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98THE INFLUENCE OF CREATINE SUPPLEMENTATION ON THE GROWTH OF MUSCLE STRENGTH IN MEN PRACTISING BODY-BUILDING
Jagiello Wladyslaw,1 Banach Jakub2 'Academy of Physical Training and Sports in Gdansk 2The Higher School of Computer Science in Lodz
Annotation. The research group comprised 14 men training recreational body-building in the “TKKF Raj Lodz” Club in Lodz. The subjects were divided into two groups. The experimental group used supplementation with creatine monohydrate (twice daily with 5 g) -without the saturation phase. The control group comprised athletes not subject to the supplementation. Both groups trained in consistence with the “P-RR-S” scheme (“Power, Rep-Range, Shock”). The subjects from both groups ate according to a menu containing precisely determined proportions of all basic nutritional ingredients. The level of strength capabilities was defined using three basic strength tests: barbell squat, flat bench barbell press, straightening the trunk and legs with a barbell in straight hands - the so-called deadlift. Both in the experimental and the control group positive changes in the level of all attempts were achieved. The greatest changes were revealed in the control group - the one not using creatine. The changes in bodybuilders revealed in the study were not, however, confirmed statistically. Such a result of the experiment might have been influenced by the choice of the subjects and too short a period of observation. Key words: creatine, muscle strength, body-building.
Анотація. Владислав Ягелло, Якуб Банах. Вплив вживання креатину на м’язову силу чоловіків, які займаються культуризмом. Метою дослідження стало з’ясування питання відносно того, який вплив на м’язову силу чоловіків, котрі займаються культуризмом, виявляє вживання на протязі шести тижнів креатину. В дослідженні узяли участь 14 чоловіків, які займалися рекреаційним культуризмом у спортивному клубі „TKKF Raj Lodz” в Лодзі. Досліджувані були поділені на дві групи. Експериментальна група вживала моноводну форму креатину (два рази на день по 5 мг) без фази насичення. Контрольну групу складали спортсмени, які не вживали ніяких додатків до живлення. Усі досліджувані тренувалися за одним планом „P-RR-S” („Power, Rep-Range, Shock”) і харчувалися згідно чітко визначеному меню з визначеним співвідношенням усіх основних харчових компонентів. Рівень силових можливостей визначали шляхом використання трьох вправ зі штангою: присід, жим в положенні лежачи на спині, випрямлення тулуба і ніг зі штангою на випростуваних руках (так звана „мертва тяга”). В усіх групах були відмічені позитивні зміни результатів усіх трьох проб. Найвищі зміни виявлено в контрольній групі спортсменів, які не вживали креатин. Проте отримані результати виявилися статистично невірогідними. Припущається, що вплив на такий результат міг чинити підбір спортсменів, а також нетривалий час проведення експерименту.
Ключові слова: креатин, м’язова сила, культуризм.
Аннотация. Владислав Ягелло, Якуб Банах. Влияние применения креатина на мышечную силу мужчин, занимающихся культуризмом. Целью исследования явилось выяснение вопроса о том, какое влияние на мышечную силу мужчин, занимающихся культуризмом, оказывает применение в течение шести недель креатина. В исследовании приняли участие 14 мужчин, рекреационно занимающихся культуризмом в спортивном клубе „TKKF Raj Lodz” в Лодзи. Исследуемые были разделены на две группы. Экспериментальная группа применяла моноводную форму креатина (два раза в день по 5 мг) без фазы насыщения. Контрольную группу составляли спортсмены, не принимавшие никаких добавок к питанию. Все исследуемые тренировались по одному плану „P-RR-S” („Power, Rep-Range, Shock”) и питались по чётко определённому меню с определённым соотношением всех основных пищевых компонентов. Уровень силовых возможностей определяли путём использования трёх упражнений со штангой: присед, жим в положении лёжа на спине, разгибание туловища и ног со штангой, удерживаемой прямыми руками (так называемая „мёртвая тяга”). В обеих исследуемых группах были отмечены положительные изменения результатов всех трех проб. Самые высокие изменения обнаружены в контрольной группе, не принимавшей креатин. Однако полученные результаты оказались статистически недостоверными. Предполагается, что влияние на такой результат мог оказать подбор занимающихся, а также непродолжительный срок проведения эксперимента. Ключевые слова: креатин, мышечная сила, культуризм.
© Jagiello Wladyslaw, Banach Jakub, 2009
INTRODUCTION
Body-building, in principle, aims at a balanced development of all muscle groups as a result of strength exercises, a balanced diet and eliminating stressful factors from life (Weider 1993, Kruszewski 2005). Thus, similarly to strength and speed-strength sports, a high level of strength is a desirable element. The increase in these capabilities allows using greater resistance in body-building training, which directly influences also a greater muscle hypertrophy.
In order to achieve a suitable level of preparation in body-building, apart from a rational planning of training loads, the key significance is attributed to supporting the training with nutritional supplements (Smulski et al. 1996, Tomaszewski et al. 2001, Kruszewski 2007). One of the most popular substances of permitted supplementation is creatine (C4H9O2N3).
First references to creatine appeared at the beginning of the 19thc. when a French chemist Chevreul discovered in 1832 a new substance in meat and called it creatine (from Greek “kreas” - meat) (Gorski, Gdak 2006). Yet only at the beginning of the 1990s did it become widely used - presently as the most popular supplement taken by athletes.
Supplementation with creatine products increases the resynthesis of phosphocreatine in muscles, especially after high-intensity efforts. This contributes to the growth of function, endurance, strength and volume of muscle mass (Jones 1997, Kruszewski et al. 1999, Hultman et al. 2006).
Despite numerous documented effects of using creatine, not all study results carried out on athletes (representing various disciplines) are unequivocal and obvious. Hence, the main aim of the present study was to resolve the issue whether creatine supplementation in the period of six weeks can significantly influence the growth of muscle strength in men practising bodybuilding.
MATERIAL AND METHODS
The research group comprised 14 men training recreational body-building in the “TKKF Raj Lodz” Club in Lodz. Athletes’ age oscillated between 16-29 (20.29±3.99). The trainings took place three times a week in the afternoons.
Throughout the experiment (six weeks) the subjects trained in consistence with the „P-RR-S” plan („Power, Rep-Range, Shock”) (Rea, Broser 2006). The basis for this training plan was using three types of weekly microcycles (three trainings in each one). Each microcycle differed in the choice of exercises, breaks between the series and the pace of performed exercises. Using various regimes of muscle work (eccentric, concentric, concentric-eccentric) and the so-called stick isometric (Trzaskoma Z., Trzaskoma L 2001; Krusze-wski 2007) were the significant elements of exercises in microcycles.
The three-week stage of the “P-RR-S” training plan was repeated twice according to the following scheme: 1 and 4 microcycle “Power”, 2 and 5 microcycle “Rep-Range” 3 and 6 microcycle - „Shock”. Using the principle of divided training all basic muscle groups were trained each week.
The subjects were divided into two groups (Tab.1). The experimental group used supplementation with creatine monohydrate “Finely Grated Creatine 250mesh” from a renowned nutritional company. The plan of supplementation was following:
• training day (Monday, Wednesday, Friday) - 5g of
creatine 30 min before the training, 5g immediately on completion of the training;
• non-training day (Tuesday, Thursday, Saturday,
Sunday) - 5g of creatine in the morning on an empty stomach, 5g during the time of the training (in the evening) on an empty stomach (between meals).
The subjects did not achieve the saturation phase. The creatine cycle was established for 6 weeks (42 days).
The control group comprised athletes not subject to the supplementation with creatine monohydrate.
The subjects from both groups ate according to a menu containing precisely determined proportions of all basic nutritional ingredients - carbohydrates,
proteins and fats. Protein-rich diet was implemented, in which the daily calories intake amounted to 3200-4000 kcal. The percentage ratio of protein was 25-30%, fats - 20-25%, carbohydrates - 50%. Calculated per 1kg of the body mass, proteins contributed 2.3-2.8 g, fats: 1.0-1.2 g, and carbohydrates: 5.0-6.0 g.
The level of strength capabilities was defined twice (at the beginning of the experiment and after six weeks) by means of three basic strength tests:
• barbell squat (leg muscles),
• flat bench barbell press (chest, shoulder girdle and triceps muscles),
• straightening the trunk and legs with a barbell in straight hands, the so-called “deadlift” (back and legs muscles).
The obtained results were subject to a basic statistical analysis to calculate the arithmetic mean (x), standard deviation (±5), and the significance of differences (t-criterion).
RESULTS
In result of the carried out research positive
Table 1
Characteristics of men training bodybuilding, n=14
Group of subjects Statistical indicators Training experience, years Age, years Body height, cm Body Mass, cm
1st measurement 2nd measurement
x 3.14 21 181.86 88.86 93.14
Experimental, ±G 1.63 4.12 7.34 12.39 11.47
n=7 Max 6 29 194 102 104
Min 1.5 17 174 64 70
x 2.71 19.57 180.86 87.86 90.00
Control, ±G 2.16 4.04 5.24 9.26 8.61
n=7 Max 7 25 186 103 104
Min 1 16 171 77 80
Table 2
Significance of differences in strength results (experimental group)
Tests 1st measurement 2nd measurement Test-t Significance of differences
x ±0 x ±0
Flat bench barbell press, kg 137.14 31.04 149.14 30.87 0.73 p < 0.5
«Deadlift», kg 164.71 27 180.14 28.06 1.05 p < 0.4
Barbell squat, kg 142.57 43.76 155.14 43.76 0.54 p < 0.7
Table 3
Significance of differences in strength results (control group)
Tests 1st measurement 2nd measurement Test-t Significance of differences
x ±0 x ±o
Flat bench barbell press, kg 107.86 21.57 118.14 20.14 0.92 p < 0.4
«Deadlift», kg 130 21.6 147 18.89 1.57 p < 0.2
Barbell squat, kg 123.57 24.1 137.43 21.44 1.14 p < 0.3
changes in the level of muscle strength were found in subjects of both groups. In the experimental (using supplementation with creatine monohydrate) the increase in the muscle strength in the “deadlift” test amounted to 10 to 20 kg (15.43±4.24), in the barbell squat from 5 to 25 kg (12.57±6.65). The slightest positive changes were noted in the flat bench barbell press - from 5 to 15 kg (12.00±3.46). Yet, taking into consideration the mean values of the experimental group results, no statistically significant differences were revealed (Tab. 2).
In the control group (not using supplementation with creatine monohydrate) also positive changes (increases) took place in all three tests (Tab. 3). The greatest difference at the strength capabilities level regarded the “deadlift” - from 10 to 25 kg (17.00±5.16) and the barbell squat - from 10 to 25 kg (13.86±5.40). The slightest changes in results were noted in the flat bench barbell press - from 5 to 15 kg (10.29±3.73). Also in the control group, just as in the group supplemented with creatine monohydrate, these changes were not statistically significant.
DISCUSSION
The results obtained in the study indicate that despite using supplementation with creatine monohydrate in the experimental group, the increase in the results of strength tests is greater only in one of the three tests -the flat bench barbell press (difference of 1.71 kg). In the remaining two tests - “deadlift” and barbell squat -slightly better results after six weeks of the experiment were obtained by persons from the control group (the ones not taking creatine). These differences, however, were statistically insignificant in both cases.
Using creatine supplementation - as indicated in numerous studies (Tomaszewski et al. 2001; Hi-Tec 2002a,b,c; Kruszewski, Wit 2005; Ambroziak 2006; Gorski, Gdak 2006) - has a positive effect on the pace of development of sports results in strength training. Why then after six weeks of the experiment did persons not taking creatine achieved higher results of strength tests than persons supplemented with creatine monohydrate?
One of the reasons might have been the division of the participants of the experiment. Men from the control group were younger with a shorter training experience and lower body mass. Probably that is why they reacted better to a highly differentiated training „P-RR-S” scheme than persons with greater experience (the experimental group). Non-standard training stimuli, interweaving microcycles aimed at the development of strength, in which subjects trained with loads reaching up to 90-95% of the maximal weight (MW), with microcycles in which the loads were lowered to 45-55% MW, with simultaneous shortening of resting periods to 1 minute, influenced less experienced bodybuilders more favourably.
It is also essential to pay attention to the fact that the used training scheme which perfectly reflects the basic principle of bodybuilding training - the principle of muscle disorientation (Weider 1993, Kruszewski 2006) is mainly aimed at the growth of muscle mass.
The increase in strength is in this case treated as a secondary effect.
Another probable reason could be a higher sports level of the experimental group. The representatives of this group were significantly ahead of their colleagues from the control group in the results of all tests: in the flat bench barbell press by 27.28 kg, in the deadlift by 34.71 kg, and in the barbell squat by 19 kg. Thus, probably a higher initial level of the results might have determined the lower growth of the results in this group in the second series of tests.
The obtained study results correspond with the research by Kruszewski et al. (1999). The author studied the changes in selected parameters of motor potential and somatic features of powerlifting under the influence of training loads and creatine supplementation. Intergroup differences, both in persons taking creatine supplementation and in the group not taking creatine, were statistically insignificant.
Research results available in literature indicate the possibility of a wide use of creatine supplementation - from short-term efforts performed with a maximal intensity up to long-term ones with low intensity (Pazdan 1999, Tomaszewski et al. 2001, Hultman et al.2006). Still, the results of these studies, just like in our case, are not always clearly convincing. Such a situation fully justifies the necessity to carry out further research in this field on numerically larger groups and in a longer perspective. The confirmation of these practical observations in scientific experiments could allow using creatine as a significant alternative to banned doping.
CONCLUSIONS
1. On the basis of the analysis of the results of studying changes in muscle power under the influence of six-week supplementation with creatine monohydrate in men training body-building statistically significant differences were not found.
2. Both in the experimental and the control group positive changes in the level of all attempts were still achieved. The greatest changes were revealed in the control group - the one not using creatine. Such a result of the experiment might have been influenced by the choice of the subjects and too short a period of observation.
3. The obtained study results (due to their ambiguity) only indicate certain tendencies. In this respect, the necessity to carry our research in this field on a larger group of body-builders seems obvious.
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Came to edition 18.06.2009 wjagiello1@wp.pl
