|Women can use creatine, too ;-)|
Now that we've done away with the "advanced creatine" lies, we can get to the actual news... or, well, actually it's not really surprising that Vítor de Salles Painelli and his colleagues from the University of Sao Paulo (hi Lucio ;-) end the abstract to their latest paper in the European Journal of Applied Physiology stating that "the acute interference effect on strength performance observed in concurrent exercise may be counteracted by Cr [creatine] supplementation", is it?
Certainly not, as a SuppVersity reader you are after all long aware of the fact that this "interference" is hilariously overrated and creatine the #1 non-hormonal strength builder on the market.
If you take a closer look at the effects the 5km pre-workout run (10 min rest before the workout), the subjects had to perform before in a continuous (at 90 % of the anaerobic threshold velocity-Atv) or intermittent (1:1 min running at VO2max vs. walking) fashion, are yet not what you maybe thought the "Altar of Endurance Training" would look like.
|Figure 1: Changes in leg press and bench press strength endurance after continuous 5-km continuous (CE) and intermittent (1 min running at VO2max, 1min walking) aerobic exercise (de Salles Painelli. 2014)|
|Figure 2: Changes in leg press and bench press maximal strength after 5-km continuous endurance running (CE) and intermittent (1 min running at VO2max, 1min walking) aerobic exercise (de Salles Painelli. 2014)|
- Your strength endurance on the bench will suffer significantly less from a 5km run to the gym, than your maximal strength - no wonder, it's after all not really used when you're running.
- The intense intermittent 5km run will reduce your strength endurance on the leg press to a significantly higher degree than the continuous run.
- de Salles Painelli, Vítor, et al. "Creatine supplementation prevents acute strength loss induced by concurrent exercise." European Journal of Applied Physiology (2014): 1-7.
- Jäger, Ralf, et al. "Analysis of the efficacy, safety, and regulatory status of novel forms of creatine." Amino Acids 40.5 (2011): 1369-1383.