Creatine Increases Strength, Endurance

It's a popular supplement for those who want to increase strength and endurance in sport performance. And two studies in the Journal of Strength and Conditioning Research find creatine can do just that, with no injury to muscles or effects on mood.

In a study by the US Army Research Institute of Environmental Medicine (November 2002), one group of soldiers was given up to 24 grams of creatine in sports bars, and others received a placebo. Those who took creatine experienced a 14-per cent increase in bench press repetitions, a 1.4-kilogram increase in body mass and a 0.5-per cent decrease in percentage of body fat. No difference was noted in obstacle course performance or in mood.

Another study (March 2003) by the University of Technology, Sydney, Australia, and the US Ski and Snowboard Association was conducted in response to anecdotal reports that creatine may increase incidence of muscle strains and tears. But study results debunked the anecdotes: participants had significant muscle mass increase and improved performance in jumping exercises, but no increase in stiffness or injury.

Source: Journal of Strength and Conditioning Research, nsca.allenpress.com