Small Gains In A Short Time

Athletes recovering from minor injuries are always looking for effective ways to get 'back in the game' in a hurry. Studies have found that torque power can be increased with reduced acceleration time after just 2 days of resistance training and 5 days of creatine supplementation. So researchers at the University of Oklahoma decided to find out what 8 days of creatine supplementation and 3 days of resistance training would produce.

They recruited a group of 25 men, average age 21, and provided 10.5 grams of creatine with 68 grams of carbohydrates twice daily for 6 days, then once daily for the remaining two. The control group consumed 70 grams of carbohydrates that served as a placebo. After performing concentric isokinetic leg extensions (3 sets of 10 reps at 150-degrees) on days 3, 5 and 7, the creatine supplementing men showed 13% increases in peak torque with a 42% reduction in acceleration time. The placebo group recorded 6% gains and 34% decreases respectively.

The Bigger Picture: Although the improvements realized by the creatine supplementing group were not statistically significant, researchers stated that the findings may be useful for strength athletes and conditioning professionals who want to dramatically increase strength within a 9-day period. From the results it is reasonable to assume and other studies have shown that greater gains could be realized with continued creatine supplementation and resistance training.
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