küsimus No.1 ja kreatiini kohta

Valgujoogi jaoks on 3 tundi OK,kui jook just soojas ei seisa!

Kreatiin hakkab juba paari tunni möödudes lagunema kreatiniiniks.

Kui Sa ei ole just võistlussportlane,siis milleks nii palju kreatiini?~3 grammist päevas piisab ju tavaharjutajale täiesti!

Tean,suurte koguste soovitamine on tootjatele ja müüjatele kasulik,tavaharjutajale aga sügavalt kaheldava väärtusega,sest uuringute põhjal on lihaste kreatiinisisaldus kuu möödudes nii laadimise kui 3 grammi manustamise puhul ühesugune.

Tahaks siis veel täpsustust, kas siis kreatiinikuuri alustades on vaja seda laadimist või ei ole, kus ma võtan 4x5g päevas 5 päeva jooksul? Ja kas siis edaspidi võin siis 3 grammi päevas võtta ja sellst piisab või? Muidu ju jah oli kusagil kirjas, et 2x5g trennipäeval ja 1x5g puhkepäeval.

Ei ole küll Fred ja konkreetset linki anda ei ole(ei suvatse otsida), kuid kindlasti on kreatiini laadimisel mõtet. Seda üsna mitmel põhjusel.

Palun väga,David Barr kirjutas:

An Orgy of Excess

I’m still amazed that people use so much creatine, especially with all of the data showing how little we actually need. One study showed that after loading, muscle creatine levels were maintained on 0.03g/kg creatine each day (Hultman et al., 1996). This means that a resting 220—pound athlete could maintain creatine levels on a mere 3g/day (and most people using creatine are nowhere near this size)! Keep in mind that this doesn’t not mean that a 100kg guy absolutely needs 3g/day; it simply means that this is as low as researchers have gone while still maintaining elevated levels (i.e. it seems to be the upper limit of what we need).

Now let’s think about this, if most of us will need less than 3g of creatine a day, and we’re probably going to get around 1g from the meat in our diet, this leaves 1-2g a day that we need to supplement. This is supported by another study where weight training subjects ingested the standard maintenance dose (5g/day), and excreted nearly all of it (~4g/day) (Vandenberghe et al., 1997).

In other words, the subjects could only use a gram of supplemented creatine each day! If this seems like a very low amount, you’re absolutely right! In fact, this amount is so low that we probably don’t even need this additional daily supplementation!

Now you’re thinking, “Whoa Dave, all that creatine has gone to your head! That dosing schedule would mean that we don’t need to use it at all!” Not so, because we’d still need to supplement after our workouts. If you’re working out and using creatine 4-5 times a week, then you’d only be missing a few days a week of loading, and any minor dips in muscle creatine levels would be bumped back up to max on training days.

Any decreases in muscle creatine would be negligible, considering that muscle creatine levels are still slightly elevated a full month after supplementation has been completely stopped (Vandenberghe et al., 1997; Hultman et al., 1996). Even if we assume that muscle creatine levels return to normal at the end of the month off, this means that we only lose an average of ~3% of our extra creatine each day —certainly not enough to make a difference, especially when we take into account the training effect.

In Summary:research suggests that once fully loaded, only minimal amounts of creatine are needed to maintain the muscle’s loaded state.

David J. Barr BSc. CSCS has spent the past 4 years as a Varsity Strength and Conditioning Coach at the University of Waterloo. His current PhD work involves amino acid supplementation, muscle protein synthesis, and resistance exercise at the University of Texas Medical Branch. Future research prospects include the cellular basis for muscle breakdown, as well as muscle physiology for NASA.

Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL.

Muscle creatine loading in men.J Appl Physiol. 1996 Jul;81(1):232-7.

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. J Appl Physiol. 1997 Dec;83(6):2055-63.

Nuff said,folks!