Short-term creatine supplementation enhances strength, reduces fatigue, and accelerates recovery in resistance-trained athletes: a double-blind, randomized, crossover trial
Salem A, Ammar A, Kerkeni M, Boujelbane MA, Merve Uyar A, Moritz Köbel L, Selvaraj S, Zare R, Heinrich KM, Jahrami H, Tounsi S, Grosso G, I Schöllhorn W, Trabelsi K, Chtourou H
Journal of the International Society of Sports Nutrition · 1 cita
Cómo se estudió
- Diseño
- Ensayo controlado aleatorizado (indexado por PubMed)
- Estudiado en
- Personas
- Resultado principal
- Marcadores de salud y funcionamiento
Quién lo pagó
- Financiación
- Financiación independiente
Según la declaración de financiación del texto completo.
Publicación
- Publicado
- 2025-09-30 · J Int Soc Sports Nutr · vol. 22 · número sup1 · pág. 2617283
- Editorial
- Springer Science+Business Media
- Citado
- 1 cita · más que el 65% de estudios similares · 0.4× el promedio de su campo
- Referencias
- 83 trabajos
- Acceso
- Acceso abierto (revista) · CC-BY
- Áreas de investigación
- Muscle metabolism and nutrition · Sports Performance and Training · Exercise and Physiological Responses
- Palabras clave
- creatine monohydrate, acute supplementation, short-term supplementation, resistance training, strength performance, heart rate variability, fatigue, muscle soreness, recovery, bench press, back squat, countermovement jump, squat jump, peak heart rate, resistance-trained athletes, ergogenic aids, muscle power, cardiovascular strain, delayed onset muscle soreness
- MeSH
- humans, creatine, cross-over studies, double-blind method, heart rate, muscle fatigue, dietary supplements, adult, male, muscle strength, athletic performance, resistance training, young adult, athletes, performance-enhancing substances, myalgia, sports nutritional physiological phenomena
15 autores
- Atef Salem🇹🇳🇩🇪University of Sfax; Johannes Gutenberg University Mainz; Institut Supérieur du Sport et de l’Éducation Physique de Sfax
- Achraf Ammar🇹🇳🇩🇪 · autor de correspondenciaUniversity of Sfax; Johannes Gutenberg University Mainz; Institut Supérieur du Sport et de l’Éducation Physique de Sfax; Faculty of Medicine of Sfax
- Mohamed Kerkeni🇹🇳University of Sfax; Institut Supérieur du Sport et de l’Éducation Physique de Sfax
- Mohamed Ali Boujelbane🇹🇳🇩🇪University of Sfax; Johannes Gutenberg University Mainz; Institut Supérieur du Sport et de l’Éducation Physique de Sfax
- Ayse Merve Uyar🇩🇪Johannes Gutenberg University Mainz
- Leonard Moritz Köbel🇩🇪Johannes Gutenberg University Mainz
- Saranya A. Selvaraj🇱🇰University of Sri Jayewardenepura
- Reza Zare🇩🇪SRH University of Applied Sciences Heidelberg
- Katie M. Heinrich🇺🇸Kansas State University
- Haitham Jahrami🇧🇭Government Hospitals; Arabian Gulf University
- Slim Tounsi🇹🇳University of Sfax; Centre of Biotechnology of Sfax
- Giuseppe Grosso🇮🇹University of Catania
- Wolfgang Immanuel Schöllhorn🇩🇪Johannes Gutenberg University Mainz
- Khaled Trabelsi🇯🇴🇹🇳University of Jordan; University of Sfax; Institut Supérieur du Sport et de l’Éducation Physique de Sfax
- Hamdi Chtourou🇹🇳University of Sfax; Institut Supérieur du Sport et de l’Éducation Physique de Sfax
Resumen
El texto original del estudio, en el idioma en que se publicó.
Background
While the long-term ergogenic benefits of creatine monohydrate (CrM) supplementation are well-documented, the potential advantages of acute ingestion followed by short-term consumption remain relatively underexplored. This double-blind, randomized crossover study investigated the acute and short-term effects of CrM supplementation on strength performance, heart rate variability (HRV) responses, and recovery of lower limbs strength and muscle soreness in resistance-trained males.
Methods
A total of eleven physically active participants were recruited; however, due to incomplete data, one participant was excluded, and ten participants (age: 21.3 ± 1.9 years) were analyzed. Participants ingested either creatine monohydrate (CrM: 0.3 g·kg-1·d-1) or a placebo (PLA) for three days, with the first day's dose consumed 2 h pre-test and subsequent doses divided into three daily doses. Participants completed two test sessions in a randomized order, separated by a seven-day washout period. Each session included bench press (BP) and back squat (BS) tests performed at 60%, 70%, and 80% of one-repetition maximum (1RM) under either CrM or PLA conditions. Strength performances (repetitions, velocity, power), HRV and peak heart rate (HR), jump tests (Countermovement Jump (CMJ) and Squat Jump (SJ)), and delayed-onset muscle soreness (DOMS) were assessed.
Results
Compared to PLA, CrM supplementation significantly increased repetitions completed at 60-80% 1RM in BP and BS (p ≤ 0.041, d = 0.72-1.6) during both test sessions. CrM reported higher velocity compared to PLA at all intensities (60-80% 1RM) for both exercises and sessions (p ≤ 0.035, d = 0.78-4.09). CrM reduced cardiovascular strain compared to PLA at 60% 1RM during back squat (p = 0.017, d = 1.05). Peak HR increased with intensity for both conditions (d = 1.1-4.28), with CrM showing lower HR at 60% (p = 0.017, d = 1.05) and higher HR at 80% (p = 0.047, d = 0.82) compared to PLA. CrM enhanced post-exercise parasympathetic reactivation in the 1st session demonstrating higher favorable response in RMSSD (p = 0.015, d = 2.99) and HF power (p = 0.022, d = 2.76) compared to PLA. CMJ performance was higher in CrM compared to PLA at 24 h post-1st session and immediately before and after the 2nd session (p ≤ 0.019, d = 1.10-1.93), also DOMS was reduced in upper and lower limbs (p ≤ 0.012, d = 1.15-1.04) immediately before the 2nd session.
Conclusion
These findings demonstrate that even three days of CrM supplementation have the potential to enhance strength performance, reduce physiological stress, and accelerate recovery, suggesting it as an effective ergogenic strategy for athletes seeking immediate performance gains and reduced post-exercise soreness.
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