This topic contains 5 replies, has 4 voices, and was last updated by  bigflopper 11 years, 8 months ago.

Viewing 6 posts - 1 through 6 (of 6 total)
  • Author
    Posts
  • #523 Reply

    Dr J
    Keymaster

    CREATINE SUPPLEMENTATION AUGMENTS THE INCREASE IN SATELLITE CELL AND
    MYONUCLEI NUMBER IN HUMAN SKELETAL MUSCLE INDUCED BY STRENGTH
    TRAINING.

    J Physiol. 2006 Mar 31

    Aagaard P.

    The present study investigated the influence of creatine and protein
    supplementation on satellite cell frequency and myonuclei number in
    human skeletal muscle during 16 wks of heavy-resistance training. In
    a double-blinded design thirty-two healthy, male subjects (19-26
    years) were assigned to strength training (STR) while receiving a
    timed intake of creatine (STR-CRE) (n==9), protein (STR-PRO) (n==8),
    placebo (STR-CON) (n==8) or serving as a non-training control group
    (CON) (n==7). Supplementation was given daily (STR-CRE : 6-24 g
    creatine monohydrate, STR-PRO: 20 g protein, STR-CON: placebo).
    Furthermore, timed protein/placebo intake were administered at all
    training sessions. Muscle biopsies were obtained at wks 0, 4, 8 (wk 8
    not CON) and 16 of resistance training (3 days/wk). Satellite cells
    were identified by immunohistochemistry. Muscle mean fibre (MFA) area
    was determined after histochemical analysis. All training regimes
    were found to increase the proportion of satellite cells, however,
    significantly greater enhancements were observed with creatine
    supplementation at wk 4 (compared to STR-CON) and at wk 8 (compared
    to STR-PRO and STR-CON) (p<0.01-0.05). At wk 16, satellite cell
    number was no longer elevated in STR-CRE, while it remained elevated
    in STR-PRO and STR-CON.

    Furthermore, creatine supplementation resulted in an increased number
    of myonuclei per fibre and increases of 14-17% in MFA at wks 4, 8 and
    16 (p<0.01). In contrast, STR-PRO showed increase in MFA only in the
    later (16 wks, +8%) and STR-CON only in the early (wk 4, +14%) phases
    of training, respectively (p<0.05). In STR-CRE a positive
    relationship was found between the percentage increases in MFA and
    myonuclei from baseline to week 16, respectively (r==0.67, p<0.05). No
    changes were observed in the control group (CON). In conclusion, the
    present study demonstrate for the first time that creatine
    supplementation in combination with strength training amplifies the
    training-induced increase in satellite cell number and myonuclei
    concentration in human skeletal muscle fibres, thereby allowing an
    enhanced muscle fibre growth in response to strength training.

    #6050 Reply

    Stallion
    Participant

    Wow that’s a lot of info.

    Not much of it made sense to me appart from the last few lines. 😕

    So in a few words Creatine helps you build muscle (among other things).

    How much and for how long though ?

    My guess is 20 – 25g per day for 4 days followed by 5g per day (20min pre-workout) and continued for a total of about 5 weeks followed by a break for a weak.

    Does that sound reasonable ?
    At roughly $100/kg I don’t see the point in taking any more than 5g/day unless the benifits increase by the same amount.

    -John (Newbie – feel free to correct me 😉 )

    #6051 Reply

    Dr J
    Keymaster

    @stallion wrote:

    My guess is 20 – 25g per day for 4 days followed by 5g per day (20min pre-workout) and continued for a total of about 5 weeks followed by a break for a weak.
    Does that sound reasonable ?

    Pretty much.

    In this study they used a dose of 6g creatine with 14g dextrose (glucose). Four times daily for 7 days and then once a day maintanence.

    @stallion wrote:

    At roughly $100/kg I don’t see the point in taking any more than 5g/day unless the benifits increase by the same amount.

    $100 😮 Maybe I should bump up our prices 😉 MyoPure ‘Creapure’ Creatine is $52/kg.

    J

    #6052 Reply

    Stallion
    Participant

    Yeah that price was what I payed at our local health food store.

    I’ll be ordering the MyoPure product when run out.
    At 5g / day it lasts for ages.

    Question: I take it “Dr J” = Dr John Breukelaar from Myopure ?
    Is that you in your Av and how old are you ?

    Sorry for all the questions but I’m only new here 🙂

    -John

    #6053 Reply

    severed
    Participant

    So whats the concensus about when to take Creatine? Pre or post workout?

    #6054 Reply

    bigflopper
    Participant

    i think it depends what u using it for.
    i mainly use for recovery so i take after.

    but most guys would split it, pre and post

Viewing 6 posts - 1 through 6 (of 6 total)
Reply To: New Creatine Study
Your information:




Positive SSL