Boosting Muscle Strength With Creatine


Creatine has been extensively researched and found to be a safe and useful supplement for building muscle size and strength. Like protein shakes, you won’t see results right away from supplementing with creatine. But a study published in The Journal of Sports Medicine and Physical Fitness suggests you could notice increased strength within 2 weeks.

Young male subjects supplemented with 0.07 grams of creatine per kilogram of body weight daily during 8 weeks of resistance training. They trained 3 times each week and had strength assessed for 6 exercises every 2 weeks.

Compared to subjects who received a placebo, subjects supplementing with creatine realized significantly greater strength gains on the bench press, leg press and shoulder press after 2 weeks of training. After 8 weeks, members of the creatine group were significantly stronger than placebo users on 4 of the 6 exercises. Researchers theorized greater muscle damage in the creatine group might be the result of greater training intensity.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.