Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis

Lanhers, Charlotte; Pereira, Bruno; Naughton, Géraldine; Trousselard, Marion; Lesage, François-Xavier; Dutheil, Frédéric

doi:10.1007/s40279-016-0571-4

Cited by 104 publications

(78 citation statements)

References 63 publications

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“…The elevated levels of muscle creatine were sustained in both cases with a maintenance dose of 2 g/day (30). Therefore, our results corroborate other findings (14,20,21,(31)(32)(33)(34)(35), i.e., low doses of creatine monohydrate supplementation, regardless of the use of saturation phase, could significantly increase maximum muscle strength and resistance to fatigue. Furthermore, no subjects in any of the groups reported any discomfort or side effects during the study period.…”

Section: Discussionsupporting

confidence: 90%

Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance

et al. 2018

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To investigate the effect of low-dose supplementation of creatine monohydrate without the use of the saturation phase, 36 male university students engaged in resistance training (age 22.5 ± 4.3 years, height 1.76 ± 0.08 m, weight 77.0 ± 11.0 kg, and body mass index 24.6 ± 2.5 kg/m 2 ) were randomly divided into three groups: group placebo (GP), group supplemented with creatine 3 g/day (3G), and group supplemented with 5 g/day creatine (5G). The subjects were tested for maximum muscle strength (1RM), upper body muscle endurance (MPU), and abdominal muscle endurance (MSU) before and after 7, 14, 21, 28, and 35 days of creatine supplementation or placebo and performing standardized resistance training. After 35 days of supplementation and training, all groups showed a significant improvement in the 1RM test; however, the percentages of strength increase were significantly higher (P < 0.05) in the groups supplemented with creatine (G3, ∆% 1RM = 20.0 ± 4.0; G5, ∆% 1RM = 19.9 ± 1.5) than in the placebo group (GP, ∆% 1RM = 10.3 ± 1.9). Upper limb muscle endurance showed a significant improvement only in 5G, ranging from 39.9 ± 7.9 MPU/min to 50.7 ± 11.0 MPU/min after 35 days of supplementation. Interestingly, abdominal muscle endurance showed no increase in any of the groups (GP, P > 0.528; G3, P > 0.076; G5, P > 0.148). These results support a number of earlier studies that demonstrated that creatine supplementation at low doses and without the use of the loading phase are effective for increasing maximal strength and endurance of upper limbs.

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Section: Discussionsupporting

confidence: 90%

Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance

et al. 2018

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“…The MIP formulations included in 14 studies contained Cr, which has been shown to enhance upper 53 and lower body strength in several populations. 54 55 A recent meta-analysis 8 in >700 older adults found that Cr supplementation during RT Figure 4 Forest plot of the results from a random effects meta-analysis for multi-ingredient protein (MIP) supplementation compared with all non-MIP supplementation groups shown as mean difference with 95% CIs on one-repetition maximum lower body (kg) in young (<45 years) and old (>45 years) participants.…”

Section: Reviewmentioning

confidence: 99%

Do multi-ingredient protein supplements augment resistance training-induced gains in skeletal muscle mass and strength? A systematic review and meta-analysis of 35 trials

et al. 2019

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ObjectiveTo determine the effects of multi-ingredient protein (MIP) supplements on resistance exercise training (RT)-induced gains in muscle mass and strength compared with protein-only (PRO) or placebo supplementation.Data sourcesSystematic search of MEDLINE, Embase, CINAHL and SPORTDiscus.Eligibility criteriaRandomised controlled trials with interventions including RT ≥6 weeks in duration and a MIP supplement.DesignRandom effects meta-analyses were conducted to determine the effect of supplementation on fat-free mass (FFM), fat mass, one-repetition maximum (1RM) upper body and 1RM lower body muscular strength. Subgroup analyses compared the efficacy of MIP supplementation relative to training status and chronological age.ResultsThe most common MIP supplements included protein with creatine (n=17) or vitamin D (n=10). Data from 35 trials with 1387 participants showed significant (p<0.05) increases in FFM (0.80 kg (95% CI 0.44 to 1.15)), 1RM lower body (4.22 kg (95% CI 0.79 to 7.64)) and 1RM upper body (2.56 kg (95% CI 0.79 to 4.33)) where a supplement was compared with all non-MIP supplemented conditions (means (95% CI)). Subgroup analyses indicated a greater effect of MIP supplements compared with all non-MIP supplements on FFM in untrained (0.95 kg (95% CI 0.51 to 1.39), p<0.0001) and older participants (0.77 kg (95% CI 0.11 to 1.43), p=0.02); taking MIP supplements was also associated with gains in 1RM upper body (1.56 kg (95% CI 0.80 to 2.33), p=0.01) in older adults.Summary/conclusionsWhen MIP supplements were combined with resistance exercise training, there were greater gains in FFM and strength in healthy adults than in counterparts who were supplemented with non-MIP. MIP supplements were not superior when directly compared with PRO supplements. The magnitude of effect of MIP supplements was greater (in absolute values) in untrained and elderly individuals undertaking RT than it was in trained individuals and in younger people.Trial registration numberCRD42017081970.

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“…Creatine monohydrate (CM) supplementation increases muscle creatine and phosphocreatine stores, sustaining exercise that is otherwise limited by the inability of phosphocreatine resynthesis to keep pace with exercise fuel demands, for example, single and repeated bouts of high-intensity exercise (<150 s duration), with the most pronounced effects evident during tasks <30 s (Branch, 2003;Lanhers et al, 2017). Indeed, creatine supplementation received widespread attention in 1992 when the first report on successful loading protocols (Harris et al, 1992) was published at the same time as anecdotes emerged from the Barcelona Olympic Games regarding its use by gold-medal winning British track-and-field sprinters.…”

Section: Creatine Monohydratementioning

confidence: 99%

Sports Foods and Dietary Supplements for Optimal Function and Performance Enhancement in Track-and-Field Athletes

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Derave

et al. 2019

International Journal of Sport Nutrition and Exercise Metabolism

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Athletes are exposed to numerous nutritional products, attractively marketed with claims of optimizing health, function, and performance. However, there is limited evidence to support many of these claims, and the efficacy and safety of many products is questionable. The variety of nutritional aids considered for use by track-and-field athletes includes sports foods, performance supplements, and therapeutic nutritional aids. Support for sports foods and five evidence-based performance supplements (caffeine, creatine, nitrate/beetroot juice, β-alanine, and bicarbonate) varies according to the event, the specific scenario of use, and the individual athlete’s goals and responsiveness. Specific challenges include developing protocols to manage repeated use of performance supplements in multievent or heat-final competitions or the interaction between several products which are used concurrently. Potential disadvantages of supplement use include expense, false expectancy, and the risk of ingesting banned substances sometimes present as contaminants. However, a pragmatic approach to the decision-making process for supplement use is recommended. The authors conclude that it is pertinent for sports foods and nutritional supplements to be considered only where a strong evidence base supports their use as safe, legal, and effective and that such supplements are trialed thoroughly by the individual before committing to use in a competition setting.

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Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis

Abstract: Creatine supplementation is effective in upper limb strength performance for exercise with a duration of less than 3 min, independent of population characteristics, training protocols, and supplementary doses or duration.

Cited by 104 publications

References 63 publications

Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance

Effects of Low-Dose Creatine Monohydrate on Muscle Strength and Endurance

Do multi-ingredient protein supplements augment resistance training-induced gains in skeletal muscle mass and strength? A systematic review and meta-analysis of 35 trials

Sports Foods and Dietary Supplements for Optimal Function and Performance Enhancement in Track-and-Field Athletes

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