Treningsforum

Dette har vi diskutert før, men jeg er veldig usikker. Teoretisk sett vil det være smart å droppe kreatinen, for å få enda lavere celleenerginivåer, som igjen aktiverer AMPk mer. AMPk-aktiveringen har mange skjebner vi er ute etter på deff, men det årker jeg ikke gå inn på nå.

Dette studiet er intressant. Den viser at forskjellen er der, men den er tross alt ikke så stor. Om kreatinen hjelper deg å trene med tyngre vekter, vil det jo være med å hindre muskeltap. Så det bør kanskje være opp til en hver:

• Om målet er å gå maksimalt ned i vekt, og man ikke er livredd for å miste bittelitt muskler - dropp kreatin på deff.
• Om målet er å gå ned i vekt, men man ofrer gjerne litt av fettnedgangen for å hindre litt muskeltap - bruk kreatin på deff.

Creatine supplementation influences substrate utilization at rest.

Huso ME, Hampl JS, Johnston CS, Swan PD.

Department of Nutrition, Arizona State University, Mesa, Arizona 85212, USA.

The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 wk of weight training and were given creatine and placebo (20 g/day for 4 days, then 2 g/day for 17 days) in two trials separated by a 4-wk washout. Body composition, substrate utilization, and strength were assessed after weeks 2, 5, 9, and 12. Maximal isometric contraction [1 repetition maximum (RM)] leg press increased significantly (P < 0.05) after both treatments, but 1-RM bench press was increased (33 +/- 8 kg, P < 0.05) only after creatine. Total body mass increased (1.6 +/- 0.5 kg, P < 0.05) after creatine but not after placebo. Significant (P < 0.05) increases in fat-free mass were found after creatine and placebo supplementation (1.9 +/- 0.8 and 2.2 +/- 0.7 kg, respectively). Fat mass did not change significantly with creatine but decreased after the placebo trial (-2.4 +/- 0.8 kg, P < 0.05). Carbohydrate oxidation was increased by creatine (8.9 +/- 4.0%, P < 0.05), whereas there was a trend for increased respiratory exchange ratio after creatine supplementation (0.03 +/- 0.01, P = 0.07). Changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine after weight training.