CREATINE AND RESISTANCE PERFORMANCEVolek, J. S., Kraemer, W. J., Bush, J. A., Boetes, M., Incledon, T., Clark, K. L., Lynch, J. M., & Knuttgen, H. G. (1996). Creatine supplementation: Effect on muscular performance during high-intensity resistance exercise. Medicine and Science in Exercise and Sports, 28(5), Supplement abstract 482.
Active males (2 groups of N = 7) were given 25 gm of creatine monohydrate per day for 7 days or an equal amount of placebo. Ss were asked to perform sets of 10 bench presses or jump squats to exhaustion. Lactates were determined at rest and 5 min post-exercise.
Creatine performances were significantly better than those in the placebo group. Lactate concentrations were not significantly different after exercise. Lean muscle mass increased in the creatine group although there was no attempt to control diet.
One week's ingestion of 25 gm/day of creatine monohydrate can enhance muscle mass and improve strength exercise performance.
Implication. If creatine monohydrate is effective for an individual, its benefits should be revealed quickly through muscle mass increase and strength exercise performance.
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