CREATINE INCREASES FAT FREE MASS AND STRENGTH
Michaelis, J., & Vukovich, M. D. (1998). Effect of two different forms of creatine supplementation on muscular strength and power. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 1544.
Males (N = 48) participated in a 21-day study evaluating different forms of creatine ingestion and effects on knee extensions for 1 RM and five sets of 30 maximal voluntary contractions as well as five 10-sec cycle ergometer sprints. Ss consumed creatine in a powder (CRp) or gelled candy (CRc), or a placebo in a powder (PLp) or candy (PLc). Doses were 20 gm/day for five days followed by 10 gm/day for 16 days.
Creatine ingestion was associated with significant increases in weight and fat free mass and 1 RM strength. Differences between the groups in other indexes and tests were revealed but were not consistently in favor of creatine supplementation.
Implication. Creatine supplementation resulted in significant gains in fat free mass and strength indices in males.
Return to Table of Contents for this issue.