Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults

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Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults

Tori Jaramillo Kin 3347

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[Audio] Faculty of Kinesiology and Health Studies, University of Regina Department of Physical Education, Faculty of Education, Brandon University Institute of Sports Sciences and Medicine, Department of Nutrition, Food, & Exercise Science, Florida State University. Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal in South Africa Department of Health and human performance, Nova Southeastern University, Davie, FL.

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PUBLICATIONS

Published online June 24, 2020. An article from the Nutrients Publishing Research conducted from many Departments and Faculties in health studies.

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[Audio] One group participated in creatine supplementation, the other in Placebo supplementation. During the 6 weeks, Participants were required to perform Resistance Training, which involved 18 sets per training, 5 days a week. Study Kits were given, including their supplementation, instructions, measuring spoon and water bottle.

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METHODS-DESIGN

A repeated measure design was used for this study between August 2019 and December 2019 22 participants were matched according to age, sex, and body mass and placed into two groups. 6 week Resistance training program Participants did not change their habitual diet or engage in additional physical activity

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[Audio] Physically active males and females Had been performing resistance training Informed of risks, benefits, and purposes and give a written consent

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METHODS-PARTICIPANTS

Participant Guidelines: 19-35 years of age Resistance training (>3x/week for >6 weeks) No serious pre-existing health conditions Participants were excluded if: Taking medication that could affect muscle biology Ingested any type of creatine supplements 4 weeks or less before Vegetarian

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[Audio] Muscle thickness- elbow and knee flexors/ extensors, ankle plantar flexors using ultrasonography Power- vertical jump and medicine ball throw Strength - leg press and chest press Endurance- maximum number of repetitions performed for one set for leg press and chess press Filled out a three-day food diary during the first and final week of training and supplementation The Journal was used to determine whether total energy kcal and macronutrient intake changed over time.

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METHODS- MEASUREMENTS

Participants are measured and assessed before and after the study Muscle thickness Power Strength Endurance Food Diary

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[Audio] Creatine ingestion only on training days produced greater gains in muscle strength and endurance except chest press, compared to placebo supplementation. One participant reported stomach irritation during the first week, no one else reported an adverse side effects. Therewas a a sex main effect for body mass, and all mesausres of muscle thickness. Strength. And power, with males and females for measures of muscle endurance (p> 0.05_

Results-Demographic Characteristics

Creatine Supplementation Muscle Strength (Leg press ≠∆43, Chest press ≠∆13 kg) Muscle Power ( pre 386.15 ± 103.58 cm, post 408.94 ± 109.19 cm)

Placebo Supplementation Muscle Strength (Leg press ≠∆32, chest press =≠∆11 kg) Muscle Power ( pre 456.87 ± 137.64 W, post 483.28 ±post 396.51 ± 96.90 cm)

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CONCLUSIONS

Creatine supplementation during resistance training is safe and an effective strategy to increase muscle strength and endurance in physically active young adults. However, it is unknown whether consuming creatine supplementation while working out is more beneficial than consuming creatine at other times of the day during the resistance training.

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CITATION

Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020; 12(6):1880. https://doi.org/10.3390/nu12061880