FitMia – Tieteellisesti perusteltua treenitietoa; FitMia – Evidence-based training insights
Blogin tarkoitus on tuottaa luotettavaa, tutkimukseen perustuvaa tietoa urheilusta ja liikkumisesta, ravitsemuksesta, palautumisesta sekä hyvinvoinnista. The purpose of the blog is to provide reliable, research-based information on sports and physical activity, nutrition, recovery, and well-being.
The effects of creatine, particularly on strength production, have been widely studied. This is why I decided to include literature reviews as a source for this article. The relationship between creatine and increased strength has been so extensively researched that I chose to highlight a variety of perspectives. In general, the results are consistent, showing … Read more
Creatine is one of the most well-known and researched supplements on the market. I believe it was around 1997 when the product first arrived in Finland, and I quickly ended up trying it myself. Creatine can be used in cycles or continuously, and everyone can find a method of use that suits them if … Read more
As usual, there is a wide range of studies on this subject. The experimental designs are different, the subjects’ backgrounds vary, the dosage and timing change, just to name a few. However, in this post I will try to summarize and generalize the recommended dosage amounts for essential amino acids (EAA) taken as a … Read more
The BCAA dosages used in the studies vary greatly. In some cases, standard dosages have been used, e.g. 6-2000 mg/day, while in others the dosage is determined by body weight, 60-450 mg/kg/day. The effects of BCAA supplementation have been observed mainly on muscle damage, soreness, fatigue and morbidity. For closer inspection, I selected controlled, randomized … Read more