NEW Science Shows that Creatine+Training = More muscle

This is the first time it has been investigated in this manner and the findings were significant.

In short and to quote the researchers:
"the present study demonstrates for the first time that creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training."

Satellite cells are basically the same as stem cells, only for muscle fiber.  They are new cells that repair, enlarge, or ADD to the total number of muscle cells.  This means a net increase in total muscle fiber.  Not only an increase in the size of muscle fibers.


Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training.
Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M.

Journal Physiology, 2006 Jun 1;573(Pt 2):525-34. Epub 2006 Mar 31
Institute of Sports Medicine Copenhagen, Bispebjerg Hospital, Build. 8, 1. floor, DK-2400 Copenhagen NV, Denmark.

The present study investigated the influence of creatine and protein supplementation on satellite cell frequency and number of myonuclei in human skeletal muscle during 16 weeks of heavy-resistance training. In a double-blinded design 32 healthy, male subjects (19-26 years) were assigned to strength training (STR) while receiving a timed intake of creatine (STR-CRE) (n=9), protein (STR-PRO) (n=8) or placebo (STR-CON) (n=8), or serving as a non-training control group (CON) (n=7). Supplementation was given daily (STR-CRE: 6-24 g creatine monohydrate, STR-PRO: 20 g protein, STR-CON: placebo). Furthermore, timed protein/placebo intake were administered at all training sessions. Muscle biopsies were obtained at week 0, 4, 8 (week 8 not CON) and 16 of resistance training (3 days per week). Satellite cells were identified by immunohistochemistry. Muscle mean fibre (MFA) area was determined after histochemical analysis. All training regimes were found to increase the proportion of satellite cells, but significantly greater enhancements were observed with creatine supplementation at week 4 (compared to STR-CON) and at week 8 (compared to STR-PRO and STR-CON) (P<0.01-0.05). At week 16, satellite cell number was no longer elevated in STR-CRE, while it remained elevated in STR-PRO and STR-CON. Furthermore, creatine supplementation resulted in an increased number of myonuclei per fibre and increases of 14-17% in MFA at week 4, 8 and 16 (P<0.01). In contrast, STR-PRO showed increase in MFA only in the later (16 week, +8%) and STR-CON only in the early (week 4, +14%) phases of training, respectively (P<0.05). In STR-CRE a positive relationship was found between the percentage increases in MFA and myonuclei from baseline to week 16, respectively (r=0.67, P<0.05). No changes were observed in the control group (CON). In conclusion, the present study demonstrates for the first time that creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

SO, to sum up the current understanding of the benefits...

Creatine Monohydrate 

• Increases lean body mass
  
• Increase muscle fiber x-sectional area sectional area
  
• Increases exercise performance  (i.e. strength,
  power, speed)
  
• Improves exercise response in the heat.
  
• Does not cause cramping or heat stress.
  
• Does not impair kidney function.
  
• Does improve functional capacity in patients with various neuromuscular diseases.
  
• Does improve brain or cognitive capacity.

To underscore this point about the effectiveness of creatine monohydrate, a team of independent scientists, headed by Ira Wolinsky, Ph.D., of the University of Houston, and Judy Driskell, Ph.D., R.D., of the University of Nebraska, and other top sports scientists reviewed the creatine research and concluded the following about the effectiveness of creatine monohydrate:

• Promotes greater gains in increasing FFM (Fat Free Mass, which includes muscle mass).
  
• Increases muscle fiber size; hypertrophy.
  
• Increases muscle mass.
  
• Increases myosin.
  
• Improves maximal strength.
  
• Improves maximal power.
  
• Improves single-effort sprint performance.
  
• Improves worked performed during repetitive sprint performance.
  
• Improving performance during exercise of high to maximal intensity.

Summary of Beneficial Effects of Creatine Monohydrate Supplementation
This includes a summary of the major conclusions about how creatine monohydrate supplementation improves body composition, physiology, physical performance and athletic performance. 

Body Composition and Physiology Related Improvements 

• Promotes greater gains in increasing FFM (Fat Free Mass, which includes muscle mass).
  
• Increases muscle fiber size (hypertrophy).
  
• Increases muscle mass.
  
• Increases myosin muscle fiber content.
  
• Improves strength training adaptations.
  
• Improves limb blood flow.
  
• Reduced ammonia levels.
  
• Reduced lactate levels.
  
• Raises lactate threshold.
  
• Reduces cholesterol levels.
  
• Reduces homocysteine levels.

Benefits have been measured in men and women; young and old (teenagers to over 70 years of age); inactive, active and athletic individuals.

Athletic Performance Related Improvements

• Improves rate of training induced gains.
  
• Improves maximal strength and power about 15%.
  
• Improves work performed during maximal effort muscle contractions about 15%.
  
• Improves anaerobic power.
  
• Improves single-effort sprint performance about 5%.
  
• Improves multiple sprint performance.
  
• Improves worked performed during repetitive sprint performance about 15%.
  
• Improves performance during exercise of high to maximal intensity.
  
• Increased number of weightlifting repetitions.
  
• Increased number of weightlifting sets.
  
• Greater gains in vertical jump height and power.
  
• Increased 1 repetition maximum.
  
• Increased peak force.
  
• Increased peak power.
  
• Reduction of athletic injury rates, such as: reduced muscle cramping, reduced dehydration, reduced muscle tightness, reduced muscle pulls, reduced muscle strains, reduced joint injuries, reduced contact injuries, reduced illness, reduced number of missed practices, and reduction in total injuries during the season.

Sports Specific Athletic Performance Improvements 
Reported In Research Studies:

• Bodybuilding
  
• Football
  
• Handball / Squash
  
• Hockey
  
• Military Performance
  
• Powerlifting
  
• Softball / Baseball
  
• Soccer
  
• Sprint running
  
• Sprint cycling
  
• Sprint rowing
  
• Weightlifting
  
• Wrestling

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: danmirage

Creatine Monohydrate 

• Increases lean body mass Increases lean body mass
  
• Increase muscle fiber x Increase muscle fiber x-sectional area sectional area
  
• Increases exercise performance (i.e. strength, Increases exercise performance (i.e. strength,
  power, speed) power, speed)
  
• Improves exercise response in the heat. Improves exercise response in the heat.
  
• Does not cause cramping or heat stress. Does not cause cramping or heat stress.
  
• Does not impair kidney function. Does not impair kidney function.
  
• Does improve functional capacity in patients with Does improve functional capacity in patients with various neuromuscular diseases. various neuromuscular diseases.
  
• Does improve brain or cognitive capacity.
  
• 
  

Nice post Danmirage, very helpful.

You just need to edit/delete the repeated parts in Red.

Age: 20

Height: 5ft 10in

Weght 156
Vegetarian

Critque my Physique

Thanks..thats weird, it was not like that in the word document!

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175