Creatine Enhances the Effects of Cluster-Set Resistance Training on Lower-Limb Body Composition and Strength in Resistance-Trained Men: A Pilot Study

Abstract

Creatine monohydrate (CrM) supplementation has been shown to improve body composition and muscle strength when combined with resistance training (RT); however, no study has evaluated the combination of this nutritional strategy with cluster-set resistance training (CS-RT). The purpose of this pilot study was to evaluate the effects of CrM supplementation during a high-protein diet and a CS-RT program on lower-limb fat-free mass (LL-FFM) and muscular strength. Twenty-three resistance-trained men (>2 years of training experience, 26.6 ± 8.1 years, 176.3 ± 6.8 cm, 75.6 ± 8.9 kg) participated in this study. Subjects were randomly allocated to a CS-RT+CrM (n = 8), a CS-RT (n = 8), or a control group (n = 7). The CS-RT+CrM group followed a CrM supplementation protocol with 0.1 g·kg−1·day−1 over eight weeks. Two sessions per week of lower-limb CS-RT were performed. LL-FFM corrected for fat-free adipose tissue (dual-energy X-ray absorptiometry) and muscle strength (back squat 1 repetition maximum (SQ-1RM) and countermovement jump (CMJ)) were measured pre- and post-intervention. Significant improvements were found in whole-body fat mass, fat percentage, LL-fat mass, LL-FFM, and SQ-1RM in the CS-RT+CrM and CS-RT groups; however, larger effect sizes were obtained in the CS-RT+CrM group regarding whole body FFM (0.64 versus 0.16), lower-limb FFM (0.62 versus 0.18), and SQ-1RM (1.23 versus 0.75) when compared to the CS-RT group. CMJ showed a significant improvement in the CS-RT+CrM group with no significant changes in CS-RT or control groups. No significant differences were found between groups. Eight weeks of CrM supplementation plus a high-protein diet during a CS-RT program has a higher clinical meaningfulness on lower-limb body composition and strength-related variables in trained males than CS-RT alone. Further research might study the potential health and therapeutic effects of this nutrition and exercise strategy.

Cluster Sets for Muscle Hypertrophy: A Short Review †

“…In the same line, Gonzalez-Hernández et al [16] showed that intra-set resting periods in between 15-30 s might be better from a hypertrophy point of view, given that a similar mechanical output could be obtained compared with more extended resting periods but with more emphasis on metabolic stress that could enhance the muscle growth stimuli. Additionally, we report that the application of creatine monohydrate in 3 RM protocols with 20 pauses would notably increase the fat-free mass and strength levels evaluated by MR [21].…”

Morning versus Evening Intake of Creatine in Elite Female Handball Players

“…Studies such as those by Bonilla et al [ 5 ] and Mills et al [ 32 ] used similar variables to those in this study to determine what effect Cr supplements had on athletic performance. The results obtained in the present study are in line with those published in these two articles, with improvements being found in the 1RM squat, CMJ, and medicine ball throwing tests.…”

“…In muscles, ATP is used by the enzyme phosphorylcreatine kinase (CK) to convert Cr to Cr phosphate. This enzyme can reverse the reaction to obtain additional ATP, making Cr phosphate a temporary store of ATP under high energy demand conditions [ 5 ].…”

“…The importance of this compound lies in the fact that it provides energy when used in the resynthesis of ATP, giving it ergogenic potential (when consumed as a supplement), improving performance in athletes, specifically in high-intensity, short-duration exercise, increasing power and strength and improving body composition [ 4 , 5 ].…”

A Convergent Functional Genomics Analysis to Identify Biological Regulators Mediating Effects of Creatine Supplementation

“…The CK/PCr system can be enhanced through supplementation with creatine monohydrate (CrM), which is the most studied, safe, and effective nutritional supplement to optimize physical performance [ 5 , 6 , 7 , 8 ], with potential benefits in health and disease [ 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 19 ]. It seems that the elevation of intracellular PCr concentration causes a greater capacity for phosphagens to contribute to energy metabolism, while working to reduce the accumulation of Pi and H + and improving Ca 2+ handling as important mediators of fatigability in young and older adults [ 20 , 21 , 22 , 23 ].…”