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I tried CREATINE for 6 weeks … here's what happenedCreatine and sprint performance -
Because creatine supplementation can increase body weight it could be problematic in endurance sports, where an increase in body weight increases energy requirements and requires greater power output. Some studies do show a benefit of creatine supplementation in endurance exercise in lab-based tests 10, For example, many of these studies investigate cycling using stationary bikes, where any increase in body weight is not a factor affecting performance.
Therefore, it is possible that creatine in some scenarios in endurance sports might be beneficial, for example there is often a need for higher power output or speed in the sprint finish at the end of a race, or in a climb during the race.
At these times, phosphocreatine contributes a lot to energy production, and so increased creatine stores may be helpful. However, the increase in body weight that accompanies creatine is sufficient to cancel out the possible small benefits in most scenarios.
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resistive load applied [ 68 , 69 ], starting technique [ 49 , 70 ], sprint and recovery durations [ 39 , 40 ], and sprint cycling posture [ 71 , 72 ]. In each of these studies, including our study, similar to peak power output, mean power output maintained per sprint systematically declined with successive sprints.
Finn et al. Thereafter, mean power output decreased steadily to about watts during the fourth s sprint effort. Mean power output results reported as total work of the study by Kreider et al. In that study, subjects maintained a mean power output of about watts during the first of 12 six-second sprints interspersed with 30 s of passive recovery.
During the final sprint in that study, mean power output decreased to about watts. However, from sprints 6—12, the differences in pre- to post-supplementation mean power output were not significantly different between the creatine-electrolyte and placebo groups. Interestingly, in the study by Kreider et al.
Therefore, in the study by Kreider et al. While the post-supplementation improvements in mean power output for the creatine-electrolyte and placebo groups in the study by Kreider et al.
The subjects in the study by Kreider et al. Results of the present study and those by Finn et al. However, since overall peak power output is typically recorded during the first sprint, it is unlikely that the either the sprint or recovery duration influenced overall peak power output in this study and those by researchers Finn et al.
Therefore, it remains unknown why subjects in the studies by Finn et al. For mean power output, however, the sprint and recovery durations are crucial aspects to consider for the sprint cycling protocol.
When the sprint duration is equal to the duration of the recovery work to recovery , ample resynthesis of phosphocreatine does not occur during the inter-sprint recovery [ 7 , 9 ].
Thus, post-supplementation improvements in sprint performance during subsequent sprints are unlikely. Results of Finn et al. Conversely, when Kreider et al.
The inter-sprint recovery interval utilized in the study by Kreider et al. In the present study, the inter-sprint recovery interval was longer in relation to the sprint duration i.
Perhaps, this longer recovery interval allowed for greater phosphocreatine resynthesis, resulting in improved peak and mean power outputs during subsequent sprint performances.
On face value, there appears to be no added benefit of supplementing with a creatine-electrolyte versus creatine monohydrate material. However, due to the numerous methodological factors that influence power output during sprint cycling, it is not possible to determine if creatine-electrolyte supplementation enhances the ergogenic effect of creatine supplementation.
Future research should address this by conducting a similar experiment while assessing the differences in sprint cycling performance post-supplementation with creatine-electrolytes compared to creatine monohydrate alone. In summary, results of the present study indicate that 6 weeks of creatine-electrolyte supplementation leads to significant increases in overall and repeated peak and mean power output during repeated sprint cycling when the sprint and recovery durations are 15 s and 2 min, respectively.
The increase in peak power output observed in this study is the first time a significant increase in overall and repeated peak power output has been observed during sprint cycling following creatine-electrolyte supplementation.
These results suggest that recreational cyclists wanting to increase their overall and repeated peak and mean power output during repetitve sprint cycling performances involving sprint and recovery durations similar to those used in this study may benefit from participating in a creatine-electrolyte supplementation protocol similar to the one used in the present study.
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Standing and seated Wingate protocols in human cycling. A comparison of standard parameters. Download references. The authors would like to thank the following research assistants: Erik Hummer, Lauren Carlson, Dionisio Wilkins, Christopher Warner, Nikolai Powell, and RJ Halloran.
Also, thank you to all of the subjects. Albion Laboratories, Inc. Clearfield, UT provided the supplementation material and funding for the study. This work was also supported by the Summer Research Grant and the Publication Support Grant from the Office of Research and Sponsored Programs at Western Washington University.
The data supporting the conclusions of this article are included within the article. The dataset used and analyzed during the current study is available from the corresponding author on reasonable request.
Kinesiology Program, Department of Health and Human Development, Western Washington University, Carver L, MS , High Street, Bellingham, WA, , USA. Daniel L. Crisafulli, Harsh H. Buddhadev, Lorrie R. Brilla, Gordon R. Chalmers, David N. San Juan. You can also search for this author in PubMed Google Scholar.
DLC was involved in data collection, analysis, interpretation, drafting, revising, and giving the final approval for the manuscript. HHB and LRB were involved in the study conception, design, data analysis, interpretation, drafting, revising, and giving the final approval for the manuscript.
GRC was involved in data analysis, interpretation, drafting, revising, and giving the final approval for the manuscript. DNS and JSJ were involved in study conception, design, drafting, revising, and giving the final approval for the manuscript.
All authors read and approved the final manuscript. Correspondence to Lorrie R. The study design and procedures were approval by the Western Washington University Institutional Review Board. All subjects signed a written informed form prior to participating in the study. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.
Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Crisafulli, D. et al.
Creatine-electrolyte supplementation improves repeated sprint cycling performance: A double blind randomized control study. J Int Soc Sports Nutr 15 , 21 Download citation. Received : 15 December Accepted : 24 April Published : 02 May Anyone you share the following link with will be able to read this content:.
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The object anx this study was to Continuous glucose monitoring the effect of creatine Pegformance supplementation abd Continuous glucose monitoring trained male sprinters. The study was performed as a single blind test performancr 18 sprinters at Dental emergencies and first aid local competition performacne. During the last two years a substantial part of their training had consisted of a series of maximal sprints with short rest periods to improve their fatigue resistance. The effect of Cr on sprint performance was evaluated in two tests, 1 x m sprint and an intermittent 6x60 m sprint. Cr supplementation increased the m sprint velocity The sprint velocity was significantly increased in 5 out of 6 intermittent 60 m sprints. Crratine through Continuous glucose monitoring on this website may bring us a commission to Creatune support our running costs. Creatine Immune system optimizer a popular supplement for athletes, but spfint not just for Creatine and sprint performance. Creatine monohydrate has been proven to help build muscle mass, boost strength and power, and improve athletic performance. In this article we'll explore some of the benefits of creatine monohydrate for athletes who are serious about improving their performance. Creatine is a naturally occurring compound that is produced in the body and plays an important role in energy production.
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