Creatine for Muscle Building, Power, and Recovery
Posted by Jose Antonio on Wed, Mar 03, 2010 @ 12:27 PM
Suffice it say that the single most studied dietary supplement that has been proven to build muscle and enhance power and strength is none other than creatine, specifically, creatine monohydrate. We know this amazing compound increases the size of slow and fast twitch muscle fibers. We also know that it can help performance for athletes who are interested in strength-power or muscular endurance. But one function that many are not aware of, is its ability to promote recovery. For example, we know that eccentric exercise-induced damage leads to reductions in muscle force, increased soreness, and impaired muscle function.
Creatine monohydrate's (Cr) ergogenic potential is known; yet few studies have directly examined the effects of Cr supplementation on recovery after damage. A recent study looked at the effects of Cr supplementation on muscle proteins and force recovery after eccentrically-induced muscle damage in healthy individuals. http://www.jissn.com/content/6/1/13 Remember that it is the eccentric or negative contractions that promote muscle damage.
In this study, 14 untrained male participants (22.1 ± 2.3 yrs, 173 ± 7.7 cm, 76.2 ± 9.3 kg) were randomly separated into 2 supplement groups: i) Cr and carbohydrate (Cr-CHO); or ii) carbohydrate (CHO). Participants consumed their supplement for a period of 5 days prior to, and 14 days following a resistance exercise session. Participants performed 4 sets of 10 eccentric-only repetitions at 120% of their maximum concentric 1-RM on the leg press, leg extension and leg flexion exercise machine. Plasma creatine kinase (CK) and lactate dehydrogenase (LDH) activity were assessed as relevant blood markers of muscle damage. Muscle strength was examined by voluntary isokinetic knee extension using a Cybex dynamometer. So what did they find?
The Cr-supplemented group had significantly greater isokinetic (10% higher) and isometric (21% higher) knee extension strength during recovery from exercise-induced muscle damage. Also, plasma CK activity was significantly lower (by an average of 84%) after 48 hrs, 72 hrs, 96 hrs, and 7 days recovery in the Cr-supplemented group. According to the study's authors, the major finding of this investigation was a significant improvement in the rate of recovery of knee extensor muscle function after Cr supplementation following injury. So think about it. Cr isn't just for muscle-building. It is also one of the best recovery agents on the market! Many of the VPX products such as NO-Shotgun have efficacious doses of creatine.
So what are you waiting for?
