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Nutrition

Label Dosis Kre‑Alkalyn Ora Nambah Kreatin Otot, Biopsi Ngandharake

Dr. Gymbro · · 4 min read
#supplements #sports nutrition #strength training #creatine #creatine monohydrate #kre alkalyn #muscle biopsy

Kre‑Alkalyn regane luwih larang, janji luwih akèh lan ngaku bisa ngurangi rasa kembung. Apa sing kedaden nalika peneliti njupuk biopsi otot kanggo dipriksa?

Ing dosis sing disaranaké pabrikan, 1,5 g saben dina, Kre‑Alkalyn ora nambah kreatin otot kanthi cara sing berarti, dene kreatin monohidrat nambah kanthi cetha. Iki asil saka percobaan Texas A&M, lan apa artiné kanggo dompetmu?

Studi: Sapa, Apa, Suwene

Artikel iki diterbitaké ing Journal of the International Society of Sports Nutrition taun 2012 déning Jagim, Kreider lan kancané. Iki percobaan double‑blind, randomised, kontrol sing melu 36 peserta latihan resistance (umur kira‑kira 20 taun, bobot 82 kg, lemak awak 14,7%). Studi iki dilakokaké 28 dina.

Peserta dipérang dadi telung klompok:

  • CrM: kreatin monohidrat (Creapure) 20 g saben dina (4 × 5 g) kanggo 7 dina, banjur 5 g saben dina kanggo 21 dina.
  • KA‑L: Kre‑Alkalyn kanthi dosis label 1,5 g saben dina kanggo 28 dina.
  • KA‑H: Kre‑Alkalyn nganggo dosis loading lan maintenance sing padha karo kelompok monohidrat.

Kabeh tetep nglakokaké program latihan biasa. Peneliti njupuk biopsi otot vastus lateralis, sampel darah puasa, scan DEXA lan tes Wingate anaerobik ing dina 0, 7 lan 28. Uga dites bench press lan leg press 1RM ing dina 0 lan 28.

Temuan Utama: Angka Kreatin Otot

Biopsi otot iku standar emas kanggo njawab pitakon siji: apa kreatin tenan mlebu otot? Data biopsi asalé saka sub‑kelompok 25 peserta.

Kreatin nambah ing kabeh kelompok sawise wektu, nanging bedane ora signifikan sacara statistik (p = 0.46). Senajan mangkono, pola nuduhaké kecenderungan marang monohidrat. Rata‑rata perubahan kreatin bebas ing otot ing dina 7 lan 28 yaiku:

  • KA‑L: -7,9 lan +4,7 mmol/kg berat kering
  • KA‑H: +1,0 lan +9,1 mmol/kg BW
  • CrM: +11,3 lan +22,3 mmol/kg BW

Yen dibandhingaké pasangan, perubahan ing kelompok dosis label dibilas -1,1 mmol/kg BW vs +11,2 mmol/kg BW kanggo monohidrat (rata‑rata ± SEM; p = 0.053). Iki mung tren, ora menang statistik sing bersih, lan nilai individu béda banget antar individu. Nanging intiné jelas: ora ana pratandha yèn produk dibilas ngisi otot luwih apik, lan ing dosis label praktéké ora nambah apa‑apa.

Kekuatan, Ukuran lan Daya: Ora Ana Keunggulan kanggo Kreatin Dibilas

Janji pasar kreatin dibilas yaiku retensi luwih apik lan adaptasi latihan luwih gedhé. Data ora ndhukung klaim iki. Ora ana beda signifikan kelompok‑waktu ing:

  • Massa awak, massa bebas lemak, lemak awak, persentase lemak awak utawa total banyu awak
  • Bench press lan leg press 1RM
  • Daya rata‑rata Wingate, daya puncak utawa total kerja

Sawetara ukuran berubah sawise wektu, kaya sing umum nalika latihan, nanging ora ana kelompok sing unggul. Kelompok dosis rendah dibilas ora ngalahaké monohidrat, lan kelompok sing njupuk dibilas karo dosis sing padha karo monohidrat uga ora luwih apik.

Klaim Kembung: Bocor

Salah siji titik jual Kre‑Alkalyn yaiku efek samping sing luwih sithik. Penulis ora nemokaké bukti kanggo iki. Nyatane, ora ana efek samping sing dilaporaké, kalebu ing kelompok monohidrat sing njupuk dosis loading 20 g saben dina. Retensi banyu sing kerep dibilang masalah monohidrat ora katon, amarga total banyu awak ora beda antar kelompok.

Tanda‑tanda keamanan uga apik:

  • Serum kreatinin munggah ing kabeh kelompok, luwih akeh karo dosis gedhé (p = 0.03). Peningkatane mung 0,1‑0,2 mg/dL, isih ing rentang normal kanggo wong aktif.
  • Kolesterol LDL mudun luwih akeh ing kelompok monohidrat nalika loading, banjur mbalèkaké nilai dasar nalika maintenance.
  • Lipid darah, tandha tulang lan katabolik, elektrolit, lan jumlah limfosit lan sel darah abang ora nuduhaké beda signifikan antar kelompok.

Watesan sing Pantes Diketahui

Iki studi cilik, 28 dina, ing peserta enom lan terlatih. Hasil biopsi asalé saka mung 25 saka 36 wong, lan variabilitasé gedhé, mula perbandingan utama tekan p = 0.053 tinimbang <0.05. Data ora bisa ngomongaké efek jangka panjang, wong tuwa, wanita khusus, utawa populasi klinis. Apa sing dituduhaké yaiku kreatin dibilas ora ngalahaké pilihan sing luwih murah lan luwih akeh diteliti ing kabeh ukuran sing dipriksa.

Apa Tegese Iki Kanggo Sampeyan

Dosis: Mangan 3 nganti 5 g saben dina kreatin monohidrat. Studi iki nggunakake 5 g saben dina kanggo maintenance, sing pas karo rentang iku. Yen sampeyan kepéngin saturasi luwih cepet, loading opsional kira‑kira 20 g saben dina (dibagi dadi patang sajian 5 g) selama 5‑7 dina iku protokol sing paling ngangkat kreatin otot ing percobaan iki. Loading iku opsional, amarga dosis sithik saben dina bakal nyampe ing sawetara minggu.

Wektu: Studi ora nyoba wektu konsumsi, lan bukti umum nuduhaké manawa konsistensi luwih penting tinimbang wektu. Konsumsi kapan wae sing trep kanggo weteng, luwih becik bareng panganan.

Apa sing kudu dituku: Pilih monohidrat biasa, luwih becik produk sing nggunakake Creapure utawa monohidrat sing wis dites pihak katelu. Iki wujud sing dipigunakaké ing perbandingan studi iki, lan biasané regane luwih mirah.

Sapa sing cocok: Anggota gym, pelari sprint lan atlit olahraga tim sing butuh dhukungan kanggo kerja intensitas tinggi lan latihan kekuatan.

Sapa sing kudu ngindari utawa takon dhokter dhisik: Sapa wae sing nduwèni penyakit ginjal utawa fungsi ginjal turun, utawa sing nganggo obat sing mengaruhi ginjal, kudu rembugan dhisik karo dokter. Kreatin munggahaké serum kreatinin sithik, sing bisa mbingungaké interpretasi lab. Wanita hamil utawa nyusui lan bocah enom uga kudu takon dhokter.

Ringkesan

Studi iki ora nemokaké keunggulan kanggo kreatin dibilas ing kreatin otot, komposisi awak, kekuatan utawa daya, lan ora ngurangi efek samping. Ing dosis label 1,5 g saben dina, data biopsi nuduhaké praktis ora ana kenaikan kreatin otot, déné monohidrat nambah kanthi jelas. Kajaba ana bukti kontrol sing luwih apik lan anyar, rega premium mung tuku marketing, dudu performa.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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