Effects of Varying Dosages of Oral Creatine Relative to Fat Free Body Mass on Strength and Body Composition

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This study compared the effects of different dosages of creatine relative to fat free mass on strength, % body fat, body mass (BM), fat free mass (FFM), 40-yd dash time, and vertical jump (VJ) height. In a true experimental double-blind design, 39 male college athletes were given either 5 g creatine mono-hydrate or a placebo 4 times a day for 5 days. For the rest of the 8 weeks they were given either a placebo or 100 or 300 mg * kg−1 FFM of creatine. During this period all subjects undertook a conditioning program 4 times a week emphasizing weight training and speed drills. Pre- and posttesting was conducted on all 6 variables. Both experimental groups had significant improvements in the bench press; the group ingesting 300 mg * kg−1 FFM of creatine improved significantly more than the control group (p < 0.05). Forty-yard dash improvement was significantly better as a result of ingesting 100 mg * kg−1 FFM of creatine compared to the control group. Only the 100-mg group significantly improved 40-yd time. No significant differences among groups were noted in BM, % body fat, FFM, or VJ. In conclusion, ingestion of 100 or 300 mg * kg−1 FFM of creatine for 8 weeks in conjunction with weight training and speed training significantly improved 40-yd dash time and bench press strength, respectively.

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