Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study

Area of Science:

• Exercise Physiology
• Nutritional Science
• Sports Performance

Background:

• Creatine supplementation enhances the phosphagen system by increasing available creatine and phosphocreatine for ATP replenishment.
• Multi-ingredient performance supplements (MIPS) combine various compounds to potentially enhance athletic outcomes.
• Understanding the specific effects of creatine-based MIPS on strength and power is crucial for optimizing training protocols.

Purpose of the Study:

• To evaluate the impact of a creatine and electrolyte formulated MIPS on maximal strength and power performance.
• To compare the effects of MIPS against a placebo over a 6-week supplementation period.
• To assess changes in key performance indicators including maximal strength, power output, and force development.

Main Methods:

• Twenty-two recreationally trained subjects participated in a 6-week double-blind supplementation study.
• Performance was assessed via one-repetition maximum (1RM) tests for bench press and back squat, and maximal repetition tests at 80% of 1RM.
• Statistical analysis using a two-way mixed ANCOVA determined significant differences between the MIPS and placebo groups.

Main Results:

• The MIPS group showed a significant 13.4% increase in back squat 1RM, while the placebo group showed a decrease.
• Bench press maximal strength increased significantly by 5.9% in the MIPS group, compared to a non-significant increase in the placebo group.
• Significant improvements in total concentric work and mean power were observed in the MIPS group during the maximal repetition bench press test.

Conclusions:

• The creatine and electrolyte MIPS demonstrated significant benefits for strength and power in recreationally trained individuals.
• Maximal strength gains in both bench press and back squat were notably enhanced by MIPS supplementation.
• The MIPS formulation proved effective in improving performance metrics related to muscular endurance and power output during repetitive tasks.