CHO AS GOOD AS CREATINE FOR SUSTAINING REPEATED HIGH-INTENSITY ACTIVITY

Koenig, C., Benardot, D., Cody, M., & Thompson, W. R. (2004). The influence of creatine monohydrate and carbohydrate supplements on repeated jump height. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 2365.

This study compared the effects of 100-kcal and 250-kcal carbohydrate (CHO) supplements with a supplement of creatine monohydrate (Cr) on repeated jump heights. Active, college-aged males (N = 60) performed two sets of counter-movement static jump height tests (a series of 10 jumps over 60-seconds) separated by five days, to determine the influence of Cr and CHO supplements on the ability of subjects to maintain jump heights. Ss were randomly assigned to groups receiving daily doses ( 5 days) of CHO supplements containing 100-kcal or 250-kcal, a 25 gm Cr supplement, or a calorie-free placebo. Dietary analyses were performed to verify that participants maintained a consistent energy intake over the course of the study.

There was a significant benefit from taking CHO and Cr compared to taking the non-caloric placebo. The 250-kcal group showed a significant improvement in mean jump height for the final four jumps, the Cr group showed a significant improvement in mean jump height for the final three jumps, and the 100-kcal group showed a significant improvement for jump 10 alone. There were no differences in jump heights in the placebo group. The Cr group experienced a significant weight increase, while the other groups experienced no weight change.

Implication. Carbohydrate supplementation (250-kcal) was as effective as creatine supplementation in maintaining repeated bouts of high-intensity jumping. The lower cost and absence of weight gain makes CHO supplementation an attractive alternative to creatine supplementation.

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