Recovery time: the effectiveness of creatine is influenced by the recovery intervals you take!
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Creatine and recovery intervals
Not another piece of research on creatine, we hear you cry! Surely we all know by now what a potentially useful ergogenic aid it is? Well, it’s true we can safely say that creatine has been shown to boost athletic performance in many situations. But there are a number of variables which may influence its effectiveness, one of which, it now appears, is the duration of recovery intervals in a workout.
A team of researchers from Arizona set out to examine the effects of varying recovery intervals on multiple-bout, short-duration, high-intensity cycling efforts in a group of male subjects. The participants were put through their paces before and after a six-day supplementation period. Each subject completed eight 15-second bouts of sprint cycling with three different recovery conditions: one-minute, three-minute and six-minute.
After this initial session, they were split into two groups for six days’ supplementation with either creatine monohydrate or placebo, before returning to the lab to repeat the session.
After analysing the data, the researchers found that creatine-induced performance improvements were most likely to occur with shorter recovery intervals of three minutes or less.
The practical implication of this research is that training programmes designed to maximise the performance-enhancing properties of creatine should be planned around high-intensity workouts interspersed with minimal recovery periods.
Journal of Strength and Conditioning Research, vol 16 (1), pp 109-116
Nick Grantham
This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance
Comments
Creatine monohydrate can be
timada
Creatine monohydrate can be found in numerous dietary supplements in pill, powder, liquid, or even chewing gum form. Some athletes have begun to use dietary supplements containing creatine to build muscle mass and reduce recovery times between workouts. Creatine supplements can be found in health food stores, on the Internet, and through mail-order companies. No one breaks the law by buying or selling creatine. It is not a controlled substance. Short-term studies have proven that creatine does contribute in a small way to increased strength during short bursts of activity, such as weight lifting, shot put, or batting a baseball. Since creatine is not regulated by the U.S. Food and Drug Administration (FDA), many questions remain not only on its true effectiveness, but also on the possible damage it can do to the body, especially with prolonged use. How it affects the growing bodies of teenagers and younger children is not known. Although it is legal, creatine should be used by adults with extreme caution, under the close supervision of a medical doctor. Children and adolescents should avoid it especially wih the opiate addiction nowadays.
A successful training and
AdaWakeman
A successful training and workout schedule requires consistency and persistence, but it’s also important to work through different levels and stages of challenges. But no matter if we like it or not, we need supplements as well.
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It would have been a very
HelterSkelter2712
It would have been a very good thing to specify that creatine can have serious side effects like kidney failure and Consumers should consider that before taking it. I would better chose a natural supplement like super chitosan.