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<blockquote data-quote="Carl" data-source="post: 549688" data-attributes="member: 9497"><p>I have to very strongly disagree about the benefits of creatine as a systematic review by the Journal of the International Society of Sports Nutrition says otherwise. A systematic review is an article that compiles data from lots of studies it deems well done and it's the highest level of evidence in research.</p><p></p><p><a href="http://www.jissn.com/content/9/1/33" target="_blank">http://www.jissn.com/content/9/1/33</a></p><p></p><p>"Regardless of the form, supplementation with creatine has<strong> regularly </strong>shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level"</p></blockquote><p></p>
[QUOTE="Carl, post: 549688, member: 9497"] I have to very strongly disagree about the benefits of creatine as a systematic review by the Journal of the International Society of Sports Nutrition says otherwise. A systematic review is an article that compiles data from lots of studies it deems well done and it's the highest level of evidence in research. [url]http://www.jissn.com/content/9/1/33[/url] "Regardless of the form, supplementation with creatine has[B] regularly [/B]shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level" [/QUOTE]
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