How low can you go? Well apparently pretty frickin’ low. A 2.72 gram dose of creatine for a 200 lb individual is enough to enhance fatigue resistance. That’s a mere 0.1 ounce my creatine-loving friends. In fact, one the few creatine-containing pre-workout anabolic formulas (NO-Shotgun) that has a real study to back it up is a great choice for anyone needed that extra boost in muscle mass, power, and performance.(1) Check out the study on NO-Shotgun published in the Journal of the International Society of Sports Nutrition. Got Anabolism? Try NO-Shotgun!
Study Summary: OBJECTIVE: We examined the effects of 6 wk of low-dose creatine supplementation on body composition, muscle function, and body creatine retention. METHODS: Twenty healthy men and women (21 +/- 2 y old) were randomized to receive creatine (0.03 g . kg(-1) . d(-1); n = 10, 4 women) or placebo (n = 10, 4 women) for 6 wk in a double-blind placebo-controlled fashion. Participants were tested on two occasions before supplementation to establish a reliable baseline, and then were retested after supplementation. Testing included body composition, maximal strength (three-repetition maximal concentric knee extension at 180 degrees/s), muscle fatigue (five sets of 30 concentric knee extensions at 180 degrees/s), and plasma creatine concentration.
RESULTS: There were no significant differences in body mass, fat-free mass, fat mass, body fat percentage, total body water, or maximal strength in either group from before to after supplementation (all P > 0.05). After supplementation, plasma creatine increased significantly in the creatine group (+182%, P = 0.03), with no difference in the placebo group. Compared with baseline values, creatine-supplemented volunteers were more resistant to fatigue during sets 2 (7%), 3 (9%), 4 (9%), and 5 (11%) (all P < 0.05). In placebo-supplemented participants, there was no improvement in fatigue resistance during sets 2 (0%), 3 (1%), 4 (0%), and 5 (-1%) (all P > 0.05). CONCLUSION: Ingesting a low dose ( approximately 2.3 g/d) of creatine for 6 wk significantly increased plasma creatine concentration and enhanced resistance to fatigue during repeated bouts of high-intensity contractions.(2)
- Shelmadine B, Cooke M, Buford T, et al. Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males. J Int Soc Sports Nutr 2009;6:16.
- Rawson ES, Stec MJ, Frederickson SJ, Miles MP. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition.
Do you want mind blowing workouts, skin bursting muscle pumps and massive increases in lean muscle tissue? Try VPX No-Shotgun MHF-1 Today!