Effects of Creatine Monohydrate to Strength and Body Composition (original) (raw)
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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)]
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, 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).
2021
Introduction: Creatine is one of the widely researched nutritional supplements which increases intramuscular creatine and helps to improve training adaptations. Creatine supplement with resistance exercise also increases fat-free mass. Literature evaluating the efficacy and safety of creatine in the Indian population is sparse. Aim: To study the efficacy and safety of creatine in improving muscle mass and strength in resistance-trained individuals. Methodology: In this prospective, study, healthy young male (18-25 years) received a regular diet and exercise program (Control group) or creatine monohydrate 20 gm/day for seven days and five gram/day for the next three weeks along with designed exercise program (Creatine group). Parameters for strength, body composition and body circumference measurements were recorded. Results: Thirty participants were included. In the creatine group, the difference in the weight from baseline to day seven was significant (62.19+5.57 vs 63.28+5.49 kg; ...
Creatine supplementation with specific view to exercise/sports performance: an update
Journal of the International Society of Sports Nutrition, 2012
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 Strength and Conditioning Research, 2009
Herda, TJ, Beck, TW, Ryan, ED, Smith, AE, Walter, AA, Hartman, MJ, Stout, JR, and Cramer, JT. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output. J Strength Cond Res 23(3): 818-826, 2009-The purpose of this study was to examine the effects of a moderate dose of creatine monohydrate (CM) and two smaller doses of polyethylene glycosylated (PEG) creatine on muscular strength, endurance, and power output. Fifty-eight healthy men (mean 6 SD: age, 21 6 2 years; height, 176 6 6 cm; body mass [BM], 75 6 14 kg) volunteered and were randomly assigned to 1 of 4 groups: (a) placebo (PL; 3.6 g of microcrystalline cellulose; n = 15), (b) CM (5 g of creatine; n = 13), (c) small-dose PEG creatine (1.25 g of creatine: PEG 1.25 ; n = 14), or (d) moderatedose PEG creatine (2.50 g of creatine: PEG 2.50 ; n = 16). Testing was conducted before (pre-) and after (post-) a 30-day supplementation period. Measurements included body mass, countermovement vertical jump (CVJ) height, power output during the Wingate test (peak power [PP] and mean power [MP]), 1 repetition maximum bench press (1RM BP ), 1RM leg press (1RM LP ) strength, and repetitions to failure at 80% of the 1RM for bench press (REP BP ) and leg press (REP LP ). BM and MP (W) increased (p # 0.05) from pre-to postsupplementation for the CM group only, whereas 1RM BP and 1RM LP increased (p # 0.05) for the CM, PEG 1.25 , and PEG 2.50 groups. CVJ height (cm and cmÁkg 21 ), MP (WÁkg 21 ), PP (W and WÁkg 21 ), REP BP , and REP LP increased (p # 0.05) for all groups. These findings indicated that the recommended safe dose of 5 gÁd 21 of CM increased BM and improved muscle strength (1RM BP and 1RM LP ). Smaller doses of PEG creatine (1.25 and 2.50 gÁd 21 ) improved muscle strength (1RM BP and 1RM LP ) to the same extent as 5 gÁd 21 of CM, but did not alter BM, power output, or endurance. When compared to the PL group, neither CM nor PEG creatine supplementation improved peak power output (CVJ or PP), MP, or muscle endurance (REP BP or REP LP ). Thus, PEG creatine may have ergogenic effects that are comparable to those of CM, but with a smaller dose of creatine.
International Society of Sports Nutrition position stand: creatine supplementation and exercise
Journal of the International Society of Sports Nutrition, 2007
A Position Statement and Review of the Literature Position Statement: The following nine points related to the use of creatine as a nutritional supplement constitute the Position Statement of the Society. They have been approved by the Research Committee of the Society. 5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity. 6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone. 7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3-5 g/ d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2-3 g/d) will increase muscle creatine stores over a 3-4 week period, however, the performance effects of this method of supplementation are less supported. 8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function
The Use of Creatine in Sport: An Educational Article
Clinics in Nursing (e-ISSN: 2835-8147) , 2023
Many sports and strenuous exercises are associated with some degree of muscle damage, pain and fatigue that can lead to poor athletic progress, therefore the need for recovery speeding methods has been increasingly demanded. The use of performance enhancing nutritional supplements to improve athletic performance has been increasing during the previous decades. Supplementation with vitamins and minerals in excess of recommended daily allowances has been increasingly reported to have no effect on muscle mass or athletic performance, and the need to identify evidence-based sport supplements has been increasingly demanded. The aim of this paper is to provide an overview of the use of creatine in sport research progress.
Nutrients
Although there are many studies showing the isolated effect of creatine monohydrate (CrM) and β-hydroxy β-methylbutyrate (HMB), it is not clear what effect they have when they are combined. The main purpose of this systematic review was to determine the efficacy of mixing CrM plus HMB in comparison with their isolated effects on sports performance, body composition, exercise induced markers of muscle damage, and anabolic-catabolic hormones. This systematic review was carried out in accordance with PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) statement guidelines and the PICOS model, for the definition of the inclusion criteria. Studies were found by searching PubMed/MEDLINE, Web of Science (WOS), and Scopus electronic databases from inception to July 3rd 2019. Methodological quality and risk of bias were assessed by two authors independently, and disagreements were resolved by third-party evaluation, in accordance with the Cochrane Collaboration Guidel...