Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain

• Published in: Nutrition (Burbank, Los Angeles County, Calif.) Los Angeles County, Calif.), 2011-04, Vol.27 (4), p.451-455
• Main Authors: Rawson, Eric S., Ph.D, Stec, Michael J., B.S, Frederickson, Sara J., M.S, Miles, Mary P., Ph.D
• Format: Article
• Language: English
• Subjects: Adult; Biological and medical sciences; Body fat; body water; Body Weight - drug effects; creatine; Creatine - blood; Creatine - pharmacology; Dietary supplement; Dietary Supplements; Double-Blind Method; Ergogenic aid; fat free mass; Fatigue; Feeding. Feeding behavior; Female; Fundamental and applied biological sciences. Psychology; Gastroenterology and Hepatology; Gender differences; Humans; Isokinetic; knees; Male; men; Monohydrate; Muscle Contraction; muscle fatigue; Muscle Fatigue - drug effects; Muscle, Skeletal - drug effects; Muscle, Skeletal - physiology; muscles; Musculoskeletal system; normal values; Phosphocreatine; placebos; Vertebrates: anatomy and physiology, studies on body, several organs or systems; volunteers; weight gain; women; Young Adult
• ISSN: 0899-9007; 1873-1244
• DOI: 10.1016/j.nut.2010.04.001

Abstract Objective We examined the effects of 6 wk of low-dose creatine supplementation on body composition, muscle function, and body creatine retention. Methods Twenty healthy men and women (21 ± 2 y old) were randomized to receive creatine (0.03 g · kg−1 · d−1 ; n = 10, 4 women) or placebo ( n = 10, 4 women) for 6 wk in a double-blind placebo-controlled fashion. Participants were tested on two occasions before supplementation to establish a reliable baseline, and then were retested after supplementation. Testing included body composition, maximal strength (three-repetition maximal concentric knee extension at 180 degrees/s), muscle fatigue (five sets of 30 concentric knee extensions at 180 degrees/s), and plasma creatine concentration. Results There were no significant differences in body mass, fat-free mass, fat mass, body fat percentage, total body water, or maximal strength in either group from before to after supplementation (all P > 0.05). After supplementation, plasma creatine increased significantly in the creatine group (+182%, P = 0.03), with no difference in the placebo group. Compared with baseline values, creatine-supplemented volunteers were more resistant to fatigue during sets 2 (7%), 3 (9%), 4 (9%), and 5 (11%) (all P < 0.05). In placebo-supplemented participants, there was no improvement in fatigue resistance during sets 2 (0%), 3 (1%), 4 (0%), and 5 (−1%) (all P > 0.05). Conclusion Ingesting a low dose (≈2.3 g/d) of creatine for 6 wk significantly increased plasma creatine concentration and enhanced resistance to fatigue during repeated bouts of high-intensity contractions.