Informazioni Creatina

[Pyron]

Mi sevirebbero info sulla creatina: effetti benefici in forza e massa, dosaggi per un peso di 70-75kg, effetti collaterali... Tra l'altro vorrei sapere: se è vero che è molto dannosa x i reni e se ha senso prenderla per un periodo limitato, tipo 2-3 mesi, visto che mi dicevano che anche se una volta smesso di prenderla, ti rimangono cmq almeno 2-3 kg di muscoli in +...

Io ora come ora nn penso che la utilizzerò anche x questioni di mancanza di grana mentre un mio amico è seriamente intenzionato... Quindi prima rispondete mejo è

[NaturalMan]

Vuoi una risposta da ditta d'integratori oppure una risposta scientifica?

[NaturalMan]

Allora... qualche assaggio di scienza :

1.Chanutin A. The fate of creatine when administered to man. J Biol Chem 1926;67:29-41.

2.Hultman E, Bergstrom J, Spriet L, Söderlund K. Energy metabolism and fatigue. In: Taylor A, Gollnick P, Green H, editors. Biochemistry of Exercise VII. Champaign, IL: Human Kinetics, 1990:73-92.

3. Balsom P, Söderlund K, Ekblom B. Creatine in humans with special references to creatine supplementation. Sports Med 1994;18:268-80.

4. Greenhaff P, Bodin K, Harris R, Hultman E, Jones D, McIntyre D et al. The influence of oral creatine supplementation on muscle phosphocreatine resynthesis following intense contraction in man. J Physiol 1993;467:75P.

5. Harris R, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci 1992;83:367-74.

6. Tullson P, Rundell K, Sabina R, Terjung R. Creatine analogue beta-guanidinopropionic acid alters skeletal muscle AMP deaminase activity. Am J Physiol 1996;270:C76-85.

7. Kreider R. Effects of creatine loading on muscular strength and body composition. Str Cond 1995;Oct:72-3.

8. Balsom P, Söderlund K, Sjödin B, Ekblom B. Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation. Acta Physiol Scand 1995;1154:303-10.

9. Febbraio M, Flanagan T, Snow R, Zhao S, Carey M. Effect of creatine supplementation on intramuscular TCr, metabolism and performance during intermittent, supramaximal exercise in humans. Acta Physiol Scand 1995;155:387-95.

10. Green A, Sewell D, Simpson L, Hulman E, Macdonald I, Greenhaff P. Creatine ingestion augments muscle creatine uptake and glycogen synthesis during carbohydrate feeding in man. J Physiol 1996;491:63.

11. Green A, Simpson E, Littlewood J, Macdonald I, Greenhaff P. Carbohydrate ingestion augments creatine retention during creatine feedings in humans. Acta Physiol Scand 1996;158:195-202.

12. Greenhaff P, Bodin K, Söderlund K, Hultman E. Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Am J Physiol 1994;266:E725-30.

13. Hultman E, Söderlund K, Timmons J, Cederblad G, Greenhaff P. Muscle creatine loading in man. J Appl Physiol 1996;81:232-7.

14. Kurosawa Y, Iwane H, Hamaoka T, Shimomitsu T, Katsumura T, Sako T et al. Effects of oral creatine supplementation on high-and low-intensity grip exercise performance. Med Sci Sport Exerc 1997;29:S251.

15. Lemon P, Boska M, Bredle D, Rogers M, Ziegenfuss T, Newcomer B. Effect of oral creatine supplementation on energetic during repeated maximal muscle contraction. Med Sci Sport Exerc 1995;27:S204.

16. Ruden T, Parcell A, Ray M, Moss K, Semler J, Sharp R et al. Effects of oral creatine supplementation on performance and muscle metabolism during maximal exercise. Med Sci Sport Exerc 1996;28:S81.

17. Vandenberghe K, Gillis N, Van Leemputte M, Van Hecke P, Vanstapel F, Hespel P. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol 1996;80:452-7.

18. Vanderberghe, K., Goris M., Van Hecke P., Van Leeputte M., Vangerven L., Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance-training. J Appl Physiol 1997;83:2055-63.

19. Casey A, Constantin-Teodosiu D, Howell D, Hultman E, Greenhaff P. Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Am J Physiol 1996;271:E31-7.

20. Becque B, Lochmann J, Melrose D. Effect of creatine supplementation during strength training on 1 RM and body composition. Med Sci Sport Exerc 1997;29:S146.

21. Birch R, Noble D, Greenhaff P. The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. Eur J Appl Physiol 1994;69:268-70.

22. Earnest C, Snell P, Rodriguez R, Almada A, Mitchell T. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand 1995;153:207-9.

23. Greenhaff P, Casey A, Short A, Harris R, Söderlund K, Hultman E. Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man. Clin Sci 1993;84:565-71.

24. Stout J, Eckerson J, Noonan D, Moore G, Cullen D. The effects of a supplement designed to augment creatine uptake on exercise performance and fat-free mass in football players. Med Sci Sport Exerc 1997;29:S251.

25. Volek J, Kraemer W, Bush J, Boetes M, Incledon T, Clark K, Lynch J. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc 1997;97:765-70.

26. Goldberg P, Bechtel P. Effects of low dose creatine supplementation on strength, speed and power by male athletes. Med Sci Sport Exerc 1997;29:S251.

27. Bosco C, Tihanyi J, Pucspk J, Kovacs I, Gobossy A, Colli R et al. Effect of oral creatine supplementation on jumping and running performance. Int J Sports Med 1997;18:369-72.

28 Almada A, Kreider R, Ferreira M, Wilson M, Grindstaff P, Plisk S, et al. Effects of calcium -HMB supplementation with or without creatine during training on strength and sprint capacity. FASEB J 1997;11:A374.

29. Hamilton-Ward K, Meyers M, Skelly W, Marley R, Saunders J. Effect of creatine supplementation on upper extremity anaerobic response in females. Med Sci Sport Exerc 1997;29:S146.

30. Johnson K, Smodic B, Hill R. The effects of creatine monohydrate supplementation on muscular power and work. Med Sci Sport Exerc 1997;29:S251.

31. Kreider R, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinhardy J et al. Effects of creatine supplementation on body composition, strength and sprint performance. Med Sci Sport Exerc 1998;30:73-82.

32. Grindstaff P, Kreider R, Bishop R, Wilson M, Wood L, Alexander C et al. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. Int J Sport Nutr 1997;7:330-46.

33. Prevost M, Nelson A, Morris G. The effects of creatine supplementation on total work output and metabolism during high-intensity intermittent exercise. Res Q Exerc Sport 1997;68:233-40.

34. Ziegenfuss T, Lemon P, Rogers M, Ross R, Yarasheski K. Acute creatine ingestion: effects on muscle volume, anaerobic power, fluid volumes, and protein turnover. Med Sci Sports Exerc 1997;29:S127.

35. Balsom P, Harridge S, Söderlund K, Sjodin B, Ekblom B. Creatine supplementation per se does not enhance endurance exercise performance. Acta Physiol Scand 1993;149:521-3.

36. Dawson B, Cutler M, Moody A, Lawrence S, Goodman C, Randall N. Effects of oral creatine loading on single and repeated maximal short sprints. Aust J Sci Med Sport 1995;27:56-61.

[NaturalMan]

37. Ferreira M, Kreider R, Wilson M, Grindstaff P, Plisk S, Reinhardy J et al. Effects of ingesting a supplement designed to enhance creatine uptake on strength and sprint capacity. Med Sci Sport Exerc 1997;29:S146.

38. Harris R, Viru M, Greenhaff P, Hultman E. The effect of oral creatine supplementation on running performance during maximal short term exercise in man. J Physiol 1993;467:74P.

39. Kirksey K, Warren B, Stone M, Stone M, Johnson R. The effects of six weeks of creatine monohydrate supplementation in male and female track athletes. Med Sci Sport Exerc 1997;29:S145.

40. Leenders N, Lesniewski L, Sherman W, Sand G, Sand S, Mulroy M, Lamb D. Dietary creatine supplementation and swimming performance. Overtraining and Overreaching in Sport Conference Abstracts. 1996;1:80.

41. Earnest C, Stephens D, Smith J. Creatine ingestion effects time to exhaustion during estimation of the work rate-time relationship. Med Sci Sport Exerc 1997;29:S285.

42. Rossiter H, Cannell E, Jakeman P. The effect of oral creatine supplementation on the 1000-m performance of competitive rowers. J Sports Sci 1996;14:175-9.

43. Earnest C, Almada A, Mitchell T. Effects of creatine monohydrate ingestion on intermediate duration anaerobic treadmill running to exhaustion. J Str Cond Res 1997;11:234-8.

44. Nelson A, Day R, Glickman-Weiss E, Hegstad M, Sampson B. Creatine supplementation raises anaerobic threshold. FASEB J 1997;11:A589.

45. Jacobs I, Bleue S, Goodman J. Creatine ingestion increases anaerobic capacity and maximum accumulated oxygen deficit. Can J Appl Physiol 1997;22:231-43.

46 Myburgh K, Bold A, Bellinger B, Wilson G, Noakes T. Creatine supplementation and sprint training in cyclists: metabolic and performance effects. Med. Sci. Sport Exerc 1996;28:S81.

47. Balsom P, Ekblom B, Sjodin B, Hultman E. Creatine supplementation and dynamic high-intensity intermittent exercise. Scand J Med Sci Sport 1993;3:143-9.

48. Thompson C, Kemp G, Sanderson A, Dixon R, Styles P, Taylor D et al. Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. Br J Sports Med 1996;30:222-5.

49. Odland L, MacDougall J, Tarnopolsky M, Elorriage A, Borgmann A, Atkinson S. The effect of oral creatine supplementation on muscle phosphocreatine and power output during a short-term maximal cycling task. Med Sci Sport Exerc 1994;26:S23.

50. Burke L, Pyne D, Telford R. Effect of Oral creatine supplementation on single-effort sprint performance in elite swimmers. Int J Sport Nutr 1996;6:222-33.

51. Cooke W, Grandjean P, Barnes W. Effect of oral creatine supplementation on power output and fatigue during bicycle ergometry. J Appl Physiol 1995;78:670-3.

52. Mujika I, Chatard J, Lacoste L, Barale F, Geyssant A. Creatine supplementation does not improve sprint performance in competitive swimmers. Med Sci Sport Exerc 1996;28:1435-41.

53. Redondo D, Dowling E, Graham B, Almada A, Williams M. The effect of oral creatine monohydrate supplementation on running velocity. Int J Sport Nutr 1996;6:213-21.

54. Barnett C, Hinds M, Jenkins D. Effects of oral creatine supplementation on multiple sprint cycle performance. Aust J Sci Med. Sport 1996;28:35-9.

55. Terrilion K, Kolkhorst F, Dolgener F, Joslyn S. The effect of creatine supplementation on two 700-m maximal running bouts. Int J Sport Nutr 1997;7:138-43.

56. Godly A, Yates J. Effects of creatine supplementation on endurance cycling combined with short, high-intensity bouts. Med Sci Sport Exerc 1997;29:S251.

57. Stroud M, Holliman D, Bell D, Green A, MacDonald I, Greenhaff P. Effect of oral creatine supplementation on respiratory gas exchange and blood lactate accumulation during steady-state incremental treadmill exercise and recovery in man. Clin Sci 1994;87:707-10.

58. Kreider R, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinhardy J et al. Effects of ingesting a supplement designed to enhance creatine uptake on body composition during training. Med Sci Sport Exerc 1997;29:S145.

59. Kreider R, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinhardy J et al. Effects of calcium -HMB supplementation with or without creatine during training on strength and sprint capacity. FASEB J 1997;11:A374.

60. Pauletto P, Strumia E. Clinical experience with creatine phosphate therapy. In Conway M and Clark J. editors. Creatine and Creatine Phosphate: Scientific and Clinical Perspectives. San Diego, CA: Academic Press, 1996:185-98.

61. Bessman S, Savabi F. The role of the phosphocreatine energy shuttle in exercise and muscle hypertrophy. In: Taylor A, Gollnick P, Green H editors. International Series on Sport Sciences: Biochemistry of Exercise VII: Champaign, IL: Human Kinetics, 1988:167-78.

62. Ingwall J. Creatine and the control of muscle-specific protein synthesis in cardiac and skeletal muscle. Circ Res 1976;38:I115-23.

63. Kreider R, Grindstaff P, Wood L, Bullen D, Klesges R, Lotz D, et al. Effects of ingesting a lean mass promoting supplement during resistance training on isokinetic performance. Med Sci Sport Exerc 1996;28:S36.

64 Kreider R, Klesges R, Harmon K, Grindstaff P, Ramsey L, Bullen D et al. Effects of ingesting supplements designed to promote lean tissue accretion on body composition during resistance exercise. Int J Sport Nutr 1996;6:234-46.

65. Kreider R, Ferreira M, Wilson M, Almada A. Effects of creatine supplementation with and without glucose on body composition in trained and untrained men and women. J Str Cond Res 1997;11:283.

66. Clark J, Odoom J, Tracey I, Dunn J, Boehm E, Paternostro G et al. Experimental observations of creatine and creatine phosphate metabolism. In Conway M, Clark J editors. Creatine and Creatine Phosphate: Scientific and Clinical Perspectives. San Diego, CA: Academic Press, 1996:33-50.

67. Sipila I, Rapola J, Simell O, Vannas A. Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina. New Eng J Med 1981;304:867-70.

68. Almada A, Mitchell T, Earnest C. Impact of chronic creatine supplementation on serum enzyme concentrations. FASEB J 1996;10:A4567.

69. Earnest C, Almada A, Mitchell T. High-performance capillary electrophoresis-pure creatine monohydrate reduces blood lipids in men and women. Clin Sci 1996;91:113-18.

70. Constantin-Teodosiu D, Greenhaff P, Gardiner S, Randall M, March J, Bennett T. Attenuation by creatine of myocardial metabolic stress in Brattleboro rats caused by chronic inhibition of nitric oxide synthase. Br J Pharmacol 1995;116:3288-92.

71. Conway M, Clark J editors. Creatine and Creatine Phosphate: Scientific and Clinical Perspectives. San Diego, CA: Academic Press, 1996.

72. SaksV, Stepanov V, Jaliashvili I, Konerev E, Kryzkanovsky S, Strumia E. Molecular and cellular mechanisms of action for cardioprotective and herapeutic role of creatine phosphate. In Conway M, Clark J. Editors: Creatine and Creatine Phosphate: Scientific and Clinical Perspective. San Diego, CA: Academic Press, 1996:91-114.

73. Wakatsuki T, Ohira Y, Nakamura K, Asakura T, Ohno H, Yamamoto M. Changes of contractile properties of extensor digitorum longus in response to creatine-analogue administration and/or hindlimb suspension in rats. Jpn J Physiol 1995;45:979-89.

74. Wakatsuki T, Ohira Y, Yasui W, Nakamura K, Asakura T, Ohno H, Yamamoto M. Responses of contractile properties in rat soleus to high-energy phosphate and/or unloading. Jpn J Physiol 1994;44:193-204.

75. Gordon, A, Hultman E, Kaijser L, Kristgansson S, rolf C, Nyquist O et al. Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance. Cardiovasc Res 1995;30:413-18.

76. Poortmans J, Auquier H, Renaut V, Durassel A, Saugy M, Brisson G. Effect of short-term creatine supplementation on renal responses in men. Eur J Appl Physiol 1997;76:566-7.


Ho anche qualche studio recentissimo 2001 però devo ancora leggerli per bene ...

[MadBebe]

Oltre 5 gr al giorno sono inutili.


MadBebe

[NaturalMan]

Originally posted by MadBebe
Oltre 5 gr al giorno sono inutili.


MadBebe

Dipende dal tuo piano nutrizionale... dalla marca di creatina... dalla sua stabilità chimica.... capacità d'assorbimento.... dal tuo stato metabolico...dallo scopo che vuoi ottenere con la sua integrazione... insomma ci sono un sacco di motivi per dire che 5 gr possono addirittura diventare eccessivi o al contrario diventare pochissimi ... bisogna studiare oltre l'integratore e puntare sull'atleta ... è questa la strategia integrazionale del futuro

Generalizzando ... 5 gr è un dosaggio ragionevole (ma sconsigliato dal nostro Ministero della Sanità ... )

[fabrizios]

"NATURAL MAN" SEI UNICOOOOOO.........
SEI GRANDE.

VORREI DIRE LA MIA, ANCHE SE MESSA ACCANTO A QUELLA DI "NATURAL MAN" SEMBRA INSIGNIFICANTE.

"MADBEBE" NON PENSO PROPRIO CHE OLTRE 5 GR AL GIORNO SONO INUTILI, PENSA CHE MOLTE PERSONE INIZIANO A ASSUMERE CREATINA COMINCIANDO CON 20 GR. LA PRIMA SETTIMANA E 10 GR LE ALTRE 3 RESTANTI, PER POI PASSARE A 15/20 GIORNI DI STACCO.
COME BEN DICEVA "NATURAL MAN" MOLTI SONO GLI STUDI FATTI SUI BENEFICI DELLA CREATINA, SUL TEMPO DI SOMMINISTRAZIONE, SUL MODO,.......E NON SCORDIAMOCI MAI CHE OGNI ORGANISMO E' DIVERSO DALL'ALTRO. SIAMO TUTTI DIVERSI.
MAGARI A TE 5 GR. DI CREATINA BASTANO E AVANZANO, E PER ME 10 GR NON SONO ANCORA ABBASTANZA.
DIPENDE DA COME REAGISCE IL NOSTRO CORPO. QUESTO VALE PER TUTTO.

COMUNQUE.....VOLEVO DIRE LA MIA.......

INFINE RICORDIAMOCI CHE QUELLO CHE DICE "NATURAL MAN" E' QUASI VANGELO
E' UNA PERSONA PREPARATISSIMA ESOPRATTUTTO DISPONIBILE.
FOSSERO TUTTI COSI'.

SALUTONI A TUTTI.

[NaturalMan]

Originally posted by fabrizios

INFINE RICORDIAMOCI CHE QUELLO CHE DICE "NATURAL MAN" E' QUASI VANGELO
E' UNA PERSONA PREPARATISSIMA ESOPRATTUTTO DISPONIBILE.
FOSSERO TUTTI COSI'.

SALUTONI A TUTTI.

ti ringrazio dei complimenti cmq non sono così "evangelico" riferisco semplicemente quello che ho studiato o letto nulla di eccezionale, sono consapevole dei miei infiniti limiti e quando non sono sicurissimo preferisco non parlare ... odio i tuttologi...

Di nuovo grazie ... appena ho un attimo di tempo raccolgo tutte le ricerche e appunti sulla creatina e li metto sul Forum a beneficio di tutti!

Grazie di nuovo

[fabrizios]

DOVERE.

SALUTONI

[Pyron]

ma è vero che fa male ai reni?

[Pyron]

up echecaz qualcuno risponda