|Creatine, obviously monohydrate and no expensive and often impotent spinoff (Jäger. 2011) is useful for any athlete.|
In what turns out to be another rodent study Stefani et al. investigated whether creatine supplementation exerts intra and/or extracellular antioxidant effects and if it plays a synergistic role in the adaptation of antioxidant enzymes associated with resistance training. The actual aim of the study was thus
"to evaluate the effects of monohydrate creatine supplementation associated, or not, with RT on oxidative stress and antioxidant enzymatic activity in the plasma, the heart, the liver and the gastrocnemius of rats." (Stefani. 2014)And the results were unambiguous. As you can see in Figure 1, the anti-oxidant capacity of plasma, heart and liver of all 40 male Wistar rats which had been divided into four groups, i.e.
- sedentary (SED),
- sedentary + creatine (SED-Cr), and
- resistance training (RT) and resistance training + creatine (RT-Cr),
|Figure 1: Oxidative stress in heart, liver and muscle after 8 weeks of intervention.Concentrations of MDA and CAT activity. Values are mean ± SD; n = 10 for all groups (Stefani. 2014).|
Works w/ and w/out exercise, but with the latter creatine really excels
Compared to the sedentary animals the rats in the exercise group did yet significantly increased catalase levels (=good, because it catalyzes the decomposition of hydrogen peroxide - the bad stuff - to water and oxygen - the benign stuff) in the heart and - obviously - increased strength gains.
|Figure 2: Absolute and relative 1RM strength before and after the intervention (Stefani. 2014).|
If you look closely, you will yet realize that the relative increase in strength, a much better gauge for lasting real-world strength gains, in the sedentary rodents was ZERO. So that it is very likely that they would disappear with the increased water the rats were holding, as soon as the creatine supplementation is seized.
- Jäger, Ralf, et al. "Analysis of the efficacy, safety, and regulatory status of novel forms of creatine." Amino Acids 40.5 (2011): 1369-1383.
- Stefani, Giuseppe Potrick, et al. "Effects of creatine supplementation associated with resistance training on oxidative stress in different tissues of rats." Journal of the International Society of Sports Nutrition 11.1 (2014): 11.