This study examined the effects of creatine monohydrate supplementation combined with a resistance training program on muscular strength. The study reviewed previous research that found creatine supplementation improved muscular strength during high-intensity exercise by generating ATP. This double-blind placebo controlled study tested the effects of 5 grams per day of creatine monohydrate supplementation over 4 weeks combined with a resistance training program. Results showed significant increases in bench press, leg press, arm flexor, and vertical jump strength in the creatine groups compared to the placebo groups. The findings support that creatine supplementation increases muscular strength when combined with resistance training.

1. Matthew R. Summers-Johnson Humboldt State University, Arcata CA
Introduction
•Creatine (Cr) is the most common supplement used to
improve performance in anaerobic activities. [1]
•Naturally occurring compound primarily found in meat and
fish.
•Consists of amino acids arginine, glycine, and methionine
•65% of Cr is stored in skeletal muscle in the form of
phosphocreatine (PCr) [1]
•Plays important role in muscle contractions during high
intensity exercise
•Used to rapidly generate ATP
•Cr supplementation has been shown to improve muscular
strength when combined with a resistance training program.
[1]
Purpose: To better understand the effects of creatine
monohydrate supplementation on muscular strength.
Conclusions:
•These findings support that creatine supplementation
increases an individuals muscular strength when combined
with a resistance training program
•Creatine group showed a significant difference in muscular
strength after a resistance training program whereas the
placebo group did not
•Future research needs to be done on the potential side effects
of Cr supplementation in addition to what is the most
affective dosage of Cr to consume
Methods:
•Double-blind placebo controlled
Bench Press & Leg Press Exercises
Discussion
•Findings from these studies suggest Cr supplementation
increases muscular strength
•In the Herda, at al. study, all Cr subjects showed a
significant difference in bench press and leg press
•Cr users in the Kreider, at al. study showed a significant
difference in bench press
•Cr users in the Becque, et al. study demonstrated a
significant difference in arm flexor strength from pre- to
post-supplementation
•Cr users in the Gouttebarge, et al. study showed a significant
difference in vertical jump from pre- to post-supplementation
References:
1.Demant, T. W., & Rhodes, E. C. (2009). Effects of creatine supplementation on exercise performance. Sports
Medicine , 28 (1), 49-60.
2.Herda, T. J., Beck, T. W., Ryan, E. D., Smith, A. E., Walter, A. A., Hartman, M. J., et al. (2009). Effects of
creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength and power
output.
3.Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., et al. (1998). Effects of creatine
supplementation on body composition, strength, and sprint performance.
4.Becque, D. M., Lochmann, J. D., & Melrose, D. R. (2005). Effects of oral creatine supplementation on
muscular strength and body composition.
5.Gouttebarge, V., Inklaar, H., & Hautier, C. A. (2012). Short-term oral creatine supplementation in
profressional football players: A randomized placebo-controlled trial.
The Effects of Creatine Monohydrate Supplementation Combined with
Resistance Training on Muscular Strength
Results:
* Indicates a significant (p<0.05) difference from pre- to post-
supplementation
Reverse Crunch
Seated Abdominal Twists
Double Leg Thrust
Study N= Age(M) Cr Admin Test
Herda, et al. [2] 58
Males
21 years 5g daily
(4wks)
Bench
press &
Leg Press
Kreider, et al. [3] 25 males 19.9
years
5g daily
(4wks)
Bench
Press
Becque, et al. [4] 23 males 21.5
years
5g daily
(8wks)
Arm flexor
Gouttebarge, et
al. [5]
16 males 26.7
years
20g daily
(7days)
Vertical
Jump
Study Bench
Press
Leg Press Arm
Flexor
Vertical
Jump
Herda et al. 164.6-
177.7kg*
524.6-
576.9kg*
Kreider et al. 225.2-
246.4lbs
*
Becque et al. 42.5-
49.3lbs*
Gouttebarge et
al.
33.1-
39.7in*