Effects of Creatine Monohydrate Supplementation on Body Composition and Strength Indices in Experienced Resistance Trained Women
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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 = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g.kg(-1) and 0.03 g.kg(-1) 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 < 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 x repetitions x 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.Keywords:
Bench press
Creatine Monohydrate
Leg press
One-repetition maximum
Creatine
Strength Training
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.
Bench press
Creatine
Creatine Monohydrate
Strength Training
One-repetition maximum
Leg press
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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 = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g.kg(-1) and 0.03 g.kg(-1) 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 < 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 x repetitions x 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.
Bench press
Creatine Monohydrate
Leg press
One-repetition maximum
Creatine
Strength Training
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Citations (28)
PURPOSE: Examine the chronic effects of combined creatine monohydrate supplementation and resistance training on body composition and muscle strength in older males. METHODS: Twenty non-ressitance trained males (61.05±4.95 yrs, 176.17±6.21 cm, 69.15±2.44 kg) were randomized in a double blind manner. Participants ingested either creatine monoydrate [20g/d CrM + 5g Carbohydrate (CHO) × 7 days, then 5g/d CrM +5g CHO × 77 days] or carbohydrate placebo (20g/d CHO × 7 days, then 5g/d CHO × 77 days) while participating in a high intensity resistance training program (3 sets × 10 repetitions at 75% of 1RM), 3 days per week for 12 weeks. Testing sessions were completed prior to, 4 weeks, 8 weeks and 12 weeks post resistance training and supplementation. Each testing session included body composition measurement as determined by Dual Energy X-Ray Absorptiometry (DEXA), muscle strength measurement as determined by 1 repetition maximum (RM) on leg press and bench press. Data were analyzed using repeated measures ANOVA. RESULTS: A significant time effect was observed for 1RM bench press (0 weeks: 66.02kg ± 16.41kg vs. 12 weeks: 73.29kg ± 17.19 kg, p=0.016), leg press (0 weeks: 272.72kg ± 70.51kg vs. 12 weeks: 338.06kg ± 78.27kg, p<0.05), body mass (0 weeks: 91.31kg ± 13.91kg vs. 12 weeks: 92.49kg ± 13.68kg, p=0.030), and fat free mass (0 weeks: 57.75kg ± 9.19kg vs. 12 weeks: 59.00 kg ± 9.18 kg, p<0.005). However, no significant group or group by time interaction was observed. CONCLUSION: Creatine supplementation when combined with 12-weeks of high intensity resistance training does not enhance body composition and muscle strength in older males. Supplement was donated by Alzchem LLC-A Degussa Company.
Bench press
Leg press
Creatine
Creatine Monohydrate
One-repetition maximum
Repeated measures design
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PURPOSE: To examine the effects of twice-a-week creatine supplementation during resistance training on muscle mass and strength of males and females. METHODS: Eleven males (age:26.4 y; weight:83 kg) and 10 females (age:27.9y; weight:68.1 kg) with moderate resistance training experience (5.6y) were randomized (double blind) to receive either creatine (0.2g per kg body mass) or placebo (maltodextrine) twice per week. All subjects engaged in periodized resistance training (12 exercises, 3–4 sets of 4–10 repetitions) four times per week over 6 weeks. Muscle mass was measured by dual energy x-ray absorptiometry and strength was measured by bench press and leg press 1-repetition maximum before and after training. RESULTS: There was a group x gender interaction for relative change in muscle mass (p = 0.02). Males supplemented with creatine had greater increases in muscle mass (8.3%) than males on placebo (3.9%), females on creatine (2.9%) and females on placebo (2.4%) (all p < 0.01). There were no differences between the other groups. There was a trend for a group effect for relative change in bench press strength (p = 0.052), with subjects on creatine increasing by 33% and those on placebo increasing by 21%. Interestingly, there was a gender effect for relative change in bench press strength, with females demonstrating a greater increase (35%) than males (19%). There were no differences between groups for relative increase in leg press strength. CONCLUSION: Creatine supplementation enhanced the increase in muscle mass during resistance training for males, but not for females. Creatine supplementation tended to enhance the increase in bench press strength, regardless of gender. Creatine supplementation had no effect on leg press strength. Supported by Muscle Tech. Research and Development Inc.
Bench press
Creatine
Creatine Monohydrate
Leg press
Strength Training
One-repetition maximum
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Citations (1)
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 = 13) or a placebo (Pl) (n = 13) at a dose of 0.3 g·kg−1 and 0.03 g·kg−1 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 < 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 × repetitions × 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.
Bench press
Creatine Monohydrate
Leg press
One-repetition maximum
Creatine
Strength Training
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The purpose of this research was to examine the effect of creatine monohydrate supplementation on muscle fitness of Ho Chi Minh City (HCMC) basketball players after 8 weeks of resistant training. In this study twelve male athletes of Ho Chi Minh basketball utilized a two–group match. Randomly assigned design in a single-blind fashion to either creatine (n=6, mean age: 25.50±2.95 years) or placebo (n=6, mean age: 23.83± 4.12 years) group with 8 weeks of resistant training was measured for muscular fitness: muscular strength used 1-RM testing for upper body strength (bench press test), leg strength (leg press test), handgrip test, and Sergeant jump test; muscular power used Wingate Anaerobic 30 cycle Test to evaluate Peak Power Output (PP); muscular endurance used Curl Up Test to evaluate abdominal strength. All data were analyzed by computer statistical program. Significant level was set at 0.05 The results of this study showed that there was a significant difference between creatine (105.00±13.784 kg) and Placebo group (85.00 ±15.166 kg) in mean bench press leg press (218.33±23.166(kg); 191.67±13.292 kg) and peak power (898.283±63.590 W; 831.000±32.437 W), relative peak power (11,967±0.585 W/kg; 10.917±0.741W/kg) and anaerobic capacity (9.517±0.256 W/kg; 9.000±0.410 W/kg). The muscular endurance was not statistically significant difference. It was concluded that after 8 weeks using creatine supplementation combined with resistant training and Creatine supplementation did not effect on muscular endurance, but had differences in the aspect of statistic significance in muscular strength and muscular power of HCMC basketball athletes.
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Creatine
Leg press
Creatine Monohydrate
Vertical jump
Basketball
Wingate test
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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.
Bench press
Creatine
Creatine Monohydrate
Strength Training
Leg press
One-repetition maximum
Cite
Citations (136)
Bench press
Creatine
Creatine Monohydrate
Leg press
One-repetition maximum
Strength Training
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The purpose of this study was to investigate the effects of a manual resistance training (MRT) program on muscular strength and endurance and to compare these effects with those of an identically structured weight resistance training (WRT) program. To do this, 84 healthy college students were randomly assigned to either an MRT (n = 53, mean +/- SD: age 25.6 +/- 6.0 years, height 170.1 +/- 8.1 cm, body mass 73.9 +/- 16.0 kg, and body fat 24.6 +/- 8.7%) or WRT (n = 31, mean +/- SD: age 25.5 +/- 5.2 years; height 169.6 +/- 10.1 cm, body mass 75.0 +/- 17.4 kg, and body fat 24.7 +/- 8.5%) group and engaged in a 14-week training program. Each participant's performance was assessed before and immediately after the 14-week training period. Muscular strength was assessed by the one-repetition maximum (1RM) bench press test and the 1RM squat test. Muscular endurance was recorded as the maximum number of repetitions performed with 70% of pretraining 1RM for the bench press and squat exercises. There were no significant differences between the MRT and WRT groups at baseline for muscular strength (p > 0.36) or muscular endurance (p > 0.46). Compared with baseline values, the 14-week training programs produced significant (p < 0.001) improvements in muscular strength and muscular endurance of the MRT and WRT groups. However, no significant difference was observed between the MRT and WRT groups for muscular strength (p > 0.22) or for muscular endurance (p > 0.09) after training. The improvements in muscular strength and muscular endurance after a 14-week MRT program in the present study were similar to those produced by a WRT program, and well-designed MRT exercises seem to be effective for improving muscular fitness.
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Squat
Leg press
One-repetition maximum
Strength Training
Muscular fatigue
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Bench press
Creatine Monohydrate
Creatine
Leg press
One-repetition maximum
Sports medicine
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