Arciero, P. J., Hannibal III, N., Hamed, J., & Gentile, C. (1999). Effect of creatine on resting metabolic rate, body composition, strength, and blood cholesterol. Medicine and Science in Sports and Exercise, 31(5), Supplement abstract 1279.

The effects of 28 days of creatine supplementation alone (20 g/day for first five days, 10 g/day for the rest) and with weight training on resting metabolic rate (RMR), body composition, muscular strength, and blood cholesterol, were measured in untrained males. Ss (N = 30) were divided into three groups: creatine alone, creatine plus weight training, and placebo plus weight training. No differences existed on any variables before supplementation and training began.

It was found that creatine supplementation added to weight training significantly improved cholesterol levels, muscular strength (1-RM), and free-fatty mass when compared to weight training alone. The creatine group was the only one to record a favorable increase in RMR.

Implication. Creatine supplementation and weight training produces strength and health benefits over those displayed for weight training alone.

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