Creatine Goes The Distance

Creatine Goes The Distance Plenty of weight room regulars supplement with creatine to support muscle size, strength and power. It's one of the most well-researched sports nutrition ingredients, and a new study published in the European Journal of Applied Physiology suggests creatine can help moderate the degree of strength loss from concurrent exercise.

Researchers tested 32 recreational athletes for maximal oxygen consumption, anaerobic threshold and one rep max (1RM). Some followed a creatine loading phase by supplementing with 20 grams per day for 7 days. After a week, they used a 5-gram maintenance dose for the rest of the study period. Other subjects took a placebo.

After completing a 5 km continuous or intermittent run, subjects headed to the weight room for leg or bench presses. Creatine helped them maintain leg press strength endurance and actually increased bench press reps after both types of running. A small increase in 1RM was also seen in supplementing subjects.

True Strength Moment: While a creatine loading phase isn't necessary, the recommended timing is one (5 gram) teaspoon with your 3 main meals and another before bed. For the single-serving maintenance dose, at least one study suggested that stacking unflavored creatine monohydrate powder into your flavored post-workout shake might produce optimal results.
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Josh Williams
Jul 28, 2014
Even though I know that creatine monohydrate works from experience I love reading about studies and people actual testimonies on how creatine has helped them achieve new PR's. Optimimum Nutrion makes the best Micronized Creatine Monohydrate as far as results, quality, and value and is my go to creatine and I recommend it to anyone wanting to start supplementing with creatine. Keep up the good work ON!