Effects of oral creatine supplementation on muscular strength and body composition
Abstract
PURPOSE: The purpose of this investigation was to examine the effects of 6 wk of oral creatine supplementation during a periodized program of arm flexor strength training on arm flexor IRM, upper arm muscle area, and body composition. METHODS: Twenty-three male volunteers with at least 1 yr of weight training experience were assigned in a double blind fashion to two groups (Cr, N = 10; Placebo, N = 13) with no significant mean pretest one repetition maximum (IRM) differences in arm flexor strength. Cr ingested 5 g of creatine monohydrate in a flavored, sucrose drink four times per day for 5 d. After 5 d, supplementation was reduced to 2 g x d(-1). Placebo ingested a flavored, sucrose drink. Both drinks were 500 mL and made with 32 g of sucrose. IRM strength of the arm flexors, body composition, and anthropometric upper arm muscle area (UAMA) were measured before and after a 6-wk resistance training program. Subjects trained twice per week with training loads that began at 6RM and progressed to 2RM. RESULTS: IRM for Cr increased (P < 0.01) from (mean +/- SD) 42.8 +/- 17.7 kg to 54.7 +/- 14.1 kg, while IRM for Placebo increased (P < 0.01) from 42.5 +/- 15.9 kg to 49.3 +/- 15.7 kg. At post-test IRM was significantly (P < 0.01) greater for Cr than for Placebo. Body mass for Cr increased (P < 0.01) from 86.7 +/- 14.7 kg to 88.7 +/- 13.8 kg. Fat-free mass for Cr increased (P < 0.01) from 71.2 +/- 10.0 kg to 72.8 +/- 10.1 kg. No changes in body mass or fat-free mass were found for Placebo. There were no changes in fat mass and percent body fat for either group. UAMA increased (P < 0.01) 7.9 cm2 for Cr and did not change for Placebo. CONCLUSION: Creatine supplementation during arm flexor strength training lead to greater increases in arm flexor muscular strength, upper arm muscle area, and fat-free mass than strength training alone.
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In short-term studies lasting 6-8 weeks, there were no changes in fat mass from creatine supplementation.
“In other short-terms studies lasting 6-8 weeks, there were no changes in fat mass from creatine supplementation.”
From Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (2021) · cites this paper as [91]
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- Authors
- BECQUE, M. D., LOCHMANN, J. D., & MELROSE, D. R.
- Affiliations
- Southern Illinois University Carbondale (US)
- Venue
- Medicine & Science in Sports & Exercise
- Published
- 2000-03
- Volume
- 32
- Issue
- 3
- Pages
- 654-658
- ISSN
- 0195-9131 (ISSN-L)
- OpenAlex
- W2132056205
- Cited by
- 168
- References
- 29
- Citations by year
- 2026: 2 · 2025: 5 · 2024: 8 · 2023: 6 · 2022: 4 · 2021: 4 · 2020: 3 · 2019: 7 · 2018: 4 · 2017: 8 · 2016: 6 · 2015: 7 · 2014: 12 · 2013: 6 · 2012: 3
- FWCI
- 3.76
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Medicine & Science in Sports & Exercise (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, muscle strength, upper arm muscle area, body composition, fat-free mass, resistance training, training periodization, one-repetition maximum, weight gain, fat mass, body fat percentage, training load progression, exercise frequency, exercise intensity, training duration
- MeSH terms
- Adult, Body Composition, Creatine, Double-Blind Method, Humans, Male, Task Performance and Analysis, Weight Lifting, Weight-Bearing, Treatment Outcome, Dietary Supplements
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