Creatine Fights Muscle Fatigue
BLOOMSBURG, Pa.—Creatine supplementation can increase plasma levels and increase resistance to fatigue during intense exercise, according to a new trial (Nutrition. ePub 1 July 2010. DOI: 10.1016/j.nutr.2010.04.001). Researchers from Bloomsburg University and Montana State University, Bozeman, recruited 20 healthy adults for the double blind trial. Before the start of the trial, participants were tested for body composition, maximal strength and muscle fatigue (assessed using knee extension exercise) and plasma creatine concentrations. Subjects then received either creatine (0.03 g/kg(1)/d) or placebo for six weeks, and all measures re-assessed.
Supplementation did not affect body mass, fat mass, body fat percentage or maximal strength. It did significantly increase plasma creatine levels. Further, the subjects taking creatine were more resistance to fatigue during the second, third, fourth and fifth knee extension test periods, particularly compared to those taking placebo.
The researchers concluded consuming low doses of creatine, around 2.3 g/d, results in increases in plasma creatine concentration and enhances resistance to fatigue during repeated bouts of high-intensity exercise.