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J Int Soc Sports Nutr. 2019 May 24;16(1):24. doi: 10.1186/s12970-019-0291-x.

Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study.

Author information

1
The University of Tennessee, 1914 Andy Holt Ave, Knoxville, TN, 37996, USA.
2
Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA.
3
Western Washington University, 516 High St, Bellingham, WA, 98225-9067, USA. Lorrie.Brilla@wwu.edu.

Abstract

BACKGROUND:

Creatine supplementation aids the Phosphagen system by increasing the amount of free creatine and phosphocreatine available to replenish adenosine triphosphate. The purpose of this study was to investigate the effects of a creatine and electrolyte formulated multi-ingredient performance supplement (MIPS) on strength and power performance compared to a placebo. Maximal strength along with total concentric work, mean rate of force development (mRFD), mean power, peak power, and peak force for both bench press and back squat were determined at pre-test and post-test separated by 6 weeks of supplementation.

METHODS:

Twenty-two subjects (6 females, 21 ± 2 yrs., 72.46 ± 11.18 kg, 1.72 ± 0.09 m) performed a one-repetition maximum (1RM) for back squat and bench press. Eighty percent of the subject's pre-test 1RM was used for a maximal repetition test to assess performance variables. Testing was separated by 6 weeks of supplementation of a MIPS dose per day in a double-blind fashion for comparison. A two-way mixed analysis of covariance (ANCOVA) was applied with an alpha level of 0.05.

RESULTS:

For their back squat 1RM, the MIPS group displayed significant increase of 13.4% (95% CI: 2.77, 23.8%) while placebo displayed a decrease of - 0.2% (95% CI: - 1.46, 2.87%) (p = 0.047, ηp2 = 0.201). The MIPS displayed a significant increase of 5.9% (95% CI: 2.5, 10.1%) and placebo displayed a non-significant increase of 0.7% (95% CI: - 3.49, 3.9%) in bench press maximal strength (p = 0.033,0.217). The MIPS group displayed a significant increase as well in total concentric work (26.5, 95% CI: 6.07, 46.87%, p = 0.008, ηp2 = 0.330) and mean power (17.9, 95% CI: 3.42, 32.46%, p = 0.003, ηp2 = 0.402) for the maximal repetition bench press test at 80% of their 1RM.

CONCLUSIONS:

The MIPS was found to be beneficial to recreationally trained individuals compared to a placebo. The greatest benefits are seen in bench press and back squat maximal strength as well as multiple repetition tests to fatigue during the bench press exercise.

KEYWORDS:

Creatine supplementation; Multi-ingredient performance supplement; Strength performance

PMID:
31126306
PMCID:
PMC6534934
DOI:
10.1186/s12970-019-0291-x
[Indexed for MEDLINE]
Free PMC Article

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