Vitamin E at 250 mg 1 hour before exercise reduced cell damage markers after exercise suggesting a protective effect against inflammation induced by reduced oxygen availability during exercise. Creatine at 20 grams per day for six days improved muscle strength with one repetition maximum back squats. Whole grains and nuts and seeds are good sources of vitamin E. Food sources of creatine are from animal foods. Creatine can be synthesized by the liver, kidneys and pancreas from the amino acids, or building blocks of protein, arginine, glycine and methionine. Creatine is an interesting compound for the elderly and may be a worthwhile supplement to maintain muscle mass (prevent sarcopenia) and to improve cognition. Yes creatine one of the oldest “muscle head” nutrients may really help improve cognition and memory (more in a future blog). Five grams daily of creatine is a reasonable daily dose in the elderly.
In 9 subjects who performed three sessions of 60 minutes of exercise (70% maximal oxygen uptake) interspersed for 1 week under normoxia, hypoxia and hypoxia after vitamin E 250 mg supplementation 1 hour before exercise, there was a reduction in creatine kinase (CK)-TOTAL, CK-MB and lactate dehydrogenase 1 hour after exercise and vitamin E reversed the changes observed after exercise in hypoxia without supplementation. 250 mg of vitamin E supplementation at 1 hour before exercise reduces cell damage markers after exercise in hypoxia and changed the concentration of cytokines, suggesting a protective effect against inflammation induced by hypoxia during exercise.
“Vitamin E supplementation inhibits muscle damage and inflammation after moderate exercise in hypoxia.” J Hum Nutr Diet. 2016 Apr 8. [Epub ahead of print] 51310R. V. T. dos Santos, Departamento de Biociência – UNIFESP, Rua Silva Jardim, 136–Santos, CEP: 11015-020, SP, Brazil. Tel./Fax: +55 13 3878 3700 email@example.com
Thirty explosive athletes consumed 20 grams of creatine or carboxymethyl cellulose placebo per day for six days. After the supplementation, the 1RM strength in the creatine group significantly increased. The optimal individual postactivation potentiation (PAP) time in the creatine group was also significantly earlier than the pre-supplementation and post-supplementation of the placebo group. Creatine supplementation improves maximal muscle strength and the optimal individual PAP time of complexed training but has no effect on explosive performance.
“The Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time.” Nutrients. 2016 Mar 4;8(3). 51312 Kuei-Hui Chan Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan 33301, Taiwan firstname.lastname@example.org
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