Short term creatine loading improves strength endurance even without changing maximal strength, RPE, fatigue index, blood lactate, and mode state.
Study Goal
The researchers aimed to evaluate the effects of creatine supplementation on maximal strength and strength endurance in strength-trained men.
Results Summary
Creatine supplementation for five days increased the number of repetitions and total work performed during strength endurance tests but did not significantly affect maximal strength, blood lactate, perceived effort, fatigue index, or mood state.
Population
Twelve strength-trained men (25.2 ± 3.4 years).
Effective Dosage
20g Creatine + 10g maltodextrin daily.
Duration
Five days.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
creatine supplementation | no change | maximal strength | strength-trained men | no significant change | no significant changing | #1 |
creatine supplementation | no change | blood lactate | strength-trained men | no significant change | no significant changing | #2 |
creatine supplementation | no change | rate of perceived effort | strength-trained men | no significant change | no significant changing | #3 |
creatine supplementation | no change | fatigue index | strength-trained men | no significant change | no significant changing | #4 |
creatine supplementation | no change | mood state | strength-trained men | no significant change | no significant changing | #5 |
creatine supplementation | increase | strength endurance | strength-trained men | Δ = +3.4 reps | performed more repetitions after the supplementation | #6 |
creatine supplementation | increase | total work | strength-trained men | Δ = +199.5au | higher total work | #7 |
Creatine is consumed by athletes to increase strength and gain muscle. The aim of this study was to evaluate the effects of creatine supplementation on maximal strength and strength endurance. Twelve strength-trained men (25.2 ± 3.4 years) supplemented with 20 g Creatina + 10g maltodextrin or placebo (20g starch + 10g maltodextrin) for five days in randomized order. Maximal strength and strength endurance (4 sets 70% 1RM until concentric failure) were determined in the bench press. In addition, blood lactate, rate of perceived effort, fatigue index, and mood state were evaluated. All measurements were performed before and after the supplementation period. There were no significant changing in maximal strength, blood lactate, RPE, fatigue index, and mood state in either treatment. However, the creatine group performed more repetitions after the supplementation (Cr: Δ = +3.4 reps, p = 0.036, g = 0.53; PLA: Δ = +0.3reps, p = 0.414, g = 0.06), and higher total work (Cr: Δ = +199.5au, p = 0.038, g = 0.52; PLA: Δ = +26.7au, p = 0.402, g = 0.07). Creatine loading for five days allowed the subjects to perform more repetitions, resulting in greater total work, but failed to change the maximum strength.