Creatine and Cardio Performance

Creatine supplementation reduces muscle inflammation during and after exercise when taken regularly. According to a study published in September 2004 in "Life Sciences," runners who took creatine supplements for five days prior to a 30-kilometer race demonstrated less cellular damage and less muscular inflammation than runners who were given a placebo. This suggests that regular creatine supplementation leads to reduced muscle soreness and faster recovery after cardiovascular exercise.

其中的肌酸的最显着的潜在好处是促进肌肉的生长，这对提高运动成绩的重要因素。据自身和肌酸与乳清蛋白结合来自维多利亚大学的研究资源库在2007年发表的一项研究，肌酸促进阻力训练时强度更大的收益和肌肉的生长。定期阻力训练和高强度的心血管训练与肌酸导致更大的强度和更高的性能。

Taking creatine daily leads to improved aerobic power and cardiovascular efficiency during exercise. According to a study published in August 2005 in the "Journal of Science and Medicine in Sport," males who consumed daily creatine supplements demonstrated lower submaximal VO2, a measurement that indicates more-efficient oxygen use during aerobic exercise. After four weeks of supplementation, males who consumed creatine daily also showed a maximum heart rate decrease of 3.7 percent, indicating greater cardiovascular efficiency.

Creatine supplementation may also be useful in improving the body's cardiovascular and body temperature responses when performing long aerobic exercise in the heat. According to a study published in August 2004 in the "International Journal of Sport Nutrition & Exercise Metabolism," males who had consumed 20 grams of creatine per day for a week performed better in the heat than those who took a placebo. Water distribution in the body, sweat rate, heart rate and body temperature were all improved with creatine supplementation, although time to exhaustion was not improved.