scholarly journals Optimum timing in creatine supplementation for improved sporting performance

2021 ◽  
Vol 38 (1) ◽  
pp. 48-53
Author(s):  
JM Jurado-Castro ◽  
A Navarrete-Pérez ◽  
A Ranchal-Sánchez ◽  
F Mata Ordóñez
Keyword(s):  
Older Adults ◽  
Skeletal Muscle ◽  
Blood Flow ◽  
Scientific Literature ◽  
Scientific Evidence ◽  
Creatine Supplementation ◽  
Increase Insulin Sensitivity ◽  
Different Types ◽  
Effective Doses ◽  
Sporting Performance

Creatine is a sports supplement with high scientific evidence on its effects on performance and with emerging health’s results, including for vegetarian athletes and older adults. The creatine type and effective doses have been well studied, presenting consistent results. However, not many studies have evaluated the ingestion timing in terms of its interaction with the creatine effects. The aim of this review is to analyze the different existing scientific literature on creatine supplementation protocols and their interaction with the timing of ingestion, in order to assess whether there is a greater effect of the ergogenic dose of creatine considered effective when It is ingested before, post workout or at another time of the day. The results of this work presented different types of protocols and doses in creatine supplementation, despite being diverse the protocols shown in the literature, the most effective consisted of a consumption of 0.3 g/kg/d for five days, followed by a consumption of 0.03 g/kg/d, thus achieving a greater reserve of PCr in skeletal muscle. Studies showed greater benefits when creatine intake was carried out in the moments close to workout due to greater blood flow, the studies pointing to significant improvements in post-workout consumption, since creatine can increase the rate of glycogen uptake in muscle and increase insulin sensitivity

Dietary nitrate does not acutely enhance skeletal muscle blood flow and vasodilation in the lower limbs of older adults during single-limb exercise

2020 ◽  
Vol 120 (6) ◽  
pp. 1357-1369
Author(s):  
William E. Hughes ◽  
Nicholas T. Kruse ◽  
Kenichi Ueda ◽  
Andrew J. Feider ◽  
Satoshi Hanada ◽  
...  
Keyword(s):  
Older Adults ◽  
Skeletal Muscle ◽  
Blood Flow ◽  
Muscle Blood Flow ◽  
Lower Limbs ◽  
Skeletal Muscle Blood Flow ◽  
Dietary Nitrate ◽  
Limb Exercise

scholarly journals Acute ascorbic acid ingestion increases skeletal muscle blood flow and oxygen consumption via local vasodilation during graded handgrip exercise in older adults

2015 ◽  
Vol 309 (2) ◽  
pp. H360-H368 ◽  
Author(s):  
Jennifer C. Richards ◽  
Anne R. Crecelius ◽  
Dennis G. Larson ◽  
Frank A. Dinenno
Keyword(s):  
Older Adults ◽  
Skeletal Muscle ◽  
Blood Flow ◽  
Ascorbic Acid ◽  
Oxygen Consumption ◽  
Lower Body Negative Pressure ◽  
Muscle Blood Flow ◽  
Voluntary Contraction ◽  
Handgrip Exercise ◽  
Forearm Vascular Conductance

Human aging is associated with reduced skeletal muscle perfusion during exercise, which may be a result of impaired endothelium-dependent dilation and/or attenuated ability to blunt sympathetically mediated vasoconstriction. Intra-arterial infusion of ascorbic acid (AA) increases nitric oxide-mediated vasodilation and forearm blood flow (FBF) during handgrip exercise in older adults, yet it remains unknown whether an acute oral dose can similarly improve FBF or enhance the ability to blunt sympathetic vasoconstriction during exercise. We hypothesized that 1) acute oral AA would improve FBF (Doppler ultrasound) and oxygen consumption (V̇o2) via local vasodilation during graded rhythmic handgrip exercise in older adults ( protocol 1), and 2) AA ingestion would not enhance sympatholysis in older adults during handgrip exercise ( protocol 2). In protocol 1 ( n = 8; 65 ± 3 yr), AA did not influence FBF or V̇o2 during rest or 5% maximal voluntary contraction (MVC) exercise, but increased FBF (199 ± 13 vs. 248 ± 16 ml/min and 343 ± 24 vs. 403 ± 33 ml/min; P < 0.05) and V̇o2 (26 ± 2 vs. 34 ± 3 ml/min and 43 ± 4 vs. 50 ± 5 ml/min; P < 0.05) at both 15 and 25% MVC, respectively. The increased FBF was due to elevations in forearm vascular conductance (FVC). In protocol 2 ( n = 10; 63 ± 2 yr), following AA, FBF was similarly elevated during 15% MVC (∼20%); however, vasoconstriction to reflex increases in sympathetic activity during −40 mmHg lower-body negative pressure at rest (ΔFVC: −16 ± 3 vs. −16 ± 2%) or during 15% MVC (ΔFVC: −12 ± 2 vs. −11 ± 4%) was unchanged. Our collective results indicate that acute oral ingestion of AA improves muscle blood flow and V̇o2 during exercise in older adults via local vasodilation.

scholarly journals Muscle protein metabolism responds similarly to exogenous amino acids in healthy younger and older adults during NO-induced hyperemia

2011 ◽  
Vol 301 (5) ◽  
pp. R1408-R1417 ◽  
Author(s):  
E. Lichar Dillon ◽  
Shanon L. Casperson ◽  
William J. Durham ◽  
Kathleen M. Randolph ◽  
Randall J. Urban ◽  
...  
Keyword(s):  
Older Adults ◽  
Skeletal Muscle ◽  
Blood Flow ◽  
Protein Metabolism ◽  
Muscle Protein ◽  
Muscle Protein Synthesis ◽  
Older Individuals ◽  
Skeletal Muscle Protein ◽  
Age Related ◽  
Muscle Protein Metabolism

The combination of increasing blood flow and amino acid (AA) availability provides an anabolic stimulus to the skeletal muscle of healthy young adults by optimizing both AA delivery and utilization. However, aging is associated with a blunted response to anabolic stimuli and may involve impairments in endothelial function. We investigated whether age-related differences exist in the muscle protein anabolic response to AAs between younger (30 ± 2 yr) and older (67 ± 2 yr) adults when macrovascular and microvascular leg blood flow were similarly increased with the nitric oxide (NO) donor, sodium nitroprusside (SNP). Regardless of age, SNP+AA induced similar increases above baseline ( P ≤ 0.05) in macrovascular flow (4.3 vs. 4.4 ml·min−1·100 ml leg−1 measured using indocyanine green dye dilution), microvascular flow (1.4 vs. 0.8 video intensity/s measured using contrast-enhanced ultrasound), phenylalanine net balance (59 vs. 68 nmol·min−1·100 ml·leg−1), fractional synthetic rate (0.02 vs. 0.02%/h), and model-derived muscle protein synthesis (62 vs. 49 nmol·min−1·100 ml·leg−1) in both younger vs. older individuals, respectively. Provision of AAs during NO-induced local skeletal muscle hyperemia stimulates skeletal muscle protein metabolism in older adults to a similar extent as in younger adults. Our results suggest that the aging vasculature is responsive to exogenous NO and that there is no age-related difference per se in AA-induced anabolism under such hyperemic conditions.

scholarly journals Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

2021 ◽  
Vol 18 (1) ◽  
Author(s):  
Jose Antonio ◽  
Darren G. Candow ◽  
Scott C. Forbes ◽  
Bruno Gualano ◽  
Andrew R. Jagim ◽  
...  
Keyword(s):  
Older Adults ◽  
Hair Loss ◽  
Water Retention ◽  
Scientific Evidence ◽  
Creatine Supplementation ◽  
Evidence Based ◽  
Efficacy And Safety ◽  
Scientific Evaluation ◽  
Power Type ◽  
Beneficial Effects

AbstractSupplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day). Although there are over 500 peer-refereed publications involving creatine supplementation, it is somewhat surprising that questions regarding the efficacy and safety of creatine still remain. These include, but are not limited to: 1. Does creatine lead to water retention? 2. Is creatine an anabolic steroid? 3. Does creatine cause kidney damage/renal dysfunction? 4. Does creatine cause hair loss / baldness? 5. Does creatine lead to dehydration and muscle cramping? 6. Is creatine harmful for children and adolescents? 7. Does creatine increase fat mass? 8. Is a creatine ‘loading-phase’ required? 9. Is creatine beneficial for older adults? 10. Is creatine only useful for resistance / power type activities? 11. Is creatine only effective for males? 12. Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages? To answer these questions, an internationally renowned team of research experts was formed to perform an evidence-based scientific evaluation of the literature regarding creatine supplementation.

scholarly journals The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults

2009 ◽  
Vol 8 (1) ◽  
pp. 6 ◽  
Author(s):  
Vincent J Dalbo ◽  
Michael D Roberts ◽  
Chris M Lockwood ◽  
Patrick S Tucker ◽  
Richard B Kreider ◽  
...  
Keyword(s):  
Older Adults ◽  
Skeletal Muscle ◽  
Creatine Supplementation ◽  
Energy System

Hypoxia- or hyperoxia-induced changes in arteriolar vasomotion in skeletal muscle microcirculation

1991 ◽  
Vol 260 (2) ◽  
pp. H362-H372 ◽  
Author(s):  
S. Bertuglia ◽  
A. Colantuoni ◽  
G. Coppini ◽  
M. Intaglietta
Keyword(s):  
Skeletal Muscle ◽  
Blood Flow ◽  
High Frequency ◽  
Capillary Blood ◽  
Capillary Blood Flow ◽  
Gas Mixture ◽  
Reduced Frequency ◽  
Different Types ◽  
Skeletal Muscle Microcirculation ◽  
Induced Changes

Arteriolar vasomotion was characterized in the skin muscle of the unanesthetized hamster skinfold window preparation and related to the specific arterioles that give rise to the different types of activity. The arterioles were classified according to the Strahler method: order 0 was assigned to capillaries and order 4 to the largest arterioles. The arterioles showed vasomotion with a specific range of frequencies that varied according to the vessel order; the highest fundamental frequency (9.1 +/- 3.9 cycles/min) was detected in the smallest order 1 arterioles and the lowest frequency (2.1 +/- 0.9 cycles/min) in order 4 vessels. Hypoxia (8, 11, and 15% O2 gas mixture inspiration) increased the frequency of vasomotion, decreased mean and effective diameters, and reduced capillary blood flow. The effects were more pronounced with an 8 and 11% O2 gas mixture. Hypoxia caused high-frequency vasomotion to shift from order 1 and 2 arterioles to the beginning of order 3 arterioles, which in this condition dominated the daughter vessels and generated the prominent activity (24 +/- 4 cycles/min, 11% O2 gas mixture). Hypertoxia (100% O2) induced differentiated arteriolar responses. The smallest vessels showed prolonged constriction, decreased mean and effective diameters, and reduced frequency of vasomotion. Capillary blood flow was restricted. Order 3 vessels did not constrict or dilate.

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