revealed that total creatine concentrations were nearly 10 percent lower in the vegetarian group. According to the researchers, creatine supplementation in conjunction with weight-training exercise resulted in a 79 percent greater increase in phosphocreatine stores and 169 percent greater increase in total concentrations in the vegetarians compared to the non-vegetarians. Moreover, this translated into a significantly greater increase in Type II muscle fiber area - suggesting a more dramatic response to muscle growth in vegetarians supplementing with creatine.
So while these findings show that a vegetarian diet results in lower resting total creatine concentrations, creatine supplementation seems to promote greater increases in muscle phosphocreatine and total creatine stores in vegetarians, which may mean more dramatic increases in muscle size and strength."
4. Muscle Media July/August 2001 - Senior Science Editor; David Kennedy, Contributing Writers; Susan Adams, M.S., R.D., Gayle A. Davis. Ph.D., Brett Hall, R.D., Dr. Jeffrey Life, M.D., Ph.D., John Schieszer, M.A., Pavel Tsatsouline, M.S., Scientific Advisory Board; Chris Riggs, Ph.D., Matt Vukovich, Ph.D., Naji Abumrad, M.D., Sheila Collins, Ph.D., Martin Gibala, Ph.D., Paul Greenhalff, Ph.D., Robert Hickner, Ph.D., Kerry Kuehl, M.D., Mark Tarnopolsky. M.D., Ph.D. - page 46 How to get faster in only one day - references cited were from O.C. Skare, et al., "Creatine Supplementation Improves Sprint Performance in Male Sprinters," Scand. J. Med. Sci. Sports 11.2 (2001) : 96 102.
"In the June issue of Muscle Media, we introduced a sprinting program guaranteed to burn more fat than any other cardio regimen out there, In a nutshell, the program, called "SupraMax Training," has you perform sets of gut-busting 15-30-second sprints. We're talking high-intensity, Carl Lewis-like sprinting here, folks. Wimps need not apply.
Now, let me ask you this: What do you think would happen if you were following that same training program, only instead of running at your "normal" all-out pace, you were able to "flick a switch" and radically speed things up? Think this would enable you to burn more fat?
You're damn right it would.
In a brand-new study out of the Department of Physiology at the University of Bergen, Dr. O.C. Skare and colleagues show that significant increases in sprinting speed resulted in those who "loaded" with 20 grams creatine monohydrate the day before a 100-meter sprint.
The creatine-supplemented athletes decreased their 100-meter-sprint times by an average of 0.09 seconds. (A mere 0.06 seconds separated silver fom bronze at last year's Olympic 100-meter finals in Sydney, Australia.)
What's more, Dr. Skare notes that the creatine-supplemented sprinters reduced their total time of six intermittent 60-meter sprints by an average of more than a half-second. "The sprint velocity was significantly increased in five out of six sprints," says Dr. Skare.
Bottom line? You'll very likely experience increased speed (and fat burning) without delayed gratification by including creatine in your supplementation program - if you haven't done so already."
5. - page 46, 47 At last! New research directly links creatine with muscle growth - references cited were from J.M. Schedel, et al., "Acute Creatine Loading Enhances Human Growth Hormone Secretion," J. Sports Med. Phys. Fitness 40.4 (2000) : 336 342.
"The prevailing "wisdom" about creatine is the supplement itself doesn't directly |
