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Archive > Year 2011, Number 3

Effects of three, five and seven days of creatine loading on muscle volume and functional performance


Authors

Arazi Hamid, Department of Philosophy, Humanities and Law in Healthcare, School of Health Science, Swansea University

Abstract

The purpose of this study was to compare the effects of 3, 5, and 7 days of creatine loading coupled with resistance training on skeletal muscle volume and functional performance. Twenty active males were randomly assigned in a double-blind fashion to either the creatine group (Cr) (n=10) or the placebo group (Pl) (n=10). The Cr group consumed 20g of creatine per day (4 doses of 5g per day for 7 days), whereas the Pl group was given dextrose. The subjects performed resistance training at days 3, 5, and 7; and were tested also at days 4, 6, and 8. Significant increases in strength and standing long jump were observed after 3, 5, and 7 days of Cr ingestion (p < 0.05). There were significant improvements at 5 days in contrast to 3 days in body weight, 45-m sprint, standing long jump, 1RM back squat and arm curl (p < 0.05). Seven days of Cr loading made significantly greater improvements than 3 and 5 days in 4 × 9-m shuttle run and the arm cross-sectional area (p < 0.05). We conclude that more than 5 days of creatine regime are sufficient for improving muscle cross-sectional area, body weight, power and agility, whereas 3 days are sufficient for enhancing muscular strength.

Keywords

Creatine monohydrate, performance, resistance training

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