Research article showing creatine improves interval workouts
January 30, 2010 by Ryan Irwin · Leave a Comment
In yet another study, creatine once again shows it’s value and effectiveness for individuals. Interval training is a very effective way to not only improve one’s cardiovascular health, but also one’s body composition. By doing 100% effort exercise for a short duration, then backing down the intensity for recovery and repeating these intervals, you can accomplish both of these goals in a short amount of time.
Creatine has had countless research studies done and it continues to impress and prove that it should be a staple in any athletes supplement stack or just those who are looking to get the most out of their workouts. In this study, published in the Journal of the International Society of Sports Nutrition, scientists determined if creatine supplementation would enhance the high intensity interval training (HIIT). The results were positive and a significant finding showed that creatine supplementation spared muscle glycogen during such exercise. This will allow for longer bouts of exercise, quicker recovery time and better performance.
Bottom line, whether you are a lifter, endurance athlete, or a cross trainer, creatine is a solid supplement to include in your arsenal. Let us put together a complimenting supplement program to get the most out of your training and help you reach your full potential.
Bio Cell, advanced creatine formula
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Beta Alanine supplementation and HIIT research
September 17, 2009 by Ryan Irwin · Leave a Comment
In talking to clientele, most want to increase lean body mass (muscle), decrease bodyfat or improve their cardiovascular conditioning. In a recent study, all three of these goals were examined.
A recent study from the Journal of the International Society of Sport Nutrition examined the effects of the nutritional supplement beta alanine and it’s effects on high intensity interval training (HIIT). Beta alanine is an amino acid and supplementation of it increases the amount of carnosine in muscle tissue. Carnosine has been shown to decrease hydrogen build up in muscle cells, which reduces the acidity of the muscles as a result of usage and there by delaying fatigue. See complete study here.
HIIT is a very intense form of cardiovascular training that is based on doing all out intense burst of aerobic exercise, followed by a recovery period. This form of cardio is very intense and has been shown to significantly increase VO2 max (conditioning) as well as increase the metabolism and stimulate fat loss.
By supplementing with beta alanine, muscle fatigue is delayed which will help both the aerobic (cardiovascular) and anaerobic (weight training/explosive) athlete. By reducing the acid build up in the muscle, the individual can push themselves longer and harder in the gym or on the track. In the study, 6 grams were used spread throughout the day for the first 3 weeks, followed by 1.5 grams before and 1.5 grams after training.
Beta Alanine
