Soy protein is both praised and loathed for its supposed health benefits and risks. Some claim it protects against various cancers while others say it upends hormonal balance. Is soy a superfood or does it create more issues than it solves?
In the previous article, we learned the evidence paints a mixed, but positive picture on whether creatine decreases muscle damage. The next question is, if creatine has a moderate ability to decrease muscle damage, can it also speed up the post exercise recovery period?
There are quite a few supplements which claim to reduce muscle damage; creatine is one of them. The implications of this claim is quicker recovery, reduced soreness, and increased performance gains. There has been plenty of research conducted on whether or not creatine supplementation reduces muscle damage.
As consumers, we expect supplements to speed up recovery, burn fat, build muscle, and increase testosterone. The industry has seized on these high expectations and routinely make promises they are unable to keep. They have plenty of ways to market ineffective products to consumers seeking quick solutions. One of their favorite tricks: proprietary blends.
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.
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?
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.
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…