Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults

Nutrients. 2020 Jun 24;12(6):1880. doi: 10.3390/nu12061880.


The purpose was to examine the effects of creatine supplementation during resistance training sessions on skeletal muscle mass and exercise performance in physically active young adults. Twenty-two participants were randomized to supplement with creatine (CR: n = 13, 26 ± 4 yrs; 0.0055 g·kg-1 post training set) or placebo (PLA: n = 9, 26 ± 5 yrs; 0.0055 g·kg-1 post training set) during six weeks of resistance training (18 sets per training session; five days per week). Prior to and following training and supplementation, measurements were made for muscle thickness (elbow and knee flexors/extensors, ankle plantarflexors), power (vertical jump and medicine ball throw), strength (leg press and chest press one-repetition maximum (1-RM)) and muscular endurance (one set of repetitions to volitional fatigue using 50% baseline 1-RM for leg press and chest press). The creatine group experienced a significant increase (p < 0.05) in leg press, chest press and total body strength and leg press endurance with no significant changes in the PLA group. Both groups improved total body endurance over time (p < 0.05), with greater gains observed in the creatine group. In conclusion, creatine ingestion during resistance training sessions is a viable strategy for improving muscle strength and some indices of muscle endurance in physically active young adults.

Keywords: endurance; intra-workout; muscle mass; power; strength.

Publication types

  • Randomized Controlled Trial

MeSH terms

  • Adult
  • Creatine* / administration & dosage
  • Creatine* / pharmacology
  • Dietary Supplements
  • Double-Blind Method
  • Exercise / physiology*
  • Female
  • Humans
  • Male
  • Muscle Strength / drug effects
  • Muscle, Skeletal / physiology
  • Resistance Training*
  • Young Adult


  • Creatine