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פורסם במקור על ידי hardcor3

מחקר-תוספי מזון שנחקרו ונמצאו כיעילים.


effect of dietary supplements on lean mass and strength gains with resistance exercise: A meta-analysis
steven l. Nissen1 and rick l. Sharp2
1 departments of animal science and 2 health and human performance, iowa state university, ames, iowa 50011

the purpose of this study was to quantify which dietary supplements augment lean mass and strength gains during resistance training. Peer-reviewed studies between the years 1967 and 2001 were included in the analysis if they met a predetermined set of experimental criteria, among which were at least 3-wk duration and resistance-training 2 or more times a week. Lean mass and strength were normalized for meta-analysis by conversion to percent change per week and by calculating the effect size for each variable. Of the 250 supplements examined, only 6 had more than 2 studies that met the criteria for inclusion in the meta-analysis. Creatine and -hydroxy--methylbutyrate (hmb) were found to significantly increase net lean mass gains of 0.36 and 0.28%/wk and strength gains of 1.09 and 1.40%/wk (p < 0.05), respectively. Chromium, dehydroepiandrosterone, androstenedione, and protein did not significantly affect lean gain or strength. In conclusion, two supplements, creatine and hmb, have data supporting their use to augment lean mass and strength gains with resistance training.

Creatine; -hydroxy--methylbutyrate; muscle mass; resistance training

סיכום המחקר- קריאטין מונוהידרייט ו-hmb נמצאו כיעילים לעלייה במסת שריר.

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