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. 2003 Dec 1;2(4):123–132.

Table 1.

Summary of the research reporting an ergogenic effect following creatine supplementation.

Study Protocol Subjects Creatine Dose Exercise Performance
Izquierdo et al. 2002 Intermittent High-Intensity xercis1-RM MxS; CMJT; RPRT; MDRT 19 highly trained M handball players 20 g·day-1 × 5-d Significant improvements on MxS, repetitive high-power exercise bouts & total reps to fatigue. Enhanced repeated sprint performance. Significant ↑ BM 0.6 kg
Mujika et al. 2000 Intermittent High-Intensity Exercise CMJT; 6 × 15 m sprints; IET; rec CMJT 17 highly trained M soccer players 20 g·day-1 × 5-7d Improved repeated sprint performance & limited decay in jump ability. Significant ↑ BM 0.6 kg
Becque et al. 2000 Resistance ExerciseProgressive weight training 2 × wk; 6 wks arm-flexor strength training 23 resistance trained M 20 g·day-1 × 5-d + 2 g/d × 6 wks 29.9% increase in 1-RM arm-flexor muscular strength. Significant ↑ BM 2.0 kg; FFM 1.6 kg
Kreider et al. 1998 Resistance Exercise Progressive weight training2 × wk; 6 wks + 12 × 6 s max cycle sprints 25 NCAA division IA M collegiate American football players 20 g·day-1 × 5-d Significant ↑ in bench press lifting volume & total lifting volume. Improved sprint performance in sprints 1 to 5. Significant ↑ BM 2.4 kg
Vandenberghe et al. 1997 Resistance Exercise Progressive weight training 3 × wk; 10 wks + intermittent isokinetic arm-flexion test 19 sedentary F

  1. 20 g·day-1 × 4-d

  2. 20 g·day-1 × 4-d + 5 g·day-1 × 10 wks

  1. No effect on arm-flexion torque or BC

  2. Increase in 1-RM leg press, leg extension, squat & improved arm-flexion torque. Significant ↑ FFM 2.6 kg
Volek et al. 1997a Resistance Exercise
Bench press + jump squat 5 sets × 10 repetitions		 13 resistance trained M 20 g·day-1 × 7-d Significant ↑ in exercise performance. No measurable alteration in circulating testosterone or cortisol. Significant ↑ BM 1.3 kg
Jacobs et al. 1997 Cycling
Cycle to exhaustion at 125% VO2max.
MAOD calculated		 26 M & F varied training status 20 g·day-1 × 5-d Significant ↑ in oxygen uptake, MAOD and time to exhaustion. Significant ↑ BM 0.7 kg
Dawson et al. 1995 Cycling

  1. 1 × 10 s max sprint

  2. 4 × 4 min max sprint 24 s rec between sprints

  1. 18 active but untrained M

  2. 22 active but untrained M

 20 g·day-1 × 5-d

  1. No effect on 1 × 10 s max sprint performance

  2. Improved repeated sprint performance. Significant ↑ in total work& peak power
Meir, 1995 Case study survey during 5 months of professional rugby league competition 17 professional rugby league players M 5 × loading cycles 20 g·day-1 × 4-d followed by a 3 wk 3-d abstinence period Reported perceived benefits 35.3% - Fatigue less quickly 29.4% - Quicker sprint rec 23.5% - Quicker training rec

Abbreviations: M = Male; F = Female; RM = Repetition maximum; MxS = Maximal strength; RPRT = Repeated sprint running test; MDRT = Maximal multistage discontinuous incremental running test; CMJT = Counter-movement jump test; IET = Intermittent endurance test; BC = Body composition; BM = Body mass; FFM = Fat free mass; MAOD = Maximal accumulated oxygen deficit; rec = Recovery