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. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915

Table 4.

Summary of selected studies examining the long-term (>2 weeks) effects on strength performance.

Author and Year Subjects Duration Dosing Protocol Primary Variables Results Adverse Events
Peak Torque/Force Production
Stevenson et al. 2001 18 (17 males, 1 female) trained subjects 9 weeks 20 g/day for 7 days
5 g/day 8 weeks
maximal torque on isokinetic dynamometer
quadriceps cross-sectional area
↔ maximal torque
↑ cross-sectional area
None reported
Chrusch et al. 2001 30 healthy older males 12 weeks 0.03 g/kg/day for 5 days
0.07 g/kg/day for 11 weeks
lean tissue
bench press strength
leg press strength
knee extension
muscle endurance
average power
↑ lean tissue
↔ bench press
↑ leg press
↑ knee torque
↑ muscle endurance
↑ average power
None reported
Strength
Vandenberghe et al.1997 19 healthy female subjects 11 weeks 5 g/day for 4 days
2.5 g/day for 10 weeks
arm flexion on isokinetic dynamometer
upper and lower body muscle strength
body composition
↑ arm torque
↑ leg press, leg extension, squat
↔ bench press, leg curl, shoulder press
↑ lean muscle mass
None reported
Kelly et al. 1998 18 male powerlifters 26 days 20 g/day for 5 days
5 g/day for 21 days
bench press strength
bench press endurance
total body mass
↑ bench press strength
↑ bench press endurance
↑ body mass
None reported
Volek et al. 1999 19 trained males 12 weeks 25 g/day for 7 days
5 g/day for 11 weeks
body mass
fat-free mass
bench press strength
squat strength
quadriceps cross-sectional area
↔ body mass
↑ fat-free mass
↑ bench press
↑ squat
↑ quadriceps cross-sectional area
None reported
Becque et al. 2000 23 trained males 6 weeks 20 g/day for 5 days
2 g/day for days 6–42
upper body strength
body composition
↑ arm flexor strength
↑ body mass
↔ body fat
↑ fat-free mass
↑ upper arm muscle area
None reported
Brenner et al. 2000 20 female college lacrosse players 5 weeks 20 g/day for 7 days
2 g/day for days 8–32
body composition
bench press strength
knee extension strength
knee extension endurance
BLa
↔ body composition
↑ bench press strength
↔ knee extension strength
↔ knee extension endurance
↔ BLa
None reported
Larson-Meyer et al. 2000 14 female college soccer players 13 weeks 15 g/day for 5 days
5 g/day 5 days/week for 12 weeks
bench press strength
squat strength
vertical jump
body composition
↑ bench press strength
↑ squat strength
↔ vertical jump
↑ body mass
↑ lean mass
↔ body fat
1 subject reported nausea
Bemben et al. 2001 25 male college football players 9 weeks 20 g/day for 5 days
5 g/day for 8 weeks
bench press strength
squat strength
power clean strength
Wingate cycling test
isokinetic strength
body composition
↑ bench press strength
↑ squat strength
↑ power clean strength
↑ anaerobic power, capacity and % decrement
↑ peak torque knee flexion
↔ peak torque knee extension
↑ lean body mass
↔ body fat
None reported
Burke et al. 2001 47 active male subjects 21 days 7.7 g/day for 21 days bench press on a isokinetic dynamometer ↑ peak force
↑ peak power
↑ time to fatigue
None reported
Chrusch et al. 2001 30 healthy older males 12 weeks 0.03 g/kg/day for 5 days
0.07 g/kg/day for 11 weeks
lean tissue
bench press strength
leg press strength
knee extension
muscle endurance
average power
↑ lean tissue
↔ bench press
↑ leg press
↑ knee torque
↑ muscle endurance
↑ average power
None reported
Wilder et al. 2001 25 male college football players 10 weeks 3 g/day for 10 week or
20 g/day for 7 days, then 5 g/day for rest of the study
squat strength
body composition
↔ squat strength
↔ lean body mass
↔ fat mass
None reported
Burke et al. 2003 49 (20 male, 29 female) active subjects 8 weeks 0.25 g/kg lean tissue/day for 7 days
0.0625 g/kg lean tissue/day for 49 days
bench press strength
leg press strength
isokinetic endurance
quadriceps cross-sectional area
body composition
↑ bench press
↔ leg press
↑ total work
↑ body mass
↑ lean body mass
↑ cross-sectional area
None reported
Ferguson et al. 2006 26 trained females 10 weeks 0.3 g/kg for 7 days
0.03 g/kg for 9 weeks
bench press strength
leg press strength
body composition
↔ bench press
↔ leg press
↔ total mass
↔ lean body mass
↔ fat mass
None reported
Kerksick et al. 2009 24 trained males 4 weeks 20 g/day for 5 days
5 g/day for 23 days
bench press strength
leg press strength
isokinetic knee extension
Wingate cycling test
body composition
↑ bench press
↑ leg press
↔ peak torque
↔ peak power
↑ lean body mass
↑ fat-free mass
None reported
Camic et al. 2010 22 untrained males 28 days 5 g/day for 28 days bench press strength
leg extension strength
Wingate cycling test
↑ bench press
↔ leg extension
↔ mean power
↔ peak power
None reported
Hummer et al. 2019 22 (16 males, 6 females) active subjects 6 weeks 4 g/day for 6 weeks bench press strength
bench press endurance
squat strength
squat endurance
↑ bench press strength
↑ bench press endurance
↑ squat strength
↔ squat endurance
None reported
Strength and Performance Outcomes
Kreider et al. 1998 25 college football players 28 days 15.75 g/day for 28 days total work during sprints on a cycle ergometer
bench press volume
total volume
↑ total work
↑ bench press volume
↑ total volume
None reported
Stone et al. 1999 42 college football players 5 weeks 0.22 g/kg/day for 5 weeks bench press strength
squat strength
countermovement vertical jump
static vertical jump
body composition
↑ bench press strength
↔ squat strength
↔ countermovement vertical jump
↔ static vertical jump
↑ body mass
↑ lean body mass
None reported
Chilibeck, et al. 2007 19 male union rugby players 8 weeks 0.7 g/kg/day for 8 weeks bench press endurance
leg press endurance
body composition
↔ bench press repetitions
↔ leg press repetitions
↑ when combining bench press and leg press scores
↔ total body mass
↔ lean tissue mass
↔ fat mass
None reported

BLa = blood lactate; CR or no identifier = creatine monohydrate; ↓ indicates decrease; ↑ indicates increase; ↔ indicates no difference.