Uit het "Journal of the International Society of Sports Nutrition JISSN
FAQ:
- Can CrM provide muscle benefits without exercise?
Yes, creatine monohydrate (CrM) can enhance muscle mass and strength even without exercise, primarily through increased water retention and stimulation of muscle protein synthesis. But the effects are marginal, at best.
- Does the timing of CrM really matter?
Yes, consuming CrM post-exercise appears to provide greater benefits for muscle mass and strength compared to pre-exercise intake. But the advantage is minimal if it exists.
- Does the addition of other compounds with CrM enhance its effectiveness?
Combining CrM with certain compounds like carbohydrates may enhance its uptake, but effects vary depending on the compound. It's also only relevant if you want to saturate PCr stores as fast as possible.
- Does CrM and caffeine oppose each other?
Caffeine may reduce CrM's efficacy in some cases due to potential dehydration effects, though findings are mixed. Actual studies show no interference in the real world.
- Does CrM increase the rates of muscle protein synthesis or breakdown?
In combination with exercise CrM selectively increases muscle protein synthesis without affecting breakdown.
- Is CrM an anti-inflammatory intervention?
While not primarily anti-inflammatory, CrM may reduce inflammation markers indirectly through improved recovery.
- Can CrM increase recovery following injury, surgery, and/or immobilization?
Yes, CrM may aid recovery by preserving muscle mass and function during periods of immobilization.
- Does CrM cause cancer?
No evidence suggests that CrM causes cancer; it is considered safe when consumed appropriately
- Will CrM increase urine production?
CrM does not directly increase urine production but may require adequate hydration due to its osmotic effects.
- Does CrM influence blood pressure?
CrM does not significantly affect blood pressure in healthy individuals.
- Is CrM safe to consume during pregnancy?
Limited data exist; consult a healthcare provider before use during pregnancy.
- Does CrM enhance performance in adolescents?
Yes, CrM is effective for improving strength and performance in adolescents engaged in training.
- Does CrM adversely affect male fertility?
No evidence indicates that CrM negatively impacts male fertility.
- Does the brain require a higher dose of CrM than skeletal muscle?
Speculative, but brain may require higher doses due to its lower natural creatine levels compared to muscles.
- Can CrM attenuate symptoms of sleep deprivation?
CrM may mitigate cognitive impairments caused by sleep deprivation by supporting brain energy metabolism. It will not compensate the detrimental effects of a chronic sleep deficit
- Will CrM reduce the severity of and/or improve recovery from traumatic brain injury?
Emerging research suggests potential benefits in reducing damage and aiding recovery from traumatic brain injuries.
Bron:
https://www.tandfonline.com/doi/ful...35fyPIRdOI_aem_VfoA9mnBxMFQHrqVKguTCw#d1e1709
