- ob Creatin sinnvoll ist im Bodybuilding
- wofür du Creatin im Bodybuilding einsetzen kannst
- erfahre wie die typischen Ergebnisse für deinen Muskelaufbau und deine Performance aussehen können
- wie sich die aktuelle Studienlage zu Creatin darstellt
- entdecke viele weitere Infos zu Einnahmezeitpunkten, Einnahmeformen oder Dosierungen
- sowie wann du mit ersten Erfolgen einer Wirkung rechnen kannst
Inhalte:
Was sind die Bodybuilding Vorteile von Creatin?
Creatin soll über intramuskulläre Wassereinlagerungen eine Kraftsteigerung herbeiführen und somit positiv den Muskelaufbau und die Performance unterstützen. Insbesondere für kurzfristige Kraftanstrengungen, wie im Bodybuilding Bereich üblich, kann die Performance positiv unterstützt werden.Wofür Creatin eingesetzt werden kann
Muskelaufbau100 Punkte
Fettabnahme60 Punkte
Kraftsteigerung100 Punkte
Ausdauer0 Punkte
Allgemeinbefinden0 Punkte
Schlaf0 Punkte
Creatin Monohydrat kann insbesondere unterstützend für den Muskelaufbau und die Steigerung von Kraft genutzt werden. Viele Bodybuilding Athleten berichten zudem von positiven Erfahrungen auch in einer Diät, da Creatin hier stellenweise durch eine kalorienreduzierte Ernährung Kraftverluste minimieren bzw. teilweise auffangen kann.
Ideale Einnahmezeitpunkte
All Day | geeignet |
Morgens | geeignet |
Abends | geeignet |
Pre Workout | geeignet |
Intra Workout | geeignet |
Post Workout | geeignet |
Abends | geeignet |
Es wird im Gym und im Internet viel diskutiert, wann denn der beste Einnahmezeitpunkt für Creatin wäre. Vor oder nach dem Training? Mit oder ohne Kohlenhydraten? Fakt ist, das Creatin zu jedem Tageszeitpunkt eingenommen werden kann. Eine verbesserte Aufnahme in Kombination mit beispielsweise Kohlenhydraten ist zwar durch Studien dokumentiert, jedoch kein Muss. Die Einnahme von Creatin kann somit ohne Probleme in den individuellen Fitness oder Bodybuilding Ernährungsplan integriert werden.
Creatin Studien und deren Wirkung für das Bodybuilding
Wirkung | Effekt | Studienlage | Studien |
Kraftsteigerung | Eine Vielzahl an Studien dokumentieren Kraftsteigerungen bei der Kombination einer Creatinneinnahme und Trainingseinheiten. | sehr gut | Zu den 22 Studien |
Gewichtszunahme | Es liegen zahlreiche Studien vor, die eine nachweisbare Gewichtszunahme durch die Einspeicherung von Wasser in der Skelettmuskulator belegen. | sehr gut | Zu den 12 Studien |
Hydration (Wasser im Körper) | Nachweisbarer Effekt in der Steigerung des Wassergewichts in Muskeln. | sehr gut | Zu den 9 Studien |
Muskelzunahme | Es scheint, dass Creatin positive Effekte auf den Aufbau von Muskelmasse besitzt. Der Effekt wird hierbei oft in Verbindung mit der Wassereinspeicherung in die Muskeln in Verbindung gebracht. | sehr gut | Zu den 10 Studien |
Typische Erfahrung und Ergebnisse mit Creatin
Mögliche Ergebnisse, die durchschnittlich mit Creatin erzielt werden sollen sind:-
Mögliche Gewichtszunahme (maßgeblich durch Wassereinlagerung) durchschnittlich: 2 – 4 Kilo*
-
Möglicher Gewinn von Kraft/Stärke von 5 – 10 %*
Einnahmeformen
- Pulver
- Tabletten
- Kapseln
- Drops zum Kauen
Dosierung & Einnahmeschema
Einnahmeschema | Einnahmehäufigkeit | Portionsgröße | Besonderheit(en) |
Dauereinnahme | einmal pro Tag | 3 – 5 g | jeden Tag wird 3 – 5 g eingenommen |
Lade Phase + Dauereinnahme | einmal pro Tag | Ladephase: 20 – 25 g pro Tag Erhaltungsphase: 3 – 5 g | Ladephase von 5 – 7 Tagen mit 20 – 25 g pro Tag. Tipp: Die 20 – 25 Gramm am besten in 5 Gramm Schritten über den Tag verteilt splitten |
Wann wirkt es und sind erste Erfolge merkbar?
Bei einer Dauereinnahme von ca. 3 – 5 Gramm benötigt die Creatinsättigung bis zu 30 Tage (und damit einhergehende Wassereinlagerungen im Muskel, die zu einer Gewichtserhöhung führen). Dies ist abhängig von der jeweilig individuellen Körperzusammensetzung. Durchschnittlich ist die Creatinsättigung jedoch nach 30 Tagen erreicht.Referenzen
Studien Kraftsteigerung
Analysierte Studien:
1. Effects Of Creatine Supplementation And Three Days Of Resistance Training On Muscle Strength, Power Output, And Neuromuscular Function
2. Comparison Of Creatine Monohydrate And Carbohydrate Supplementation On Repeated Jump Height Performance
3. Effects Of Creatine Supplementation And Resistance Training On Muscle Strength And Weightlifting Performance
4. Effects Of Two And Five Days Of Creatine Loading On Muscular Strength And Anaerobic Power In Trained Athletes
5. Creatine Supplementation Improves The Anaerobic Performance Of Elite Junior Fin Swimmers
6. Effects Of Oral Creatine And Resistance Training On Serum Myostatin And GASP-1
7. Effects Of Creatine Supplementation On Oxidative Stress And Inflammatory Markers After Repeated-sprint Exercise In Humans
8. The Effects Of Four Weeks Of Creatine Supplementation And High-intensity Interval Training On Cardiorespiratory Fitness: A Randomized Controlled Trial
9. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
10. The Effects Of Creatine Supplementation On Muscular Performance And Body Composition Responses To Short-term Resistance Training Overreaching
11. The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength
12. Effects Of Four Weeks Of High-intensity Interval Training And Creatine Supplementation On Critical Power And Anaerobic Working Capacity In College-aged Men
13. Physiological Responses To Short-term Exercise In The Heat After Creatine Loading
14. Effect Of Different Frequencies Of Creatine Supplementation On Muscle Size And Strength In Young Adults
15. Creatine As A Metabolic Controller Of Skeletal Muscles Structure And Function In Strength Exercises In Humans
16. Effect Of Creatine Supplementation On Jumping Performance In Elite Volleyball Players
17. Creatine Supplementation Decreases Oxidative DNA Damage And Lipid Peroxidation Induced By A Single Bout Of Resistance Exercise
18. Comparison Of Creatine Ingestion And Resistance Training On Energy Expenditure And Limb Blood Flow
19. Effect Of In-season Creatine Supplementation On Body Composition And Performance In Rugby Union Football Players
20. The Effects Of Creatine Ethyl Ester Supplementation Combined With Heavy Resistance Training On Body Composition, Muscle Performance, And Serum And Muscle Creatine Levels
21. Low Dose Creatine Supplementation Enhances Sprint Phase Of 400 Meters Swimming Performance
22. Effect Of Creatine And Weight Training On Muscle Creatine And Performance In Vegetarians
1. Effects Of Creatine Supplementation And Three Days Of Resistance Training On Muscle Strength, Power Output, And Neuromuscular Function
2. Comparison Of Creatine Monohydrate And Carbohydrate Supplementation On Repeated Jump Height Performance
3. Effects Of Creatine Supplementation And Resistance Training On Muscle Strength And Weightlifting Performance
4. Effects Of Two And Five Days Of Creatine Loading On Muscular Strength And Anaerobic Power In Trained Athletes
5. Creatine Supplementation Improves The Anaerobic Performance Of Elite Junior Fin Swimmers
6. Effects Of Oral Creatine And Resistance Training On Serum Myostatin And GASP-1
7. Effects Of Creatine Supplementation On Oxidative Stress And Inflammatory Markers After Repeated-sprint Exercise In Humans
8. The Effects Of Four Weeks Of Creatine Supplementation And High-intensity Interval Training On Cardiorespiratory Fitness: A Randomized Controlled Trial
9. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
10. The Effects Of Creatine Supplementation On Muscular Performance And Body Composition Responses To Short-term Resistance Training Overreaching
11. The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength
12. Effects Of Four Weeks Of High-intensity Interval Training And Creatine Supplementation On Critical Power And Anaerobic Working Capacity In College-aged Men
13. Physiological Responses To Short-term Exercise In The Heat After Creatine Loading
14. Effect Of Different Frequencies Of Creatine Supplementation On Muscle Size And Strength In Young Adults
15. Creatine As A Metabolic Controller Of Skeletal Muscles Structure And Function In Strength Exercises In Humans
16. Effect Of Creatine Supplementation On Jumping Performance In Elite Volleyball Players
17. Creatine Supplementation Decreases Oxidative DNA Damage And Lipid Peroxidation Induced By A Single Bout Of Resistance Exercise
18. Comparison Of Creatine Ingestion And Resistance Training On Energy Expenditure And Limb Blood Flow
19. Effect Of In-season Creatine Supplementation On Body Composition And Performance In Rugby Union Football Players
20. The Effects Of Creatine Ethyl Ester Supplementation Combined With Heavy Resistance Training On Body Composition, Muscle Performance, And Serum And Muscle Creatine Levels
21. Low Dose Creatine Supplementation Enhances Sprint Phase Of 400 Meters Swimming Performance
22. Effect Of Creatine And Weight Training On Muscle Creatine And Performance In Vegetarians
Studien Gewichtszunahme
Analysierte Studien:
1. Creatine Supplementation During Pulmonary Rehabilitation In Chronic Obstructive Pulmonary Disease
2. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
3. Effects Of Creatine Loading On Electromyographic Fatigue Threshold During Cycle Ergometry In College-aged Women
4. Effects Of Creatine Supplementation On Aerobic Power And Cardiovascular Structure And Function
5. Creatine Monohydrate Supplementation On Body Weight And Percent Body Fat
6. Creatine Supplementation And Multiple Sprint Running Performance
7. Creatine Supplementation Does Not Affect Clinical Health Markers In Soccer Players
8. Effect Of Thirty Days Of Creatine Supplementation With Phosphate Salts On Anaerobic Working Capacity And Body Weight In Men
9. Effects Of Creatine Loading On Electromyographic Fatigue Threshold In Cycle Ergometry In College-age Men
10. Effects Of Creatine Supplementation On The Performance And Body Composition Of Competitive Swimmers
11. The Effects Of Creatine Loading On Thermoregulation And Intermittent Sprint Exercise Performance In A Hot Humid Environment
12. Effect Of Creatine Phosphate Supplementation On Anaerobic Working Capacity And Body Weight After Two And Six Days Of Loading In Men And Women
1. Creatine Supplementation During Pulmonary Rehabilitation In Chronic Obstructive Pulmonary Disease
2. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
3. Effects Of Creatine Loading On Electromyographic Fatigue Threshold During Cycle Ergometry In College-aged Women
4. Effects Of Creatine Supplementation On Aerobic Power And Cardiovascular Structure And Function
5. Creatine Monohydrate Supplementation On Body Weight And Percent Body Fat
6. Creatine Supplementation And Multiple Sprint Running Performance
7. Creatine Supplementation Does Not Affect Clinical Health Markers In Soccer Players
8. Effect Of Thirty Days Of Creatine Supplementation With Phosphate Salts On Anaerobic Working Capacity And Body Weight In Men
9. Effects Of Creatine Loading On Electromyographic Fatigue Threshold In Cycle Ergometry In College-age Men
10. Effects Of Creatine Supplementation On The Performance And Body Composition Of Competitive Swimmers
11. The Effects Of Creatine Loading On Thermoregulation And Intermittent Sprint Exercise Performance In A Hot Humid Environment
12. Effect Of Creatine Phosphate Supplementation On Anaerobic Working Capacity And Body Weight After Two And Six Days Of Loading In Men And Women
Studien Hydration
Analysierte Studien:
1. Creatine And Glycerol Hyperhydration In Trained Subjects Before Exercise In The Heat
2. Creatine Use And Exercise Heat Tolerance In Dehydrated Men
3. Does Creatine Supplementation Hinder Exercise Heat Tolerance Or Hydration Status? A Systematic Review With Meta-analyses
4. The Effect Of Short-term Creatine Loading On Active Range Of Movement
5. Creatine Monohydrate Supplementation On Body Weight And Percent Body Fat
6. Physiological Responses To Short-term Exercise In The Heat After Creatine Loading
7. Effects Of Creatine Supplementation On The Performance And Body Composition Of Competitive Swimmers
8. The Effects Of Creatine Loading On Thermoregulation And Intermittent Sprint Exercise Performance In A Hot Humid Environment
9. Creatine Supplementation Does Not Impair The Thermoregulatory Response During A Bout Of Exercise In The Heat
1. Creatine And Glycerol Hyperhydration In Trained Subjects Before Exercise In The Heat
2. Creatine Use And Exercise Heat Tolerance In Dehydrated Men
3. Does Creatine Supplementation Hinder Exercise Heat Tolerance Or Hydration Status? A Systematic Review With Meta-analyses
4. The Effect Of Short-term Creatine Loading On Active Range Of Movement
5. Creatine Monohydrate Supplementation On Body Weight And Percent Body Fat
6. Physiological Responses To Short-term Exercise In The Heat After Creatine Loading
7. Effects Of Creatine Supplementation On The Performance And Body Composition Of Competitive Swimmers
8. The Effects Of Creatine Loading On Thermoregulation And Intermittent Sprint Exercise Performance In A Hot Humid Environment
9. Creatine Supplementation Does Not Impair The Thermoregulatory Response During A Bout Of Exercise In The Heat
Studien Muskelzunahme
Analysierte Studien:
1. Effects Of Oral Creatine And Resistance Training On Serum Myostatin And GASP-1
2. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
3. The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength
4. Effect Of Different Frequencies Of Creatine Supplementation On Muscle Size And Strength In Young Adults
5. Comparison Of Creatine Ingestion And Resistance Training On Energy Expenditure And Limb Blood Flow
6. Effect Of Creatine And Beta-alanine Supplementation On Performance And Endocrine Responses In Strength/power Athletes
7. Effect Of Creatine Ingestion After Exercise On Muscle Thickness In Males And Females
8. Creatine Monohydrate And Resistance Training Increase Bone Mineral Content And Density In Older Men
9. Creatine Supplementation Improves Muscular Performance In Older Women
10. Effects Of Creatine On Body Composition And Strength Gains After 4 Weeks Of Resistance Training In Previously Nonresistance-trained Humans
1. Effects Of Oral Creatine And Resistance Training On Serum Myostatin And GASP-1
2. Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
3. The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength
4. Effect Of Different Frequencies Of Creatine Supplementation On Muscle Size And Strength In Young Adults
5. Comparison Of Creatine Ingestion And Resistance Training On Energy Expenditure And Limb Blood Flow
6. Effect Of Creatine And Beta-alanine Supplementation On Performance And Endocrine Responses In Strength/power Athletes
7. Effect Of Creatine Ingestion After Exercise On Muscle Thickness In Males And Females
8. Creatine Monohydrate And Resistance Training Increase Bone Mineral Content And Density In Older Men
9. Creatine Supplementation Improves Muscular Performance In Older Women
10. Effects Of Creatine On Body Composition And Strength Gains After 4 Weeks Of Resistance Training In Previously Nonresistance-trained Humans
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