Can the creatine supplementation improves the performance in strength exercise?
Abstract
Currently we observe many people supplementing with creatine in order to improve physical performance. However, the results on their effects are contradictory. The aim of the study is to compare the effect of creatine supplementation and placebo on body composition and muscle strength. 20 volunteers, 21 ± 2.0 years, who have maintained their weight training, but in the exercises of bench press, biceps curls and squats performed the following methodology of training: 4 sets of 8 reps with 3'de range 85% to 95% of 1RM. Were divided into two groups, double blind, supplemented with creatine monohydrate where (creatine group) or placebo (placebo group) with 0.3g/kg in the first week and 0.03g/kg in the remaining three weeks. No differences in anthropometric, skinfold, girth and 1RM tests between GC and PG groups were found. Significant differences were observed when analysed in the moments before and after study. In the present study we conclude that supplementation with 0.3 g / kg of creatine monohydrate is more effective than placebo in promoting best adaptationsin body composition and muscle strength. We believe that due to the complexity and diversity of models studies is a limiting factor.
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