Advanced Training Essentials Creatine - natures anabolic: part 3 Enhances recovery rate The cell volumizing and anaerobic energy production effects of creatine are widely known; in fact, these are some of the initial benefits to be experienced by first time creatine users, and both support the muscle building process by increasing lifting performance. However, it is the time between workouts, the coveted recovery period during which muscle reparation takes place, which translates our gym efforts into the results we desire. Creatine has been shown to reduce inflammation and muscle microtrauma following hard physical work. In one key study, researchers assessed 18 male athletes, who were given 20 grams of creatine per day for five days, and 16 control subjects who took a placebo over the same period (both groups was instructed to run a 30 kilometer race). It was found that the creatine group, by contrast to the control group, experienced a decline in several important markers of cell damage including lactate dehydrogenase, tumor necrosis factor-alpha, prostaglandin-E, and creatine kinase. The researchers concluded that creatine appears to support recovery following intensive exercise. The superiority of monohydrate With supplement manufacturers savvy to customer demand for effective performance products, a raft of creatine formulations are now available, some near worthless and others providing much the same benefit as the much-heralded monohydrate. Essentially creatine bound with plain old water, monohydrate, because of its cost effectiveness and proven efficacy, is still the most trusted creatine type on the market today. With the vast majority of research having been done with monohydrate, its benefits are beyond question. While the original monohydrate remains the go-to creatine for muscle hungry lifters, there are a very small percentage of people who may experience an upset stomach and bloating when taking it. For them, and others who may feel that they are not absorbing regular monohydrate as well as they could be, micronized monohydrate (regular monohydrate ground into smaller particles) may be the best bet. About the author David Robson is a specialist health and fitness writer who has written professionally for such publications as Muscle & Fitness magazine, FLEX, bodybuilding, New Zealand Fitness, Inside Fitness, ALLMAX Nutrition, and Status Fitness magazine. As Founder and Managing Director of the New Zealand Wheelchair Body Building Federation (NZWBBF), Fit Futures Charitable Trust (both not for profit organisations set up to provide sporting and exercise options for people with physical disabilities), and Advanced Personal Training, David also doubles as a trainer, health and fitness educator and mentor to both established elite athletes and novice trainees alike. A competitive bodybuilder, David believes in leading by example.
Posted on: Sun, 12 Oct 2014 04:17:23 +0000
Trending Topics
Recently Viewed Topics
© 2015