of three groups, subjects consuming the same form of
creatine found in Six Star ® CreatineX3 ™ with a training program increased their strength capacity
on the bench press by 18.6 % compared to baseline (6,658 vs. 5,613 joules).
Creatine and whey protein are two of the most
studied supplements designed to build muscle
on the market today.
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Creatine has more effect
on upper body muscles than
on lower body muscles 21.03.18 Sadistic variants of the pull - up are just as good for your muscles as the humane version 20.03.18 In your sixties?
As well, no
studies have shown
creatine to have any adverse side effects
on humans.
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In a
study to asses if the combination of
creatine and whey had a greater impact
on strength and lean mass development versus using either supplement alone, Canadian researchers at St. Francis Xavier University measured notable changes or stages of increased power output and body composition changes of weight training subjects for 6wks.
1 In a 10 - day
study conducted at Ohio State University
on 31 weight - trained test subjects randomly assigned to one of three groups, subjects consuming the same form of
creatine found in Six Star reatineX3 ™ with a training program increased their strength capacity
on the bench press by 18.6 % compared to baseline (6,658 vs. 5,613 joules).
In contrast to these individual attributes, in a current Canadian
study at the College of Kinesiology, at the University of Saskatchewan, scientist tested the combo of whey,
creatine and CLA
on strength training.
There is no
study proves that
Creatine reduces the kidney function or any other side effects
on overall health because as I say
Creatine is naturally occurring compound and readily available and produced in the body so how it will show its bad effects.
At least this is the possibility researcher's Louis and colleagues found when they
studied creatines effects
on IGF - 1 and ageing 10.
Creatine is already the most widely
studied (and praised) supplement
on the market, and for good reason.
Thus far no scientific
studies have been done
on CEE, but anecdotal reports suggest it is superior to
creatine monohydrate in several ways.
Finally, a similar
study on collegiate volleyball players revealed that
creatine improved repeated block jump height without creating any more fatigue in the leg muscles.
Cell energy (of which in their
study on bone regeneration
creatine played a major role) is important for bone development and maintenance, and therefore directly related to osteoporosis.
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.
In 2004, Santos and colleagues
studied the effects of
creatine supplementation
on muscle cell damage in experienced endurance athletes running a 30 - kilometre race12.
Another massive review (22
studies) published in the Journal of Strength and Conditioning Research discovered that the average increase in muscle strength for subjects taking
creatine while strength training was 8 % greater than gains made
on placebo.
A
study on elite wrestlers found that
creatine enhanced their average and peak power
on an anaerobic endurance test.
And in a similar
study on collegiate volleyball players,
creatine maintained the subjects» repeated block jump height.
of 22
studies found that subjects taking
creatine averaged eight percent greater strength gains than those
on a placebo, with an average 14 % increase in reps performed at a given percentage of the lifters» maxes.
A
study on elite wrestlers found that
creatine boosted their average and peak power
on an anaerobic endurance test.
On the other hand, I know of two
studies that contradict these findings, demonstrating that ingesting caffeine and
creatine together results in greater improvements in exercise performance.
That being said, if you are low
on creatine, I have seen
studies that show an improvement in performance.
In same
study on 36 test subjects with at least 3 years of weight training experience, subjects using the combination of
creatine and whey gained 4 times the lean muscle than those using a placebo (8.8 vs. 2.0 lbs.).
As for substances like
creatine, there aren't many
studies on the longterm effects of it, so we don't know.
We have done some detailed research
on CEE, and have found
studies [1] that actually found CEE to have several disadvantages compared to regular
creatine monohydrate, debunking some of the claims made by CEE.
Virtually all of the
studies have been done
on creatine monohydrate, and there is no evidence to suggest that any of the newer forms of
creatine are any better.
1 In just one
study on 31 weight - trained test subjects randomly assigned to one of three groups, subjects consuming this same form of
creatine in Six Star ® Explosion significantly increased their strength capacity
on the bench press by 18.6 % compared to baseline (6,658 vs. 5,613 joules) in just 10 days!
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.
Another
study, performed
on animals, concluded that
creatine supplementation increases the oxidative potential of cardiac muscle.
We also have two other
studies on high intensity interval training that found that taking caffeine and
creatine together improved performance over and above what you'd expect from caffeine alone.
One
study on long - distance runners found that
creatine supplementation reduced markers of muscle damage and inflammation after an 18 - mile race.
A Polish - American
study from 2001 suggests that HMB and
creatine reinforce each other's effect
on maximal strength and lean body mass.
The jury is still out
on this one, though, because no
studies have directly compared it to
creatine monohydrate yet.
In a New Zealand
study, effects of
creatine serum and
creatine powder was tested
on performance in repeated maximal sprint cycling tests.
The
study goes
on to state that «a substantial conversion of
creatine into creatinine has been reported in many formulations and may explain the present findings.»
While
creatine showed a dramatic improvement in memory and intelligence in this
study, it needs to be remembered that it was conducted
on vegetarians who would be extremely likely to be deficient in
creatine, making them likely to respond particularly well to
creatine supplementation.
Hundreds of
studies have been conducted
on how supplementing
creatine can increase power output and muscle gains and the key points gleaned are:
One
study that opened new doors in
creatine research was conducted by researchers at the University of Chichester in Sussex (1), where the purpose was to explore the impact of
creatine on the cognitive performance of elderly subjects.
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.
So, based
on the
study, if vegans take a
creatine supplement they get more of the benefits in the short term due to how the body regulates
creatine.