Kreatin entmystifiziert: Studien, Praxis & klare Dosierung (BestOf)

Kreatin ist eines der am besten erforschten Supplements – und eines der wirksamsten.

Am Ende dieser Episode weißt Du, was Kreatin wirklich kann (Performance, Muskelaufbau, Gehirn), wie Du es richtig dosierst (mit oder ohne Ladephase), wann die Wirkung einsetzt und wie es um Sicherheit und Mythen steht (Nieren, Krämpfe, Haarausfall).

Außerdem kannst Du klar entscheiden, ob Kreatin für Dich Sinn ergibt – und wie Du es smart in Deinen Alltag integrierst.

👉 Vollständige Shownotes zur Folge hier.

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*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.

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Literatur:

1. Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14:18.
2. Antonio J, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr, 18:13.
3. Hultman E, et al. (1996). Muscle creatine loading in men. J Appl Physiol, 81(1):232–237.
4. Green AL, et al. (1996). Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol, 271(5 Pt 1):E821–E826.
5. Steenge GR, et al. (2000). Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol, 89(3):1165–1171.
6. Cooper R, et al. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr, 9:33.
7. Chilibeck PD, et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med, 8:213–226.
8. Forbes SC, et al. (2021). Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients, 13(6):1912.
9. Rae C, et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial (vegetarians). Proc R Soc B, 270(1529):2147–2150.
10. Benton D, et al. (2011). The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr, 105(7):1100–1105.
11. Forbes SC, et al. (2022). Effects of creatine supplementation on brain function and health. Nutrients, 14(5):921.
12. Gualano B, et al. (2011). Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled clinical trial. Eur J Appl Physiol, 111(5):749–756.
13. Greenwood M, et al. (2003). Cramping and injury incidence in collegiate football players are reduced by creatine supplementation. J Athl Train, 38(3):216–219.
14. Greenwood M, et al. (2003). Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem, 244(1–2):83–88.
15. van der Merwe J, et al. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med, 19(5):399–404.
16. Wyss M, et al. (2000). Creatine and creatinine metabolism. Physiol Rev, 80(3):1107–1213.
17. Brosnan JT, et al. (2007). Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu Rev Nutr, 27:241–261.

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