Creatine supplements show high-intensity interval training (HIIT) benefits
Soccer players undergoing high-intensity interval training (HIIT) were found to have lower impact forces after creatine (Cr) supplementation for seven days, according to scientists from the School of Physical Education and Sport at the University of São Paulo.
“Moreover, muscle activation intensity during the preactivation phase tended to decrease with Cr, which reinforces the potential for an improved protective situation and safer practice of HIIT with Cr supplementation,” they wrote in Nutrition.
“These results are relevant because evidence indicates that running at exhaustion can increase impact force, and alter muscle activation intensity, mainly in the preactivation phase, which could be detrimental to practitioners.”
Creatine
The study adds to a significant body of science supporting the benefits of creatine.
According to the ISSN exercise & sports nutrition review update: research & recommendations, creatine monohydrate is the most extensively studied and clinically effective form of creatine for sports nutrition applications.
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training,” states the ISSN position paper in the Journal of the International Society of Sports Nutrition.
The safety of the ingredient is also supported by multiple studies for use in many different population groups, says the review.
Study details
The new study, which included eight elite male soccer players, used a single-blinded, placebo-controlled, crossover design. The men underwent a HIIT session and then consumed a placebo for seven days. After this they had another HIIT session, and were then given creatine monohydrate for another seven days (0.3 g.kg/d) before doing a final HIIT session.
Results showed that creatine supplementation had no impact on heart rate, rated perceived exertion, or lactate concentration.
On the other hand, improvements in biomechanical parameters related to impact control were recorded.
In addition, “significant modifications in muscle activation were also observed, mainly in the pre-activation phase, and changes were observed in intermediary bouts,” said the researchers.
They added: “Thus, our results suggest that Cr supplementation has the potential to be effective in maintaining or even improving the mechanical load control during running at HIIT. Such improvements may be related to reduced muscle strength loss and fatigue rates with Cr supplementation reported in the literature.”
Source: Nutrition
Volume 61, Pages 99-104, doi: 10.1016/j.nut.2018.09.020
“Creatine supplementation can improve impact control in high-intensity interval training”
Authors: A. P. Silva Azevedo et al.
