A new study shows that eating 5 grams of creatin supplements every day is the upper limit of the recommended daily dose, while raising the weight does not cause more muscle gain. The effect of popular supplements is likely to be exaggerated.
Gymnasium exercise and creatine proceed together. As a supplement, creatinine is often used to increase kinetic performance. Creatine supplements are too common Global market insight The value of the market in 2024 is expected to continue to increase to $ 554.4 million.
A new study led by New South Wales University (UNSW) Sydney shows that taking the recommended “Maintenance” “Maintenance” Creatine Supplier and raising weight to promote more muscle growth than not taking supplements.
“We showed that taking 5 grams of creatin supplements a day has no difference in the amount of dry muscle mass that people wear during resistance training. Mandy HagstromUNSW’s Athletic Scientist Health Science School And the chief author of the study. “The method of previous research may have been overestimated in the past because of the problem of the method of the previous study.”
Previous studies on the effects of creatine suggested that you can help to increase your muscles, improve your kinetic performance, and reduce your depression. However, many studies show that creatin supplements and exercise programs start on the same day and make it difficult to affect each muscle gain. This study was also not considered by the creation’s propensity to cause moisture. Researchers in this study wanted to solve this problem.
So they recruited 54 people with an average age of 31 and randomly into two groups. One was a 12 -week resistance training for 13 weeks, with 5 grams of creatine single sewage (CRM) a day, and the other exercised without taking creah. The Creatin Group had a one -week “cleaning” period and sent 5 g/day CRM before starting training.
Hagstrom said, “We have half of the participants who are called the washing stage that started to eat supplements without changing anything else in everyday life,” Hagstrom said.
All participants were relatively healthy and worked less than the minimum moderate movement of 150 minutes a week. They all performed the same resistance training program, and bone mineral density (BMD) and body composition measurement were taken at different stages throughout the study. They also maintained a food log, which did not show a significant difference in the diet.
When there was no training in the first week, the creatin group, especially the female, put an average of 0.5kg (1.1 LB) more than the control group. But the weight soon fell back to match the control group.
Hagstrom said, “People who take creatine supplements have changed before they started exercising, so they believe that they are not actually muscle growth but potentially fluid.” This suggests that there are not enough 5 grams a day to make muscles. “
The result was different from previous studies where the washing period was not used, and the participant of Creatine got more muscles (2.2 pounds) more muscles than those who did not take supplements after 4 to 12 weeks.
“Theoretically, you expect our creatin group to wear 3 kilograms (6.6 pounds) of muscles over 12 weeks, but it did not. IMTIAZ DESAIIn Unsw’s Health Science Neuroscience Research Australia (nerves).
Participants in the Creatine Group “Loading stage“Practice between 20 g to 25g of creatine every day for -5 to 7 days is a common practice among the attendees of the gym. Researchers have avoided this practice because they are known to cause camouflage problems such as nausea and diarrhea.
electric current Recommended daily intake As a dietary supplement, CRM is 3 ~ 5 grams. However, research shows that taking more than 5 grams of creatin a day will be necessary to determine whether or not it has a more effective effect on muscle growth.
“It’s really interesting to see if Creatine has a long -term advantage,” Desai said. “When you start weight training, you can get the power of beginners and start slowing for 12 weeks, so Creatine’s support may be in the future.”
Researchers hope that their research urges consumers to question the advantage of creatine supplements.
Desai said, “In order for an ordinary person to take creatine and increase profits in the gym, he will change the perception of what can help them achieve.” In the case of professional athletes, especially those who need to suffer special weight for sports, the discovery can inform the supplement and time. “
This study was published in the journal. nutrient.
source: Unsw Sydney
