CREATINE BENEFITS LAST WELL BEYOND THE PERIOD OF INGESTION
Ziegenfuss, T., Gales, D., Felix, S., Straehle, S., Klemish, K., Contrath, D., & Lemon, P. W. (1998). Performance benefits following a five day creatine loading procedures persist for at least four weeks. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 1508.
The lasting effects of extended creatine supplementation after reverting to a normal diet were investigated. Males (N = 16) were tested before and after five days of creatine or placebo ingestion. Further testing occurred 7, 14, 21, and 28 days after cessation of the supplementation. Performance consisted of seven sets of a knee extension activity.
Creatine was found to significantly increase body mass and peak torque in the exercise. These benefits still existed four weeks after ingestion ceased.
Implication. The effects of creatine on repeated moderate anaerobic exercise last well beyond the supplementation period.
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