Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise
Abstract
Objective This study was undertaken to investigate the influence of oral supplementation with creatine monohydrate on muscular performance during repeated sets of high-intensity resistance exercise. Subjects/design Fourteen active men were randomly assigned in a double-blind fashion to either a creatine group (n = 7) or a placebo group (n = 7). Both groups performed a bench press exercise protocol (5 sets to failure using each subject's predetermined 10-repetition maximum) and a jump squat exercise protocol (5 sets of 10 repetitions using 30% of each subject's 1-repetition maximum squat) on three different occasions (T1, T2, and T3) separated by 6 days. Intervention Before T1, both groups received no supplementation. From T1 to T2, both groups ingested placebo capsules. From T2 to T3, the creatine group ingested 25 g creatine monohydrate per day, and the placebo group ingested an equivalent amount of placebo. Main outcome measures Total repetitions for each set of bench presses and peak power output for each set of jump squats were determined. Other measures included assessment of diet, body mass, skinfold thickness, and preexercise and 5-minute postexercise lactate concentrations. Results Lifting performance was not altered for either exercise protocol after ingestion of the placebos. Creatine supplementation resulted in a significant improvement in peak power output during all 5 sets of jump squats and a significant improvement in repetitions during all 5 sets of bench presses. After creatine supplementation, postexercise lactate concentrations were significantly higher after the bench press but not the jump squat. A significant increase in body mass of 1.4 kg (range = 0.0 to 2.7 kg) was observed after creatine ingestion. Conclusion One week of creatine supplementation (25 g/day) enhances muscular performance during repeated sets of bench press and jump squat exercise.
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There is some evidence to suggest a marginal benefit for adult athletes who rely on quick, explosive movements.
“there is some evidence to suggest a marginal benefit for adult athletes who rely on quick, explosive movements.8,51,52”
From Creatine supplementation in the pediatric and adolescent athlete-- A literature review (2023) · cites this paper as [52]
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“Phosphocreatine (PCr), a high-energy storage molecule within skeletal muscle, provides immediate replenishment of ATP during intense exercise [13].”
BackgroundInfluentialEffects of creatine on isometric bench-press performance in resistance-trained humans
KILDUFF, L. P., VIDAKOVIC, P., COONEY, G., TWYCROSS-LEWIS, R., AMUNA, P., PARKER, M., PAUL, L., & PITSILADIS, Y. P. (2002) · Medicine & Science in Sports & Exercise · doi:10.1097/00005768-200207000-00019 · Cited by 49 · see citing works
“With the above concerns in mind, the balance of available evidence from Cr supplementation studies would suggest that oral Cr loading can increase muscle Cr content (1,13,16), increase fat-free mass (2,18), improve anaerobic sprint performance (5,10) and promote greater gains in strength (18,21,30).”
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Dietary creatine supplementation and muscular adaptation to resistive overload
Stevenson, S. W., & Dudley, G. A. (2001) · Medicine & Science in Sports & Exercise · doi:10.1097/00005768-200108000-00010 · Cited by 47 · see citing works
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“In studies of healthy volunteers, short-term creatine supplementation (5–30 days) increased muscle size [30] and indices of short-term high intensity exercise performance, including muscle strength and power output [31,32] as well as intramuscular PCr levels assessed by both (31)P-MRS [33] and biopsy [34].”
BackgroundCreatine monohydrate as a therapeutic aid in muscular dystrophy.
Pearlman, J., & Fielding, R. (2006) · Nutrition reviews · doi:10.1111/j.1753-4887.2006.tb00191.x · Cited by 45 · see citing works
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Effects of creatine supplementation on the performance and body composition of competitive swimmers.
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“Creatine monohydrate has been used to increase muscle strength and work performance in elite athletes [6].”
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“However, our findings did not support previous studies that have observed creatine-induced improvements in muscular power (15,18,22,24) and repetitions to exhaustion (17,31).”
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BackgroundCreatine Supplementation: An Update
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“Resistance Training It is regularly reported that creatine supplementation, when combined with heavy resistance training leads to enhanced physical performance, fat free mass, and muscle morphology (15,16).”
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“Although various research has attempted to define the mechanism by which Cr supplementation enhances these gains (36), some have speculated that an individual may simply be able to train harder as a result of higher levels of intramuscular creatine (18, 25, 31, 35, 38), thus producing a greater overall training effect.”
BackgroundSafety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review
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A creatina como suplemento ergogênico para atletas
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“Various mechanisms have been proposed, including intramuscular water retention (8, 22) and increased muscle growth (7, 11).”
BackgroundCreatine Loading does not Impact on Stroke Performance in Tennis
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- Authors
- VOLEK, J. S., KRAEMER, W. J., BUSH, J. A., BOETES, M., INCLEDON, T., CLARK, K. L., & LYNCH, J. M.
- Affiliations
- Pennsylvania State University (US)
- Venue
- Journal of the American Dietetic Association
- Publisher
- Elsevier BV
- Published
- 1997-07
- Volume
- 97
- Issue
- 7
- Pages
- 765-770
- ISSN
- 0002-8223 (ISSN-L)
- OpenAlex
- W1995489858
- Cited by
- 219
- References
- 0
- Citations by year
- 2026: 5 · 2025: 3 · 2024: 4 · 2023: 6 · 2022: 5 · 2021: 7 · 2020: 4 · 2019: 4 · 2018: 8 · 2017: 12 · 2016: 6 · 2015: 9 · 2014: 6 · 2013: 10 · 2012: 1
- FWCI
- 4.44
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of the American Dietetic Association (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Biochemical effects in animals
- Keywords
- creatine monohydrate, creatine supplementation, muscle performance, high-intensity resistance training, bench press, jump squat, peak power, weight gain
- MeSH terms
- Adult, Body Composition, Creatine, Diet, Double-Blind Method, Humans, Male, Placebos, Weight Lifting, Exercise, Muscle, Skeletal, Lactic Acid
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