Creatine | Creatine in the diet

IS IT BENEFICIAL TO TAKE CREATINE WHILE DIETING?

Many athletes are concerned about whether taking creatine makes sense as part of a diet. Study data seem to confirm the positive effects of this effective supplement even when calorie reduction is involved. In the study by Rockwell et al. Male, trained strength athletes were examined while on a diet. Half of the subjects received 10 g of creatine daily, the other half a placebo. The composition of the diet was high in carbohydrates (55% of calories), low in fat (24%) and with a moderate protein content (21%). The diet was identical in both groups.

Creatine in the diet can have a muscle-protecting effect
As expected, creatine phosphate stores increased by 15 to 16% with creatine supplementation, but remained unchanged with placebo. To test performance during short, high-intensity exercise, the subjects were tested in 10 consecutive 6-second sprints with 30-second breaks each. This showed a tendency towards better performance in the creatine group than in the placebo group. While the percentage loss of body fat was the same in both groups, the loss of valuable fat-free body mass was significantly higher in the placebo group at 2.4% compared to 1.4% in the creatine group.

The bottom line is that fat loss is not directly promoted in a diet, but the LOSS OF FAT-FREE MASS IS REDUCED . The ability to perform short, maximum strength performances also tended to be better when creatine was taken, which also has a positive effect on typical bodybuilding training. It can therefore be assumed that these improved strength abilities will enable more effective training in the long term, even when dieting, and thus indirectly promote fat loss and minimize the loss of muscle mass.

SECRET TIP:
A DIET IS NOT JUST ABOUT RETAINING AS LITTLE WATER AS POSSIBLE, BUT ALSO ABOUT MAINTAINING MAXIMUM MUSCLE MASS. CREATIN X6 CONTAINS 6 CREATINE ESTERS AND THEREFORE DOES NOT STORE WATER UNDER THE SKIN, INCREASES PERFORMANCE AND HENCE MUSCLE PRESERVATION AND IS THEREFORE THE CREATINE OF FIRST CHOICE IN A DIET FOR MANY HOBBY AND PROFESSIONAL ATHLETES.
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