Table 2.
Summary of the research reporting an ergogenic effect following creatine supplementation.
| Study | Protocol | Subjects | Creatine Dose | Exercise Performance |
|---|---|---|---|---|
| Delecluse et al. 2003 |
Running 2 × 40 m sprint runs 5 min rec 6 × 40 m sprint runs 30 s rec |
12 highly trained nationally ranked 100 m & 200 m sprinters M & F | 0.35 g·kg-1·d-1 × 6-d | No effect on sprint velocity. 0.3 kg ↑ BM n.s |
| Biwer et al. 2001 | Running Treadmill intervals 20 min Constant spd 15% grade × 2 min 0% grade × 2 min |
15 collegiate soccer players M & F |
0.3 g·kg-1 × 6-d | No effect on sub-maximal treadmill performance interspersed with high-intensity intervals. Significant ↑ BM 1.2 kg (M) |
| Finn et al. 2001 | Cycling 4 × 20 s max sprints 20 s rec between sprints |
16 regional class triathletes | 20 g/d × 5-d | No effect on multiple sprint cycle performance with intervening 20 s rest periods. Significant ↑ BM 0.81 kg |
| Wilder et al. 2001 | Resistance Exercise Progressive weight training 4 × wk; 10 wks |
25 highly trained M collegiate football players |
|
No effect on 1-RM squat strength. Significant ↑ FFM (a) 2.46 kg (b) 1.79 kg |
| Gilliam et al. 2000 | Isokinetic Knee Extension 5 × 30 MVC 1 min rec between sets |
23 active but untrained M | 20 g/d × 5-d | No effect on maintaining peak isokinetic torque. Significant ↑ BM 0.86 kg |
| Deutekom et al. 2000 | Isokinetic Knee Extension 2 × 40 MVC Cycling 2 × 30 s max sprint |
23 well trained rowers M | 20 g/d × 6-d | No effect on muscle performance or maximal output during sprint cycling. Significant ↑ BM 1.6 kg |
| Francaux & Poortmans 1999 | Resistance Exercise Isokinetic squat Periodized 3 × wk; 6 wks |
25 active but untrained M | 21 g/d × 5-d + 3 g/d × 58-d | No effect on mean force development. Significant ↑ BM 2 kg |
| Snow et al. 1998 | Cycling 1 × 20 s max sprint |
8 active but untrained M | 30 g/d × 3-d | No change to measurement of power. Significant ↑ BM ~1 kg |
| Odland et al. 1997 | Cycling 30 s Wingate test |
9 active but untrained M | 20 g/d × 3-d | No effect on any recorded exercise measures |
| Burke et al. 1996 | Swimming 25 m, 50 m, 100 m swim, 10 s maximal leg ergometry test |
32 national & international swimmers M & F | 20 g/d × 5-d | No significant differences between group means for sprint times or 10 s maximal leg ergometry power & work. |
| Mujika et al. 1996 | Swimming 3 × 25 m 3 × 50 m 3 × 100 m |
20 national & international swimmers M & F | 20 g/d × 5-d | No significant effect on performance. Significant ↑ BM 0.7 kg |
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