Supplement Plan

[mike1983]

in der Regel reichen aber 5g aus...
wers günstig bekommt wegen mir auch 10g
Ich nehme auch nicht jeden Tag 20g.

wenn ich nachher Zeit hab kann ich dazu noch ne Studie posten

denkst noch an die studie?

[simme]

While it is true that creatine can improve strength and muscle
growth beyond normal3, I prefer to focus on a recent discovery
about creatine, which, instead of being an anabolic effect, is
anticatabolic. Creatine may block myostatin production, which can
Section IV: Aftermarket Add-Ons
Carb Back-Loading
allow significant growth because myostatin is a powerful antigrowth
factor (4). Knock out an antigrowth factor and, consequently,
trigger new growth.
Many hormones signal growth as levels increase, myostatin,
however stops muscular growth and cell differentiation when levels
are high. Myostatin is one of the key factors that limit the size of
skeletal muscle and training lowers the production of myostatin
thus allowing muscular hypertrophy (5.)

und in den Quellen

Reference 4:
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of resistance exercise with and without creatine supplementation on gene expression and
cell signaling in human skeletal muscle. J Appl Physiol. 2008 Feb;104(2):371-8.
 Johnston AP, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation
during cast-induced immobilization on the preservation of muscle mass, strength, and
endurance. J Strength Cond Res. 2009 Jan;23(1):116-20.
Chapter 29
274
Reference 5:
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through a transforming growth factor beta-like signaling pathway to block adipogenesis.
Mol Cell Biol. 2003 Oct;23(20):7230-42.
 McMahon CD, Popovic L, Jeanplong F, Oldham JM, Kirk SP, Osepchook CC, Wong KW,
Sharma M, Kambadur R, Bass JJ. Sexual dimorphism is associated with decreased
expression of processed myostatin in males. Am J Physiol Endocrinol Metab. 2003
Feb;284(2):E377-81.
 Lin J, Della-Fera MA, Li C, Page K, Choi YH, Hartzell DL, Baile CA. P27 knockout mice:
reduced myostatin in muscle and altered adipogenesis. Biochem Biophys Res Commun.
2003 Jan 24;300(4):938-42.
 Langley B, Thomas M, Bishop A, Sharma M, Gilmour S, Kambadur R. Myostatin inhibits
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20;277(51):49831-40.
 Lin J, Arnold HB, Della-Fera MA, Azain MJ, Hartzell DL, Baile CA. Myostatin knockout in
mice increases myogenesis and decreases adipogenesis. Biochem Biophys Res
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 Lee SJ, McPherron AC. Regulation of myostatin activity and muscle growth. Proc Natl
Acad Sci U S A. 2001 Jul 31;98(16):9306-11.
 Zhu X, Hadhazy M, Wehling M, Tidball JG, McNally EM. Dominant negative myostatin
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 McPherron AC, Lee SJ. Suppression of body fat accumulation in myostatin-deficient
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 Reisz-Porszasz S, Bhasin S, Artaza JN, Shen R, Sinha-Hikim I, Hogue A, Fielder TJ,
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 McCroskery S, Thomas M, Maxwell L, Sharma M, Kambadur R. Myostatin negatively
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47.
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 Zimmers TA, Davies MV, Koniaris LG, Haynes P, Esquela AF, Tomkinson KN, McPherron
AC, Wolfman NM, Lee SJ. Induction of cachexia in mice by systemically administered
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 Rios R, Carneiro I, Arce VM, Devesa J. Myostatin is an inhibitor of myogenic
differentiation. Am J Physiol Cell Physiol. 2002 May;282(5):C993-9.
 Reardon KA, Davis J, Kapsa RM, Choong P, Byrne E. Myostatin, insulin-like growth
factor-1, and leukemia inhibitory factor mRNAs are upregulated in chronic human disuse
muscle atrophy. Muscle Nerve. 2001 Jul;24(7):893-9.
 Taylor WE, Bhasin S, Artaza J, Byhower F, Azam M, Willard DH Jr, Kull FC Jr, Gonzalez-
Cadavid N. Myostatin inhibits cell proliferation and protein synthesis in C2C12 muscle
cells. Am J Physiol Endocrinol Metab. 2001 Feb;280(2):E221-8.
 Thomas M, Langley B, Berry C, Sharma M, Kirk S, Bass J, Kambadur R. Myostatin, a
negative regulator of muscle growth, functions by inhibiting myoblast proliferation. J Biol
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 Kirk S, Oldham J, Kambadur R, Sharma M, Dobbie P, Bass J. Myostatin regulation
during skeletal muscle regeneration. J Cell Physiol. 2000 Sep;184(3):356-63.

Quelle: John Kiefer, Carb Backloading 1.0