The Effects of Creatine Supplementation on a 4-Week Linear Periodization Resistance Training Program Among Hope College Students
Dr. Kevin Cole, Hope College
Creatine supplementation has been shown to improve muscular strength and performance due to an increased rate of phosphocreatine resynthesis. This study examined the effectiveness of creatine supplementation (CRE, n=5) during a 4-week training regimen of 4 days of lifting on anaerobic power, muscular strength, and lean body mass compared to a placebo group (PLA, n=6). There were no effects seen between groups with creatine consumption, but both groups showed an increase in strength over time for bench press, squats, tricep extensions, bicep curls, leg curls, lat pulldowns and knee extensions. There was a trend for improvement with creatine on vertical jump (CRE PRE: 25.5 in. +/- 0.75 POST: 26.8 +/- 1.01 PLA PRE: 24.3 in +/- 1.42 POST: 24.4 in. +/- 1.46 p= 0.109). There was a trend for less of a decrease in mean power over two trials of Wingate testing with CRE compared to PLA (CRE trial 1: 667.875 Watts +/- 19.514, CRE trial 2 606.375 Watts +/- 19.912, PLA trial 1: 578.083 Watts +/- 13.01, PLA trial 2: 470.75 watts +/- 13.299, p=0.1). There was no difference between groups regarding body composition or weight. From this study, it can be concluded that creatine does not have a significant effect on increasing strength and anaerobic power over the course of a 4-week training program.
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