News

The latest Judo News offered by JudoInside.com

The truth about creatine by Amelie Rosseneu

7 Jun 2018 17:50

 https://amelierosseneu.com    Emmeric Le Person
20180427_telaviv_elp_portraits_day2_amelie_rosseneu

Creatine is a natural product commonly found in meat, but not in big enough amounts. In order to the consume 20 grams of creatine you will have to eat 4 kg of meat. Amelie Rosseneu, dietitian for combat sports, explains the myths and usage of creatine.

Creatine is one of the most studied supplements in the sports world. It is sometimes described as the strongest legal drug, it would be a shame to miss it out of fear.

Myths

There are several myths around creatine that might cause doubt about whether to use it or not. Those claims are often based on hunches and opinions, and far less on real scientific studies. The accusations are often incorrect or extrapolated. To end the common myths, here are some scientifically proven facts:

> Creatine is not on the doping list and it is legal for athletic use

> Creatine has been researched for long time and no risk of health was found, even in long term use

> Creatine supplementation doesn’t cause renal distress, cramping, dehydration or altered electrolyte status

Usage

To see fast results, it is recommended to first load your body with creatine. You do this by taking a daily 0.3g of creatine per kilogram body weight. To maximize absorption spread the intake throughout the day in dosages of 5g. After six days you switch to a maintenance dose of 3-5g per day. Dissolve creatine in water or a carbohydrate-containing beverage and take it before or after training. Do not exceed the recommended dose!

There are numerous types of creatine on the market, the most studied and most effective one is creatine monohydrate. Choose for products from well-known brands that guarantee that their products are doping free. You do not want to get caught on doping by taking cheaper and possibly contaminated products.

Pros

The effect of creatine depends strongly on the amount of creatine already in your body. Athletes with low creatine levels will benefit more from supplementation, this is often the case with people who eat little to no meat.

The main expected results are:

> Increase in strength

> Increase in fat free mass

> Increase in 1RM: The amount of weight that can be lifted once

Cons

A disadvantage in the use of creatine is weight gain, which in martial arts is not always desirable. The weight gain is due to additional muscle mass, but also to a certain degree of fluid retention. This water retention can be undone by stopping creatine supplementation for 4 weeks.

Check out all tips by Amelie

Related judoka and events

Related Judo Photos

  • Grand Prix Havana (2016, CUB) - © IJF Media Team, International Judo Federation
  • Beka Gviniashvili (GEO), Noël Van 't End (NED) - European Championships Tel Aviv (2018, ISR) - © Oliver Sellner
  • Sanne Van Dijke (NED) - Grand Slam Düsseldorf (2018, GER) - © Klaus Müller, Watch: https://km-pics.de/

Related Judo News

20181117_hve_gp_thehague_action_241a3044_coach_nl

Here is the competition lunch box for any coach

1 May 2019 14:55

Athletes have their dietitians to tell them what foods to bring to the competition. Coaches have Judoinside.com as brainfood but coaching a day long takes more. Competition days are usually long and not always there is proper food to find at the competition venue, let alone a wifi connection to get the best intel on the next opponent. Read more

20180210_follonica_fdc_podium_50

Prevent weight cuttting for young athletes

1 Feb 2019 21:05

This week the IJF announced that the categories U55kg and U44kg will be cancelled in all competitions, effective at the first Junior European Cup in St. Petersburg. Sports Dietician Amelie Rosseneu advices some points to consider. Read more

2018_sarajevo_venue

Big difference between calendrical age and physical maturity

31 Jan 2019 09:50

This week the IJF announced that the categories U55kg and U44kg will be cancelled in all competitions, effective immediately. The reason for this decision remains unclear, but rumors say that it is done for the safety of the athletes; to prevent cases of athletes who cut too much weight for a long period of time to be able to stay in the lightest weight category. Read more

amelie_rosseneu_original

How prevent to get fat as a judo coach

14 Jan 2019 08:55

Amelie Rosseneu is well known as a certified dietician and an expert in martial arts. She is Author of her book "Making Weight & Everything Else" and third Dan European U23 Champion. The Belgian lives in Israel and has always been fighting as a lightweight. Now she coaches many people to live healthy and prevent to get too much fat and especially coaches should know this. I'm sure you know a few examples. Maybe a good topic some day at the Coach seminar being an example for your students. Read more

20180210_grand_slam_paris_km_christa_deguchi_can

Switching judokas increase in the road to Tokyo2020

20 Feb 2018 16:40

Switching nations seems are still a trend, as judo is overwhelmed with judoka who switch nation, either to get a chance, either to get better financial circumstances. Although switches all from all times, but this Olympic cycle it's a method. With the latest three Mongolian athletes a new wave of many has started with the Tokyo 2020 Games ahead more will follow Read more

First description Second description

Judo birthday

Result City Date
1Tokyo1 Sep
1Tokyo27 Aug
1Fukuoka7 Apr
1Düsseldorf22 Feb
1Osaka2018
Result City Date
3Brasilia7 Oct
1Tokyo1 Sep
1Montreal5 Jul
2Fukuoka7 Apr
1Paris9 Feb

Partners

First description Second description Third description Four description