Efficacy and Safety of Creatine Supplementation on Strength and Muscle Mass in Resistance Trained Individuals: A Prospective Study (original) (raw)
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Effects of Creatine Monohydrate to Strength and Body Composition
SPORT I ZDRAVLJE, 2020
Creatine has become highly popular supplement among athletes. Contemporary research also suggests that there is also a large number of potential therapeutic applications of creatine. Aim of this systematic overview is to test the effects of CR to muscle strength and body composition on the basis of the collected data and analysed papers published in the period 2018–2020. Literature research was performed in the following data bases: PubMed, Scholar Google and DOAJ. Papers were selected according to multiple criteria and they suggest that CR in combination with an exercise program produces results in increase of muscle mass and strength and it reduces time required for execution of a specific activity. Changes in body composition were observed in increase of total mass and muscle mass, as well as amount of water in body composition. Use of CR in amount of 10-20 g per day and frequency of 4–5 days a week is an efficient tool used for increase in sport performances and positive changes...
EFFFECTS OF CREATINE MONOHYDRATE TO STRENGTH AND BODY COMPOSITION
ARTICLE Abstract: Creatine has become highly popular supplement among athletes. Contemporary research also suggests that there is also a large number of potential therapeutic applications of creatine. Aim of this systematic overview is to test the effects of CR to muscle strength and body composition on the basis of the collected data and analysed papers published in the period 2018-2020. Literature research was performed in the following data bases: PubMed, Scholar Google and DOAJ. Papers were selected according to multiple criteria and they suggest that CR in combination with an exercise program produces results in increase of muscle mass and strength and it reduces time required for execution of a specific activity. Changes in body composition were observed in increase of total mass and muscle mass, as well as amount of water in body composition. Use of CR in amount of 10-20 g per day and frequency of 4-5 days a week is an efficient tool used for increase in sport performances and positive changes in body composition.
EFFECTS OF CREATINE MONOHYDRATE (CR) TO MUSCLE STRENGTH AND BODY COMPOSITION
Bojan Bjelica , Borislav Cicović, Dalibor Stević, Rosario D'Onofrio , Tijana Perović , Radomir Pržulj , Nebojša Mitrović Ita. J. Sports Reh. Po., 2020
Aim of research was to examine the effects of consuming CR to muscle strength and body composition. Duration of experimental treatment was 8 weeks. Sample consisted of 14 participants aged 24±6months divided into two sub-samples: 6 participants who consumed CR and 8 participants who were placebo group. Strength was assessed using 3 tests: Bench Press 1RM, Leg Press 1RM, and Barbell Biceps Scott – maximum number of repetitions with 15kg load. Following parameters were obtained for the purpose of assessment of body composition: Body mass, Muscle mass, Body Fat, Body Water. Assessment of body composition was performed using bioelectric impedance TANITA BC-545n. Differences between the groups were assessed by ANOVA test of repeated measures. Upon taking insight into the results we may conclude that CR influences changes in body composition: Body mass (.000), Muscle mass (.039), Body Water (.010); effects to Body Fat are not statistically significant. In placebo group changes were noticed only in variable Body Water (.007). Effects to body strength were confirmed in all three variables: Bench Press (.050), Leg Press (.041), Barbell Biceps Scott (.003)., whereas no significant changes were observed in placebo group. CR is efficient dietary supplement for both professional and amateur athletes. Citation. Bojan Bjelica , Borislav Cicović, Dalibor Stević, Rosario D'Onofrio , Tijana Perović , Radomir Pržulj , Nebojša Mitrović ; Effects of creatine monohydrate (CR) to muscle strength and body composition ; Ita. J. Sports Reh. Po.; 2020; 7; 3; 1624 -1637 ; ISSN 2385-1988 [online] IBSN 007-111-19 - 55; CGI J OAJI 0,101)]
Journal of Strength and Conditioning Research, 2006
Ferguson, T.B., and D.G. Syrotuik. Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women. J. Strength Cond. Res. 20(4):939-946. 2006.-The purpose of this study was to examine 10 weeks of creatine monohydrate (Cr) supplementation coupled with resistance training on body composition and strength in women trainees. Twenty-six subjects ingested Cr (n ϭ 13) or a placebo (Pl) (n ϭ 13) at a dose of 0.3 g•kg Ϫ1 and 0.03 g•kg Ϫ1 body mass for the initial 7 days and subsequent 9 weeks, respectively, while performing a resistance training program 4 days per week. Significant increases (p Ͻ 0.05) occurred in both groups for lean body mass and 1 repetition maximum (1RM) bench press and incline leg press. There was a significant main effect for training, but there was no significant difference in the total number of repetitions completed after 5 sets of multiple repetitions to exhaustion at 70% of 1RM for bench press and incline leg press for both groups or in the ability to perform a greater training volume (sets ϫ repetitions ϫ load) in the Cr vs. Pl groups over the 10 weeks. The results indicate that Cr supplementation combined with 10 weeks of concurrent resistance training may not improve strength or lean body mass greater than training only. These findings may be a result of nonresponders due to gender differences or a varying biological potential to uptake Cr within the muscle.
Journal of the International Society of Sports Nutrition, 2013
Background: Chronic supplementation with creatine monohydrate has been shown to promote increases in total intramuscular creatine, phosphocreatine, skeletal muscle mass, lean body mass and muscle fiber size. Furthermore, there is robust evidence that muscular strength and power will also increase after supplementing with creatine. However, it is not known if the timing of creatine supplementation will affect the adaptive response to exercise. Thus, the purpose of this investigation was to determine the difference between pre versus post exercise supplementation of creatine on measures of body composition and strength. Methods: Nineteen healthy recreational male bodybuilders (mean ± SD; age: 23.1 ± 2.9; height: 166.0 ± 23.2 cm; weight: 80.18 ± 10.43 kg) participated in this study. Subjects were randomly assigned to one of the following groups: PRE-SUPP or POST-SUPP workout supplementation of creatine (5 grams). The PRE-SUPP group consumed 5 grams of creatine immediately before exercise. On the other hand, the POST-SUPP group consumed 5 grams immediately after exercise. Subjects trained on average five days per week for four weeks. Subjects consumed the supplement on the two non-training days at their convenience. Subjects performed a periodized, split-routine, bodybuilding workout five days per week (Chest-shoulders-triceps; Back-biceps, Legs, etc.). Body composition (Bod Pod®) and 1-RM bench press (BP) were determined. Diet logs were collected and analyzed (one random day per week; four total days analyzed).
The Journal of Strength & Conditioning …, 2003
Creatine monohydrate has become the supplement of choice for many athletes striving to improve sports performance. Recent data indicate that athletes may not be using creatine as a sports performance booster per se but instead use creatine chronically as a training aid to augment intense resistance training workouts. Although several studies have evaluated the combined effects of creatine supplementation and resistance training on muscle strength and weightlifting performance, these data have not been analyzed collectively. The purpose of this review is to evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training. The effects of gender, interindividual variability, training status, and possible mechanisms of action are discussed. Of the 22 studies reviewed, the average increase in muscle strength (1, 3, or 10 repetition maximum [RM]) following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training (20 vs. 12%). Similarly, the average increase in weightlifting performance (maximal repetitions at a given percent of maximal strength) following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%). The increase in bench press 1RM ranged from 3 to 45%, and the improvement in weightlifting performance in the bench press ranged from 16 to 43%. Thus there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone, although the response is highly variable.
2010
Creatine monohydrate has become the supplement of choice for many athletes striving to improve sports performance. Recent data indicate that athletes may not be using creatine as a sports performance booster per se but instead use creatine chronically as a training aid to augment intense resistance training workouts. Although several studies have evaluated the combined effects of creatine supplementation and resistance training on muscle strength and weightlifting performance, these data have not been analyzed collectively. The purpose of this review is to evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training. The effects of gender, interindividual variability, training status, and possible mechanisms of action are discussed. Of the 22 studies reviewed, the average increase in muscle strength (1, 3, or 10 repetition maximum [RM]) following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training (20 vs. 12%). Similarly, the average increase in weightlifting performance (maximal repetitions at a given percent of maximal strength) following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%). The increase in bench press 1RM ranged from 3 to 45%, and the improvement in weightlifting performance in the bench press ranged from 16 to 43%. Thus there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone, although the response is highly variable.
Background: Creatine (Cr) supplementation has been established as an ergogenic aid in most individuals during anaerobic exercise. However, discrepancies exist in the data when using absolute dosing. Objective: The effects of five weeks of resistance training with relatively-dosed Cr followed by four weeks of resistance training after ceasing supplementation were determined. Methods: Resistance-trained men, 19 (CR = 9, PL = 10), ingested Cr or placebo for five weeks with resistance training. Participants ingested 0.3 g/kg lean body mass/day for one week, 0.075 g/kg lean body mass/day for four weeks, with a four-week wash out. Five muscle samples, six blood samples, and nine urine samples were collected. Separate two-way ANOVAs for each criterion variable were used employing an alpha level of ≤ 0.05. Results: A group x time interaction for increased total body mass for CR Day 1 and 64 (p = 0.03) and total lean mass for CR Day 1 and 64 (p = 0.01). Group x time interactions occurred for Cr supplementation increasing serum Cr at Day 4, 8, and 22 (p = 0.03), urinary Cr at Day 4 (p = 0.01), and total muscle Cr at Day 8 (p < 0.001), 22 (p = 0.003), and 36 (p < 0.001). No significant differences occurred for serum (p = 0.14) or urine (p = 0.15) creatinine. Conclusion: Elevated levels of urinary Cr demonstrate dosing could be reduced.
Creatine is one of the most popular and widely researched natural supplements. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market. Regardless of the form, supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. However, it appears that the effects of creatine diminish as the length of time spent exercising increases. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level. Finally, although presently ingesting creatine as an oral supplement is considered safe and ethical, the perception of safety cannot be guaranteed, especially when administered for long period of time to different populations (athletes, sedentary, patient, active, young or elderly).
Journal of The International Society of Sports Nutrition, 2009
Numerous creatine formulations have been developed primarily to maximize creatine absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study examined how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a double-blind manner, participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fatfree body mass (approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE. Significant changes over time were observed for body composition, body water, muscle strength and power variables, but no significant differences were observed between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.