creatine-lean-mass

この研究の注釈：

Supplementation of 20g creatine for five days followed by 5g a day for the remainder of the 12 week trial in women with osteoarthritis noted that supplementation was able to significantly reduce knee stiffness (52%), pain (45%), and physical function (41%) relative to baseline, all values being significantly more than placebo.

この研究の注釈：

When lesser intensity chemotherapies were controlled for, creatine supplementation improved Phase Angle measurements (an indicator of Body Cell Mass and vitality). Statistically insignificant results when chemotherapy intensity was not controlled for.

Loading phase of 20g daily (four doses) for 5 days, reduced to 5g daily (two doses) for the remainder of the trial.

No effects on quality of life and subjective well-being of colorectal cancer patients. No beneficial effects noted on muscle function or mass in this population either.

この研究の注釈：

This 2003 meta-analysis of 100 studies found a large body of evidence that creatine monohydrate increases both power output and lean mass, but little to no evidence that it benefits aerobic and submaximal-endurance activities. No significant differences were noted between genders or between trained and untrained individuals.

この研究の注釈：

Two groups took placebo for 2 weeks, then one of the groups switched to creatine for a 6-day loading phase (5 g four times per day, so 20 g/day) followed by a 6-day maintenance phase (5 g twice per day, so 10 g/day). Compared to men in the placebo group, men in the creatine group saw a 2% improvement in their 50-m swims (6 sprints separated by 3-minute breaks) but none in their 25-yd swims (10 sprints separated by 1-minute breaks). Compared to women in the placebo group, women in the creatine group saw no improvement in either type of swim.

この研究の注釈：

Supplementation of creatine at 20g for a period of 10 days was sufficient to increase muscular creatine concentrations as well as power output (squat and bench testing) in otherwise healthy adult men (no significant changes in body weight noted, although nonsignificant trends existed); 2g trimethylglycine failed to replicate these effects, and was not additive.

この研究の注釈：

Effects noted in both men and women, but men more responsive. At least in those given a new workout regimen, there was no significant difference in the gains in power and strength over 6 weeks when working out twice a week relative to thrice a week.

この研究の注釈：

Conducted in 58-71 year old women. Creatine at 0.03g/kg bodyweight showed benefits on parameters of muscular power, no adverse effects reported.

この研究の注釈：

20g a day for 21 days (no loading or maintenance; just straight doses) conducted in swimmers, which may explain lack of results when compared to studies in resistance training.

この研究の注釈：

Conducted in collegiate level football playing males.

Synergism noted between creatine and beta-alanine coingestion in regards to body composition, but power and hormonal differences attributed to creatine.

この研究の注釈：

Older men aged 71 were studied. Dosages used was a loading period of 0.3g/kg bodyweight for 5 days and 0.07g/kg afterwards as maintenance.

Improvements in lean mass and bone mineral density over 12 weeks, when combined with resistance training, as measured by DEXA.

この研究の注釈：

Dosage was at 0.2g/kg bodyweight, consumed after training one side of the body. Experimental group consumed placebo during training of non-investigated side, whereas control group consumed placebo at all times. Trial lasted 6 weeks.

Statistically significant increases in hypertrophy on trained limb only for males supplementing creatine, with no significance in females.

この研究の注釈：

Found increases in power and hypertrophy when controlled for responders, based on muscular creatine uptake.

Dosed at 20g creatine monohydrate daily with 140g dextrose for 5 days, with 5g creatine monohydrate with 35g dextrose as maintenance for the remainder of the 4 weeks.

Association noted between degree of muscle uptake and amount of benefit gained from creatine supplementation.

この研究の注釈：

5 g/day for 4 months in individuals with myotonic dystrophy type I (DM1) failed to improve muscular strength (handgrip) or lung function (FEV1) relative to placebo, nor was there any influence on functional tests or biochemical parameters.

この研究の注釈：

20 g/day for 5 days followed by 2 g/day for 37 days in healthy sedentary omnivorous males increased muscle creatine but failed to improve VO~2~ max. Performance on intermittent sprints increased after the 5 days of loading (7.03±1.0% in the creatine group versus 3.06±1.4% in the placebo group), but the improvement after the 37 days of maintenance was not statistically significant.

この研究の注釈：

50 mg/kg/day (approximately 3.5 g, alongside 30 g of sucrose) for 6 weeks increased the circulating triglycerides and body fat percentage (+0.17%) of martial artists, but not their fat mass. Lactate and liver enzymes were lower, relative to placebo, but not to a significant extent.

この研究の注釈：

Standard loading then maintenance for 8 weeks was associated with a 17% reduction in myostatin (7% in the placebo group, due to weight training) and with increases in lean mass and power output.

この研究の注釈：

19 recreational male bodybuilders in their twenties training some 5 days/week for 4 weeks were divided into two groups. One group took 5 g of creatine pre-workout; the other, post-workout. Differences between the two groups with regard to bench press (one repetition maximum), lean mass and fat mass were nonsignificant. However, based on the magnitude inferences, the study concluded that consuming creatine post-workout was superior to pre-workout with regard to body composition and strength.

この研究の注釈：

27 days of creatine (20 g/day for 5 day, then 5 g/day for 22 days) failed to improve the body composition of junior swimmers. It also failed to improve their sprint (50-m sprint, 5-minute break, 100-m freestyle), but it did improve their swim-bench (30-s swim, 5-minute break, 30-s swim).

この研究の注釈：

30 healthy but untrained male volunteers were given either placebo or a loading dose of creatine (5 g four times a day for 5 days) followed by a maintenance dose (5 g twice a day) for 28 days and underwent 5 hours of resistance training a week or remained on creatine without training. Creatine plus resistance training improved calf and forearm blood flow. Fat-free mass, strength, and resting metabolic rate also increased.