Study | Protocol | Subjects | Creatine Dose | Exercise Performance |
---|---|---|---|---|
Izquierdo et al. |
Intermittent High-Intensity xercis1-RM MxS; CMJT; RPRT; MDRT | 19 highly trained M handball players | 20 g·day-1 × 5-d | Significant improvements on MxS, repetitive high-power exercise bouts & total reps to fatigue. Enhanced repeated sprint performance. Significant ↑ BM 0.6 kg |
Mujika et al. |
Intermittent High-Intensity Exercise CMJT; 6 × 15 m sprints; IET; rec CMJT | 17 highly trained M soccer players | 20 g·day-1 × 5-7d | Improved repeated sprint performance & limited decay in jump ability. Significant ↑ BM 0.6 kg |
Becque et al. |
Resistance ExerciseProgressive weight training 2 × wk; 6 wks arm-flexor strength training | 23 resistance trained M | 20 g·day-1 × 5-d + 2 g/d × 6 wks | 29.9% increase in 1-RM arm-flexor muscular strength. Significant ↑ BM 2.0 kg; FFM 1.6 kg |
Kreider et al. |
Resistance Exercise Progressive weight training2 × wk; 6 wks + 12 × 6 s max cycle sprints | 25 NCAA division IA M collegiate American football players | 20 g·day-1 × 5-d | Significant ↑ in bench press lifting volume & total lifting volume. Improved sprint performance in sprints 1 to 5. Significant ↑ BM 2.4 kg |
Vandenberghe et al. |
Resistance Exercise Progressive weight training 3 × wk; 10 wks + intermittent isokinetic arm-flexion test | 19 sedentary F |
20 g·day-1 × 4-d 20 g·day-1 × 4-d + 5 g·day-1 × 10 wks |
No effect on arm-flexion torque or BC Increase in 1-RM leg press, leg extension, squat & improved arm-flexion torque. Significant ↑ FFM 2.6 kg |
Volek et al. |
Resistance Exercise Bench press + jump squat 5 sets × 10 repetitions |
13 resistance trained M | 20 g·day-1 × 7-d | Significant ↑ in exercise performance. No measurable alteration in circulating testosterone or cortisol. Significant ↑ BM 1.3 kg |
Jacobs et al. |
Cycling Cycle to exhaustion at 125% VO2max. MAOD calculated |
26 M & F varied training status | 20 g·day-1 × 5-d | Significant ↑ in oxygen uptake, MAOD and time to exhaustion. Significant ↑ BM 0.7 kg |
Dawson et al. |
Cycling
1 × 10 s max sprint 4 × 4 min max sprint 24 s rec between sprints |
18 active but untrained M 22 active but untrained M |
20 g·day-1 × 5-d |
No effect on 1 × 10 s max sprint performance Improved repeated sprint performance. Significant ↑ in total work& peak power |
Meir, |
Case study survey during 5 months of professional rugby league competition | 17 professional rugby league players M | 5 × loading cycles 20 g·day-1 × 4-d followed by a 3 wk 3-d abstinence period |