Athletes should be encouraged to eat a wide variety of fruits and vegetables to obtain a diet rich in polyphenols. Also, keep in mind that studies that have used high dosages of antioxidants and polyphenols supplements can reduce the adaptations to exercise and result in less muscle growth. It would be interesting to see if combing regular blueberries with regular creatine monohydrate would also have a performance-enhancing effect.
Creatine pre workout combined with a blueberry extract increased peak torque (+19.3%) and creatine monohydrate group (+12.0%) but not for the placebo group (+7.7%).
Average power increased creatine pre workout combined with the blueberry extract supplement group (+21.3%) and creatine monohydrate group (+11.4%) but not for the placebo group (+6.2%). There was no change in muscular endurance for all the groups.
CREATINE MONOHYDRATE: THE BEST FORM OF CREATINE
The supplement creatine monohydrate is one of the most effective supplements a lifter can take to increase performance and muscle mass during strength training. The effect of creatine is an increase in lean muscle mass. Athletes will often use a creatine-loading phase for weight gain. Creatine supplementation (i.e., creatine molecule) is a dietary supplement that requires three amino acids: glycine, methionine, and arginine for synthesis.
Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions. There are many forms of creatine, such as creatine ethyl ester, creatine HCL, creapure, etc. Although there are many types of creatine, the best type of creatine is micronized creatine monohydrate. The recommended daily dose of creatine is 3-5 grams per day.
IS A CREATINE AND BLUEBERRY EXTRACT BETTER THAN CREATINE MONOHYDRATE ALONE
Researchers tested the effects of a new blueberry creatine powder that contained blueberry extracts in conjunction with resistance training. The health benefits of blueberries (i.e., wild blueberries) have numerous health benefits, such as possibly reducing blood pressure and type 2 diabetes. Registered dietitians recommend a cup of blueberries over the day to boost antioxidants.
Blueberries are a type of polyphenol that is a potent antioxidant, reduces free radical damage (i.e., unpaired electrons), and can enhance blood flow. Polyphenols and phenolic acids are also found in foods such as red wine and green tea.
Blueberries: A Powerhouse Foods
Blueberries are a polyphenol-rich food containing high levels of anthocyanins and flavanols. The blueberry creatine extract contained 5 grams of phosphocreatine salts (PCDSB) and 200 mg of blueberry extract. The creatine group consumed 3 grams of creatine monohydrate (CM). The subjects took the supplements for 28 days.
The PCDSB and CM were manufactured to contain a similar amount of pure creatine. The
5.0 g of PCDSB was 50% pure creatine; therefore, each dose of the PCDSB contained 2.5 g of pure creatine. The 3.0 g of CM was 80% pure creatine and contained 2.4 g of pure creatine per dose.