Popular additions can be worthless, reveals new study

A well -known gym addition may be by making collections to build muscle, according to a new study of the eye.

Creatine is a chemical that occurs of course is found in muscle cells and foods such as red meat, fish and poultry. Many athletes take creatine supplements because they are claimed to increase muscle mass, increase energy production and increase performance.

But new Australia research reports that adding creatine to a weight lifting regime does not build muscle faster, causing new questions about the efficiency of the appendix.

“We have shown that getting 5 grams of additional creatine a day makes no difference in the amount of people of the lean muscle mass, while the resistance training,” the high author of Mandy Hagstrom, from the School of Health Sciences at the University of New Southern Wales, said.

“The benefits of creatine can have been overestimated in the past, due to methodological problems with previous studies,” she added.

Hagstrom said participants in previous studies began complementary programs and creatin exercises at the same time, making it difficult to distinguish that led to muscle profits.

The researchers also overlooked the potential for creatine to cause water retention, it noted.

The UNSW trial imposed 54 healthy people between 18 and 50 through a 12-week resistance training program.

Those in the extra group received 5 grams of creatine daily – the recommended maintenance dose is 3 to 5 grams.

Participants began creatine a week before they started the exercise program, which included three supervisory resistance training sessions per week.

They do not make a phase of creatine loading, which involves taking 20-25 grams a day to a week to quickly satiate muscle creatine stores.

Researchers said loading creatine is not necessary to reach the level of satiety and can cause bloating or an upset stomach.

“We had what we call a phase of washing, where half of the participants began to receive the addition, without changing anything else in their daily lives, to give their body a chance to stabilize in his response to the appendix,” Hagstrom said.

Participants, who were directed to maintain a food register to show that their diet remained stable, had their density of bone minerals and the body composition measured with Dexa scans.

Additional holders – especially women – gained more lean body mass in the first week. The average was about 1.1 pounds more than the control group.

But very soon, the supplements fell again to match the control group profits.

Both groups of participants set an average of about 4.4 pounds of lean body mass during the program.

“People who received creatine supplement saw changes before they started exercising, which makes us believe that it was not a true muscle growth, but maintaining potentially fluid,” Hagstrom said.

“As soon as they started practicing,” she continued, “they saw no extra benefits from creatine, which suggests that 5 grams a day are not enough if you are taking it for muscle construction purposes.”

Hagstrom said that previous trials, which lasted four to 12 weeks and did not have a washing period, found that they gained about 2.2 pounds more muscles in creatine.

“In theory, then you would expect our creatine group to come [6.6 pounds] of muscle over the 12-week program, but they do not, ”said the first author of the study Mimziaz Dessai, from the UNSW School of Health Sciences and the search for neuroscience Australia (Neura).

The findings were published last week in Nutrients magazine.

“For your average person who gets creatine to increase their profits in the gym, we hope it will change their perception of what can help them achieve,” Desai said. “For professional athletes, especially those who need to be at a special weight for their sport, findings can inform how and when they get extra.”

The Desai team suggests further studies to explore the dosage of 10 grams instead of 5 grams.

The judgments should also be longer, with measurements of body water content and the absorption and tracking of menstrual cycles, which can affect fluid retention.

“It would be really interesting to see if Creatine has a long -term benefit,” Desai said. “When starting weight training, you have those initial profits in the strength and they begin to reduce around the 12-week sign and become slower, so it is possible that creatine support can come at a later stage.”