Kreatin ist eines der am besten erforschten Supplements – und
eines der wirksamsten.
Am Ende dieser Episode weißt Du, was Kreatin wirklich kann
(Performance, Muskelaufbau, Gehirn), wie Du es richtig dosierst
(mit oder ohne Ladephase), wann die Wirkung einsetzt und wie es
um Sicherheit und Mythen steht (Nieren, Krämpfe, Haarausfall).
Außerdem kannst Du klar entscheiden, ob Kreatin für Dich Sinn
ergibt – und wie Du es smart in Deinen Alltag integrierst.
Vollständige Shownotes zur Folge hier.
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*WERBUNG: Infos zum Werbepartner dieser Folge
und allen weiteren Werbepartnern findest Du hier.
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Literatur:
Kreider RB, et al. (2017). International Society of Sports
Nutrition position stand: safety and efficacy of creatine
supplementation in exercise, sport, and medicine. J Int Soc Sports
Nutr, 14:18.Antonio J, et al. (2021). Common questions and
misconceptions about creatine supplementation: what does the
scientific evidence really show? J Int Soc Sports Nutr,
18:13.Hultman E, et al. (1996). Muscle creatine loading in men. J
Appl Physiol, 81(1):232–237.Green AL, et al. (1996). Carbohydrate
ingestion augments skeletal muscle creatine accumulation during
creatine supplementation in humans. Am J Physiol, 271(5 Pt
1):E821–E826.Steenge GR, et al. (2000). Protein- and
carbohydrate-induced augmentation of whole body creatine retention
in humans. J Appl Physiol, 89(3):1165–1171.Cooper R, et al. (2012).
Creatine supplementation with specific view to exercise/sports
performance: an update. J Int Soc Sports Nutr, 9:33.Chilibeck PD,
et al. (2017). Effect of creatine supplementation during resistance
training on lean tissue mass and muscular strength in older adults:
a meta-analysis. Open Access J Sports Med, 8:213–226.Forbes SC, et
al. (2021). Meta-analysis examining the importance of creatine
ingestion strategies on lean tissue mass and strength in older
adults. Nutrients, 13(6):1912.Rae C, et al. (2003). Oral creatine
monohydrate supplementation improves brain performance: a
double-blind, placebo-controlled, cross-over trial (vegetarians).
Proc R Soc B, 270(1529):2147–2150.Benton D, et al. (2011). The
influence of creatine supplementation on the cognitive functioning
of vegetarians and omnivores. Br J Nutr, 105(7):1100–1105.Forbes
SC, et al. (2022). Effects of creatine supplementation on brain
function and health. Nutrients, 14(5):921.Gualano B, et al. (2011).
Creatine supplementation does not impair kidney function in type 2
diabetic patients: a randomized, double-blind, placebo-controlled
clinical trial. Eur J Appl Physiol, 111(5):749–756.Greenwood M, et
al. (2003). Cramping and injury incidence in collegiate football
players are reduced by creatine supplementation. J Athl Train,
38(3):216–219.Greenwood M, et al. (2003). Creatine supplementation
during college football training does not increase the incidence of
cramping or injury. Mol Cell Biochem, 244(1–2):83–88.van der Merwe
J, et al. (2009). Three weeks of creatine monohydrate
supplementation affects dihydrotestosterone to testosterone ratio
in college-aged rugby players. Clin J Sport Med, 19(5):399–404.Wyss
M, et al. (2000). Creatine and creatinine metabolism. Physiol Rev,
80(3):1107–1213.Brosnan JT, et al. (2007). Creatine: endogenous
metabolite, dietary, and therapeutic supplement. Annu Rev Nutr,
27:241–261.
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