This document contains summaries of multiple studies on creatine and BCAA supplements. It summarizes several key findings from the studies: 1) Creatine supplementation combined with strength training increases muscle fiber growth more than training alone by amplifying satellite cell and myonuclei concentration. 2) A meta-analysis found creatine improves body composition and resistance training performance regardless of gender or experience. 3) Studies on soccer and volleyball players found creatine maintained jumping power and block jump height during fatigue when compared to a control group. 4) Post-workout creatine led to better strength and body composition gains than pre-workout in one study.

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“creatine supplementation in combination
with strength training amplifies the
training-induced increase in satellite cell
numberand myonuclei concentration in
human skeletal muscle fibers, thereby
allowing an enhanced muscle fiber growth
in response to strength training.”
Aagaard, P., et al. (2006). Creatine supplementation augments the
increase in satellite cell and myonuclei number in human skeletal
muscle induced by strength training. J Physiol.
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“The InternationalJournal of Sports
Nutrition and Exercise Metabolism
published an enormous meta-analysis of 100
studies, concluding that creatine improves
body composition and resistance training
performance regardless of gender or
training experience.“
Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.
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“In 2014, atrial on elite soccer players
showed thatthose on creatine sustained
jumping powerwhile a control group
succumbed to fatigue. And in a similar study
on collegiate volleyball players, creatine
maintained the subjects’ repeated block
jump height.”
J Int Soc Sports Nutr. 2014 Jun 18;11:32. doi:
10.1186/1550-2783-11-32. eCollection 2014.
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“A 2013 study found that post-exercise
creatine led to better body compand
strength gains than taking it pre-workout.
Anothertrial showed that subjects who
trained arms grew bigger guns when they
took creatine afterworkouts.”
J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi:
10.1186/1550-2783-10-36. eCollection 2013.
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“A 2012 study put buffered creatine head to head
against old-fashioned creatine monohydrate, onlyto
find that itwas no safer or more effective. Another
trendy option, creatine ethyl-ester, was found to be
less effective than monohydrate for increasing
muscle creatine levels, improving body composition,
muscle mass, strength, and power.”
J Int Soc Sports Nutr. 2012 Sep 13;9(1):43. doi:
10.1186/1550-2783-9-43.
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“BCAA’s consumed during training
raise both growth hormone and
insulin atthe same time, hence the
increased anti-catabolism and
anabolism.”
Carli et al. (1992)
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“The study showed that supplementing
with BCAA’s priorto aworkout not only
prevents a decrease in post-workout
testosterone levels, butactually
allows testosterone levels to increase
following exercise.”
Carli et al. (1992)
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“When intracellular levels of
glutamine increase, so does cell
volume. Volumizing a muscle cell
switches on anabolic mechanisms
and shuts offthe mechanisms that
cause muscle breakdown.“
Watford M. (1989)
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