Creatine Supplementation

52 syrotuik et al53 cr 03 gkgd for 5d maintenance

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Unformatted text preview: CR: 0.3 g/kg/d for 5d Maintenance: 0.03 g/kg/d for 5wk Findings Population Dosage Year Continuous endurance cycling/rowing Study Table I. Contd Male and female rowers: CR = 11; PL = 12; resistance trained Bemben & Lamont Young men and women 112 seven males and one female; 9 g/day for 5 days) or a placebo treatment (n = 5; four males and one female; 9g sucrose/day for 5 days). Deadlift 1RM (performed in a style conforming to national powerlifting sanctioned rules) significantly improved after only 5 days of supplementation for the Cr group, suggesting that acute Cr loading may be a practical pre-competition dietary strategy to improve powerlifting competition performance.[34] The results from this study, therefore, have practical applications for other well trained athletes engaged in high-intensity anaerobic exercise. However, one limitation of this study was the use of paired t-tests to explore only within group change and the failure to evaluate a possible statistical interaction term, thus losing, or at least minimising, the scientific advantage of using a placebo group. More commonly, Cr supplementation involves an initial acute loading period followed by a longer term, chronic maintenance phase. Becque et al.[31] examined the effects of Cr supplementation and a periodised resistance programme on arm flexor 1RM strength. Twenty-three male subjects with weight-training experience were randomly assigned to either a Cr group (n = 10) or a placebo group (n = 13). Cr loading consisted of ingesting 5g Cr, four times daily for 5 days, then supplementation was reduced to 2 g/day while the placebo group received a 500mL flavoured sucrose drink containing 32g of sucrose. Loads utilised during twice-weekly training sessions started out at a 6RM and were then reduced to a 2RM during week six. Following analyses with a repeated measures analysis of variance (ANOVA), results indicated that both the Cr and placebo groups had significant increases in 1RM strength, while only the Cr group demonstrated a significant increase in upper arm muscle area (measured anthropometrically) and total fat-free mass (measured by underwater weighing). One limitation of the study was...
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This note was uploaded on 01/28/2014 for the course BI 231 taught by Professor Richardmay during the Fall '13 term at Southern Oregon.

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