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Pashayee-Khamene F, Heidari Z, Asbaghi O, Ashtary-Larky D, Goudarzi K, Forbes SC, Candow DG, Bagheri R, Ghanavati M, Dutheil F. Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. J Int Soc Sports Nutr 2024; 21:2380058. [PMID: 39042054 PMCID: PMC11268231 DOI: 10.1080/15502783.2024.2380058] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/06/2024] [Accepted: 07/02/2024] [Indexed: 07/24/2024] Open
Abstract
BACKGROUND Despite the robust evidence demonstrating positive effects from creatine supplementation (primarily when associated with resistance training) on measures of body composition, there is a lack of a comprehensive evaluation regarding the influence of creatine protocol parameters (including dose and form) on body mass and estimates of fat-free and fat mass. METHODS Randomized controlled trials (RCTs) evaluating the effect of creatine supplementation on body composition were included. Electronic databases, including PubMed, Web of Science, and Scopus were searched up to July 2023. Heterogeneity tests were performed. Random effect models were assessed based on the heterogeneity tests, and pooled data were examined to determine the weighted mean difference (WMD) with a 95% confidence interval (CI). RESULTS From 4831 initial records, a total of 143 studies met the inclusion criteria. Creatine supplementation increased body mass (WMD: 0.86 kg; 95% CI: 0.76 to 0.96, I2 = 0%) and fat-free mass (WMD: 0.82 kg; 95% CI: 0.57 to 1.06, I2 = 0%) while reducing body fat percentage (WMD: -0.28 %; 95% CI: -0.47 to -0.09; I2 = 0%). Studies that incorporated a maintenance dose of creatine or performed resistance training in conjunction with supplementation had greater effects on body composition. CONCLUSION Creatine supplementation has a small effect on body mass and estimates of fat-free mass and body fat percentage. These findings were more robust when combined with resistance training.
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Affiliation(s)
| | - Zeinab Heidari
- Ahvaz Jundishapur University of Medical Sciences, Student research committee, Ahvaz, Iran
| | - Omid Asbaghi
- Shahid Beheshti University of Medical Sciences, Cancer Research Center, Tehran, Iran
| | - Damoon Ashtary-Larky
- Ahvaz Jundishapur University of Medical Sciences, Nutrition and Metabolic Diseases Research Center, Ahvaz, Iran
| | - Kian Goudarzi
- Shahid Beheshti University of Medical Sciences, Faculty of Medicine, Tehran, Iran
| | - Scott C Forbes
- Brandon University, Department of Physical Education Studies, Brandon, MB, Canada
| | - Darren G. Candow
- University of Regina, Faculty of Kinesiology and Health Studies, Regina, SK, Canada
| | - Reza Bagheri
- University of Isfahan, Department of Exercise Physiology, Isfahan, Iran
| | - Matin Ghanavati
- Shahid Beheshti University of Medical Sciences, National Nutrition and Food Technology Research Institute, (Faculty of Nutrition Science and Food Technology), Tehran, Iran
| | - Fred Dutheil
- University Hospital of Clermont–Ferrand, Université Clermont Auvergne, CNRS, LaPSCo, Physiological and Psychosocial Stress, CHU Clermont–Ferrand, Occupational and Environmental Medicine, Clermont–Ferrand, France
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Furtado ETF, Oliveira JPLDE, Pereira ISB, Veiga EP, Silva SFDA, Abreu WCDE. Short term creatine loading improves strength endurance even without changing maximal strength, RPE, fatigue index, blood lactate, and mode state. AN ACAD BRAS CIENC 2024; 96:e20230559. [PMID: 38747788 DOI: 10.1590/0001-3765202420230559] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/18/2023] [Accepted: 01/16/2024] [Indexed: 06/15/2024] Open
Abstract
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.
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Affiliation(s)
- Edilson Tadeu F Furtado
- Universidade Federal de Lavras, Departamento de Nutrição, Faculdade de Ciências da Saúde, Trevo Rotatório Professor Edmir Sá Santos, s/n, 37203-202 Lavras, MG, Brazil
| | - João Paulo L DE Oliveira
- Universidade Federal de Lavras, Departamento de Nutrição, Faculdade de Ciências da Saúde, Trevo Rotatório Professor Edmir Sá Santos, s/n, 37203-202 Lavras, MG, Brazil
| | - Isabela S B Pereira
- Universidade Federal de Lavras, Departamento de Nutrição, Faculdade de Ciências da Saúde, Trevo Rotatório Professor Edmir Sá Santos, s/n, 37203-202 Lavras, MG, Brazil
| | - Elayne P Veiga
- Faculdade Presbiteriana Gammon, Educação Física, Praça Dr. Augusto Silva, 616, 37200-000 Lavras, MG, Brazil
| | - Sandro F DA Silva
- Universidade Federal de Lavras, Faculdade de Ciências da Saúde, Departamento de Educação Física, Trevo Rotatório Professor Edmir Sá Santos, s/n, 37203-202 Lavras, MG, Brazil
| | - Wilson César DE Abreu
- Universidade Federal de Lavras, Departamento de Nutrição, Faculdade de Ciências da Saúde, Trevo Rotatório Professor Edmir Sá Santos, s/n, 37203-202 Lavras, MG, Brazil
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Marinho AH, Silva-Cavalcante MD, Cristina-Souza G, Sousa FADB, Ataide-Silva T, Bertuzzi R, de Araujo GG, Lima-Silva AE. Caffeine, but Not Creatine, Improves Anaerobic Power Without Altering Anaerobic Capacity in Healthy Men During a Wingate Anaerobic Test. Int J Sport Nutr Exerc Metab 2024; 34:137-144. [PMID: 38458183 DOI: 10.1123/ijsnem.2023-0191] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/06/2023] [Revised: 01/08/2024] [Accepted: 01/26/2024] [Indexed: 03/10/2024]
Abstract
There is a lack of evidence on the additional benefits of combining caffeine (CAF) and creatine (CRE) supplementation on anaerobic power and capacity. Thus, the aim of the present study was to test the effects of combined and isolated supplementation of CAF and CRE on anaerobic power and capacity. Twenty-four healthy men performed a baseline Wingate anaerobic test and were then allocated into a CRE (n = 12) or placebo (PLA; n = 12) group. The CRE group ingested 20 g/day of CRE for 8 days, while the PLA group ingested 20 g/day of maltodextrin for the same period. On the sixth and eighth days of the loading period, both groups performed a Wingate anaerobic test 1 hr after either CAF (5 mg/kg of body mass; CRE + CAF and PLA + CAF conditions) or PLA (5 mg/kg of body mass of cellulose; CRE + PLA and PLA + PLA conditions) ingestion. After the loading period, changes in body mass were greater (p < .05) in the CRE (+0.87 ± 0.23 kg) than in the PLA group (+0.13 ± 0.27 kg). In both groups, peak power was higher (p = .01) in the CAF (1,033.4 ± 209.3 W) than in the PLA trial (1,003.3 ± 204.4 W), but mean power was not different between PLA and CAF trials (p > .05). In conclusion, CAF, but not CRE ingestion, increases anaerobic power. Conversely, neither CRE nor CAF has an effect on anaerobic capacity.
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Affiliation(s)
- Alisson Henrique Marinho
- Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, AL, Brazil
- Department of Physical Education, Federal University of Paraná, Curitiba, PR, Brazil
- Human Performance Research Group, Federal University of Technology Paraná, Curitiba, PR, Brazil
| | - Marcos David Silva-Cavalcante
- Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, AL, Brazil
| | - Gislaine Cristina-Souza
- Human Performance Research Group, Federal University of Technology Paraná, Curitiba, PR, Brazil
- Nutrition and Exercise Research Group, State University of Minas Gerais, Passos, MG, Brazil
| | - Filipe Antonio de Barros Sousa
- Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, AL, Brazil
| | - Thays Ataide-Silva
- Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, AL, Brazil
| | - Romulo Bertuzzi
- Endurance Performance Research Group (GEDAE-USP), University of São Paulo, São Paulo, SP, Brazil
| | - Gustavo Gomes de Araujo
- Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, AL, Brazil
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Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Sports Med 2023; 53:1017-1027. [PMID: 36877404 DOI: 10.1007/s40279-023-01823-2] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 02/08/2023] [Indexed: 03/07/2023]
Abstract
BACKGROUND There is robust evidence that creatine monohydrate supplementation can enhance short-term high-intensity exercise in athletes. However, the effect of creatine monohydrate supplementation on aerobic performance and its role during aerobic activities is still controversial. OBJECTIVE The purpose of this systematic review and meta-analysis was to evaluate the supplementation effects of creatine monohydrate on endurance performance in a trained population. METHODS The search strategy in this systematic review and meta-analysis was designed following Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines, and PubMed/MEDLINE, Web of Science, and Scopus databases were explored from inception until 19 May, 2022. Only human experimental trials, controlled with a placebo group, evaluating the effects of creatine monohydrate supplementation on endurance performance in a trained population were analyzed in this systematic review and meta-analysis. The methodological quality of included studies was evaluated using the Physiotherapy Evidence Database (PEDro) scale. RESULTS A total of 13 studies satisfied all the eligibility criteria and were included in this systematic review and meta-analysis. The results for the pooled meta-analysis showed a non-significant change in endurance performance after creatine monohydrate supplementation in a trained population (p = 0.47), with a trivial negative effect (pooled standardized mean difference = - 0.07 [95% confidence interval - 0.32 to 0.18]; I2 = 34.75%). Further, after excluding the studies not evenly distributed around the base of the funnel plot, the results were similar (pooled standardized mean difference = - 0.07 [95% confidence interval - 0.27 to 0.13]; I2 = 0%; p = 0.49). CONCLUSIONS Creatine monohydrate supplementation was shown to be ineffective on endurance performance in a trained population. CLINICAL TRIAL REGISTRATION The study protocol was registered in the Prospective Register of Systematic Review (PROSPERO) with the following registration number: CRD42022327368.
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Marinho AH, Gonçalves JS, Araújo PK, Lima-Silva AE, Ataide-Silva T, de Araujo GG. Effects of creatine and caffeine ingestion in combination on exercise performance: A systematic review. Crit Rev Food Sci Nutr 2021:1-14. [PMID: 34845944 DOI: 10.1080/10408398.2021.2007470] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/19/2022]
Abstract
Creatine (CRE) and caffeine (CAF) have been used as ergogenic aids to improve exercise performance. The present study reviewed the current evidence supporting the additional use of CAF intake during or after the CRE loading on exercise performance. The search was carried out in eight databases, with the methodological quality of the studies assessed via the QualSyst tool. From ten studies that met the criteria for inclusion, six had strong, three moderate, and one weak methodological quality. CAF was ingested ∼1 h before the performance trial (5-7 mg.kg-1) after a CRE loading period (5-6 days with 0.3 g.kg-1.d-1) in five studies, with the combination CAF + CRE providing additional ergogenic effect compared to CRE alone in three of these studies. Furthermore, CAF was ingested daily during the CRE loading protocol in five studies, with CAF showing additive benefits compared to CRE alone only in one study (3 g.d-1 of CRE during 3 days + 6 mg.kg-1 of CAF for 3 days). The combination CAF + CRE seems to provide additional benefits to exercise performance when CAF is acutely ingested after a CRE loading. There is, however, no apparent benefit in ingesting CAF during a CRE loading period.
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Affiliation(s)
- Alisson H Marinho
- Post Graduate Nutrition Program, Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil.,Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, Brazil
| | | | - Palloma K Araújo
- Post Graduate Nutrition Program, Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil.,Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil
| | - Adriano E Lima-Silva
- Human Performance Research Group, Federal University of Technology Parana, Curitiba, Brazil
| | - Thays Ataide-Silva
- Post Graduate Nutrition Program, Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil.,Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil
| | - Gustavo G de Araujo
- Post Graduate Nutrition Program, Faculty of Nutrition, Federal University of Alagoas, Maceió, Brazil.,Laboratory of Applied Sports Science, Institute of Physical Education and Sports, Federal University of Alagoas, Maceió, Brazil
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Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients 2021; 13:1915. [PMID: 34199588 PMCID: PMC8228369 DOI: 10.3390/nu13061915] [Citation(s) in RCA: 33] [Impact Index Per Article: 11.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/19/2021] [Revised: 05/27/2021] [Accepted: 05/30/2021] [Indexed: 02/06/2023] Open
Abstract
Creatine is one of the most studied and popular ergogenic aids for athletes and recreational weightlifters seeking to improve sport and exercise performance, augment exercise training adaptations, and mitigate recovery time. Studies consistently reveal that creatine supplementation exerts positive ergogenic effects on single and multiple bouts of short-duration, high-intensity exercise activities, in addition to potentiating exercise training adaptations. In this respect, supplementation consistently demonstrates the ability to enlarge the pool of intracellular creatine, leading to an amplification of the cell's ability to resynthesize adenosine triphosphate. This intracellular expansion is associated with several performance outcomes, including increases in maximal strength (low-speed strength), maximal work output, power production (high-speed strength), sprint performance, and fat-free mass. Additionally, creatine supplementation may speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential. Conversely, contradictory findings exist in the literature regarding the potential ergogenic benefits of creatine during intermittent and continuous endurance-type exercise, as well as in those athletic tasks where an increase in body mass may hinder enhanced performance. The purpose of this review was to summarize the existing literature surrounding the efficacy of creatine supplementation on exercise and sports performance, along with recovery factors in healthy populations.
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Affiliation(s)
- Benjamin Wax
- Applied Physiology Laboratory, Department of Kinesiology, Mississippi State University, Mississippi State, MS 39759, USA
| | - Chad M. Kerksick
- Exercise & Performance Nutrition Laboratory, College of Science, Technology, and Health, Lindenwood University, St. Charles, MO 63301, USA
| | - Andrew R. Jagim
- Sports Medicine, Mayo Clinic Health System, La Crosse, WI 54601, USA;
| | - Jerry J. Mayo
- Department of Nutrition and Family Sciences, University of Central Arkansas, Conway, AR 72035, USA;
| | - Brian C. Lyons
- Health, Kinesiology, and Sport Management Department, University of Wisconsin—Parkside, Kenosha, WI 53141, USA;
| | - Richard B. Kreider
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX 77843, USA;
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Nutrition and physical activity interventions for the general population with and without cardiometabolic risk: a scoping review. Public Health Nutr 2021; 24:4718-4736. [PMID: 34030758 DOI: 10.1017/s1368980021002184] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/17/2022]
Abstract
OBJECTIVE The objective of this scoping review was to examine the research question: In the adults with or without cardiometabolic risk, what is the availability of literature examining interventions to improve or maintain nutrition and physical activity-related outcomes? Sub-topics included: (1) behaviour counseling or coaching from a dietitian/nutritionist or exercise practitioner, (2) mobile applications to improve nutrition and physical activity and (3) nutritional ergogenic aids. DESIGN The current study is a scoping review. A literature search of the Medline Complete, CINAHL Complete, Cochrane Database of Systematic Reviews and other databases was conducted to identify articles published in the English language from January 2005 until May 2020. Data were synthesised using bubble charts and heat maps. SETTING Out-patient, community and workplace. PARTICIPANTS Adults with or without cardiometabolic risk factors living in economically developed countries. RESULTS Searches resulted in 19 474 unique articles and 170 articles were included in this scoping review, including one guideline, thirty systematic reviews (SR), 134 randomised controlled trials and five non-randomised trials. Mobile applications (n 37) as well as ergogenic aids (n 87) have been addressed in several recent studies, including SR. While primary research has examined the effect of individual-level nutrition and physical activity counseling or coaching from a dietitian/nutritionist and/or exercise practitioner (n 48), interventions provided by these practitioners have not been recently synthesised in SR. CONCLUSION SR of behaviour counseling or coaching provided by a dietitian/nutritionist and/or exercise practitioner are needed and can inform practice for practitioners working with individuals who are healthy or have cardiometabolic risk.
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Short-Term Creatine Loading Improves Total Work and Repetitions to Failure but Not Load-Velocity Characteristics in Strength-Trained Men. Nutrients 2021; 13:nu13030826. [PMID: 33802283 PMCID: PMC8001551 DOI: 10.3390/nu13030826] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/12/2021] [Revised: 02/07/2021] [Accepted: 02/25/2021] [Indexed: 11/16/2022] Open
Abstract
This study assessed the effects of a 7-day creatine (CRE) supplementation on the load–velocity profile and repeated sub-maximal bouts in the deep squat using mean propulsive velocity (MPV) and mean propulsive power (MPP). Eleven strength-trained men (31.4 ± 5.4 years) supplemented 0.3 g·kg−1·d−1 CRE or a placebo (PLA, maltodextrin) for seven days in a randomized order, separated by a 30-day washout period. Prior to and after the supplementation, the subjects performed an incremental maximal strength (1RM) test, as well as 3 × 10 repetitions and a repetitions-to-failure test (RFT), all at 70% 1RM. Maximal strength remained statistically unaltered in CRE (p = 0.107) and PLA (p = 0.568). No statistical main effect for time (p = 0.780) or interaction (p = 0.737) was observed for the load–velocity profile. The number of repetitions during RFT remained statistically unaltered in both conditions (CRE: +16.8 ± 32.8%, p = 0.112; PLA: +8.2 ± 47.2%, p = 0.370), but the effect size was larger in creatine compared to placebo (g = 0.51 vs. g = 0.01). The total work during RFT increased following creatine supplementation (+23.1 ± 35.9%, p = 0.043, g = 0.70) but remained statistically unaltered in the placebo condition (+15.0 ± 60.8%, p = 0.801, g = 0.08; between conditions: p = 0.410, g = 0.25). We showed that CRE loading over seven days did not affect load–velocity characteristics but may have increased total work and power output during submaximal deep squat protocols, as was indicated by moderate effect sizes.
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Soares Freitas Sampaio CR, Aidar FJ, Ferreira ARP, dos Santos JL, Marçal AC, de Matos DG, de Souza RF, Moreira OC, Guerra I, Fernandes Filho J, Marcucci-Barbosa LS, Nunes-Silva A, de Almeida-Neto PF, Cabral BGAT, Reis VM. Can Creatine Supplementation Interfere with Muscle Strength and Fatigue in Brazilian National Level Paralympic Powerlifting? Nutrients 2020; 12:nu12092492. [PMID: 32824920 PMCID: PMC7551857 DOI: 10.3390/nu12092492] [Citation(s) in RCA: 13] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/06/2020] [Revised: 08/10/2020] [Accepted: 08/14/2020] [Indexed: 12/11/2022] Open
Abstract
The aim of the present study was to analyze the effect of creatine (Cr) supplementation on peak torque (PT) and fatigue rate in Paralympic weightlifting athletes. Eight Paralympic powerlifting athletes participated in the study, with 25.40 ± 3.30 years and 70.30 ± 12.15 kg. The measurements of muscle strength, fatigue index (FI), peak torque (PT), force (kgf), force (N), rate of force development (RFD), and time to maximum isometric force (time) were determined by a Musclelab load cell. The study was performed in a single-blind manner, with subjects conducting the experiments first with placebo supplementation and then, following a 7-day washout period, beginning the same protocol with creatine supplementation for 7 days. This sequence was chosen because of the lengthy washout of creatine. Regarding the comparison between conditions, Cr supplementation did not show effects on the variables of muscle force, peak torque, RFD, and time to maximum isometric force (p > 0.05). However, when comparing the results of the moments with the use of Cr and placebo, a difference was observed for the FI after seven days (U3: 1.12; 95% CI: (0.03, 2.27); p = 0.02); therefore, the FI was higher for placebo. Creatine supplementation has a positive effect on the performance of Paralympic powerlifting athletes, reducing fatigue index, and keeping the force levels as well as PT.
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Affiliation(s)
- Carlos Rodrigo Soares Freitas Sampaio
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GPEPS), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil; (C.R.S.F.S.); (A.C.M.); (D.G.d.M.); (R.F.d.S.)
| | - Felipe J. Aidar
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GPEPS), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil; (C.R.S.F.S.); (A.C.M.); (D.G.d.M.); (R.F.d.S.)
- Department of Physical Education, Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil
- Program of Physical Education, Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil
- Program of Physiological Science, Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil
- Correspondence: ; Tel.: +55-799-9685-7777
| | - Alexandre R. P. Ferreira
- College of Physical Education and Exercise Science, University of Brasília (UnB), Brasília 70910-900, Brazil;
| | - Jymmys Lopes dos Santos
- Program in Biotechnology, Northeast Network in Biotechnology (RENORBIO), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil;
| | - Anderson Carlos Marçal
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GPEPS), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil; (C.R.S.F.S.); (A.C.M.); (D.G.d.M.); (R.F.d.S.)
- Program of Physical Education, Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil
| | - Dihogo Gama de Matos
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GPEPS), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil; (C.R.S.F.S.); (A.C.M.); (D.G.d.M.); (R.F.d.S.)
| | - Raphael Fabrício de Souza
- Group of Studies and Research of Performance, Sport, Health and Paralympic Sports (GPEPS), Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil; (C.R.S.F.S.); (A.C.M.); (D.G.d.M.); (R.F.d.S.)
- Department of Physical Education, Federal University of Sergipe (UFS), São Cristovão 49100-000, Sergipe, Brazil
| | - Osvaldo Costa Moreira
- Institute of Biological Sciences and Health, Federal University of Viçosa, Campus Florestal, Minas Gerais 35690-000, Brazil;
| | - Ialuska Guerra
- Federal Institute of Education, Science and Technology of Ceará (IFCE), Campus of Juazeiro do Norte, Ceará 63040-540, Brazil;
| | - José Fernandes Filho
- Brazilian Paralympic Academy, Brazilian Paralympic Committee, São Paulo 04329-000, SP, Brazil;
| | - Lucas Soares Marcucci-Barbosa
- Laboratory of Inflammation and Exercise Immunology, Sports Center, Physical Education Scholl, Federal University of OuroPreto (UFOP), OuroPreto, Minas Gerais 35400-000, Brazil; (L.S.M.-B.); (A.N.-S.)
| | - Albená Nunes-Silva
- Laboratory of Inflammation and Exercise Immunology, Sports Center, Physical Education Scholl, Federal University of OuroPreto (UFOP), OuroPreto, Minas Gerais 35400-000, Brazil; (L.S.M.-B.); (A.N.-S.)
| | - Paulo Francisco de Almeida-Neto
- Department of Physical Education, Federal University of Rio Grande do Norte (UFRN), Natal, Rio Grande do Norte 59078-970, Brazil; (P.F.d.A.-N.); (B.G.A.T.C.)
| | - Breno Guilherme Araújo Tinoco Cabral
- Department of Physical Education, Federal University of Rio Grande do Norte (UFRN), Natal, Rio Grande do Norte 59078-970, Brazil; (P.F.d.A.-N.); (B.G.A.T.C.)
| | - Victor Machado Reis
- Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), Trásos Montes and Alto Douro University, 5001-801 Vila Real, Portugal;
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Hummer E, Suprak DN, Buddhadev HH, Brilla L, San Juan JG. Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study. J Int Soc Sports Nutr 2019; 16:24. [PMID: 31126306 PMCID: PMC6534934 DOI: 10.1186/s12970-019-0291-x] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/04/2019] [Accepted: 05/19/2019] [Indexed: 12/02/2022] Open
Abstract
Background Creatine supplementation aids the Phosphagen system by increasing the amount of free creatine and phosphocreatine available to replenish adenosine triphosphate. The purpose of this study was to investigate the effects of a creatine and electrolyte formulated multi-ingredient performance supplement (MIPS) on strength and power performance compared to a placebo. Maximal strength along with total concentric work, mean rate of force development (mRFD), mean power, peak power, and peak force for both bench press and back squat were determined at pre-test and post-test separated by 6 weeks of supplementation. Methods Twenty-two subjects (6 females, 21 ± 2 yrs., 72.46 ± 11.18 kg, 1.72 ± 0.09 m) performed a one-repetition maximum (1RM) for back squat and bench press. Eighty percent of the subject’s pre-test 1RM was used for a maximal repetition test to assess performance variables. Testing was separated by 6 weeks of supplementation of a MIPS dose per day in a double-blind fashion for comparison. A two-way mixed analysis of covariance (ANCOVA) was applied with an alpha level of 0.05. Results For their back squat 1RM, the MIPS group displayed significant increase of 13.4% (95% CI: 2.77, 23.8%) while placebo displayed a decrease of − 0.2% (95% CI: − 1.46, 2.87%) (p = 0.047, ηp2 = 0.201). The MIPS displayed a significant increase of 5.9% (95% CI: 2.5, 10.1%) and placebo displayed a non-significant increase of 0.7% (95% CI: − 3.49, 3.9%) in bench press maximal strength (p = 0.033,0.217). The MIPS group displayed a significant increase as well in total concentric work (26.5, 95% CI: 6.07, 46.87%, p = 0.008, ηp2 = 0.330) and mean power (17.9, 95% CI: 3.42, 32.46%, p = 0.003, ηp2 = 0.402) for the maximal repetition bench press test at 80% of their 1RM. Conclusions The MIPS was found to be beneficial to recreationally trained individuals compared to a placebo. The greatest benefits are seen in bench press and back squat maximal strength as well as multiple repetition tests to fatigue during the bench press exercise.
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Affiliation(s)
- Erik Hummer
- The University of Tennessee, 1914 Andy Holt Ave, Knoxville, TN, 37996, USA
| | - David N Suprak
- Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA
| | - Harsh H Buddhadev
- Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA
| | - Lorrie Brilla
- Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA.
| | - Jun G San Juan
- Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA
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11
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de Poli RDAB, Roncada LH, Malta EDS, Artioli GG, Bertuzzi R, Zagatto AM. Creatine Supplementation Improves Phosphagen Energy Pathway During Supramaximal Effort, but Does Not Improve Anaerobic Capacity or Performance. Front Physiol 2019; 10:352. [PMID: 31024332 PMCID: PMC6468287 DOI: 10.3389/fphys.2019.00352] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/01/2018] [Accepted: 03/14/2019] [Indexed: 11/13/2022] Open
Abstract
This study aimed to investigate the effects of short-duration creatine monohydrate supplementation on anaerobic capacity (AC), anaerobic energy pathways, and time-to-exhaustion during high-intensity running. Fourteen healthy men underwent a graded exercise test (GXT) followed by a O2max confirmation test, 5 submaximal efforts, and 4 supramaximal running bouts at 115% of V˙O2max intensity (the first two supramaximal sessions were applied as familiarization trials) to measure the AC using two procedures; the maximum accumulated oxygen deficit (MAOD) and non-oxidative pathways energetics sum (AC[La-]+EPOCfast). The investigation was conducted in a single-blind and placebo-controlled manner, with participants performing the efforts first after being supplemented with a placebo (dextrose 20 g⋅day-1 for 5 days), and then, after a 7 day “placebo” washout period, they started the same procedure under creatine supplementation (20 g⋅day-1 for 5 days. This order was chosen due to the prolonged washout of creatine. MAOD was not different between placebo (3.35 ± 0.65 L) and creatine conditions (3.39 ± 0.79 L; P = 0.58) and presented a negligible effect [effect size (ES) = 0.08], similar to, AC[La-]+EPOCfast (placebo condition (3.66 ± 0.79 Land under creatine ingestion 3.82 ± 0.85 L; P = 0.07) presenting a small effect (ES = 0.20). The energetics from the phosphagen pathway increased significantly after creatine supplementation (1.66 ± 0.40 L) compared to the placebo condition (1.55 ± 0.42 L; P = 0.03). However, the glycolytic and oxidative pathways were not different between conditions. Furthermore, time to exhaustion did not differ between placebo (160.79 ± 37.76 s) and creatine conditions (163.64 ± 38.72; P = 0.49). Therefore, we can conclude that creatine supplementation improves the phosphagen energy contribution, but with no statistical effect on AC or time to exhaustion in supramaximal running.
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Affiliation(s)
- Rodrigo de Araujo Bonetti de Poli
- Laboratory of Physiology and Sport Performance (LAFIDE), São Paulo State University (UNESP), Bauru, Brazil.,Post-Graduate Program in Movement Sciences, São Paulo State University (UNESP), Bauru, Brazil
| | - Luan Henrique Roncada
- Laboratory of Physiology and Sport Performance (LAFIDE), São Paulo State University (UNESP), Bauru, Brazil.,Department of Physical Education, School of Science, São Paulo State University (UNESP), Bauru, Brazil
| | - Elvis de Souza Malta
- Laboratory of Physiology and Sport Performance (LAFIDE), São Paulo State University (UNESP), Bauru, Brazil.,Post-Graduate Program in Movement Sciences, São Paulo State University (UNESP), Bauru, Brazil
| | - Guilherme Giannini Artioli
- Applied Physiology and Nutrition Research Group, University of São Paulo (USP), São Paulo, Brazil.,School of Physical Education and Sport, University of São Paulo (USP), São Paulo, Brazil
| | - Rômulo Bertuzzi
- School of Physical Education and Sport, University of São Paulo (USP), São Paulo, Brazil
| | - Alessandro Moura Zagatto
- Laboratory of Physiology and Sport Performance (LAFIDE), São Paulo State University (UNESP), Bauru, Brazil.,Post-Graduate Program in Movement Sciences, São Paulo State University (UNESP), Bauru, Brazil.,Department of Physical Education, School of Science, São Paulo State University (UNESP), Bauru, Brazil
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12
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Ballmann CG, Maze SB, Wells AC, Marshall MM, Rogers RR. Effects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance. J Sports Sci 2018; 37:998-1003. [PMID: 30371146 DOI: 10.1080/02640414.2018.1538028] [Citation(s) in RCA: 18] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/28/2023]
Abstract
The purpose of this study was to examine the effects of short-term Rhodiola Rosea (Golden Root Extract (GRE)) supplementation on repeated Wingate performance. Eleven physically active college aged females were recruited for this study. In a within groups counterbalanced study design, participants were supplemented with either 1,500 mg/day of GRE or placebo (gluten-free cornstarch) for 3 days. Participants also took an additional 500 mg dose of corresponding treatment 30 minutes prior to testing of each trial. During each exercise trial, participants completed 3 × 15-second Wingate Anaerobic Tests (WAnTs) separated by 2-minute active recovery periods. Each exercise trial was separated by a 7 day washout period. Over the 3 × 15-second WAnTs, mean watts (p = 0.017, ES = 0.55), mean anaerobic capacity (p = 0.025, ES = 0.96), mean anaerobic power (p = 0.03, ES = 1.07), mean peak watts (p = 0.029,ES = 0.46), and mean total work (p = 0.017, ES = 0.49) were higher in the GRE treatment trial versus placebo. However, mean fatigue index (p = 0.094, ES = 0.39) was unaffected regardless of treatment. Our results show that GRE supplementation enhanced anaerobic exercise performance as measured through repeated WAnTs. GRE may possess ergogenic benefits and findings hold important implications for boosting anaerobic performance in repeated anaerobic bouts of exercise.
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Affiliation(s)
| | - Shelby B Maze
- a Department of Kinesiology , Samford University , Birmingham , AL , USA
| | - Abby C Wells
- a Department of Kinesiology , Samford University , Birmingham , AL , USA
| | - Mallory M Marshall
- a Department of Kinesiology , Samford University , Birmingham , AL , USA
| | - Rebecca R Rogers
- a Department of Kinesiology , Samford University , Birmingham , AL , USA
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13
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Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med 2018; 47:163-173. [PMID: 27328852 DOI: 10.1007/s40279-016-0571-4] [Citation(s) in RCA: 73] [Impact Index Per Article: 12.2] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/21/2023]
Abstract
BACKGROUND Creatine is the most widely used supplementation to increase performance in strength; however, the most recent meta-analysis focused specifically on supplementation responses in muscles of the lower limbs without regard to upper limbs. OBJECTIVE We aimed to systematically review the effect of creatine supplementation on upper limb strength performance. METHODS We conducted a systematic review and meta-analyses of all randomized controlled trials comparing creatine supplementation with a placebo, with strength performance measured in exercises shorter than 3 min in duration. The search strategy used the keywords 'creatine', 'supplementation', and 'performance'. Independent variables were age, sex and level of physical activity at baseline, while dependent variables were creatine loading, total dose, duration, time interval between baseline (T0) and the end of the supplementation (T1), and any training during supplementation. We conducted three meta-analyses: at T0 and T1, and on changes between T0 and T1. Each meta-analysis was stratified within upper limb muscle groups. RESULTS We included 53 studies (563 individuals in the creatine supplementation group and 575 controls). Results did not differ at T0, while, at T1, the effect size (ES) for bench press and chest press were 0.265 (95 % CI 0.132-0.398; p < 0.001) and 0.677 (95 % CI 0.149-1.206; p = 0.012), respectively. Overall, pectoral ES was 0.289 (95 % CI 0.160-0.419; p = 0.000), and global upper limb ES was 0.317 (95 % CI 0.185-0.449; p < 0.001). Meta-analysis of changes between T0 and T1 gave similar results. The meta-regression showed no link with characteristics of population or supplementation, demonstrating the efficacy of creatine independently of all listed conditions. CONCLUSION Creatine supplementation is effective in upper limb strength performance for exercise with a duration of less than 3 min, independent of population characteristics, training protocols, and supplementary doses or duration.
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14
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Wang CC, Lin SC, Hsu SC, Yang MT, Chan KH. Effects of Creatine Supplementation on Muscle Strength and Optimal Individual Post-Activation Potentiation Time of the Upper Body in Canoeists. Nutrients 2017; 9:nu9111169. [PMID: 29077022 PMCID: PMC5707641 DOI: 10.3390/nu9111169] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/29/2017] [Revised: 10/23/2017] [Accepted: 10/25/2017] [Indexed: 11/16/2022] Open
Abstract
Creatine supplementation reduces the impact of muscle fatigue on post-activation potentiation (PAP) of the lower body, but its effects on the upper body remain unknown. This study examined the effects of creatine supplementation on muscle strength, explosive power, and optimal individual PAP time of the upper body during a set of complex training bouts in canoeists. Seventeen male high school canoeists performed a bench row for one repetition at maximum strength and conducted complex training bouts to determine the optimal individual timing of PAP and distance of overhead medicine ball throw before and after the supplementation. Subjects were assigned to a creatine or placebo group, and later consumed 20 g of creatine or carboxymethyl cellulose per day for six days. After supplementation, the maximal strength in the creatine group significantly increased (p < 0.05). The optimal individual PAP time in the creatine group was significantly earlier than the pre-supplementation times (p < 0.05). There was no significant change in explosive power for either group. Our findings support the notion that creatine supplementation increases maximal strength and shortens the optimal individual PAP time of the upper body in high school athletes, but has no effect on explosive power. Moreover, it was found that the recovery time between a bench row and an overhead medicine ball throw in a complex training bout is an individual phenomenon.
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Affiliation(s)
- Chia-Chi Wang
- Athletic Department, National Taipei University of Business, Taipei 10051, Taiwan.
| | - Shu-Cheng Lin
- Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan 33301, Taiwan.
| | - Shu-Ching Hsu
- Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan 33301, Taiwan.
| | - Ming-Ta Yang
- Center for General Education, Taipei Medical University, Taipei 10031, Taiwan.
| | - Kuei-Hui Chan
- Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan 33301, Taiwan.
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15
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Abstract
Context: The use of creatine as a dietary supplement has become increasingly popular over the past several decades. Despite the popularity of creatine, questions remain with regard to dosing, effects on sports performance, and safety. Evidence Acquisition: PubMed was searched for articles published between 1980 and January 2017 using the terms creatine, creatine supplementation, sports performance, and dietary supplements. An additional Google search was performed to capture National Collegiate Athletic Association–specific creatine usage data and US dietary supplement and creatine sales. Study Design: Clinical review. Level of Evidence: Level 4. Results: Short-term use of creatine is considered safe and without significant adverse effects, although caution should be advised as the number of long-term studies is limited. Suggested dosing is variable, with many different regimens showing benefits. The safety of creatine supplementation has not been studied in children and adolescents. Currently, the scientific literature best supports creatine supplementation for increased performance in short-duration, maximal-intensity resistance training. Conclusion: While creatine appears to be safe and effective for particular settings, whether creatine supplementation leads to improved performance on the field of play remains unknown.
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Affiliation(s)
- Jessica Butts
- Departments of Family and Community Medicine & Orthopaedics and Rehabilitation, Penn State Milton S. Hershey Medical Center, Hershey, Pennsylvania
| | - Bret Jacobs
- Department of Orthopaedic Surgery, Division of Primary Care Sports Medicine, NYU Langone Medical Center, New York, New York
| | - Matthew Silvis
- Departments of Family and Community Medicine & Orthopaedics and Rehabilitation, Penn State Milton S. Hershey Medical Center, Hershey, Pennsylvania
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16
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Yáñez-Silva A, Buzzachera CF, Piçarro IDC, Januario RSB, Ferreira LHB, McAnulty SR, Utter AC, Souza-Junior TP. Effect of low dose, short-term creatine supplementation on muscle power output in elite youth soccer players. J Int Soc Sports Nutr 2017; 14:5. [PMID: 28190980 PMCID: PMC5296953 DOI: 10.1186/s12970-017-0162-2] [Citation(s) in RCA: 22] [Impact Index Per Article: 3.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/18/2016] [Accepted: 02/01/2017] [Indexed: 12/25/2022] Open
Abstract
Background To determine the effects of a low dose, short-term Creatine monohydrate (Cr) supplementation (0.03 g.kg.d−1 during 14 d) on muscle power output in elite youth soccer players. Methods Using a two-group matched, double blind, placebo-controlled design, nineteen male soccer players (mean age = 17.0 ± 0.5 years) were randomly assigned to either Cr (N = 9) or placebo (N = 10) group. Before and after supplementation, participants performed a 30s Wingate Anaerobic Test (WAnT) to assess peak power output (PPO), mean power output (MPO), fatigue index (FI), and total work. Results There were significant increases in both PPO and MPO after the Cr supplementation period (P ≤ 0.05) but not the placebo period. There were also significant increases in total work, but not FI, after the Cr supplementation and placebo periods (P ≤ 0.05). Notably, there were differences in total work between the Cr and placebo groups after (P ≤ 0.05) but not before the 14 d supplementation period. Conclusion There is substantial evidence to indicate that a low-dose, short-term oral Cr supplementation beneficially affected muscle power output in elite youth soccer players.
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Affiliation(s)
- Aquiles Yáñez-Silva
- Dirección de Investigación, Universidad Mayor Santiago de Chile; Universidad Santo Tomás, Talca. Chile. Carrera de Educación Física, Santiago de Chile, Chile
| | - Cosme F Buzzachera
- Department of Physical Education, North University of Parana, Londrina, Brazil
| | - Ivan Da C Piçarro
- School of Physical Education, Max Planck Faculty, Indaiatuba, Brazil
| | - Renata S B Januario
- Department of Physical Education, North University of Parana, Londrina, Brazil
| | - Luis H B Ferreira
- Department of Physical Education, Research Group on Metabolism, Nutrition and Strength Training, Curitiba, Brazil
| | - Steven R McAnulty
- Department of Health and Exercise Science, Appalachian State University, Boone, USA
| | - Alan C Utter
- Department of Health and Exercise Science, Appalachian State University, Boone, USA
| | - Tacito P Souza-Junior
- Department of Physical Education, Research Group on Metabolism, Nutrition and Strength Training, Curitiba, Brazil.,Department of Health and Exercise Science, Appalachian State University, Boone, USA
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17
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Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res 2016; 30:1438-46. [PMID: 26439785 DOI: 10.1519/jsc.0000000000001223] [Citation(s) in RCA: 8] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
The purpose of this study was to determine the effect of 5 days of creatine (CRE) loading alone or in combination with caffeine anhydrous (CAF) or coffee (COF) on upper-body and lower-body strength and sprint performance. Physically active males (n = 54; mean ± SD; age = 20.1 ± 2.1 years; weight = 78.8 ± 8.8 kg) completed baseline testing, consisting of 1 repetition maximum (1RM) and repetitions to fatigue with 80% 1RM for bench press and leg press, followed by a repeated sprint test of five, 10-second sprints separated by 60-second rest on a cycle ergometer to determine peak power (PP) and total power (TP). At least 72 hours later, subjects were randomly assigned to supplement with CRE (5 g of CRE monohydrate, 4 times per day; n = 14), CRE + CAF (CRE +300 mg·d of CAF; n = 13), CRE + COF (CRE +8.9 g of COF, yielding 303 mg of CAF; n = 13), or placebo (PLA; n = 14) for 5 days. Serum creatinine (CRN) was measured before and after supplementation, and on day 6, participants repeated pretesting procedures. Strength measures were improved in all groups (p ≤ 0.05), with no significant time × treatment interactions. No significant interaction or main effects were observed for PP. For TP, a time × sprint interaction was observed (p ≤ 0.05), with no significant interactions among treatment groups. A time × treatment interaction was observed for serum CRN values (p ≤ 0.05) that showed increases in all groups except PLA. Four subjects reported mild gastrointestinal discomfort with CRE + CAF, with no side effects reported in other groups. These findings suggest that neither CRE alone nor in combination with CAF or COF significantly affected performance compared with PLA.
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Affiliation(s)
- Eric T Trexler
- 1Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, North Carolina; 2Human Movement Sciences, Department of Allied Health Sciences, University of North Carolina, Chapel Hill, North Carolina; and 3School of Pharmacy, Division of Pharmacotherapy and Experimental Therapeutics, University of North Carolina, Chapel Hill, North Carolina
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18
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Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med 2016; 45:1285-1294. [PMID: 25946994 DOI: 10.1007/s40279-015-0337-4] [Citation(s) in RCA: 74] [Impact Index Per Article: 9.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/30/2022]
Abstract
BACKGROUND Creatine is the most widely used supplementation to increase strength performance. However, the few meta-analyses are more than 10 years old and suffer from inclusion bias such as the absence of randomization and placebo, the diversity of the inclusion criteria (aerobic/endurance, anaerobic/strength), no evaluation on specific muscles or group of muscles, and the considerable amount of conflicting results within the last decade. OBJECTIVE The objective of this systematic review was to evaluate meta-analyzed effects of creatine supplementation on lower limb strength performance. METHODS We conducted a systematic review and meta-analyses of all randomized controlled trials comparing creatine supplementation with a placebo, with strength performance of the lower limbs measured in exercises lasting less than 3 min. The search strategy used the keywords "creatine supplementation" and "performance". Dependent variables were creatine loading, total dose, duration, the time-intervals between baseline (T0) and the end of the supplementation (T1), as well as any training during supplementation. Independent variables were age, sex, and level of physical activity at baseline. We conducted meta-analyses at T1, and on changes between T0 and T1. Each meta-analysis was stratified within lower limb muscle groups and exercise tests. RESULTS We included 60 studies (646 individuals in the creatine supplementation group and 651 controls). At T1, the effect size (ES) among stratification for squat and leg press were, respectively, 0.336 (95 % CI 0.047-0.625, p = 0.023) and 0.297 (95 % CI 0.098-0.496, p = 0.003). Overall quadriceps ES was 0.266 (95 % CI 0.150-0.381, p < 0.001). Global lower limb ES was 0.235 (95 % CI 0.125-0.346, p < 0.001). Meta-analysis on changes between T0 and T1 gave similar results. The meta-regression showed no links with characteristics of population or of supplementation, demonstrating the creatine efficacy effects, independent of all listed conditions. CONCLUSION Creatine supplementation is effective in lower limb strength performance for exercise with a duration of less than 3 min, independent of population characteristic, training protocols, and supplementary doses and duration.
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Affiliation(s)
- Charlotte Lanhers
- Preventive and Occupational Medicine, University Hospital of Clermont-Ferrand (CHU), 58 rue Montalembert, Clermont-Ferrand, France
| | - Bruno Pereira
- Clinical research and innovation direction, University Hospital of Clermont-Ferrand (CHU), Clermont-Ferrand, France
| | - Geraldine Naughton
- School of Exercise Science, Australian Catholic University, Melbourne, VIC, Australia
| | - Marion Trousselard
- Neurophysiology of stress, Armies' Biomedical Research Institute, Armies' Health Service, Bretigny sur Orge, France
| | | | - Frédéric Dutheil
- School of Exercise Science, Australian Catholic University, Melbourne, VIC, Australia. .,Preventive and Occupational Medicine, University Hospital of Clermont-Ferrand (CHU), 58 rue Montalembert, Clermont-Ferrand, France. .,Laboratory of Metabolic Adaptations to Exercise in Physiological and Pathological Conditions EA3533, Blaise Pascal University, Clermont-Ferrand, France. .,Research Centre in Human Nutrition (CRNH) Auvergne, Clermont-Ferrand, France.
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19
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The Effects of Creatine Supplementation on Explosive Performance and Optimal Individual Postactivation Potentiation Time. Nutrients 2016; 8:143. [PMID: 26959056 PMCID: PMC4808872 DOI: 10.3390/nu8030143] [Citation(s) in RCA: 7] [Impact Index Per Article: 0.9] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/23/2015] [Revised: 02/25/2016] [Accepted: 02/29/2016] [Indexed: 11/17/2022] Open
Abstract
Creatine plays an important role in muscle energy metabolism. Postactivation potentiation (PAP) is a phenomenon that can acutely increase muscle power, but it is an individualized process that is influenced by muscle fatigue. This study examined the effects of creatine supplementation on explosive performance and the optimal individual PAP time during a set of complex training bouts. Thirty explosive athletes performed tests of back squat for one repetition maximum (1RM) strength and complex training bouts for determining the individual optimal timing of PAP, height and peak power of a counter movement jump before and after the supplementation. Subjects were assigned to a creatine or placebo group and then consumed 20 g of creatine or carboxymethyl cellulose per day for six days. After the supplementation, the 1RM strength in the creatine group significantly increased (p < 0.05). The optimal individual PAP time in the creatine group was also significant earlier than the pre-supplementation and post-supplementation of the placebo group (p < 0.05). There was no significant difference in jump performance between the groups. This study demonstrates that creatine supplementation improves maximal muscle strength and the optimal individual PAP time of complex training but has no effect on explosive performance.
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20
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Short-term creatine supplementation has no impact on upper-body anaerobic power in trained wrestlers. J Int Soc Sports Nutr 2015; 12:45. [PMID: 26664350 PMCID: PMC4673838 DOI: 10.1186/s12970-015-0107-6] [Citation(s) in RCA: 16] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/22/2015] [Accepted: 12/04/2015] [Indexed: 11/25/2022] Open
Abstract
Background Creatine (CR) is considered an effective nutritional supplement having ergogenic effects, which appears more pronounced in upper-body compared to lower-body exercise. Nevertheless, results regarding the impact of CR loading on repeated high-intensity arm-cranking exercise are scarce and in some cases conflicting. Interestingly, few of the conducted studies have structured their research designs to mimic real world sporting events. Therefore, our purpose was to address the hypothesis that CR ingestion would increase anaerobic power output in consecutive upper-body intermittent sprint performance (UBISP) tests designed to simulate wrestling matches on a competition-day. Methods In a double-blind, placebo-controlled, parallel-group study, 20 trained wrestlers were assigned to either placebo or CR supplemented group (0.3 g ∙ kg−1 of body mass per day). Four 6-min UBISP tests interspersed with 30-min recovery periods were performed before (trial 1) and after 5 days (trial 2) of supplementation. Each test consisted of six 15-s periods of arm-cranking at maximal executable cadence against resistance of 0.04 kg ∙ kg−1 body mass interspersed with 40-s unloaded easy cranking periods and 5-s acceleration intervals (T1–T4). Mean power (MP), peak power (PP), fatigue index and heart rate parameters were measured during UBISP tests. Also, body weight and hydration status were assessed. Principle measures were statistical analysed with mixed-model ANOVAs. Results Mean individual CR consumption in the CR group was 24.8 ± 2.5 g ∙ d−1. No significant (P > 0.05) differences occurred in body mass or hydration status indices between the groups or across trials. MP, PP and fatigue index responses were unaffected by supplementation; although, a significant reduction in MP and PP did occurred from T1 to T4 in both trial 1 and 2 (P < 0.001). Overall heart rate responses in the tests tended to be higher in the CR than PLC group (P < 0.05); but, trends in responses in trials and tests were comparable (P > 0.05). Conclusion These results suggest that 5-day CR supplementation has no impact on upper-body muscle anaerobic power output in consecutive UBISP anaerobic tests mimicking wrestling matches on a competition day.
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Kim J, Lee J, Kim S, Yoon D, Kim J, Sung DJ. Role of creatine supplementation in exercise-induced muscle damage: A mini review. J Exerc Rehabil 2015; 11:244-50. [PMID: 26535213 PMCID: PMC4625651 DOI: 10.12965/jer.150237] [Citation(s) in RCA: 19] [Impact Index Per Article: 2.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/29/2015] [Accepted: 10/14/2015] [Indexed: 11/22/2022] Open
Abstract
Muscle damage is induced by both high-intensity resistance and endurance exercise. Creatine is a widely used dietary supplement to improve exercise performance by reducing exercise-induced muscle damage. Many researchers have suggested that taking creatine reduces muscle damage by decreasing the inflammatory response and oxidative stress, regulating calcium homeostasis, and activating satellite cells. However, the underlying mechanisms of creatine and muscle damage have not been clarified. Therefore, this review discusses the regulatory effects of creatine on muscle damage by compiling the information collected from basic science and sports science research.
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Affiliation(s)
- Jooyoung Kim
- College of Physical Education, Kookmin University, Seoul, Korea
| | - Joohyung Lee
- College of Physical Education, Kookmin University, Seoul, Korea
| | - Seungho Kim
- Department of Football Management, Munkyung College, Mungyeong, Korea
| | - Daeyoung Yoon
- Department of Football Management, Munkyung College, Mungyeong, Korea
| | - Jieun Kim
- College of Physical Education, Kookmin University, Seoul, Korea
| | - Dong Jun Sung
- Division of Sport Science, Konkuk University, Choongju, Korea
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Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. J Nutr Metab 2015; 2015:715859. [PMID: 25949823 PMCID: PMC4408745 DOI: 10.1155/2015/715859] [Citation(s) in RCA: 12] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/09/2014] [Accepted: 03/03/2015] [Indexed: 12/14/2022] Open
Abstract
The training regimens of modern-day athletes have evolved from the sole emphasis on a single fitness component (e.g., endurance athlete or resistance/strength athlete) to an integrative, multimode approach encompassing all four of the major fitness components: resistance (R), interval sprints (I), stretching (S), and endurance (E) training. Athletes rarely, if ever, focus their training on only one mode of exercise but instead routinely engage in a multimode training program. In addition, timed-daily protein (P) intake has become a hallmark for all athletes. Recent studies, including from our laboratory, have validated the effectiveness of this multimode paradigm (RISE) and protein-feeding regimen, which we have collectively termed PRISE. Unfortunately, sports nutrition recommendations and guidelines have lagged behind the PRISE integrative nutrition and training model and therefore limit an athletes' ability to succeed. Thus, it is the purpose of this review to provide a clearly defined roadmap linking specific performance enhancing diets (PEDs) with each PRISE component to facilitate optimal nourishment and ultimately optimal athletic performance.
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Camic CL, Housh TJ, Zuniga JM, Traylor DA, Bergstrom HC, Schmidt RJ, Johnson GO, Housh DJ. The effects of polyethylene glycosylated creatine supplementation on anaerobic performance measures and body composition. J Strength Cond Res 2014; 28:825-33. [PMID: 23897021 DOI: 10.1519/jsc.0b013e3182a361a5] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
The purpose of this study was to examine the effects of 28 days of polyethylene glycosylated creatine (PEG-creatine) supplementation (1.25 and 2.50 g·d) on anaerobic performance measures (vertical and broad jumps, 40-yard dash, 20-yard shuttle run, and 3-cone drill), upper- and lower-body muscular strength and endurance (bench press and leg extension), and body composition. This study used a randomized, double-blind, placebo-controlled parallel design. Seventy-seven adult men (mean age ± SD, 22.1 ± 2.5 years; body mass, 81.7 ± 10.8 kg) volunteered to participate and were randomly assigned to a placebo (n = 23), 1.25 g·d of PEG-creatine (n = 27), or 2.50 g·d of PEG-creatine (n = 27) group. The subjects performed anaerobic performance measures, muscular strength (one-repetition maximum [1RM]), and endurance (80% 1RM) tests for bench press and leg extension, and underwater weighing for the determination of body composition at day 0 (baseline), day 14, and day 28. The results indicated that there were improvements (p < 0.0167) in vertical jump, 20-yard shuttle run, 3-cone drill, muscular endurance for bench press, and body mass for at least one of the PEG-creatine groups without changes for the placebo group. Thus, the present results demonstrated that PEG-creatine supplementation at 1.25 or 2.50 g·d had an ergogenic effect on lower-body vertical power, agility, change-of-direction ability, upper-body muscular endurance, and body mass.
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Affiliation(s)
- Clayton L Camic
- 1Department of Exercise and Sport Science, Human Performance Laboratory, University of Wisconsin-La Crosse, La Crosse, Wisconsin; 2Department of Nutrition and Health Sciences, University of Nebraska-Lincoln, Lincoln, Nebraska; 3Department of Exercise Science, Creighton University, Omaha, Nebraska; and 4Department of Oral Biology, University of Nebraska Medical Center, Lincoln, Nebraska
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Ijichi T, Hasegawa Y, Morishima T, Kurihara T, Hamaoka T, Goto K. Effect of sprint training: training once daily versus twice every second day. Eur J Sport Sci 2014; 15:143-50. [PMID: 24993562 DOI: 10.1080/17461391.2014.932849] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/11/2022]
Abstract
This study compared training adaptations between once daily (SINGLE) and twice every second day (REPEATED) sprint training, with same number of training sessions. Twenty physically active males (20.9 ± 1.3 yr) were assigned randomly to the SINGLE (n = 10) or REPEATED (n = 10) group. The SINGLE group trained once per day (5 days per week) for 4 weeks (20 sessions in total). The REPEATED group conducted two consecutive training sessions on the same day, separated by a rest period of 1 h (2-3 days per week) for 4 weeks (20 sessions in total). Each training session consisted of three consecutive 30-s maximal pedalling sets with a 10-min rest between sets. Before and after the training period, the power output during two bouts of 30-s maximal pedalling, exercise duration during submaximal pedalling and resting muscle phosphocreatine (PCr) levels were evaluated. Both groups showed significant increases in peak and mean power output during the two 30-s bouts of maximal pedalling after the training period (P < 0.05). The groups showed similar increases in VO2max after the training period (P < 0.05). The REPEATED group showed a significant increase in the onset of blood lactate accumulation (OBLA) after the training period (P < 0.05), whereas no change was observed in the SINGLE group. The time to exhaustion at 90% of VO2max and muscle PCr concentration at baseline did not change significantly in either group. Sprint training twice every second day improved OBLA during endurance exercise more than the same training once daily.
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Affiliation(s)
- Toshiaki Ijichi
- a Graduate School of Sport and Health Science , Ritsumeikan University , Kusatsu Shiga , Japan
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25
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Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, Carson LR, Mosman MM, Joy JM, Kim MP, Serrano ER, Esposito EN. Ingesting a preworkout supplement containing caffeine, creatine, β-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. Nutr Res 2014; 34:442-9. [PMID: 24916558 DOI: 10.1016/j.nutres.2014.04.003] [Citation(s) in RCA: 20] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/27/2013] [Revised: 02/21/2014] [Accepted: 04/08/2014] [Indexed: 01/24/2023]
Abstract
The purpose of this study was to determine the safety and efficacy of consuming a preworkout supplement (SUP) containing caffeine, creatine, β-alanine, amino acids, and B vitamins for 28 days. We hypothesized that little to no changes in kidney and liver clinical blood markers or resting heart rate and blood pressure (BP) would be observed. In addition, we hypothesized that body composition and performance would improve in recreationally active males after 28 days of supplementation. In a double-blind, placebo-controlled study, participants were randomly assigned to ingest one scoop of either the SUP or placebo every day for 28 days, either 20 minutes before exercise or ad libitum on nonexercise days. Resting heart rate and BP, body composition, and fasting blood samples were collected before and after supplementation. Aerobic capacity as well as muscular strength and endurance were also measured. Significant (P < .05) main effects for time were observed for resting heart rate (presupplementation, 67.59 ± 7.90 beats per minute; postsupplementation, 66.18 ± 7.63 beats per minute), systolic BP (presupplementation, 122.41 ± 11.25 mm Hg; postsupplementation, 118.35 ± 11.58 mm Hg), blood urea nitrogen (presupplementation, 13.12 ± 2.55 mg/dL; postsupplementation, 15.24 ± 4.47 mg/dL), aspartate aminotransferase (presupplementation, 34.29 ± 16.48 IU/L; postsupplementation, 24.76 ± 4.71 IU/L), and alanine aminotransferase (presupplementation, 32.76 ± 19.72 IU/L; postsupplementation, 24.88 ± 9.68 IU/L). Significant main effects for time were observed for body fat percentage (presupplementation, 15.55% ± 5.79%; postsupplementation, 14.21% ± 5.38%; P = .004) and fat-free mass (presupplementation, 70.80 ± 9.21 kg; postsupplementation, 71.98 ± 9.27 kg; P = .006). A significant decrease in maximal oxygen consumption (presupplementation, 47.28 ± 2.69 mL/kg per minute; postsupplementation, 45.60 ± 2.81 mL/kg per minute) and a significant increase in percentage of oxygen consumption per unit time at which ventilatory threshold occurred (presupplementation, 64.38% ± 6.63%; postsupplementation, 70.63% ± 6.39%) and leg press one-repetition maximum (presupplementation, 218.75 ± 38.43 kg; postsupplementation, 228.75 ± 44.79 kg) were observed in the SUP only. No adverse effects were noted for renal and hepatic clinical blood markers, resting heart rate, or BP. Supplements containing similar ingredients and doses should be safe for ingestion periods lasting up to 28 days in healthy, recreationally trained, college-aged men.
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Affiliation(s)
- Kristina L Kendall
- Department of Health and Kinesiology, Georgia Southern University, Statesboro, GA.
| | - Jordan R Moon
- Department of Sports Exercise Science, United States Sports Academy, Daphne, AL; Sports Science Institute, MusclePharm, Corp, Denver, CO
| | - Ciaran M Fairman
- Department of Health and Kinesiology, Georgia Southern University, Statesboro, GA
| | - Brandon D Spradley
- Department of Sports Exercise Science, United States Sports Academy, Daphne, AL
| | - Chih-Yin Tai
- Department of Sports Exercise Science, United States Sports Academy, Daphne, AL; Sports Science Institute, MusclePharm, Corp, Denver, CO
| | | | | | - Matt M Mosman
- Sports Science Institute, MusclePharm, Corp, Denver, CO
| | - Jordan M Joy
- Sports Science Institute, MusclePharm, Corp, Denver, CO
| | - Michael P Kim
- Sports Science Institute, MusclePharm, Corp, Denver, CO
| | | | - Enrico N Esposito
- Department of Sports Exercise Science, United States Sports Academy, Daphne, AL; Department of Human Performance & Exercise Science, University of Mobile, Mobile, AL
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Effects of creatine monohydrate supplementation on simulated soccer performance. Int J Sports Physiol Perform 2014; 9:503-10. [PMID: 24434117 DOI: 10.1123/ijspp.2013-0407] [Citation(s) in RCA: 10] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
PURPOSE To determine the effects of acute short-term creatine (Cr) supplementation on physical performance during a 90-min soccer-specific performance test. METHODS A double-blind, placebo-controlled experimental design was adopted during which 16 male amateur soccer players were required to consume 20 g/d Cr for 7 d or a placebo. A Ball-Sport Endurance and Speed Test (BEAST) comprising measures of aerobic (circuit time), speed (12- and 20-m sprint), and explosive-power (vertical jump) abilities performed over 90 min was performed presupplementation and postsupplementation. RESULTS Performance measures during the BEAST deteriorated during the second half relative to the first for both Cr (1.2-2.3%) and placebo (1.0-2.2%) groups, indicating a fatigue effect associated with the BEAST. However, no significant differences existed between groups, suggesting that Cr had no performance-enhancing effect or ability to offset fatigue. When effect sizes were considered, some measures (12-m sprint, -0.53 ± 0.69; 20-m sprint, -0.39 ± 0.59) showed a negative tendency, indicating chances of harm were greater than chances of benefit. CONCLUSIONS Acute short-term Cr supplementation has no beneficial effect on physical measures obtained during a 90-min soccer-simulation test, thus bringing into question its potential as an effective ergogenic aid for soccer players.
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