פורסם במקור על ידי VIKING (הודעה 640255)

A large number of studies have been published on creatine supplementation over the last decade. Many studies show that creatine supplementation in conjunction with resistance training augments gains in muscle strength and size. The underlying physiological mechanism(s) to explain this ergogenic effect remain unclear. Increases in muscle fiber hypertrophy and myosin heavy chain expression have been observed with creatine supplementation. Creatine supplementation increases acute weightlifting performance and training volume, which may allow for greater overload and adaptations to training. Creatine supplementation may also induce a cellular swelling in muscle cells, which in turn may affect carbohydrate and protein metabolism. Several studies point to the conclusion that elevated intramuscular creatine can enhance glycogen levels but an effect on protein synthesis/degradation has not been consistently detected. As expected there is a distribution of responses to creatine supplementation that can be largely explained by the degree of creatine uptake into muscle. Thus, there is wide interest in methods to maximize muscle creatine levels. A carbohydrate or carbohydrate/protein-induced insulin response appears to benefit creatine uptake. In summary, the predominance of research indicates that creatine supplementation represents a safe, effective, and legal method to enhance muscle size and strength responses to resistance training.

אם אתה מיסתמך על מחקר אחד מצבך רע, רק היום קראתי מחקרים הפוך על הפוך של כל מיני נושאים וכל אחד אומר אחרת, יצא לי ליקרוא היום אפילו שאין תועלת בארג'ינין . לא מצאתי את המחקר המפורסם של השחקני פוטבול לא יודע איפה הוא נעלם. בקיצור עזוב זה אופי שלי.

פורסם במקור על ידי HardCor3 (הודעה 640171)

סוכר ענבים מאוד עוזר לספיגה - משפר אותה ב7% שלמים כשצורכים עם כל מנה של קריאטין 100 גרם(1):

It has been known for many years that insulin enhances the transport of creatine from the circulation into the skeletal muscle of rats.[56 and 57] Supplement manufacturers exploited these early studies and marketed supplements that combined creatine and simple sugars based on the assumption that the simple sugars would produce a blood insulin spike that would subsequently increase muscle creatine uptake. Several subsequent studies addressed the influence of insulin on muscle creatine uptake in humans by measuring muscle and urine creatine during creatine supplementation with infused insulin, [58] carbohydrate ingestion, [59, 60 and 61] or combined protein and carbohydrate ingestion. [62]

Steenge et al.[58] demonstrated that insulin increases muscle creatine accumulation in humans when present at physiologically high or supraphysiologic concentrations. However, the use of insulin by athletes to increase muscle creatine uptake is impractical and dangerous. In two separate studies, Green et al. demonstrated reduced urine creatine losses [60] and increased muscle creatine accumulation [59] in subjects ingesting creatine concurrently with high-dose carbohydrate (≈ 90 g, four times/d). However, these doses of carbohydrate are impractical because of the caloric density (≈ 1400 kcal/d) and poor palatability. More recent studies have examined the effects of carbohydrate and protein combinations [62] and lower doses of carbohydrate [61] on muscle creatine uptake. For instance, Steenge et al. [62] reported that the ingestion of creatine with 50 g of protein and 50 g of carbohydrate results in similar muscle creatine increases as ingesting creatine with approximately 100 g of carbohydrate. Preen et al. [61] established that creatine supplementation combined with 1 g of glucose per kilogram of body mass twice per day increases muscle total creatine 9% more than creatine supplementation alone.

אז אינסולין עוזר רק ב:
1. מינונים סופרה-פיזיולוגיים או בטווח הפיזיולוגי הגבוה מאוד.
2. כשצורכים עם כל מנה 90-100 גרם פחמימות או 50 גרם חלבון+50 גרם פחמימות.
3. מה סעיף 2 אומר באחוזים? כשצורכים קריאטין עם גרם פחמימה פר ק"ג משקל גוף, יש שיפור של 9% שלמים בספיגה.

20 גרם פחמימה כמו שהצעת זה ממש לא מה שיעשה את ההבדל. עדיף להוסיף נתרן.

1. Scientific basis and practical aspects of creatine supplementation for athletes .
Nutrition , Volume 20 , Issue 7 - 8 , Pages 609 - 614

מקווה שהפנמת.