本日のYoutube動画です！(サプリメント関連)
動画詳細
🏆⬇︎無料LINE登録で豪華特典3つ⬇︎🏆
✅有料筋トレガイドブックを2点プレゼント
✅LINE限定ボディメイクコーチング無料講座動画4本
✅厳選した60本以上の動画
【⬇️無料LINE登録はこちら⬇️】
https://lin.ee/WUfqgS7
このチャンネルでは短期間で理想の身体を手に入れる貴重なボディメイク法を出来るだけ分かりやすく配信していますので、是非チャンネル登録宜しくお願い致します。
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🏆 20000人以上の方が登録中 🏆
⬇︎ 筋トレの科学公式LINE ⬇︎
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友達登録すると無料で
✅有料筋トレガイドブックを2点プレゼント
（サプリメント完全ガイド＆科学に基づく筋トレガイドブック）
✅LINE限定無料講座動画4本
✅厳選した60本以上の動画
【⬇️無料登録はこちら⬇️】
https://lin.ee/rKEHkdj
【リョウのプロフィール】
・理学療法士(医療系国家資格)
・ボディビルダー
・ボディメイクコーチ
・サイエンスコミュニケーター
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✅目次
00:00 オープニング
01:00 クレアチンの効果
01:23 筋力向上効果について
03:37 筋肥大効果について
05:34 クレアチンは安全？
06:27 クレアチンの選び方
07:24 クレアチンの摂取方法
10:54 クレアチンに関するよくある質問・疑問
14:24 お知らせ
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▼参考文献
1.Dempsey RL, Mazzone MF, Meurer LN. Does oral creatine supplementation improve strength? A meta-analysis. J Fam Pract. 2002
2.Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017
3.Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003
4.Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. J Physiol. 2006
5.Dangott B, Schultz E, Mozdziak PE. Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. Int J Sports Med. 2000
6.Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol. 2010
7.Fazio, Carly1; Elder, Craig L.2; Harris, Margaret M.1 Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects, Journal of Strength and Conditioning Research: February 11, 2021
8.Lobo DM, Tritto AC, da Silva LR, de Oliveira PB, Benatti FB, Roschel H, Nieß B, Gualano B, Pereira RM. Effects of long-term low-dose dietary creatine supplementation in older women. Exp Gerontol. 2015
9.Thompson CH, Kemp GJ, Sanderson AL, Dixon RM, Styles P, Taylor DJ, Radda GK. Effect of creatine on aerobic and anaerobic metabolism in skeletal muscle in swimmers. Br J Sports Med. 1996
10.Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017
11.Yáñez-Silva A, Buzzachera CF, Piçarro IDC, Januario RSB, Ferreira LHB, McAnulty SR, Utter AC, Souza-Junior TP. Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players. J Int Soc Sports Nutr. 2017
12.Buford, T.W., Kreider, R.B., Stout, J.R. et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 4, 6 (2007).
13.Kreider, R. B., Klesges, R. C., Lotz, D., Davis, M., Cantler, E., Grindstaff, P., Ramsey, L., Bullen, D., Wood, L. & Almada, A. (1999).
14.van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009
15.van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009
16.Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).
17.Roberts PA, Fox J, Peirce N, Jones SW, Casey A, Greenhaff PL. Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids. 2016 Aug;48(8):1831-42. doi: 10.1007/s00726-016-2252-x. Epub 2016
18.Bone JL, Ross ML, Tomcik KA, Jeacocke NA, Hopkins WG, Burke LM. Manipulation of Muscle Creatine and Glycogen Changes Dual X-ray Absorptiometry Estimates of Body Composition. Med Sci Sports Exerc. 2017
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