Creatine has become a popular nutritional supplement among athletes, often taken as supplement by people who want to gain muscle mass, but there is increasingly evidence that it may also help in recovering from exercise induced muscle damage. Here a study suggests it could also enhance the recovery of muscle strength.
Posted on August 26th, 2009 in Competitive Sport, Marathon Training, Running, Sport, Supplements, Training, Treatment
Creatine has become a popular nutritional supplement among athletes and is often taken by people who want to gain muscle mass, but there is increasingly evidence that it may also help in recovering from exercise induced muscle damage. Should endurance athletes start taking creatine supplements too?
After a hard training session or competition we want to optimise recovery to quickly return to training, whilst not leaving muscles open to more significant injury in the future, which can occur by not recovering sufficiently. But ‘What is the most effective way to improve muscle damage recovery after training or competitive exercise?’
After endurance exercise the ideal recovery food must contain both carbohydrate and protein to replenish energy stores and following muscle protein breakdown achieve net protein balance. But what’s the best fuel to use? A research article in this months Journal of the International Society of Sports Nutrition has a suggestion.
Fruits have long been identified as a good source of vitamins, minerals and dietary fibre, but now more fruits are being shown to provide health benefits beyond basic nutrition. Effects on muscle performance, muscle fatigue and bone density along with anti-inflammatory and immune responses are being attributed to these ‘Super fruits’.
Electrical Muscle Stimulation (EMS) is promoted as a passive form of exercise to create strong deep muscle contractions to tone the body. Can it really work?
