STRENGTH AND POWER IMPROVED BY CREATINE
Izquierdo, M., Ibanez, J., Gonzalez-Badillo, J. J., & Gorostiaga, E. M. (2002). Effects of creatine supplementation on muscle power, endurance, and sprint performance. Medicine and Science in Sports and Exercise, 34, 332-343.
Male handball players (N = 19) were assigned to a placebo control group (N = 10) or a creatine supplementation group (N = 9; 20 g/d of creatine for 5 days). Tests were performed before and after the supplementation.
The creatine group significantly changed in body mass, and functions for number of repetitions performed to fatigue, total average power output in repetitious power exercises, 1 RM, countermovement jump, and average running time in the first 5 m of six repeated 15-m sprints. The creatine effects were demonstrated for all lower-body activities but not some upper-body activities. The placebo group did not change in any variable.
Implication. Creatine supplementation improves strength and power but not endurance capacities in handball players.
Return to Table of Contents for this issue.