Positive Effects Of Creatine As An Ergogenic Aid
Majid Koozehchian, Kinesiology; Gina Mabrey, Kinesiology
3:30-4:30pm | Houston Cole Library, 11th Floor
In the presentation of "Positive effects of creatine as an ergogenic aid," I am attempting to shed light on the versatility and benefits of creatine use. Creatine is an amino acid located primarily in your body's muscles, as well as in the brain. Though it can be made synthetically, most people get creatine through seafood and red meat. The body's liver, pancreas, and kidneys also make creatine. Your body converts creatine to phosphocreatine and stores it in your muscles, where it is used for energy. As a result, people commonly take creatine orally to improve athletic performance and increase muscle mass. For years, creatine has been considered a supplement that mostly male bodybuilders use to enhance muscle hypertrophy. This frame of thinking has caused much controversy as to who and what creatine is for. In this presentation, I break down what creatine is, how creatine works, and provide examples from studies that involve a vast population that has benefited from creatine supplementation.
For the college-aged male population group, the purpose of this investigation was to examine the effects of 6 weeks of oral creatine supplementation during a per-iodized program of strength training on preacher curl, bench press, and squat 1 rep max and body composition. Eighteen college athletes' volunteers with at least 1 year of weight training experience were randomly assigned to two creatine and placebo groups. Creatine group received 20 grams of creatine for the first 6 days in 5-g doses, four times daily, followed by 5 grams for the remainder of the study. The placebo group received a placebo (starched, sucrose drink) following the exact protocol as the Creatine group. All subjects' resistance-trained 3 days a week. Measurement of 1RM strength of preacher curl, bench press, and squat and body composition were made pre- and post-training after supplementation while monitoring dietary intakes. Results showed that body mass and lean tissue mass increased to a greater extent with training in the creatine group compared to the placebo group. There were no significant changes in percent body fat for either group. Creatine group demonstrated more significant improvement in 1RM of squat, bench press, and arm flexors than the placebo group. These data suggest that creatine supplementation during strength training may be superior to training alone for enhancing muscular strength and body composition.
student research, kinesiology
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Griffie, Christopher, "Positive Effects Of Creatine As An Ergogenic Aid" (2022). JSU Student Symposium 2022. 33.