Effect of Different Frequencies of Creatine Supplementation on Muscle Size and Strength in Young Adults

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: n = 13, 26 ± 4 yrs; 0.0055 g·kg−1 post training set) or placebo (PLA: n = 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 (p < 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 (p < 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.

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Association Among Age, Muscle Size And Strength In Young Adults

Medicine & Science in Sports & Exercise ◽

10.1249/00005768-200505001-00676 ◽

2005 ◽

Vol 37 (Supplement) ◽

pp. S130

Author(s):

Richard L. Carpenter ◽

Joshua Lowndes ◽

Rick L. Seip ◽

Tom B. Price ◽

Priscilla M. Clarkson ◽

...

Keyword(s):

Young Adults ◽

Muscle Size

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Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults

International Journal of Sport Nutrition and Exercise Metabolism ◽

10.1123/ijsnem.22.6.463 ◽

2012 ◽

Vol 22 (6) ◽

pp. 463-469 ◽

Cited By ~ 18

Author(s):

Krissy D. Weisgarber ◽

Darren G. Candow ◽

Emelie S. M. Vogt

Keyword(s):

Young Adults ◽

Resistance Exercise ◽

Whey Protein ◽

Muscle Mass ◽

Muscle Size ◽

Whole Body ◽

Knee Extensors ◽

Plantar Flexors ◽

Training Set ◽

Knee Flexors

Purpose:To determine the effects of whey protein before and during resistance exercise (RE) on body composition and strength in young adults.Methods:Participants were randomized to ingest whey protein (PRO; 0.3 g/kg protein; n = 9, 24.58 ± 1.8 yr, 88.3 ± 17.1 kg, 172.5 ± 8.0 cm) or placebo (PLA; 0.2 g/kg cornstarch maltodextrin + 0.1 g/kg sucrose; n = 8, 23.6 ± 4.4 yr, 82.6 ± 16.1 kg, 169.4 ± 9.2 cm) during RE (3 sets of 6–10 repetitions for 9 whole-body exercises), which was performed 4 d/wk for 8 wk. PRO and PLA were mixed with water (600 ml); 50% of the solution containing 0.15 g/kg of PRO or PLA was consumed immediately before the start of exercise, and ~1.9% of the remaining solution containing ~0.006 g/kg of PRO or PLA was consumed immediately after each training set. Before and after the study, measures were taken for leantissue mass (dual-energy X-ray absorptiometry), muscle size of the elbow and knee flexors and extensors and ankle dorsiflexors and plantar flexors (ultrasound), and muscle strength (1-repetition-maximum chest press).Results:There was a significant increase (p < .05) in muscle size of the knee extensors (PRO 0.6 ± 0.4 cm, PLA 0.1 ± 0.5 cm), knee flexors (PRO 0.4 ± 0.6 cm, PLA 0.5 ± 0.7 cm) and ankle plantar flexors (PRO 0.6 ± 0.7 cm, PLA 0.8 ± 1.4 cm) and chest-press strength (PRO 16.6 ± 11.1 kg, PLA 9.1 ± 14.6 kg) over time, with no differences between groups.Conclusion:The ingestion of whey protein immediately before the start of exercise and again after each training set has no effect on muscle mass and strength in untrained young adults.

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Creatine Supplementation in Women’s Health: A Lifespan Perspective

Nutrients ◽

10.3390/nu13030877 ◽

2021 ◽

Vol 13 (3) ◽

pp. 877

Author(s):

Abbie E Smith-Ryan ◽

Hannah E Cabre ◽

Joan M Eckerson ◽

Darren G Candow

Keyword(s):

Post Partum ◽

Energy Levels ◽

Creatine Supplementation ◽

Muscle Size ◽

Positive Effects ◽

Dosing Strategies ◽

Post Menopause ◽

High Doses ◽

Post Menopausal ◽

And Function

Despite extensive research on creatine, evidence for use among females is understudied. Creatine characteristics vary between males and females, with females exhibiting 70–80% lower endogenous creatine stores compared to males. Understanding creatine metabolism pre- and post-menopause yields important implications for creatine supplementation for performance and health among females. Due to the hormone-related changes to creatine kinetics and phosphocreatine resynthesis, supplementation may be particularly important during menses, pregnancy, post-partum, during and post-menopause. Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Post-menopausal females may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg−1·d−1); and favorable effects on bone when combined with resistance training. Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis. Creatine supplementation may be even more effective for females by supporting a pro-energetic environment in the brain. The purpose of this review was to highlight the use of creatine in females across the lifespan with particular emphasis on performance, body composition, mood, and dosing strategies.

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