Creatine For Sprinting Swimmers

Creatine For Sprinting Swimmers Swimming 50 meters in a pool is an all-out anaerobic effort similar to the track and field athlete's 100 yard dash. Since creatine has been shown to improve muscle strength and power, researchers tested its effect on 16 healthy college aged swimmers. Their findings were published in The Journal of Sports Medicine and Physical Fitness.

Some of these subjects consumed creatine 4 times daily as part of a 6-day loading phase while the rest received a placebo. After loading, all subjects performed six 50-meter races with just 120 seconds of rest between efforts. Compared to the placebo group, there was a lower heart rate increase among creatine users who also benefited from reduced increases in blood lactate.

True Strength Moment: Evidence into how these variables apply to race performance can be seen in the reduced percentage of speed drop-off across all six bouts for creatine users. After the loading phase, the generally recommended daily maintenance dose for creatine monohydrate is 5 grams, which is the equivalent of one teaspoon.
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