Kreatinets effekter på styrketräning : En narrativ litteraturstudie

Detta är en Kandidat-uppsats från Linnéuniversitetet/Institutionen för idrottsvetenskap (ID)

Författare: Christoffer Ljungdahl; [2021]

Nyckelord: Dosering; Energireserv; träningsresultat; 1 RM;

Sammanfattning: Introduction: Creatine is naturally found in our bodys and converts stored energy into kinetic energy. Higher levels of creatine gives more fuel to perform high intensity training that's why creatine is claimed to have an effect on our training results. Purpose: The purpose of this narrative literature study is to summarize and review the latest research regarding the effects of creatine on muscle strenght for different individuals and what is optimal dosage? Method: To find relevant articles the database pubmed was used. After the titles and abstracts were read carefully ten articles were included to be used for this study. Results: 8/10 studys shows significantly better results for individuals using creatine compared to the control group when it comes to muscle strenght for young individuals. Effect on muscle strength is already proven after low doses of creatine such as 2 grams a day. Conclusion: Creatine as a supplement seems to have a positive effect on muscle strength with a low risk of side effects. Younger people seem to get the best effect from creatine, while the effect for older people can be questioned. Optimal dosage for best effect is something that needs to be studied further.

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