Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes

Abstract

BackgroundLimited research is available on the potential impact of creatine monohydrate administration before or after workouts among athletes. This study aimed to investigate the effects of pre- vs. post-exercise creatine monohydrate supplementation on resistance training adaptations and body composition.MethodsIn a randomized, double-blind, placebo-controlled, parallel design, 34 healthy resistance-trained male and female athletes were randomly assigned and matched according to fat free mass to consume a placebo, or 5-g dose of creatine monohydrate within 1 h before training, or within 1 h after training for 8 weeks, while completing a weekly resistance training program. Participants co-ingested 25-gram doses of both whey protein isolate and maltodextrin along with each assigned supplement dose. Body composition, muscular strength, and endurance, along with isometric mid-thigh pull were assessed before and after the 8-week supplementation period. A 3 × 2 mixed factorial (group x time) ANOVA with repeated measures on time were used to evaluate differences.ResultsAll groups experienced similar and statistically significant increases in fat free mass (+1.34 ± 3.48 kg, p = 0.04), upper (+2.21 ± 5.69 kg, p = 0.04) and lower body strength (+7.32 ± 10.01 kg, p < 0.001), and decreases in body mass (−1.09 ± 2.71 kg, p = 0.03), fat mass (−2.64 ± 4.16 kg, p = 0.001), and percent body fat (−2.85 ± 4.39 kg, p < 0.001).ConclusionsThe timing of creatine monohydrate did not exert any additional influence over the measured outcomes.

Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis

“…The qualified studies were mainly conducted in the USA [ 9 , 32 , 38 , 39 , 42 , 43 , 45–47 , 51–53 , 55–57 , 60–63 , 66–69 , 74 , 77 , 78 , 81 , 84 , 86 , 87 , 89 , 91 , 93 , 95 , 97 , 101 , 103 , 105 , 107–109 , 111 , 113 , 114 , 116–118 , 120 , 124 , 126 , 137 , 138 , 147 , 148 , 152 , 153 , 157 , 160 , 166 , 167 , 169 , 170 , 173 ], the UK [ 71 , 85 , 102 , 133 , 142 , 158 , 165 ], Sweden [ 35 ], Iran [ 112 , 121 , 143 ], Australia [ 41 , 44 , 70 , 76 , 98 , 99 ], France [ 36 , …”