The effects of creatinemonohydrate loading on anaerobic performance and one-repetition maximum strength

Jorge M. Zuniga, Terry J. Housh, Clayton L. Camic, C. Russell Hendrix, Michelle Mielke, Glen O. Johnson, Dona J. Housh, Richard J. Schmidt

Research output: Contribution to journalArticlepeer-review

26 Scopus citations


The purpose of this study was to examine the effects of 7 days of supplementation with 20 g d -1 of creatine monohydrate (CM) on mean power (MP) and peak power (PP) from the Wingate anaerobic test (WAnT), body weight (BW), 1-repetition maximum (1RM) bilateral leg extension (LE) strength, and 1RM bench press (BP) strength. This study used a randomized, double-blind, placebo-controlled design. Twentytwo men (mean6SD: age = 22.1 ± 2.0 years; height = 178.0 ± 5.8 cm; body weight [BW] = 77.6 ± 7.6 kg) were randomly assigned to either a supplement (SUPP; n = 10) or placebo (PLAC; n = 12) group. The SUPP group ingested 20 g d -1 of CM powder for 7 days, whereas the PLAC ingested 20 g d -1 of maltodextrin powder. Measurements for the PLAC and SUPP groups included BW, PP, and MP from two 30-second Wants (separated by 7 minutes), and 1RM strength for LE and BP. Testing was conducted before (PRE) and after (POST) 7 days of ingesting either the supplement or placebo. The results of this study indicated that there was a significant (p ≤ 0.05) increase from PRE to POST testing in MP for the SUPP group (5.4%) but not for the PLAC group (20.3%). There were no between-group differences, however, for 1RM LE and 1RM BP strength. Furthermore, there were no changes in PP or BW for either group. The findings of this study indicated that loading with 20 g d -1of CM for 7 days increased MP (5.4%increase) from the WAnT, but it had no effect on strength (1RM LE and 1RM BP), PP, or BW.

Original languageEnglish (US)
Pages (from-to)1651-1656
Number of pages6
JournalJournal of strength and conditioning research
Issue number6
StatePublished - Jun 2012


  • Lower body strength
  • Short-term creatine supplementation
  • Upper body strength
  • Wingate anaerobic test performance

ASJC Scopus subject areas

  • Orthopedics and Sports Medicine
  • Physical Therapy, Sports Therapy and Rehabilitation


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