Effects of Creatine on Resistance Training

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Effects of Creatine on Resistance Training

Samantha Aguilera

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What is Creatine?

A substance that can be found in muscle cells It allows us to produce energy during work outs Increases PCR

H CRONIZED CREATINE powaER

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Background

TO EAT TO GAIN MuscLE MASS

Gain more muscle mass Improve performance Enhance strength

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Introducing my Article

Effects of oral creatine supplementation on muscular strength and body composition M Daniel Becque John D Lochmann Donald R Melrose Exercise Physiology Laboratory Southern Illinois Univeristy

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Subjects

23 healthy male volunteers Experienced with 1 year of weight training Lifted 2-3 times per week

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Testing

6 weeks, 2-3 days 1 hour per session Strength-week 1 Heavy and light days Light days- 80% of heavy days

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Supplementation

Began week 1 5g creatine 4 times daily After 5 days 2g creatine

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Body Composition

Before and after 6 week period Hydrostatic Weighing Weight Weighed under water 4 trials- average

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Results

Weight for creatine significantly greater Muscle mass increased Weight and percent body fat unchanged

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Benefits

Results in greater muscular strength No support for increased performance Increased average body mass Retain more water in muscles

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References

Healthline nutrition-evidence-based Nutrition content you can trust. (n.d.). Retrieved April 26, 2021, from http://www.healthline.com/nutrition BECQUE, M.D., J.D. LOCHAMANN, and D.R. MELROSE. Effects of oral creatine supplementation on muscular strength and body. Composition. Med. Sci. Sports Exerc ., Vol. 32, No. 3, pp.654-658,2000.

Healthline nutrition-evidence-based Nutrition content you can trust. (n.d.). Retrieved April 26, 2021, from http://www.healthline.com/nutrition BECQUE, M.D., J.D. LOCHAMANN, and D.R. MELROSE. Effects of oral creatine supplementation on muscular strength and body. Composition. Med. Sci. Sports Exerc ., Vol. 32, No. 3, pp.654-658,2000.