Sitat av
Superspurv
Hvorfor bare hopper du ikke rett i det, hvis det har ekstremt god dokumentert effekt?
Jeg syns det er litt merkelig at du på en måte vil ha en bekreftelse fra freak på hva du vil gjøre er greit, selvom du allerede har gjort deg opp en mening.
Kreatin vil ikke gi noe merkbar effekt. Du vil i beste fall gå opp et par kilo i vannvekt så lenge du går på det.
Kreatin vi ikke ha noen merkbar effekt? Kreatin er en av de mest veldokumenterte supplementene du kan bruke for å få bedre effekt ut av styrketreningen din, så det er jo bare løgn.
The primary benefit of creatine is an improvement in strength and power output during resistance exercise. For this purpose, creatine is well-researched, and the effects are quite notable for a supplement. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. It has also been tested for anaerobic running capacity in many studies, the results of which are fairly mixed but generally suggest a small improvement in performance.
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8.4Power Output
A meta-analysis of 16 studies conducted on creatine and its influence on power and strength,[368][369] (with or without exercise in all age groups above 16, but placebo controlled and without crossover[368]) compiled studies utilizing a 5-7 day loading period with continued maintenance thereafter and studies assessing 1-3 rep bench press strength in trained young men. Seven studies (four of which are online[370][371][372][373]) totaling 70 people using creatine and 73 people in placebo showed a 6.85kg increase in strength relative to placebo, the benefits of which peaked at 8 weeks.[368] This meta-analysis also quantified a significant increase in squat strength (9.76kg) yet failed to find a significant influence on peak bicep contraction power, which may have been influenced by the two null studies[374][375] being in elderly people while the positive study[376] was statistically outweighed, but noted an 1.8-fold increase in power associated with creatine over placebo. The other meta-analysis conducted the following year[369] calculated effect sizes for creatine supplementation and noted no significant differences between genders or when comparing trained and untrained individuals. The mean effect size of exercises lasting below 30s (those that use the creatine-phosphate system) was 0.24+/-0.02 and performed significantly better than placebo, where exercise increased performance by 4.2+/-0.6% while the addition of creatine enhanced this effect to 7.5+/-0.7%.[369]
Sist endret av Jorg; 9. september 2020 kl. 13:01.