Supplements 3 readings Flashcards
Hultman et al 1996
What is the effect of different doses of Pcr on loading and maintenance of creatine
20 g/day for 6 days then 2g/day for 30
vs not continuing with 2g/day
vs 3g/day for 28 days
20g/day = 20% elevation which was then maintained if took 2g/day
3g/day also = 20% elevation but more gradually
sale et al 2009
what is the best dosing stratergy to increase Pcr
over 5 days did 4x 5g doses vs 20x 1g doses
measure urinary excretion of creatine
less excreted therefore more retained with microdosing
Green et al 1996
does ingestion of CHO with Pcr increase accumilation
5g of Pcr vs 5g Pcr + 93g glucose
muscle biopsy, urine and blood samples
greater increase in muscle Pcr when taken with glucose
glucose augments accumilation, possibly due to increasing insulin levels
Casey et al 1996
does 5 days of Pcr supplementation increase power output
two bouts of 30 second all out cycling, before and after supplementation
max power output and total power output increased in both bouts
due to greater ATP availability
Rawson et al 2011
Does Pcr supplementation increase fatigue resistance during high intensity bouts
creatine vs placebo for 6 weeks
tested with 5 sets of knee extensor exercise
Pcr takers = more resistant to fatigue during sets after vs before
no difference for placebo
Harris et al 2006
what is the optimal dosing stratergy to increase carnosine levels
beta alanine of 3.2g/day vs beta alanine of 5.2 g/day vs carnosine supplements
urine and blood samples
best increases with high dose beta alanine or carnosine
no ceiling effect to levels of carnosine in muscle
Hill et al 2007
Influence of beta alanine supplementation on muscle carnosine and performance
supplement for 4 weeks, some continued to 10 weeks
muscle biopsy
cycling capacity test at 110% max power
elevation at 4 weeks and further elevation at 10
increase in total work done at 4 weeks and at 10 weeks
