Comunque questi son tutti studi che potete trovare su PubMed et similia.
Quindi non articoletti del blog di miacuginahailnipotebodybuildercheconosceunocheconleproteineèindialisi.net
CREATINA
International Society of Sports Nutrition position stand: creatine supplementation and exercise
"1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.
3. There is no scientific evidence that the short- or longterm use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.
4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.
7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) will increase muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.
8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function
9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas."
La creatina aumenta anche le capacità cognitive e la memoria a breve termine, sapevatelo
Il 40% e oltre dell'energia usata in arrampicata e bouldering (ocio, non skialp o alpinismo o trekking) viene fornita dalla fosfocreatina! Quindi è, invero, forse l'unico integratore utile realmente per l'arrampicata, a patto che un paio di kg in più non vi pesino.
Insieme a quello sotto qui.
Beta-Alanina
Effects of β-alanine supplementation on exercise performance: a meta-analysis
Beta-Alanine, Scientific Review
Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study
Se uniti sembrano dare risultati ancor più promettenti, ma lo studio disponibile è stato giudicato troppo breve e non ben strutturato.
Pare inoltre essere stato "smentito" da uno studio simile effettuato su campione femminile.
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Al netto degli studi disponibili, questi due sono gli unici integratori utili PER AUMENTARE LA PERFORMANCE.
Non che gli altri siano inutili o non efficaci, ma hanno altri scopi (es: BCAA dimostrati non efficaci nella crescita muscolare e nella performance ma utilissimi nel recupero)