Table 4.
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.