Creatine and electrolytes for endurance
Body builders have used creatine for muscle growth, but new research suggests an endurance benefit as well. In this study, 25 male recreational cyclists, aged 19 to 33, took a placebo or 4 grams of creatine monohydrate plus four electrolytes: 114 mg sodium chloride, 171 mg calcium chloride, 286 mg magnesium chloride, and 171 mg potassium chloride, per day.
Before and after the six-week supplement period, the cyclists performed five short-duration sprints, resting two minutes between each. While there was no change for placebo, compared to the start of the study, those taking creatine plus electrolytes saw a 4 percent increase in overall, repeated peak power, and a 5 percent increase in average power. The study is the first to observe an endurance benefit for creatine, doctors said.
Whey protein for older women
As the body ages, muscles naturally lose strength and mass. In this study, 70 older women took a placebo or 35 grams of whey protein before or after three resistance training sessions per week for 12 weeks. Prior to the study, the women had practiced resistance training to pre- condition their bodies.
Compared to placebo, women who had taken whey protein either before or after resistance training saw increases in skeletal muscle mass, lower limb lean soft tissue, muscular strength, and functional capacity.
Commenting on the results, doctors said taking whey protein before or after resistance training may prevent loss of muscle mass and strength, and improve physical functioning in older adult women.
Reference: Journal of the International Society of Sports Nutrition; May, 2018, Published Online
Natural Insights for Well Being September 2018
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