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Title: Créatine
Mon nom est Frédéric, je m'entraine régulièrement et intensivement au Nautilus, et je fais de la musculation. Pour le moment je prend du Whey Protein et de la Glutamine comme suppléments, mais je songe vraiment à prendre de la créatine. J'aimerais savoir quels sont les effets néfastes de la
Créatine, de plus, si cela peut me donner des résultat, ( pour prendre du cut), et finalement quel genre d'effet mon corps va avoir au point de vue de l'apparence.
>
Mon nom est Frédéric, je m'entraine régulièrement et intensivement au Nautilus, et je fais de la musculation. Pour le moment je prend du Whey Protein et de la Glutamine comme suppléments, mais je songe vraiment à prendre de la créatine. J'aimerais savoir quels sont les effets néfastes de la
Créatine, de plus, si cela peut me donner des résultat, ( pour prendre du cut), et finalement quel genre d'effet mon corps va avoir au point de vue de l'apparence.
>
Name: Frédéric
Date: Apr. 25th, 2001
Date: Apr. 25th, 2001
Title: Re: Créatine
Based on available research, short-term creatine supplementation may improve maximal strength/power by 5 to 15%, work performed during sets of maximal effort muscle contractions by 5 to 15%, single-effort sprint performance by 1 to 5%, and work performed during repetitive sprint performance by 5 to 15%. Moreover, long-term supplementation of creatine or creatine containing supplements (15 to 25 g/d for 5 to 7-d and 2 to 25 g/d thereafter for 7 to 140-d) may promote significantly greater gains in strength, sprint performance, and fat free mass during training in comparison to matched-paired controls. However, not all studies have reported ergogenic benefit possibly due to differences in subject response to creatine supplementation, length of supplementation, exercise criterion evaluated, and/or the amount of recovery observed during repeated bouts of exercise. The only side effect from creatine supplementation reported in the scientific literature from studies lasting up to two years in non-athletes, athletes, and patient populations has been weight gain. Consequently, creatine supplementation appears to be a safe and effective nutritional strategy to enhance exercise performance and promote muscle hypertrophy.
Name: Stoneheart
Date: Apr. 27th, 2001
Date: Apr. 27th, 2001
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