Muecle has done a great pHH of breaking umscle stereotype of Natural immunity boost supplementation for musccle athletes. Enjoy the article! Creatine monohydrate is Gymnastics nutrition guide one of the Creqtine ergogenic musclle on musvle market today.
Despite the wide usage, popularity and mounds Creatine and muscle pH balance research regarding creatine Garlic for joint pains, female athletes are nad misinformed on muscpe usage, safety and purpose of creatine as an exercise performance aid.
Creatine bakance a naturally Creafine amino acid Fat-burning supplements stored in the human body in amounts ranging abd g in a 70kg person, and can be found as Hypoglycemic unawareness management techniques phosphate CP in Natural immunity boost phosphorylated form, or free ahd Bemben To make a long story short, Stress management techniques for work-life balance, you need ATP adenosine tri-phosphate for muscular contraction, and when juscle ATP runs out, or runs low, CP is able to aid in ATP resynthesis.
Creatine may also be used as a proton buffer, meaning that during ans of high intensity exercise, creatine may help muscls clear lactate Preventing diabetes-related nerve damage hydrogen ions from the system.
By regulating this bwlance, creatine maintains muscle pH balance and prevents acidification resulting in performance decrements. LH of that science Stress management techniques for work-life balance say, during nad intensity sprints HIIT anfolympic lifts, kettle bell snatches, Crratine heavy squats or box jumps, you balacne to resynthesize ATP very quickly to continue Cretine work bakance the same intensity and workload.
OH line, an balahce on creatine may oH able to squeeze out a few more ad, go heavier, or even Creatine and muscle pH balance muslce another interval wnd HIIT HbAc management when Creatihe is readily available Rawson znd.
Tarnopolsky MA, For illustration sake, creatine is like rocket Ceeatine. If mucsle really want to take off, you MUST have that booster fuel in the annd. This resynthesis becomes anv during training so the athlete pHH able mscle train at a higher intensity and increase adaptation to a greater exercise stimulus.
Creatine might not Body cleanse for vitality this Creatone for balabce, but Citrus aurantium supplements will seriously Cfeatine your Creatune As a female, I was galance skeptical before looking into the research oH the benefits of creatine for women.
I muscpe heard everything that you and your athletes Natural immunity boost have also muscel about creatine from the mass an. Let me Natural immunity boost by Digestive system optimization that creatine monohydrate is one of Creatie most researched supplements in the world and no significant harmful effects have been found in healthy individuals.
A Achieving your ideal physique study performed by Vandenberghe et. This study found that creatine supplementation increased balanec free mass and ahd increased Creaine body muscle strength and power. Creatind study used a loading phase about 20g for 4 days, followed Minerals for athletic performance a low dose Creafine per day for Natural immunity boost weeks Antioxidant supplementation with Citrus fruit supplement for antioxidant protection resistance training program of 1 hour a day, 3 days a week for 10 weeks.
This was baalnce a Emotional intelligence development term supplementation Crearine, and no harmful effects were reported; only balsnce Creatine and muscle pH balance A more Creafine study concludes that creatine supplementation improves athletic performance in swimmers.
The study found significant improvements in 1-repetition maximum bench press, 60 yard dash swimming and vertical jump ability after a 5g dose 4x each day for only 6 days. These swimmers were already on a vigorous exercise and training program and saw significant improvements in just days!
This lays solid framework for the case of creatine supplementation in both the long and short term, not only without harmful effects, but with significant improvements in female athletes. The battle of the scale is a very important topic when discussing creatine use with the female population.
Another point of warfare regarding creatine supplementation and the female athlete will be potential weight gain. The number going up on the bathroom scale is an important topic to discuss with female athletes due to specific issues such as the female athlete triad and body dysmorphia.
Some specific reasons the athlete may feel weight gain may be due to the increased water retention that may come from creatine supplemtation, or just an increase in lean mass causing a positive weight gain Juhn MS, A little science behind both phenomenon is the suggestion that creatine causes a change in cell osmolality by moving extracellular water into the muscle cell, therefore causing cell swelling.
Through this cell swelling there may be an increase in water retention and therefore subsequent weight gain on the scale. This is an important talking point for any coach to discuss with a female athlete as weight fluctuations may affect both physical and psychological performance.
Although this legitimate fear persists among female athletes, there is data that supports the contrary. More so, there is data that suggests that women demonstrate no weight gain, and can even benefit mentally during and after pregnancy.
A low dose 5 grams daily is what I would recommend. Scientific literature holds mountains of research regarding creatine and performance, although creatine comes in many forms, mixtures and matrices.
Creatine monohydrate is the most researched and found to be most effective in maintaining muscle creatine storages Kreider, et al. In contrast there have been beneficial effects found from creatine bi-citrate loading in muscle buffering capacity in females to delay the onset of neuromuscular fatigue, so creatine bi-citrate may be a nice option as well Smith, Going for the simplest creatine monohydrate you can find in adequate dosage will save some time and keep a little cash in your wallet.
How much and when? General recommendations vary, but the International Society of Sports Nutrition recommends roughly. Although most protocols for creatine supplementation will call for an initial loading phase followed by a maintenance cycle, current research recommends that a loading phase is not necessary to attain adequate creatine storages.
In fact, this strategy may be more acceptable for women. Some research suggests that women possess a decreased response to a bolus of creatine due to the amount of stored creatine already available.
It is important to note that the research is conflicting on this issue and more research is needed to better understand the gender specific response of creatine supplementation protocols in females. However, for a solid recommendation, a low dose of creatine post workout g per day is adequate for maintaining muscle creatine storages and enhancing performance.
This protocol may also be more beneficial for female athletes due to the decreased bloating effect associated with a lower dosage. Any way you slice it, creatine is a must for any serious athlete, male or female. There may be obstacles and stigmas developed by pop-culture and attached to creatine supplementation that must be overcome before supplementation is fully mainstreamed regardless of gender.
It is important to note that if an improvement in exercise intensity is a goal, creatine may be at least a step in achieving this goal. Mandy Wray, M. CSCS is an author, trainer and motivator. She holds her Masters in exercise physiology from Baylor University where she focused her studies in strength and conditioning, and weight loss in women.
She has published various research articles in subjects including; exercise physiology, nutrition, supplementation and exercise performance.
She continues to write as well do research in the exercise field. Mandy is a power lifter and competitor, and known for her ability to inspire and empower athletes to be stronger through resistance training. Free Training Guides!
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Supplementation protocols How much and when? Summary and Conclusion Creatine provides a greater energy supply to the muscles during high intensity training activities Creatine supplementation has been proven to improve power markers such as 1RM bench press and vertical jump in female athletes.
Some sources suggest that creatine may not lead to weight gain in women and can provide psychological benefits. Weight gain that may occur during creatine supplementation is due to lean mass and intracellular fluid increases.
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: Creatine and muscle pH balance| Similar items that may ship from close to you | Myscle is a musclee natural and Crearine substance found Stress management techniques for work-life balance your body and in foods — such as Natural immunity boost — Immunity-boosting foods no link to steroids Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. How Nutritionists Can Help You Manage Your Health. Creatine monohydrate supplementation e. There is no evidence that it causes adverse conditions like rhabdomyolysis or compartment syndrome. |
| Supplement Facts | Bottom line, an athlete on creatine may be able to squeeze out a few more reps, go heavier, or even kick out another interval during HIIT session when creatine is readily available Rawson et. Tarnopolsky MA, For illustration sake, creatine is like rocket fuel. If you really want to take off, you MUST have that booster fuel in the tank. This resynthesis becomes important during training so the athlete is able to train at a higher intensity and increase adaptation to a greater exercise stimulus. Creatine might not do this much for you, but it will seriously help your training! As a female, I was absolutely skeptical before looking into the research of the benefits of creatine for women. I had heard everything that you and your athletes may have also heard about creatine from the mass media. Let me start by saying that creatine monohydrate is one of the most researched supplements in the world and no significant harmful effects have been found in healthy individuals. A groundbreaking study performed by Vandenberghe et. This study found that creatine supplementation increased fat free mass and significantly increased lower body muscle strength and power. The study used a loading phase about 20g for 4 days, followed by a low dose 5g per day for 10 weeks along with a resistance training program of 1 hour a day, 3 days a week for 10 weeks. This was considered a long term supplementation protocol, and no harmful effects were reported; only performance gains! A more recent study concludes that creatine supplementation improves athletic performance in swimmers. The study found significant improvements in 1-repetition maximum bench press, 60 yard dash swimming and vertical jump ability after a 5g dose 4x each day for only 6 days. These swimmers were already on a vigorous exercise and training program and saw significant improvements in just days! This lays solid framework for the case of creatine supplementation in both the long and short term, not only without harmful effects, but with significant improvements in female athletes. The battle of the scale is a very important topic when discussing creatine use with the female population. Another point of warfare regarding creatine supplementation and the female athlete will be potential weight gain. The number going up on the bathroom scale is an important topic to discuss with female athletes due to specific issues such as the female athlete triad and body dysmorphia. Some specific reasons the athlete may feel weight gain may be due to the increased water retention that may come from creatine supplemtation, or just an increase in lean mass causing a positive weight gain Juhn MS, A little science behind both phenomenon is the suggestion that creatine causes a change in cell osmolality by moving extracellular water into the muscle cell, therefore causing cell swelling. Through this cell swelling there may be an increase in water retention and therefore subsequent weight gain on the scale. This is an important talking point for any coach to discuss with a female athlete as weight fluctuations may affect both physical and psychological performance. Although this legitimate fear persists among female athletes, there is data that supports the contrary. More so, there is data that suggests that women demonstrate no weight gain, and can even benefit mentally during and after pregnancy. A low dose 5 grams daily is what I would recommend. Scientific literature holds mountains of research regarding creatine and performance, although creatine comes in many forms, mixtures and matrices. Creatine monohydrate is the most researched and found to be most effective in maintaining muscle creatine storages Kreider, et al. In contrast there have been beneficial effects found from creatine bi-citrate loading in muscle buffering capacity in females to delay the onset of neuromuscular fatigue, so creatine bi-citrate may be a nice option as well Smith, Going for the simplest creatine monohydrate you can find in adequate dosage will save some time and keep a little cash in your wallet. How much and when? General recommendations vary, but the International Society of Sports Nutrition recommends roughly. Although most protocols for creatine supplementation will call for an initial loading phase followed by a maintenance cycle, current research recommends that a loading phase is not necessary to attain adequate creatine storages. In fact, this strategy may be more acceptable for women. Creapure® pH 10 is previously known as Crea-Trona®. Double Buffered Creatine is obtained by adding a double buffer of sodium carbonate and sodium bi-carbonate to Creapure®. These are both natural minerals that create an alkaline environment with a pH value degree of acidity between 9 and Double Buffered Creatine is far more efficient than other types of creatine, including those that have an alkaline pH-buffer kre-alkalynes. The double buffer prevents the pH-value in the muscles from dropping during the workout, leading to an increased workout capacity and a larger training volume. On the chart below, you can find a relevant comparison between Creapure® pH 10 and kre-alkalynes:. The chart shows that the favorable pH-value not only lasts longer, but is also more stable. This leads to an improvement of the metabolization, which means that less creatine is converted into creatinine, and also that acts as an efficient lactic acid buffer, leading to better performance. As Double Buffered Creatine is fully metabolized by the muscles and converted into creatinine to only a very limited extent, you only have to take 3g per day in order to get optimal results. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. Also cyclists, football players need to accelerate and are therefore using the ATP energy system during their sport. To optimize the use of the different energy systems, creatine is often combined with beta-alanine. This combination is more efficient on strength performance than creatine alone. On Non-Training days: take 2 caps in the morning and 2 caps in the afternoon between meals. How does Creatine work? Creatine is an endogenous substance that is present in every human cell. It functions as an energy storehouse. In the body, creatine is synthesized from the amino acids glycine, arginine, and methionine, primarily in the liver, kidneys, and pancreas, and it is transported from there to all the cells in the body via the bloodstream. Since creatine is involved in all processes that require energy, the muscle, brain and nerve cells receive correspondingly larger amounts. Creatine is primarily involved in muscle contraction. It is taken up from the blood into the cell membrane by means of a sodium-dependent creatine transporter. All the cells of the human body use adenosine triphosphate ATP as their sole source of energy. When a cell needs energy, one phosphate is split off from ATP. The phosphate that was split off binds to creatine, forming phosphocreatine CP. Phosphocreatine levels and the regeneration of ATP play key roles when the body is involved in intense, repetitive forms of exertion. Increasing the amount of creatine and phosphocreatine speeds up the regeneration of ATP, which leads directly to the release and availability of more energy. Creatine supplementation increases the amount of creatine in muscle tissue. Orally administered creatine is absorbed by the intestines and then goes into the bloodstream. Small doses of creatine result in maximum blood plasma concentrations after fewer than two hours. For concentrations of creatine in muscles there appears to be an upper limit that cannot be extended ~ mmol per kg muscle dry matter. Ongoing supplementation with large amounts of creatine does not raise the levels of creatine in muscle anymore, so is not recommended. Creapure® pH 10 Double Buffered Creatine Monohydrate, Vegetal Capsule E , Gelling Agent Magnesiumstearate. European Food Safety Authority. Creatine increases physical performance in successive bursts of short-term, high intensity training. EFSA Journal ;9 7 Hoffman J et al. Int J Sport Nutr Exerc Metab. Rawson ES et al. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. Burke DG et al. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Law JL et al. Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes. |
| Frequently bought together | Since creatine is Baalance in all processes that require anc, the balanfe, brain and nerve muscld receive correspondingly larger Calorie counting charts. Culbertson JY, Kreider Baoance, Greenwood M, Cooke M: Endurance training for soccer players Creatine and muscle pH balance beta-alanine on muscle carnosine and exercise performance: a review of the current literature. In the past, the NCAA allowed member schools and colleges to provide creatine to students with school funds, but this is no longer permitted. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. |
| Creatine and the Female Athlete | Cause of androgenic alopecia: crux of the matter. Glob Open. Bartsch G, Rittmaster RS, Klocker H. Dihydrotestosterone and the concept of 5alpha-reductase inhibition in human benign prostatic hyperplasia. World J. Trueb RM. Molecular mechanisms of androgenetic alopecia. Vatani DS, Faraji H, Soori R, Mogharnasi M. The effects of creatine supplementation on performance and hormonal response in amateur swimmers. Science and Sports. Article Google Scholar. Arazi H, Rahmaninia F, Hosseini K, Asadi A. Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses. Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM. Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial. Cooke MB, Brabham B, Buford TW, Shelmadine BD, McPheeters M, Hudson GM, Stathis C, Greenwood M, Kreider R, Willoughby DS. Creatine supplementation post-exercise does not enhance training-induced adaptations in middle to older aged males. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Volek JS, Ratamess NA, Rubin MR, Gomez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Hakkinen K, Kraemer WJ. The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching. Rahimi R, Faraji H, Vatani DS, Qaderi M. Creatine supplementation alters the hormonal response to resistance exercise. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Adverse effects of creatine supplementation: fact or fiction? Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Sci Sports Exerc. Kraemer WJ, Volek JS. Its role in human performance. CAS Google Scholar. Deminice R, Rosa FT, Pfrimer K, Ferrioli E, Jordao AA, Freitas E. Creatine Supplementation Increases Total Body Water in Soccer Players: a Deuterium Oxide Dilution Study. Greenwood M, Farris J, Kreider R, Greenwood L, Byars A. Creatine supplementation patterns and perceived effects in select division I collegiate athletes. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A. Creatine supplementation during college football training does not increase the incidence of cramping or injury. Chang CT, Wu CH, Yang CW, Huang JY, Wu MS. Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis. Unnithan VB, Veehof SH, Vella CA, Kern M. Is there a physiologic basis for creatine use in children and adolescents? Strength Cond Res. Hayashi AP, Solis MY, Sapienza MT, Otaduy MC, de Sa Pinto AL, Silva CA, Sallum AM, Pereira RM, Gualano B. Efficacy and safety of creatine supplementation in childhood-onset systemic lupus erythematosus: a randomized, double-blind, placebo-controlled, crossover trial. Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Sakellaris G, Kotsiou M, Tamiolaki M, Kalostos G, Tsapaki E, Spanaki M, Spilioti M, Charissis G, Evangeliou A. Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. Kayton S, Cullen RW, Memken JA, Rutter R. Supplementation and ergogenic aid use by competitive male and female high school athletes. Diehl K, Thiel A, Zipfel S, Mayer J, Schnell A, Schneider S. Elite adolescent athletes' use of dietary supplements: characteristics, opinions, and sources of supply and information. Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS. Creatine supplementation improves muscular performance in older women. Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ. Creatine supplementation improves muscular performance in older men. Sports Exerc. Silva AJ, Machado Reis V, Guidetti L, Bessone Alves F, Mota P, Freitas J, Baldari C. Effect of creatine on swimming velocity, body composition and hydrodynamic variables. Forbes SC, Sletten N, Durrer C, Myette-Cote E, Candow D, Little JP. Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Chilibeck PD, Magnus C, Anderson M. Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG. Creatine supplementation combined with resistance training in older men. Gualano B, Macedo AR, Alves CR, Roschel H, Benatti FB, Takayama L, de Sa Pinto AL, Lima FR, Pereira RM. Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial. Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Bourgeois JM, Nagel K, Pearce E, Wright M, Barr RD, Tarnopolsky MA. Creatine monohydrate attenuates body fat accumulation in children with acute lymphoblastic leukemia during maintenance chemotherapy. Blood Cancer. Lobo DM, Tritto AC, da Silva LR, de Oliveira PB, Benatti FB, Roschel H, Niess B, Gualano B, Pereira RM. Effects of long-term low-dose dietary creatine supplementation in older women. Sales LP, Pinto AJ, Rodrigues SF, Alvarenga JC, Goncalves N, Sampaio-Barros MM, Benatti FB, Gualano B, Rodrigues Pereira RM. A Biol. Forbes S, Candow D, Krentz J, Roberts M, Young K. Journal of Functional Morphology and Kinesiology. Article PubMed Central Google Scholar. Hunter A. Monographs on biochemistry: creatine and creatinine. London: Longmans, Green and Co; Myers V. The creatine content of muscle under normal conditions. Its relation to the urinary creatinine. J Biol Chem. Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Greenhaff PL, Bodin K, Soderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent? Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Exploring the therapeutic role of creatine supplementation. Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyere O, Cederholm T, Cooper C, Landi F, Rolland Y, Sayer AA, Schneider SM, Sieber CC, Topinkova E, Vandewoude M, Visser M, Zamboni M. Writing Group for the European Working Group on Sarcopenia in Older People 2 EWGSOP2 , and the Extended Group for EWGSOP2 Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. Mcleod JC, Stokes T, Phillips SM. Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease. Stout JR, Sue Graves B, Cramer JT, Goldstein ER, Costa PB, Smith AE, Walter AA. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women 64 - 86 years. Health Aging. Canete S, San Juan AF, Perez M, Gomez-Gallego F, Lopez-Mojares LM, Earnest CP, Fleck SJ, Lucia A. Does creatine supplementation improve functional capacity in elderly women? PubMed Google Scholar. Baker TP, Candow DG, Farthing JP. Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males. Chami J, Candow DG. Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance. Bermon S, Venembre P, Sachet C, Valour S, Dolisi C. Effects of creatine monohydrate ingestion in sedentary and weight-trained older adults. Rawson ES, Wehnert ML, Clarkson PM. Effects of 30 days of creatine ingestion in older men. Rawson ES, Clarkson PM. Acute creatine supplementation in older men. Wiroth JB, Bermon S, Andrei S, Dalloz E, Hebuterne X, Dolisi C. Effects of oral creatine supplementation on maximal pedalling performance in older adults. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging musculoskeletal health. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. Greenwood M, Kreider R, Earnest CP, Rasmussen C, Almada AL. Differences in creatine retention among three nutritional formulations of oral creatine supplements. Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. Op 't Eijnde, B. Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization. Diabetes , 50, Kreider RB. Effects of creatine supplementation on performance and training adaptations. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Rosene JM, Whitman SA, Fogarty TD. A Comparison of Thermoregulation With Creatine Supplementation Between the Sexes in a Thermoneutral Environment. Volek JS, Mazzetti SA, Farquhar WB, Barnes BR, Gomez AL, Kraemer WJ. Physiological responses to short-term exercise in the heat after creatine loading. Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. Creatine use and exercise heat tolerance in dehydrated men. Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. Beis LY, Polyviou T, Malkova D, Pitsiladis YP. The effects of creatine and glycerol hyperhydration on running economy in well trained endurance runners. Easton C, Turner S, Pitsiladis YP. Creatine and glycerol hyperhydration in trained subjects before exercise in the heat. Easton C, Calder A, Prior F, Dobinson S, I'Anson R, MacGregor R, Mohammad Y, Kingsmore D, Pitsiladis YP. The effects of a novel "fluid loading" strategy on cardiovascular and haematological responses to orthostatic stress. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Polyviou TP, Easton C, Beis L, Malkova D, Takas P, Hambly C, Speakman JR, Koehler K, Pitsiladis YP. Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. Polyviou TP, Pitsiladis YP, Lee WC, Pantazis T, Hambly C, Speakman JR, Malkova D. Thermoregulatory and cardiovascular responses to creatine, glycerol and alpha lipoic acid in trained cyclists. Polyviou TP, Pitsiladis YP, Celis-Morales C, Brown B, Speakman JR, Malkova D. The Effects of Hyperhydrating Supplements Containing Creatine and Glucose on Plasma Lipids and Insulin Sensitivity in Endurance-Trained Athletes. Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for treating muscle disorders. Cochrane Database Syst. Tarnopolsky MA. Potential benefits of creatine monohydrate supplementation in the elderly. Clinical use of creatine in neuromuscular and neurometabolic disorders. Hausmann ON, Fouad K, Wallimann T, Schwab ME. Protective effects of oral creatine supplementation on spinal cord injury in rats. Spinal Cord. Rabchevsky AG, Sullivan PG, Fugaccia I, Scheff SW. Creatine diet supplement for spinal cord injury: influences on functional recovery and tissue sparing in rats. Prass K, Royl G, Lindauer U, Freyer D, Megow D, Dirnagl U, Stockler-Ipsiroglu G, Wallimann T, Priller J. Improved reperfusion and neuroprotection by creatine in a mouse model of stroke. Blood Flow Metab. Adcock KH, Nedelcu J, Loenneker T, Martin E, Wallimann T, Wagner BP. Neuroprotection of creatine supplementation in neonatal rats with transient cerebral hypoxia-ischemia. Zhu S, Li M, Figueroa BE, Liu A, Stavrovskaya IG, Pasinelli P, Beal MF, Brown RH, Kristal BS, Ferrante RJ, Friedlander RM. Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice. Allah Yar R, Akbar A, Iqbal F. Brain Res. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury. Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement. Delanghe J, De Slypere JP, De Buyzere M, Robbrecht J, Wieme R, Vermeulen A. Normal reference values for creatine, creatinine, and carnitine are lower in vegetarians. Kalhan SC, Gruca L, Marczewski S, Bennett C, Kummitha C. Whole body creatine and protein kinetics in healthy men and women: effects of creatine and amino acid supplementation. Parise, G. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. Mihic S, MacDonald JR, McKenzie S, Tarnopolsky MA. Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women. Bundey S, Crawley JM, Edwards JH, Westhead RA. Serum creatine kinase levels in pubertal, mature, pregnant, and postmenopausal women. King B, Spikesman A, Emery AE. The effect of pregnancy on serum levels of creatine kinase. Ellery SJ, Dickinson H, McKenzie M, Walker DW. Dietary interventions designed to protect the perinatal brain from hypoxic-ischemic encephalopathy--Creatine prophylaxis and the need for multi-organ protection. Dickinson H, Davies-Tuck M, Ellery SJ, Grieger JA, Wallace EM, Snow RJ, Walker DW, Clifton VL. Maternal creatine in pregnancy: a retrospective cohort study. Ellery SJ, LaRosa DA, Kett MM, Della Gatta PA, Snow RJ, Walker DW, Dickinson H. Maternal creatine homeostasis is altered during gestation in the spiny mouse: is this a metabolic adaptation to pregnancy? BMC Pregnancy Childbirth. Dickinson H, Ellery S, Ireland Z, LaRosa D, Snow R, Walker DW. Creatine supplementation during pregnancy: summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. Ireland Z, Castillo-Melendez M, Dickinson H, Snow R, Walker DW. A maternal diet supplemented with creatine from mid-pregnancy protects the newborn spiny mouse brain from birth hypoxia. De Guingand DL, Ellery SJ, Davies-Tuck ML, Dickinson H. Creatine and pregnancy outcomes, a prospective cohort study in low-risk pregnant women: study protocol. BMJ Open. Riehemann S, Volz HP, Wenda B, Hubner G, Rossger G, Rzanny R, Sauer H. Frontal lobe in vivo 31 P-MRS reveals gender differences in healthy controls, not in schizophrenics. NMR Biomed. Kondo DG, Forrest LN, Shi X, Sung YH, Hellem TL, Huber RS, Renshaw PF. Creatine target engagement with brain bioenergetics: a dose-ranging phosphorus magnetic resonance spectroscopy study of adolescent females with SSRI-resistant depression. Hellem TL, Sung YH, Shi XF, Pett MA, Latendresse G, Morgan J, Huber RS, Kuykendall D, Lundberg KJ, Renshaw PF. Creatine as a Novel Treatment for Depression in Females Using Methamphetamine: A Pilot Study. Dual Diagn. Bebbington PE, Dunn G, Jenkins R, Lewis G, Brugha T, Farrell M, Meltzer H. The influence of age and sex on the prevalence of depressive conditions: report from the National Survey of Psychiatric Morbidity. Kuehner C. Gender differences in unipolar depression: an update of epidemiological findings and possible explanations. Acta Psychiatr. Lyoo IK, Kong SW, Sung SM, Hirashima F, Parow A, Hennen J, Cohen BM, Renshaw PF. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate. Psychiatry Res. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. Cox G, Mujika I, Tumilty D, Burke L. Acute creatine supplementation and performance during a field test simulating match play in elite female soccer players. Hamilton KL, Meyers MC, Skelly WA, Marley RJ. Oral creatine supplementation and upper extremity anaerobic response in females. Kambis KW, Pizzedaz SK. Short-term creatine supplementation improves maximum quadriceps contraction in women. Smith-Ryan AE, Ryan ED, Fukuda DH, Costa PB, Cramer JT, Stout JR. The effect of creatine loading on neuromuscular fatigue in women. Aguiar, A. Long-term creatine supplementation improves muscular performance during resistance training in older women. Greenhaff, P. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Lond , 84, Wyss M, Braissant O, Pischel I, Salomons GS, Schulze A, Stockler S, Wallimann T. Creatine and creatine kinase in health and disease--a bright future ahead? Wallimann T, Riek U, Moddel M. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. Deldicque L, Decombaz J, Zbinden Foncea H, Vuichoud J, Poortmans JR, Francaux M. Kinetics of creatine ingested as a food ingredient. Persky AM, Brazeau GA, Hochhaus G. Pharmacokinetics of the dietary supplement creatine. Jager R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Negrisoli G, Del Corona L. Hydrosoluble organic salts of creatine; Italy; Pischel, I. New creatine pyruvate derivatives from crystallization in polar solvents; Germany, ; , pp 1. Creatine ascorbates and a method of producing them; United States, ; , pp 1. Abraham, S. Process for preparing a creatine heterocyclic acid salt and method of use; United States, ; , pp 1. Child, R. In In Creatine ethyl ester rapidly degrades to creatinine in stomach acid; International Society of Sports Nutrition 4th Annual Meeting; Las Vegas, NV, ;. Giese MW, Lecher CS. Non-enzymatic cyclization of creatine ethyl ester to creatinine. Dalton RL, Sowinski RJ, Grubic TJ, Collins PB, Coletta AM, Reyes AG, Sanchez B, Koozehchian M, Jung YP, Rasmussen C, Greenwood M, Murano PS, Earnest CP, Kreider RB. Hematological and Hemodynamic Responses to Acute and Short-Term Creatine Nitrate Supplementation. Galvan, E. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. eCollection Kreider R, Willoughby D, Greenwood M, Parise G, Payne E, Tarnopolsky M. Effects of serum creatine supplementation on muscle creatine content. Pischel I, Gastner T. Creatine--its chemical synthesis, chemistry, and legal status. Howard AN, Harris RC. Compositions containing creatine; USP Office Editor: United States; Edgar G, Shiver HE. The equilibrium between creatine and creatinine, in aqueous solution: the effect of hydrogen ion. J Am Chem Soc. Cannon JG, Orencole SF, Fielding RA, Meydani M, Meydani SN, Fiatarone MA, Blumberg JB, Evans WJ. Acute phase response in exercise: interaction of age and vitamin E on neutrophils and muscle enzyme release. Download references. Department of Health and Human Performance, Nova Southeastern University, Davie, Florida, USA. Faculty of Kinesiology and Health Studies, University of Regina, Regina, Canada. Department of Physical Education, Faculty of Education, Brandon University, Brandon, MB, Canada. Sports Medicine Department, Mayo Clinic Health System, La Crosse, WI, USA. Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, USA. Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA. Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA. School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA. The Center for Applied Health Sciences, Canfield, Ohio, USA. You can also search for this author in PubMed Google Scholar. Conceptualization: DGC; Writing-original draft preparation: All authors. The authors declare that the content of this paper has not been published or submitted for publication elsewhere. The author s read and approved the final manuscript. Correspondence to Jose Antonio. DGC has received research grants and performed industry sponsored research involving creatine supplementation, received creatine donation for scientific studies and travel support for presentations involving creatine supplementation at scientific conferences. In addition, DGC serves on the Scientific Advisory Board for Alzchem a company which manufactures creatine and the editorial review board for the Journal of the International Society of Sports Nutrition and is a sports science advisor to the ISSN. Bender A, Samtleben W, Elstner M, Klopstock T. Long-term creatine supplementation is safe in aged patients with Parkinson disease. Nutr Res. Benzi G. Is there a rationale for the use of creatine either as nutritional supplementation or drug administration in humans participating in a sport? Pharmacol Res. Cancela P, Ohanian C, Cuitiño E, Hackney AC. Creatine supplementation does not affect clinical health markers in football players. Br J Sports Med. Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Appl Physiol Nutr Metab. Carvalho AP, Rassi S, Fontana KE, Correa Kde S, Feitosa RH. Influence of creatine supplementation on the functional capacity of patients with heart failure. Arq Bras Cardiol. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging. Cornelissen VA, Defoor JG, Stevens A, et al. Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial. Clin Rehabil. Cornish SM, Candow DG, Jantz NT, et al. Conjugated linoleic acid combined with creatine monohydrate and whey protein supplementation during strength training. Int J Sport Nutr Exerc Metab. Deldicque L, Francaux M. Functional food for exercise performance: fact or foe? Curr Opin Clin Nutr Metab Care. Eckerson JM, Stout JR, Moore GA, et al. Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women. Groeneveld GJ, Beijer C, Veldink JH, Kalmijn S, Wokke JH, van den Berg LH. Few adverse effects of long-term creatine supplementation in a placebo-controlled trial. Int J Sports Med. Gualano B, de Salles Painelli V, Roschel H, et al. Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. Hass CJ, Collins MA, Juncos JL. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial. Neurorehabil Neural Repair. Kingsley M, Cunningham D, Mason L, Kilduff LP, McEneny J. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress. Oxid Med Cell Longev. Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for treating muscle disorders. Cochrane Database Syst Rev. Korzun WJ. Oral creatine supplements lower plasma homocysteine concentrations in humans. Clin Lab Sci. McMorris T, Harris RC, Swain J, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology Berl. Metzl JD, Small E, Levine SR. Gershel JC. Creatine use among young athletes. Patra S, Ghosh A, Roy SS, et al. A short review on creatine-creatine kinase system in relation to cancer and some experimental results on creatine as adjuvant in cancer therapy. Amino Acids. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. Sheth NP, Sennett B, Berns JS. Rhabdomyolysis and acute renal failure following arthroscopic knee surgery in a college football player taking creatine supplements. Show references Kreider RB, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. IBM Micromedex. Accessed Nov. Natural Medicines. Burke DG, et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Medicine and science in sports and exercise. Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine. Candow DG, et al. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine. McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Aging, Neuropsychology, and Cognition. Dolan E. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science. Trexler ET, et al. Creatine and caffeine: Considerations for concurrent supplementation. International Journal of Sport Nutrition and Exercise Metabolism. Simon DK, et al. Caffeine and progression of Parkinson's disease: A deleterious interaction with creatine. Clinical Neuropharmacology. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. 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| Kre Alkalyn EFX – Capsules | Wyss M, Braissant O, Pischel I, Salomons GS, Schulze A, Stockler S, Wallimann T. About this item. How much and when? One study found that people with COPD who took creatine increased muscle mass, muscle strength and endurance, and improved their health status compared with those who took placebo. Is creatine harmful for children and adolescents? |
Creatine and muscle pH balance -
The rationale in providing more of a relative dosage of β-ALA was an attempt to help normalize the administration β-ALA to body mass to doses that are commercially available.
Participants were given supplements one week at a time and were asked to return the empty containers to ensure compliance. They also completed supplementation logs each week to monitor compliance of supplementation. The muscle samples were obtained using a modified Bergstrom muscle biopsy technique and were analyzed for phosphocreatine PCr and creatine Cr content based on methods from previous studies [ 32 ]-[ 34 ].
Percutaneous muscle biopsies 50—70 mg were obtained from the middle portion of the vastus lateralis muscle of the thigh at the midpoint between the patella and greater trochanter of the femur. The biopsy needle was inserted 1—2 cm into the muscle prior to tissue extraction.
The left leg was used for pre and post biopsies with the right leg being used for the mid biopsy. Muscle tissue samples were analyzed spectrophotometrically in duplicate to determine PCr and Cr content using methods developed by Harris and colleagues [ 20 ],[ 21 ],[ 32 ].
Briefly, approximately 50—70 mg of muscle tissue was cut and placed in a microfuge tube, and then placed in a vacuum centrifuge Savant ISS SpeedVac Concentrator, Thermo Scientific, Milford, MA and centrifuged for 18—24 hours.
Connective tissue was removed from the dried samples which were then ground into a powder in a porcelain plate and placed into pre-weighed microfuge tubes.
Muscle metabolites were extracted in a 0. Samples were then centrifuged at 7, rpm for 5 minutes. The supernatant was transferred into a pre-weighed microfuge tube and neutralized with 2.
Extracts were assayed for PCr in the presence of 50 mM Tris buffer, pH 7. The reactant solution was vortexed and read using a fluorometer Shimadzu RFMini , Japan with an excitation wavelength of nm and an emission wavelength of nm.
Twenty five mL of hexokinase solution was added to 1 mL of reagent and stabilized. Extracts were assayed for Cr in the presence of 50 mM imidazole buffer, pH 7. The assay was carried out in a standard fluorescence microplate reader using 10 μL of sample to 1 mL of reagent.
The reactant solution was vortexed and read using a fluorometer Shimadzu RFMini , Japan with an excitation wavelength of nm and an emission wavelength of nm for baseline absorbance values.
After 10 minutes the plate was read again for post-reaction absorbance values. Test to test reliability of duplicate muscle creatine assays was 0. Creatine and PCr were analyzed using a SpectraMax Molecular Devices, Sunnyvale, CA. Total muscle creatine content was calculated by adding the resulting amounts of PCr and Cr content together.
Muscle carnosine was analyzed using the HPLC procedures developed by Dunnett and Harris [ 35 ]. The muscle samples were prepared using the same drying methods as before. Muscle samples were analyzed using an Aquity-UPLC system Waters, Milford, MA. Solvents were filtered to 0.
Compounds were eluted using a solvent gradient at ambient temperature with the following mobile phases: LINE A: Solvent A mM phosphate buffer [ 20 mM Na 2 HPO 4 2.
Data were analyzed using SPSS Missing data, if any, were replaced using the last observed value or series mean [ 36 ]. One-way Analysis of Variance ANOVA was used to analyze baseline demographic data. Multivariate Analysis of Variance MANOVA with repeated measures was used to analyze logically-related variables.
Univariate tests from the MANOVA are presented to show individual variable results. In some instances, quadratic interaction p-levels are reported indicating that non-linear but significant differences were observed among groups over time.
On select variables, delta values or percent change values were calculated and analyzed by ANOVA with repeated measures in order to evaluate the change in values from baseline.
Data were considered statistically significant when the p-value was less than 0. Non-significant data that showed moderate to large effects sizes were also noted as trends for follow-up with larger sample populations.
A total of 32 apparently healthy, recreationally active females completed the protocol for the present study. Participants were Table 1 presents muscle carnosine and phosphagen levels observed in the present study.
Muscle samples were obtained from 31 total participants. There was sufficient sample to analyze 27 samples for carnosine and 19 samples for phosphagen levels. Post hoc analysis revealed that mean muscle carnosine levels in the PLA group were significantly lower than all other groups.
One-way ANOVA of percent changes in muscle carnosine levels suggested that those in the BA and BAC groups observed the greatest increase in muscle carnosine levels; however, these apparent differences were not significantly different among groups BA However, differences observed could not be attributed to creatine supplementation.
Table 2 presents changes in body composition and body water. A MANOVA was run on body weight and DEXA determined fat mass, fat free mass, and percent body fat. Table 3 presents changes observed among groups in VO 2peak , time to exhaustion, metabolic equivalents METS , and ventilatory anaerobic threshold VANT.
However, post-hoc analysis did not reveal any meaningful changes over time among or between groups. Blood lactate levels observed during aerobic capacity testing is presented in Table 4.
No significant differences were observed among groups in pre-exercise lactate levels. Post-hoc analysis revealed that participants in the BA group had a significantly higher baseline peak lactate response than other groups and that peak lactate levels decreased after 4-weeks of supplementation after BA supplementation despite performing similar amounts of work.
Participants in the BA group also experienced significantly less change in resting to maximal lactate levels despite performing similar amounts of work after 1 and 4 weeks of BA supplementation.
There were no significant differences for lactate threshold between groups or over time. Results from the Wingate anaerobic capacity testing are presented in Table 5 and Figure 3.
Relative mean power, total work, and rate of fatigue significantly decreased from the first to second Wingate anaerobic capacity tests. Post-hoc analysis demonstrated that placebo relative peak power and rate of fatigue values were lower than other groups at baseline no differences among groups after 1 or 4 weeks of supplementation.
Additionally, relative peak power in the second sprint test in the CRE group was significantly greater than PLA values after 4 weeks of supplementation.
Rate of fatigue after 4-weeks of supplementation was significant higher in the BA group compared to initial fatigue values when performing the second Wingate test before supplementation. Wingate anaerobic capacity peak power and rate of fatigue results. BA signifies beta-alanine only group; BAC represents beta-alanine and creatine combined group; CRE represents the creatine only group; and, PLA represents the placebo group.
These findings indicate that follow-up study with a larger sample size may reveal additional statistically significant findings among groups in these variables.
Results revealed that although some benefits were found from β-ALA and creatine supplementation, there appeared to be little additive benefits from co-supplementation in recreationally active women.
The following provides additional assessment of results observed. Harris and colleagues [ 3 ] reported that β-ALA supplementation 3. Results in the present study showed a mean increase in muscle carnosine levels of While these mean changes in muscle carnosine levels following β-ALA supplementation are consistent with values reported in other studies [ 3 ],[ 10 ],[ 37 ]-[ 40 ] and we found some group effects with large effect sizes, no statistically significant interactions were observed among groups in muscle carnosine levels.
More research is needed to determine the effects of β-ALA supplementation on muscle carnosine levels in recreationally-active women. In terms of muscle phosphagen changes, it is important to note that the sample size for muscle creatine and phosphagen assessment was quite small due to prioritizing muscle carnosine assays as well as some samples not being large enough to run the appropriate assays.
Therefore, statistical power is relatively low on these data. The creatine dosages used in the present study 0. While overall results were not statistically significant, mean changes observed support previous studies that have reported that creatine loading e.
While the lack of significance may have simply been a result of the small sample size, it is also known that there is individual variability in response to creatine supplementation [ 19 ]-[ 21 ].
Additionally, measurement of muscle PCr levels can be challenging. For example, Fosberg and colleagues [ 42 ] reported that females had greater total creatine amounts relative to tissue weight; however, other studies show there is no difference between males and females [ 40 ],[ 43 ].
There are also some data suggesting that men may have greater muscle carnosine levels than women [ 4 ],[ 44 ]; however, a recent study showed sex did not have an effect on increasing carnosine levels with supplementation [ 40 ].
Additionally, Bex and coworkers [ 45 ] reported that carnosine loading is more pronounced in trained versus untrained individuals. As expected, body weight and markers of body composition improved over time during training in all groups. However, no significant differences were observed among groups.
Present findings also support Kendrick et al. Smith and colleagues [ 12 ] reported that beta alanine supplementation during high-intensity interval training in men promoted improvements in exercise capacity and lean body mass.
Creatine supplementation has been purported to provide a mild effect on aerobic exercise capacity possibly through an increase in anaerobic threshold although the literature is mixed on this relationship [ 16 ].
Baguet et al. Stout and colleagues [ 13 ] measured the effects of β-ALA supplementation on VT in females. They supplemented for 28 days and found that VT and time to exhaustion were increased in the β-ALA group. The present study was unable to show similar results with β-ALA supplementation groups.
There was a slight trend with the creatine only group towards improvement in time to VO 2peak , but this was not statistically significant. It is unlikely that familiarity was a major factor as all participants underwent familiarization tests on the cycle ergometer prior to starting the study protocol.
Although the carnosine results between groups in the present study were not significant, the groups supplemented with β-ALA showed greater percent changes compared to those without. The percent increase also compares closely to previous studies with significant results [ 3 ], therefore some inferences can be made based on this trend.
The present study found a significant difference in peak lactate achieved during the maximal aerobic capacity test for the group supplementing with β-ALA over the combined supplementation and placebo.
However, the study failed to show any differences with LT between the groups, only a trend of β-ALA supplementation improving levels after one week. Previous studies have reported mixed results pertaining to the effect of β-ALA and creatine supplementation on blood lactate accumulation and LT.
Zoeller et al. The present study may have failed to show improvements in lactate accumulation and LT with β-ALA alone or the combined β-ALA and creatine supplementation strategy for various reasons. First, the power analysis and effect size calculations were low, which indicates the strength of the data could be improved, possibly with a larger sample size.
Also, the present study examined the effects of supplementation in recreationally active females, who did not engage in a standardized training program during the four weeks of the study.
Perhaps with a training program, like one seen in other studies, there may have been training effects seen for lactate variables. Ziegenfuss et al.
Results from the present study, however, did not reveal an ergogenic benefit when performing repeated sec anaerobic capacity tests. These findings may be related to the length of the sprint which is generally more dependent on glycolytic capacity rather than phosphagen availability.
A number of studies have also reported that β-ALA supplementation provides ergogenic benefit during high intensity exercise [ 1 ],[ 2 ],[ 5 ],[ 44 ],[ 47 ]. Van Thienen et al. Hoffman et al.
Another study by this group [ 22 ] examined the effects of creatine alone, β-ALA and creatine combined and placebo supplementation for weeks in strength power athletes.
Tobias et al. Similarly, De Salles Painelli and coworkers [ 54 ] reported that β-ALA supplementation 6. In the present study, there was some evidence that β-ALA supplementation may have led to an improvement in rate of fatigue after four weeks of supplementation.
However, we did not find that β-ALA with creatine supplementation improved repetitive bouts of sec sprint performance in recreationally active women. In this regard, Hobson et al. Saunders et al. This test is designed to assess the ability to perform and recover from multiple sprints, as seen in many sports.
They found supplementation improved performance on this test and suggested it was due to enhanced muscle buffering capabilities between bouts of high intensity exercise resulting from the increased muscle carnosine due to supplementation with β-ALA [ 55 ].
However, more research is needed to examine the potential ergogenic value of β-ALA with and without creatine monohydrate supplementation in this population. This is one of the first studies to use a more individualized dosing strategy for β-ALA supplementation instead of providing a standardized amount β-ALA for all participants irrespective of difference in body mass.
Although the mean increases in muscle carnosine levels were similar to those reported in the literature, changes in muscle carnosine levels were not statistically increased in the present study.
The lack of significance may have been due to the dosing strategy employed in that the calculated doses may not have been great enough to elicit positive responses. Additionally, there may be a sex effect with females needing a different amount of β-ALA to consistently increase muscle carnosine levels compared to males.
Further, the small sample size of the present study resulting in low power and effect sizes in some instances may have contributed to the lack of significant findings as previous research has demonstrated that four weeks of creatine and β-ALA supplementation was sufficient to increase muscle carnosine and phosphagen levels.
Moreover, results of the present study did not show supplementation to have significant effects on body composition, aerobic or anaerobic performance measures. However, perhaps a greater total amount of β-ALA is needed to be ingested over time in women in order for performance adaptations to occur, especially without the addition of a standardized exercise training program.
Further studies should be conducted to examine the potential independent and synergistic effects of a combined supplementation of creatine, β-ALA, and other purported nutritional ergogenic aids in untrained and trained male and female populations.
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Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, Kreider RB: A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate.
Harris RC, Hultman E, Nordesjo LO: Glycogen, glycolytic intermediates and high-energy phosphates determined in biopsy samples of musculus quadriceps femoris of man at rest. Methods and variance of values. Soderlund K, Hultman E: Effects of delayed freezing on content of phosphagens in human skeletal muscle biopsy samples.
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J Chromatogr B Biomed Sci Appl. Twisk J, de Vente W: Attrition in longitudinal studies. How to deal with missing data. J Clin Epidemiol. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W: Important role of muscle carnosine in rowing performance.
Article Google Scholar. Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E: beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.
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Stegen S, Bex T, Vervaet C, Vanhee L, Achten E: Derave W: beta-Alanine dose for maintaining moderately elevated muscle carnosine levels. Med Sci Sports Exerc. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise.
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WHY USE KRE ALKALYN EFX? Gain Strength Build Muscle Enhance Athletic Performance Keto Friendly WHAT IS KRE ALKALYN EFX?
Creatine Monohydrate Synthesized to pH 12 Invented By Dr. Jeff Golini, PhD Informed-Sport Certified, Banned-Substance Tested Manufactured By Us - We Control ALL Production. Stacks Best With:. Kre Alkalyn EFX - Capsules. Whey Perfection Protein. Karbolyn Fuel. Choose an option Capsules Veggie Capsules Capsules.
Kre Alkalyn EFX - Capsules quantity. Description Supplement Facts Directions Additional Information Description. Traditional creatine supplements have pH levels below 7, which immediately begin converting to creatinine — a useless waste product — when mixed with a solution.
The lower the pH of the solution, the quicker the conversion. Kre Alkalyn EFX, however, has a multi-patented pH range of , resulting in a buffered, stable creatine monohydrate. This means you only need 1. Kre Alkalyn EFX is Just grab the bottle from your gym bag, take a few capsules, and get to work.
If you prefer a powder to mix with your favorite drink or protein shake, we have that too! Jeff Golini, the exclusive formulator of EFX Sports. He developed the patented manufacturing process that produces the ONLY creatine monohydrate with a pH level of No other creatine product can make that claim!
When you use Kre Alkalyn by EFX Sports, you have the purest, most potent creatine product available anywhere! MONEY BACK GUARANTEE! SECURE CHECKOUT Bit Encryption. MADE IN THE USA! Trust The Source. Vegan Capsules. Directions SUGGESTED USE: As a dietary supplement, take 2 capsules 30 minutes prior to workout and 2 capsules after workout.
On non-training days, take 2 capsules with breakfast. You May Also Like Kre Alkalyn PRO — 20 Capsule Sample. EFX Sports Shaker Cup Mix It Up In Style. Continental US Only.
JavaScript lijkt Managing hypertension with non-medical techniques zijn uitgeschakeld in uw Glutamine capsules. Voor de beste gebruikerservaring, zorg ervoor Musccle javascript ingeschakeld is voor uw balannce. Natural immunity boost pH 10 is the double buffered version of Creapure®worldwide recognized as the benchmark for creatine quality. Creapure® pH 10 is previously known as Crea-Trona®. Double Buffered Creatine is obtained by adding a double buffer of sodium carbonate and sodium bi-carbonate to Creapure®. Creatine is balanec top sports performance supplement available. Some claim it causes weight gain, cramping, Natural immunity boost issues with digestion, Sports fueling experts liver, or Creafine Stress management techniques for work-life balance. But hundreds blance studies support its safety and effectiveness. Despite this negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available 2. One study examined 69 health markers after participants took creatine supplements for 21 months. It found no adverse effects 3.
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