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hallo zusammen und guten abend..
wollte morgen mit einer creatin-kur anfangen, aber ich wiege für mich noch 5-10kg zu viel.. jetzt wollte ich euch fragen, ob ich zuerst abnehmen soll oder mit einer creatin-kur anfangen und dabei auch noch abnehmen?!?
was findet ihr besser? sprichte jemand aus eigener erfahrung?
gruss päde
beides geht sogar ganz gut
wie lange trainierst du denn schon?
wie groß und schwer?
Ich mache auch oft beides zusammen...so lässt sich während der Diät das Gewicht beim Training trotzdem halten oder sogar steigern. Ausserdem lagert sich das Crea ja nur in die Muskeln ein...
ich trainiere seit ca. 5 monaten in einem fitnesstudio und seit ca. 10 jahren handball..
habe ein gutes produckt gesehen "THERMO STACK+ " um abzunehmen..
kennt ihr es? würde gerne euer rat haben, ob ich das einnehmen soll um abzunehmen oder nicht? würe es gerne mit creatin einnehmen..also eben abnehmen mit THERMO STACK+ und muskelaufbau mit cratin..
was meint ihr?
hier ist der link:
http://www.sportfitness.ch/fitness_s...fettverbrenner
gruss päde
Das Thermo Dingens würde ich mir sparen
Creatin halte ich bei 5M. auch noch für zu früh.
ne vernünftige Diät + hartes Training ab und zu Intervalltraining und das Fett geht Richtwert: ca 0,5 bis max 1kg / Woche
Hi,
klar kann man auch mit Crea abnehmen.
Grundsätzlich SCHEINT es aber eher negative Auswirkungen auf die Fettverbrennung zu haben.
Zitat:
Appl Physiol 2002 Aug 16; [epub ahead of print]
Creatine supplementation influences substrate utilization at rest.
Huso ME, Hampl JS, Johnston CS, Swan PD.
Department of Nutrition, Arizona State University, Mesa, AZ, USA.
The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 weeks of weight training and were given creatine and placebo (20 g/d for 4 d, then 2 g/d for 17 d) in two trials separated by a 4-week washout. Body composition, substrate utilization, and strength were assessed following week 2, 5, 9 and 12. Maximal isometric contraction (1-RM) leg press increased significantly (P < 0.05) following both treatments but 1-RM bench press was increased (33 kg +/- 8, P < 0.05) only following creatine. Total body mass increased (1.6 kg +/- 0.5, P < 0.05) after creatine but not after placebo. Significant (P < 0.05) increases in fat-free mass were found following both creatine (1.9 kg +/- 0.8) and placebo (2.2 kg +/- 0.7) supplementation. Fat mass did not change significantly with creatine, but decreased after the placebo trial (-2.4 kg +/- 0.8, P < 0.05). Carbohydrate oxidation was increased by creatine (8.9% +/- 4.0, P < 0.05), while there was a trend for increased RER after creatine supplementation (0.03 +/- 0.01, P = 0.07). Changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine following weight training.
Fazit für mich: für bulkingphasen sinnvoll, für cuttingphase auf keinen fall.Zitat:
Med Sci Sports Exerc 1998 Jan;30(1):73-82
Effects of creatine supplementation on body composition, strength, and sprint performance.
Kreider RB, Ferreira M, Wilson M, Grindstaff P, Plisk S, Reinardy J, Cantler E, Almada AL.
Department of Human Movement Sciences & Education, The University of Memphis, TN 38152, USA. kreider.richard@coe.memphis.edu
PURPOSE: To determine the effects of 28 d of creatine supplementation during training on body composition, strength, sprint performance, and hematological profiles. METHODS: In a double-blind and randomized manner, 25 NCAA division IA football players were matched-paired and assigned to supplement their diet for 28 d during resistance/agility training (8 h x wk[-1]) with a Phosphagen HP (Experimental and Applied Sciences, Golden, CO) placebo (P) containing 99 g x d(-1) of glucose, 3 g x d(-1) of taurine, 1.1 g x d(-1) of disodium phosphate, and 1.2 g x d(-1) of potassium phosphate (P) or Phosphagen HP containing the P with 15.75 g x d(-1) of HPCE pure creatine monohydrate (HP). Before and after supplementation, fasting blood samples were obtained; total body weight, total body water, and body composition were determined; subjects performed a maximal repetition test on the isotonic bench press, squat, and power clean; and subjects performed a cycle ergometer sprint test (12 x 6-s sprints with 30-s rest recovery). RESULTS: Hematological parameters remained within normal clinical limits for active individuals with no side effects reported.Total body weight significantly increased (P < 0.05) in the HP group (P 0.85 +/- 2.2; HP 2.42 +/- 1.4 kg) while no differences were observed in the percentage of total body water. DEXA scanned body mass (P 0.77 +/- 1.8; HP 2.22 +/- 1.5 kg) and fat/bone-free mass (P 1.33 +/- 1.1; HP 2.43 +/- 1.4 kg) were significantly increased in the HP group. Gains in bench press lifting volume (P -5 +/- 134; HP 225 +/- 246 kg), the sum of bench press, squat, and power clean lifting volume (P 1,105 +/- 429; HP 1,558 +/- 645 kg), and total work performed during the first five 6-s sprints was significantly greater in the HP group. CONCLUSION: The addition of creatine to the glucose/taurine/electrolyte supplement promoted greater gains in fat/bone-free mass, isotonic lifting volume, and sprint performance during intense resistance/agility training