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Creatine supplementation enhances muscular performance during high-intensity resistance exercise
J S Volek1, W J Kraemer, J A Bush
1Center for Sports Medicine, Pennsylvania State University, University Park 16802, USA.
Journal of the American Dietetic Association
|July 1, 1997
Summary
One week of creatine monohydrate supplementation significantly improved muscular performance in high-intensity exercises like the bench press and jump squat. This oral supplement also led to a slight increase in body mass.
Area of Science:
- Exercise Physiology
- Nutritional Biochemistry
Background:
- Creatine monohydrate is a popular supplement for enhancing athletic performance.
- Its effects on muscular performance during repeated high-intensity resistance exercise require further investigation.
Purpose of the Study:
- To determine the impact of oral creatine monohydrate supplementation on muscular performance during repeated sets of high-intensity resistance exercises.
- To assess changes in power output, repetitions, and physiological markers like lactate concentrations.
Main Methods:
- Fourteen active men were randomized into creatine or placebo groups.
- Participants underwent bench press and jump squat protocols before and after supplementation periods.
- Supplementation involved 25 g/day of creatine monohydrate or placebo for one week between testing sessions.
Main Results:
- Creatine supplementation significantly increased repetitions in bench presses and peak power output in jump squats.
- Post-exercise lactate levels were higher after bench presses with creatine but not jump squats.
- A significant increase in body mass (1.4 kg) was observed with creatine supplementation.
Conclusions:
- One week of daily creatine monohydrate supplementation (25 g/day) effectively enhances muscular performance in repeated high-intensity resistance exercises.
- Creatine supplementation may influence metabolic responses, as indicated by altered lactate concentrations.