Creatine increased strength

In this study, 17 male high school canoeists maintained their basic training program and diet while adding 5 grams of creatine monohydrate powder plus 5 grams of dextrose (sugar) powder, dissolved in water four times per day with meals and before bed.

Before taking creatine and after six days of the supplement, the canoeists took a bench rowing test. After taking creatine, maximum upper body strength increased and fatigue recovery time decreased. Doctors were particularly interested in a muscle function known as post-activation potentiation, or PAP, which means that the force of a muscle increases after it contracts. PAP recovery times decreased after taking creatine. Discussing the findings, doctors said creatine effectively increases muscle efficiency and develops muscle strength.

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