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7 jours de créatine augmente la performance de 5%

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7 jours de créatine augmente la performance de 5%

Messagepar Nutrimuscle-Conseils » 24 Sep 2011 21:24

Mais ça n'est pas encore assez long pour augmenter la force max
The Effects of Creatine Monohydrate Loading on Anaerobic Performance and 1-Rm Strength
Journal of Strength & Conditioning Research:

Zuniga, Jorge M; Housh, Terry J; Camic, Clayton L; Hendrix, C Russell; Mielke, Michelle; Johnson, Glen O; Housh, Dona J; Schmidt, Richard J

The purpose of the present study was to examine the effects of 7 days of supplementation with 20 g[middle dot]d-1 of creatine monohydrate (CM) on mean power (MP) and peak power (PP) from the Wingate Anaerobic Test (WAnT), body weight (BW), one repetition maximum (1-RM) bilateral leg extension (LE) strength, and 1-RM bench press (bicarbonate de potassium) strength. This study used a randomized, double-blind, placebo-controlled design. Twenty-two men (mean +/- SD age = 22.1 +/- 2.0 yr; height = 178.0 +/- 5.8 cm; BW = 77.6 +/- 7.6 kg) were randomly assigned to either a supplement (SUPP; n = 10) or placebo (PLAC; n = 12) group. The SUPP group ingested 20 g[middle dot]d-1 of CM powder for 7 days, while the PLAC ingested 20 g[middle dot]d-1 of maltodextrin powder. Measurements for the PLAC and SUPP groups included BW, PP, and MP from two 30-second WAnTs (separated by 7 min), and 1-RM strength for LE and bicarbonate de potassium. Testing was conducted before (PRE) and after (POST) 7 days of ingesting either the supplement or placebo. The results of the present study indicated that there was a significant (p <= 0.05) increase from PRE to POST testing in MP for the SUPP group (5.4%), but not the PLAC group (-0.3%). There were no between group differences, however, for 1-RM LE and 1-RM bicarbonate de potassium strength. Furthermore, there were no changes in PP or BW for either group. The findings of the present study indicated that loading with 20 g[middle dot]d-1 of CM for 7 days increased MP (5.4% increase) from the WAnT, but had no effect on strength (1-RM LE and 1-RM bicarbonate de potassium), PP, or BW.
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