Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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12.01.2020 |
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Combination of creatine and HMB improves the performance of rowers, cyclists and runners
Study
During the 10 weeks that the experiment took, rowers in the placebo group received a supplement without active substances. [PLG]
A third group took 3 grams of old-fashioned calcium-bound HMB daily. [HMBG] The researchers used a product from the Spanish FullGas. [fullgas.org]
A fourth group took both 0.04 grams of creatine monohydrate per kilo of body weight and 3 grams of HMB per day. [CrM-HMBG]
When the 10 weeks were over, the researchers tested how much speed the rowers could develop at different intensities. More precisely, the researchers determined how much power the rowers could develop during an effort at the anaerobic threshold [WAT], and at an intensity where the concentration of lactic acid in their blood increased to 4 and 8 millimoles [W4 and W8] respectively.
The anaerobic threshold is the point at which the intensity of exercise starts to become so high that the muscles start producing more lactate than the body can metabolize. The lactate level starts to rise.
Results
The effect of supplementation was however significant if the lactate level rose to 8 millimoles. The combination of creatine and HMB was particularly effective.
Conclusion
"HMB can increase the gene expression of peroxisome proliferator-activated receptor-1 [...], improving mitochondrial biogenesis, and hence oxidative function to enhance the aerobic capacity. This process consists of augmenting the density and quantity of the muscle cell mitochondria, angiogenesis, and hence increases fat oxidation, which enhances aerobic capacity."
"These adaptations could save glycogen, which is a limiting factor during endurance exercise, increasing oxidative capacity and reducing lactic acid production by glycolysis."
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