Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults

• Main Authors: Scotty Mills, Darren G. Candow, Scott C. Forbes, J. Patrick Neary, Michael J. Ormsbee, Jose Antonio
• Format: Article
• Language: English
• Published: MDPI AG 2020-06-01
• Series: Nutrients
• Subjects: intra-workout; muscle mass; strength; endurance; power
• Online Access: https://www.mdpi.com/2072-6643/12/6/1880

The purpose was to examine the effects of creatine supplementation during resistance training sessions on skeletal muscle mass and exercise performance in physically active young adults. Twenty-two participants were randomized to supplement with creatine (CR: <i>n</i> = 13, 26 ± 4 yrs; 0.0055 g·kg⁻¹ post training set) or placebo (PLA: <i>n</i> = 9, 26 ± 5 yrs; 0.0055 g·kg⁻¹ post training set) during six weeks of resistance training (18 sets per training session; five days per week). Prior to and following training and supplementation, measurements were made for muscle thickness (elbow and knee flexors/extensors, ankle plantarflexors), power (vertical jump and medicine ball throw), strength (leg press and chest press one-repetition maximum (1-RM)) and muscular endurance (one set of repetitions to volitional fatigue using 50% baseline 1-RM for leg press and chest press). The creatine group experienced a significant increase (<i>p</i> < 0.05) in leg press, chest press and total body strength and leg press endurance with no significant changes in the PLA group. Both groups improved total body endurance over time (<i>p</i> < 0.05), with greater gains observed in the creatine group. In conclusion, creatine ingestion during resistance training sessions is a viable strategy for improving muscle strength and some indices of muscle endurance in physically active young adults.