תזונה ותוספים THE EFFECTS OF CREATINE MONOHYDRATE LOADING ON ANAEROBIC PERFORMANCE AND 1-RM STRENGT

[Mike Bikov]

J Strength Cond Res. 2011 Sep 14. [Epub ahead of print]
THE EFFECTS OF CREATINE MONOHYDRATE LOADING ON ANAEROBIC PERFORMANCE AND 1-RM STRENGTH.

Zuniga JM, Housh TJ, Camic CL, Hendrix CR, Mielke M, Johnson GO, Housh DJ, Schmidt RJ.

Source
1Department of Nutrition and Health Sciences, University of Nebraska-Lincoln, Lincoln, Nebraska 68583; 2College of Science and Health, Department of Exercise and Sport Science, University of Wisconsin-La Crosse, La Crosse, WI 54601; 3Department of Oral Biology, College of Dentistry, University of Nebraska Medical Center, Lincoln, Nebraska 68583.

Abstract
The purpose of the present study was to examine the effects of 7 days of supplementation with 20 g·d of creatine monohydrate (CM) on mean power (MP) and peak power (PP) from the Wingate Anaerobic Test (WAnT), body weight (BW), one repetition maximum (1-RM) bilateral leg extension (LE) strength, and 1-RM bench press (BP) strength. This study used a randomized, double-blind, placebo-controlled design. Twenty-two men (mean ± SD age = 22.1 ± 2.0 yr; height = 178.0 ± 5.8 cm; BW = 77.6 ± 7.6 kg) were randomly assigned to either a supplement (SUPP; n = 10) or placebo (PLAC; n = 12) group. The SUPP group ingested 20 g·d of CM powder for 7 days, while the PLAC ingested 20 g·d of maltodextrin powder. Measurements for the PLAC and SUPP groups included BW, PP, and MP from two 30-second WAnTs (separated by 7 min), and 1-RM strength for LE and BP. Testing was conducted before (PRE) and after (POST) 7 days of ingesting either the supplement or placebo. The results of the present study indicated that there was a significant (p ≤ 0.05) increase from PRE to POST testing in MP for the SUPP group (5.4%), but not the PLAC group (-0.3%). There were no between group differences, however, for 1-RM LE and 1-RM BP strength. Furthermore, there were no changes in PP or BW for either group. The findings of the present study indicated that loading with 20 g·d of CM for 7 days increased MP (5.4% increase) from the WAnT, but had no effect on strength (1-RM LE and 1-RM BP), PP, or BW.

PMID:
21921817
[PubMed - as supplied by publisher]​

🤪🤪

 

[אבי כהן]

הנחתי שהרבה חבר'ה כאן מתספים בקריאטין. מוזר שאין פה תגובות על המחקר הזה...

 

[Mike Bikov]

7 ימים זה לא מספיק.

 

[אבי כהן]

אז נמשיך להקפיץ תאשכול בינתיים..
(ומה קרה לשעון באתר, הוא לא מכוון ל DST או שזו בעיה אצלי?)

 

[EMZ]

עצוב לראות מחקר שבו החוקרים לא יודעים מה הם חוקרים. טוב שלא חקרו סינגל דוז.