Long-term creatine intake is beneficial to muscle performance during resistance training

Vandenberghe, K., M. Goris, P. Van Hecke, M. Van Leemputte,L. Vangerven, and P. Hespel. Long-term creatine intake isbeneficial to muscle performance during resistance training. J. Appl. Physiol. 83(6):2055-2063, 1997.The effects of oral creatine supplementation onmuscle phosphocreatine (PCr) concentration, muscle strength, and bodycomposition were investigated in young female volunteers(n = 19) during 10 wk ofresistance training (3 h/wk). Compared with placebo, 4 days ofhigh-dose creatine intake (20 g/day) increased(P < 0.05) muscle PCr concentration by 6%. Thereafter, this increase was maintained during 10 wk of training associated with low-dose creatine intake (5 g/day).Compared with placebo, maximal strength of the muscle groups trained,maximal intermittent exercise capacity of the arm flexors, and fat-free mass were increased 20-25, 10-25, and 60% more(P < 0.05), respectively, duringcreatine supplementation. Muscle PCr and strength, intermittent exercise capacity, and fat-free mass subsequently remained at a higherlevel in the creatine group than in the placebo group during 10 wk ofdetraining while low-dose creatine was continued. Finally, on cessationof creatine intake, muscle PCr in the creatine group returned to normalwithin 4 wk. It is concluded that long-term creatine supplementationenhances the progress of muscle strength during resistance training insedentary females.