Creatine and Power/force
So, I am familiar with the findings on creatine. Here is a good quote:
"It is hypothesised that Cr can act though a number of possible mechanisms as a potential ergogenic aid but it appears to be most effective for activities that involve repeated short bouts of high-intensity physical activity. Additionally, investigators have studied a number of different Cr loading programmes; the most common programme involves an initial loading phase of 20 g/day for 5–7 days, followed by a maintenance phase of 3–5 g/day for differing periods of time (1 week to 6 months). When maximal force or strength (dynamic or isotonic contractions) is the outcome measure following Cr ingestion, it generally appears that Cr does significantly impact force production regardless of sport, sex or age. The evidence is much more equivocal when investigating isokinetic force production and little evidence exists to support the use of Cr for isometric muscular performance. There is little benefit from Cr ingestion for the prevention or suppression of muscle damage or soreness following muscular activity."
It improves performance on brief, 30 second bursts, not, for example outcome for long, steady efforts. But, if your training includes VO2 max intervals of running or cycling, and creatine improves performance during VO2 max intervals, would it not have indirect benefit in raising FTP over time, and therefore improve performance during long, sustained sub threshold efforts at the end of an 8 week training cycle? (When enough time has passed that there can be adaptation to chronic training stress?)
"It is hypothesised that Cr can act though a number of possible mechanisms as a potential ergogenic aid but it appears to be most effective for activities that involve repeated short bouts of high-intensity physical activity. Additionally, investigators have studied a number of different Cr loading programmes; the most common programme involves an initial loading phase of 20 g/day for 5–7 days, followed by a maintenance phase of 3–5 g/day for differing periods of time (1 week to 6 months). When maximal force or strength (dynamic or isotonic contractions) is the outcome measure following Cr ingestion, it generally appears that Cr does significantly impact force production regardless of sport, sex or age. The evidence is much more equivocal when investigating isokinetic force production and little evidence exists to support the use of Cr for isometric muscular performance. There is little benefit from Cr ingestion for the prevention or suppression of muscle damage or soreness following muscular activity."
It improves performance on brief, 30 second bursts, not, for example outcome for long, steady efforts. But, if your training includes VO2 max intervals of running or cycling, and creatine improves performance during VO2 max intervals, would it not have indirect benefit in raising FTP over time, and therefore improve performance during long, sustained sub threshold efforts at the end of an 8 week training cycle? (When enough time has passed that there can be adaptation to chronic training stress?)
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This might be helpful:
http://members.endurancenation.us/F...aspx#64833
You're looking for Beta Alanine, L-Arginine & Glutamine. THey will help with FTP!
@Scott.
Beta Alanine is a non-essential amino acid (different than alanine) and it's not believed to play a role in the building blocks of protein.
As we produce lactic acid and decrease our intra-cellular pH becoming more acidic, the H+ ions build up and we can't continue to perform work as our muscles begin to seize up as they lose contractibility. Beta Alanine increases carnosine intra-cellualrly(a di-peptide found in Type 1 & 2 muscle fibers). Carnosine buffers and soaks up intra-cellular H+, allowing us to continue to perform muscle contractions longer. This's how Beta Alanine works, at least the short version of it. That's how it'll help boost FTP.
It's been shown in studies that Carnosine is too unstable to take orally, that's why it's Beta Alanine instead. I've been using the triage I mentioned below and have steadily pushed my FTP North over the past 3 months. It helps us work that much harder before passing out... : )
@Ken - Never heard of purple wrath. Optimum Nutrition is a good brand.
I take 1g of Glutamine, 1g L-Arginine, 3g of Beta Alanine 30 mins before training. Immediately after another 1g of GLutamine and 1g L-Arginine (along with a lot of other recovery food). Then another 1g of Glutamine and 1g of L-Arginine before bed with my protein shake.
L-Leucine: 2100mg
L-Isoleucine: 700mg
L-Valine: 700mg
I do have Glutamine too but I usually take 1 per day. Sounds like I should be timing it differently as well as making some additions to my repetoire. Sometimes I forget why I even take some of the stuff I take!