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Nutrition and Supplements
Should I add a creatine product into my stack?
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<blockquote data-quote="Nelson Vergel" data-source="post: 7748" data-attributes="member: 3"><p><strong>The Effects of Creatine Supplementation on Body and Performance</strong></p><p></p><p>Creatine is the most studied (and proven) supplement in sports nutrition/supplementation. I would not take more than 5 grams per day (30 min before working out) since it may increase your blood level of creatinine and freak out your doctor (he/she will assume there is a problem with your kidneys). It increases strength and cell volumization (water in cells).</p><p></p><p><a href="https://www.excelmale.com/forum/threads/1014-Creatine-supplementation-and-aging-musculoskeletal-health" target="_blank">https://www.excelmale.com/forum/threads/1014-Creatine-supplementation-and-aging-musculoskeletal-health</a></p><p></p><p></p><p>International Journal of Applied Sports Sciences</p><p>2006, Vol. 18, No. 2, 12-38.</p><p></p><p><strong>The Effects of Creatine Supplementation on Biochemical, Body Composition, and Performance Outcomes in Humans: A Meta-analysis</strong></p><p><strong></strong></p><p><strong></strong>Creatine supplementation has been widely used for athletes and in some studies it has been proved effective; however, there remain some moderator variables that still require meta-analysis. Therefore, the purpose of this study was to conduct such an analysis on the effects of creatine supplementation on biochemical, body composition, and physical performance variables. From a total of 120 experimental studies found in databases, only 55 studies (46 %) were considered appropriate and/or contained the necessary information to obtain effect sizes. Creatine supplementation produced biochemical changes, including increases in excretion parameters. Anthropometric variables, body fat percentage, and lean mass were favorably changed by creatine supplementation. Improved peak power, total work, force power, and a maximal repetition (1RM) were also found following creatine supplementation. There was an evident placebo effect in the variables meta-analyzed; however, there was a clear increase in total work beyond the placebo effect. <strong>In summary, creatine supplementation consistently showed positive biochemical, body composition, and power changes in humans.</strong></p></blockquote><p></p>
[QUOTE="Nelson Vergel, post: 7748, member: 3"] [b]The Effects of Creatine Supplementation on Body and Performance[/b] Creatine is the most studied (and proven) supplement in sports nutrition/supplementation. I would not take more than 5 grams per day (30 min before working out) since it may increase your blood level of creatinine and freak out your doctor (he/she will assume there is a problem with your kidneys). It increases strength and cell volumization (water in cells). [URL]https://www.excelmale.com/forum/threads/1014-Creatine-supplementation-and-aging-musculoskeletal-health[/URL] International Journal of Applied Sports Sciences 2006, Vol. 18, No. 2, 12-38. [B]The Effects of Creatine Supplementation on Biochemical, Body Composition, and Performance Outcomes in Humans: A Meta-analysis [/B]Creatine supplementation has been widely used for athletes and in some studies it has been proved effective; however, there remain some moderator variables that still require meta-analysis. Therefore, the purpose of this study was to conduct such an analysis on the effects of creatine supplementation on biochemical, body composition, and physical performance variables. From a total of 120 experimental studies found in databases, only 55 studies (46 %) were considered appropriate and/or contained the necessary information to obtain effect sizes. Creatine supplementation produced biochemical changes, including increases in excretion parameters. Anthropometric variables, body fat percentage, and lean mass were favorably changed by creatine supplementation. Improved peak power, total work, force power, and a maximal repetition (1RM) were also found following creatine supplementation. There was an evident placebo effect in the variables meta-analyzed; however, there was a clear increase in total work beyond the placebo effect. [B]In summary, creatine supplementation consistently showed positive biochemical, body composition, and power changes in humans.[/B] [/QUOTE]
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Should I add a creatine product into my stack?
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