The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures.
"Lehmkuhl M, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG.
Department of Nutrition and Food Science, Auburn University, Auburn, AL 36849, USA.
Twenty-nine (17 men, 12 women) collegiate track and field athletes were randomly divided into a creatine monohydrate (CM, n = 10) group, creatine monohydrate and glutamine (CG, n = 10) group, or placebo (P, n = 9) group. The CM group received 0.3 g creatine.kg body mass per day for 1 week, followed by 0.03 g creatine.kg body mass per day for 7 weeks. The CG group received the same creatine dosage scheme as the CM group plus 4 g glutamine.day(-1). All 3 treatment groups participated in an identical periodized strength and conditioning program during preseason training. Body composition, vertical jump, and cycle performances were tested before (T1) and after (T2) the 8-week supplementation period. Body mass and lean body mass (LBM) increased at a greater rate for the CM and CG groups, compared with the P treatment. Additionally, the CM and CG groups exhibited significantly greater improvement in initial rate of power production, compared with the placebo treatment. These results suggest CM and CG significantly increase body mass, LBM, and initial rate of power production during multiple cycle ergometer bouts."
It is a well known fact that Creatine Monohydrate and Glutamine are two of the few supplements on the market that are worth the money - they really work.
posted by Ivan Nikolov - The secrets of Natural Bodybuilding @ 7:13 PM
3 Comments:
Alright, tell me more about these two supplements. I've heard of creatine monohydrate before but I don't really know exactly what it is and what it does. Glutamine is what is taken for muscle soreness, for it to go away quicker, am I right? I'm not sure. What is placebo? I've never heard of that one before. Yeah, I told you I lack knowledge in the supplement department. I don't know too much about supplements. Maybe it's because I don't use that many and I'm not big on using them. I definitely need a few, CFM whey protein isolate, flax seeds or flax seed oil, stevia, and probably a multi-vitamin and calcium supplement, but other than that I don't think I need any others but I don't know. I'm going to read more about it from you and Will Brink as well as go to the websites you were talking about.
Creatine Monohydrate CM is what you need to re-construct the ADP (Adenosine Di-Phosphate) back to ATP (Adenosine Tri-Phosphate). ATP converts to ADP while a unit of energy is released when you lift for example. So, CM gives you the missing creatine phosphate you need for the ADP to go back to ATP. With other words CM helps you regenerate your energy stores.
Glutamine is an amino acid that you take to replenish the amino acids, used for energy after a prolonged weights or cardio workout. In other words it's anti-catabolic.
Okay. Placebo.. When somebody conducts a study, testing a new pill let's say, and he/she wants it to be objective they do that: If they have two groups of people and one of them will be taking the new pill and the other will be the control group with no pill they give the first group the pill and the second group an INEFECTIVE pill that looks exactly the same as the real pill. This way they hope to eliminate the 'placebo effect', based on which people sometimes get results from an ineffective pill (or liquid or whatever) just because of their expectations. It's psychological.
I hope that will clear things up. Next time please post similar q's in the forum (you know where) so that we make it better.;-)
Yeah, you definitely cleared things up. Alright, I will post similar questions in the forum. I just did it here because you just had done a post about those and I wanted to know what exactly they were. The forum is growing. I saw that you just added another person and his name is Ivan as well, right? I'll be putting things on the forum again soom. ;-)
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