|No pain... ah no creatine, no gain ;-)|
The study design Daniel Kebrit and Sangeeta Rani, two scientists from the Debre Markos University and the Haramaya University in Ethiopia used in their study is easy to explain. 20 Ethopian sprinters (no master athletes) who competed to represent Haramaya Universityin 6th Ethiopian Higher Education Institutions sport festival completed a 12 weeks of resistance training program with or without provision of 5g of creatine per day.
"After two weeks of conditioning, the groups were begun performing resistance training (both weight bearing and weight free exercises). Weight exercises include deadlift, barbell squat, bench press, etc. Push up, curl up and brisk walking were some of the weight free exercises which were performed by both groups.If you take a look at the type of exercises, the workout frequency an the total volume (in minutes), you may be surprised that this was enough to elicit the strength gains I plotted for you in Figure 1.
The duration of exercise was 45 minutes with the frequency of 3 days per week. Efforts were put to control the subjects. They were advised, not to participate in any other physical activity." (Kebrit. 2013)
|Figure 1: Strength gains after 6 (left) and 12 weeks of resistance training with and without the provision of 5g of creatine monohydrate per day (Kebrit. 2013)|
- Bhasin, Shalender, et al. "The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men." New England Journal of Medicine 335.1 (1996): 1-7.
- Kebrit, Daniel, and Sangeeta Rani. "Muscle strength and muscle endurance: with and without creatine supplementation." Turkish Journal of Sport and Exercise (2013).