Few foods evoke greater emotion than soy. It elicits fears of decreased testosterone, less optimal strength, and feminization of masculine features. There's plenty of misinformation about soy. The truth is there are plenty of health and performance benefits to consuming soy protein with plenty of research to back it up.
In this series, we've learned creatine definitely increases strength and muscle mass. It accomplishes both by increasing the availability of ATP in muscle tissue, allowing you to workout at a higher intensity. This leads to both strength and size gains. If creatine increases workout intensity and promotes increases in muscle mass, it should also work to decrease body fat.
A calorie deficit is the "magic" that makes weight loss possible. It forces the body to use fat stores for energy causing weight loss. While a calorie deficit is the only way to lose weight, there are a few ways to create one, though they all involve improving eating and exercise habits.
It's fairly clear that creatine monohydrate causes weight gain. For many, this is a benefit. Unfortunately, some of this quick weight gain comes from water and reverses once supplementation stops. Does creatine actually increase muscle mass or is it all just temporary body weight?
High intensity exercise is characterized by, "brief, intermittent bouts of vigorous exercise interspersed by periods of rest or low intensity activity." If the limiting factor of this activity is slow ATP synthesis, supplementing may show some improvement.
The research on creatine and cardio was at best, mixed. While cardio is long and low or moderate intensity, sprints are typically shorter and done at a much higher intensity. What we know about creatine means that it should be a perfect match for this short but high intensity type of exercise.
For longer exercise bouts, the body uses an aerobic energy pathway; this requires oxygen. This pathway creates a lot more ATP, but requires more time. This pathway is ideal for long endurance activities such as running, swimming, rowing, biking, or less intensive sports. The question is whether creatine plays a significant role in this energy pathway.
Creatine works by providing additional phosphate groups, making it easier for the body to recycle ADP back into ATP. This should theoretically improve performance in exercises which have high, short-term energy demands.
In a newly released study published in the Annals of Internal Medicine, researchers concluded that the use of dietary supplements are not associated with a decrease in death risk. This study looked at dietary survey results from the National Health and Nutrition Examination Survey. The data included responses from over 30,000 individuals.
Creatine Creatine is one of the most popular supplements available on the market wi…