Creatine supplementation and exercise: - 26.01.2010
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International Society of Sports Nutrition (ISSN) position stand In 2007, the ISSN made their opinion on the use of creatine as a sports nutrition supplement clear. Suitable to the indoor muscle build-up season we provide you an extraction of the conclusions. 1. Creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. 1. Creatine supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines. 2. There is no scientific evidence that the short- or longterm use of creatine has any detrimental effects on otherwise healthy individuals. 3. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous - and besides illegal - anabolic drugs. 4. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine alone. 5. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg body weight and day of creatine for at least 3 days followed by 3-5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine (e.g. 2-3 g/d) will increase muscle creatine stores over a 3-4 week period, however, the performance effects of this method of supplementation are less supported. SPONSER offers several creatine products to support your training goals. Creatine monohydrate as the most extensively studied form of creatine and creatine pyruvate as the new, best bioavailable, and at the moment only other authorised creatine form in Switzerland, exclusively available from SPONSER. All our creatine is strictly European CreaPure® quality.
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