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Creatine with electrolytes may increase strength

Most people that take creatine for building muscle take  it alone. Doctors thought combining creatine with electrolytes could increase creatine absorption and transport into muscle.

In this study, 22 recreationally trained men and women, average age 21, took a placebo or 4 grams of creatine, 857 mg of phosphorus, 286 mg of magnesium, 171 mg of calcium, 171 mg of potassium, and 111 mg  of sodium per day.

After six weeks, those taking the creatine combination saw improved bench press maximal strength of  5.9 percent compared to 0.7 percent for placebo. In a one-repetition maximum back squat, the creatine group saw a 13.4 percent increase in maximal strength compared to  0.2 percent for placebo. 

 

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