Timing of creatine supplementation does not influence gains in unilateral muscle hypertrophy or strength from resistance training in young adults: a within-subject design

2021 ◽  
Vol 61 (9) ◽  
Author(s):  
Scott C. FORBES ◽  
Joel R. KRENTZ ◽  
Darren G. CANDOW
Keyword(s):  
Young Adults ◽  
Resistance Training ◽  
Muscle Hypertrophy ◽  
Creatine Supplementation ◽  
Subject Design

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

Nutrients ◽  
2020 ◽  
Vol 12 (6) ◽  
pp. 1880
Author(s):  
Scotty Mills ◽  
Darren G. Candow ◽  
Scott C. Forbes ◽  
J. Patrick Neary ◽  
Michael J. Ormsbee ◽  
...  
Keyword(s):  
Young Adults ◽  
Resistance Training ◽  
Vertical Jump ◽  
Training Session ◽  
Creatine Supplementation ◽  
Muscle Thickness ◽  
Training Set ◽  
Physically Active ◽  
Leg Press ◽  
Total Body

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.

Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men

2017 ◽  
Vol 23 (4) ◽  
pp. 223-229 ◽  
Author(s):  
João Pedro Nunes ◽  
Alex S Ribeiro ◽  
Brad J Schoenfeld ◽  
Crisieli M Tomeleri ◽  
Ademar Avelar ◽  
...  
Keyword(s):  
Young Adult ◽  
Resistance Training ◽  
Soft Tissue ◽  
Muscle Hypertrophy ◽  
Creatine Supplementation ◽  
Lower Limbs ◽  
Upper Limbs ◽  
Double Blind ◽  
Adult Men ◽  
Significant Difference

Background: Creatine (Cr) supplementation associated with resistance training produces greater muscular strength improvements in the upper compared with the lower body; however, no study has investigated if such region-specific results are seen with gains in muscle mass. Aim: We aimed to evaluate the effect of Cr supplementation in combination with resistance training on lean soft tissue changes in the upper and lower limbs and trunk in resistance-trained young adult men. Methods: In a randomized, double-blind and placebo-controlled design, 43 resistance-trained men (22.7 ± 3.0 years, 72.9 ± 8.7 kg, 177.9 ± 5.7 cm, 23.0 ± 2.5 kg/m2) received either creatine (Cr, n = 22) or placebo (PLA, n = 21) over an 8-week study period. The supplementation protocol included a loading phase (7 days, four doses of 0.3 g/kg per day) and a maintenance phase (7 weeks, single dose of 0.03 g/kg per day). During the same period, subjects performed resistance training four times per week using the following two-way split routine: Monday and Thursday = pectoral, shoulders, triceps, and abdomen, Tuesday and Friday = back, biceps, thighs, and calves. Lean soft tissue of the upper limbs (ULLST), lower limbs (LLLST), and trunk (TLST) was assessed by dual-energy X-ray absorptiometry before and after the intervention. Results: Both groups showed significant ( p < 0.001) improvements in ULLST, LLLST, TLST, and the Cr group achieved greater ( p < 0.001) increases in these outcomes compared with PLA. For the Cr group, improvements in ULLST (7.1 ± 2.9%) were higher than those observed in LLLST (3.2 ± 2.1%) and TLST (2.1 ± 2.2%). Otherwise, for PLA group there was no significant difference in the magnitude of segmental muscle hypertrophy (ULLST = 1.6 ± 3.0%; LLLST = 0.7 ± 2.8%; TLST = 0.7 ± 2.8%). Conclusion: Our results suggest that Cr supplementation can positively augment muscle hypertrophy in resistance-trained young adult men, particularly in the upper limbs.

scholarly journals Changes in UPR-PERK pathway and muscle hypertrophy following resistance training and creatine supplementation in rats

2021 ◽  
Author(s):  
Hersh Nouri ◽  
Dariush Sheikholeslami-Vatani ◽  
Mohammad Raman Moloudi
Keyword(s):  
Resistance Training ◽  
Exercise Training ◽  
Muscle Hypertrophy ◽  
Training Session ◽  
Creatine Supplementation ◽  
Physiological Adaptation ◽  
Flexor Hallucis Longus ◽  
Protein Kinase R ◽  
Significant Difference ◽  
Total Ratio

Abstract The unfolded protein response (UPR) plays a pivotal role in some exercise training induced-physiological adaptation. Our aim was to evaluate the changes in the protein kinase R-like endoplasmic reticulum kinase (PERK) arm of the UPR and hypertrophy signaling pathway following 8 weeks of resistance training and creatine (Cr) supplementation in rats. Thirty-two adult male Wistar rats (8 weeks old) were randomly divided into 4 groups of 8: untrained + placebo (UN + P), resistance training + placebo (RT + P), untrained + Cr (UN + Cr) and resistance training + Cr (RT + Cr). Trained animals were submitted to the ladder-climbing exercise training 5 days per week for a total of 8 weeks. Cr supplementation groups received creatine diluted with 1.5 ml of 5% dextrose orally. The flexor hallucis longus (FHL) muscle was extracted 48 hours after the last training session and used for western blotting. After training period, the RT + Cr and RT + P groups presented a significant increase in phosphorylated and phosphorylated /total ratio hypertrophy indices, phosphorylated and phosphorylated/total ratio PERK pathway proteins and other downstream proteins of the PERK cascade compared with their untrained counterparts (P < 0.05). The increase in hypertrophy indices were higher but PERK pathway proteins were lower in the RT-Cr group than in the RT + P group (P < 0.05). There was no significant difference between the untrained groups (P > 0.05). Our study suggests that resistance training in addition to Cr supplementation modifies PERK pathway response and improves skeletal muscle hypertrophy.

Effects Of Creatine Supplementation And Resistance Training On Skeletal Muscle Hypertrophy In Older Individuals

2010 ◽  
Vol 42 ◽  
pp. 758
Author(s):  
Brian Shelmadine ◽  
Brian Brabham ◽  
Geoffrey Hudson ◽  
Thomas Buford ◽  
Matthew McPheeters ◽  
...  
Keyword(s):  
Skeletal Muscle ◽  
Resistance Training ◽  
Muscle Hypertrophy ◽  
Creatine Supplementation ◽  
Older Individuals ◽  
Skeletal Muscle Hypertrophy

Effect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males

2020 ◽  
pp. 026010602097524
Author(s):  
Darren G Candow ◽  
Philip D Chilibeck ◽  
Julianne Gordon ◽  
Emelie Vogt ◽  
Tim Landeryou ◽  
...  
Keyword(s):  
Bone Mineral Density ◽  
Resistance Training ◽  
Bone Mineral ◽  
Creatine Supplementation ◽  
Whole Body ◽  
Mineral Density ◽  
Geometric Properties ◽  
Section Modulus ◽  
Body Resistance ◽  
Older Males

Background: The combination of creatine supplementation and resistance training (10–12 weeks) has been shown to increase bone mineral content and reduce a urinary indicator of bone resorption in older males compared with placebo. However, the longer-term effects (12 months) of creatine and resistance training on bone mineral density and bone geometric properties in older males is unknown. Aim: To assess the effects of 12 months of creatine supplementation and supervised, whole-body resistance training on bone mineral density, bone geometric properties, muscle accretion, and strength in older males. Methods: Participants were randomized to supplement with creatine ( n = 18, 49–69 years, 0.1 g·kg-1·d-1) or placebo ( n = 20, 49–67 years, 0.1 g·kg-1·d-1) during 12 months of supervised, whole-body resistance training. Results: After 12 months of training, both groups experienced similar changes in bone mineral density and geometry, bone speed of sound, lean tissue and fat mass, muscle thickness, and muscle strength. There was a trend ( p = 0.061) for creatine to increase the section modulus of the narrow part of the femoral neck, an indicator of bone bending strength, compared with placebo. Adverse events did not differ between creatine and placebo. Conclusions: Twelve months of creatine supplementation and supervised, whole-body resistance training had no greater effect on measures of bone, muscle, or strength in older males compared with placebo.

scholarly journals Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults

Nutrients ◽  
2021 ◽  
Vol 13 (6) ◽  
pp. 1912
Author(s):  
Scott C. Forbes ◽  
Darren G. Candow ◽  
Sergej M. Ostojic ◽  
Michael D. Roberts ◽  
Philip D. Chilibeck
Keyword(s):  
Resistance Training ◽  
Meta Analysis ◽  
Creatine Supplementation ◽  
Strength Increase ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Resistance Training Program ◽  
Lean Tissue Mass ◽  
Leg Press ◽  
Meta Analyses

Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5–7 days), and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.

Are We Exploring the Potential Role of Specialized Techniques in Muscle Hypertrophy?

2021 ◽  
Author(s):  
Witalo Kassiano ◽  
Bruna Daniella de Vasconcelos Costa ◽  
João Pedro Nunes ◽  
Andreo Fernando Aguiar ◽  
Belmiro F. de Salles ◽  
...  
Keyword(s):  
Resistance Training ◽  
Muscle Hypertrophy ◽  
Potential Role ◽  
Ecological Validity ◽  
Trained Subjects ◽  
Training Techniques ◽  
Methodological Rigor ◽  
Traditional Resistance Training ◽  
Intervening Variables

AbstractSpecialized resistance training techniques (e.g., drop-set, rest-pause) are commonly used by well-trained subjects for maximizing muscle hypertrophy. Most of these techniques were designed to allow a greater training volume (i.e., total repetitions×load), due to the supposition that it elicits greater muscle mass gains. However, many studies that compared the traditional resistance training configuration with specialized techniques seek to equalize the volume between groups, making it difficult to determine the inherent hypertrophic potential of these advanced strategies, as well as, this equalization restricts part of the practical extrapolation on these findings. In this scenario, the objectives of this manuscript were 1) to present the nuance of the evidence that deals with the effectiveness of these specialized resistance training techniques and — primarily — to 2) propose possible ways to explore the hypertrophic potential of such strategies with greater ecological validity without losing the methodological rigor of controlling possible intervening variables; and thus, contributing to increasing the applicability of the findings and improving the effectiveness of hypertrophy-oriented resistance training programs.

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