-Naturally occurring compound located in skeletal muscle
-obtained via: meat, poultry, fish and supplements

| 2 METHODS |

RAPID LOADING PROTOCOL                          SLOW LOADING PROTOCOL

- 4-20g for 5 days                                               - 3g per day
-can increase muscle creatine up to 25%             -can increase muscle creatine up to 25%

ADVANTAGES

-Increase PCr stores by up to 25%, allows the athlete to train longer = increased training benefits
-Can go for longer before lactic acid kicks in
-Improves ATP and PCr re-synthesis during recovery - improves ability to produce repeated efforts.

DIS-ADVANTAGES

-CRAMPING
-GASTROINTESTINAL PAIN
-INCREASES WATER STORE IN THE MUSCLE = weight gain
-DEPENDENCE, reduces body's own ability to produce creatine

SPRTINER                          TEAM SPORT               THROWING EVENT

	Criado por stephychamp aproximadamente 11 anos atrás

TEE PE Studies Notas sobre Legal and Illegal Aids, criado por stephychamp em 03-10-2013.