Creatine and its effect on endurance
Although most studies which were athletes involved in power sports, prove the positive effects of creatine, this cannot be said about the tests, during which attempts were made to identify its influence on the development of endurance. In fact, creatine affects mostly the type 2 fibers (fibers responsible for strength and power) and not of type 1 fibers (fibers responsible for endurance). Moreover, creatine promotes weight gain, which is unacceptable for athletes engaged in sports that
require endurance, but also for swimmers who may have problems with buoyancy.
However, prolonged physical exertion in very rare cases are composed entirely of endurance. At certain stages, particularly at the end of the race, the athletes have to speed up the pace. Numerous studies have proven that creatine can affect the results, if during the test of endurance should be made, and repeatedly, intense efforts.
Here are a few examples. A daily intake of 20 grams of creatine for six days helped high-class rowers to cut more than three seconds at a distance of 2000 meters (T. Nagasawa, 2001). Placebo has not had the slightest impact on the results. But on the simulator and the result was 20 seconds improved under the action of creatine. During the test, which lasted about 20 minutes, men and women, leading a sedentary lifestyle, and spun the pedals of the bike, constantly increasing the pace until exhaustion (A. Nelson, 2000). By taking 20 grams of creatine for seven days test duration increased by 6%, i.e. an increase of endurance. In the placebo group, there have been no changes. Under the influence of creatine decreased oxygen consumption and slowed heart rate.
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Daily supplementation with eventing (powerlifting) six grams of creatine for five days allowed them to improve the results in the moment of the highest loads, but only when they were interspersed with trials of endurance (M. Engelhardt, 2005). It should be particularly noted that in conducting this study, all results were achieved with doses of creatine, considerably less than is usually recommended (20 to 25 grams).
Effect of creatine has been tested both in the field of Speleology (E. Bregani, 2005). For three weeks, one group of men cavers received 4 grams daily of creatine and BCAAs (branched chain amino acids), and the second group received a placebo. The tests took place in a deep cave. The cavers had to climb the rope (anaerobic test) and Jogging (aerobic test). The tests were conducted twice. First time – immediately after the descent into the cave. The second time – after a 12-hour hike through the cave. The researchers noted that after the test I took creatine and BCAA’s heart rate returned to the original data faster than those who took placebo. In the first group was also recorded lower frequency of respiratory rhythm. Thanks to supplements the level of muscle catabolism caused by this “walk,” decreased by 25%.
In principle, the quality of creatine European and American manufacturers almost no difference between them. Therefore, when choosing a creatine to focus mainly on the cost. In my opinion, the best options: