The Muscle Mag
Research published in the journal Nutrients examined the impact of a low-dose creatine supplement on muscle power in young soccer players after fatigue induced by Repeated Sprint Training (RSA) and half back squats (HBS). The study highlighted the need for further research to understand the effects of low doses of creatine on physical performance in young athletes, despite its wide use among professional soccer players.
The researchers concluded that a low dose of orally administered creatine increased muscle power in young soccer players following acute intra-session fatigue induction.
Enhancing Muscle Strength and Power
Maintaining muscular strength is crucial for optimal performance in both professional and youth soccer. Fatigue experienced during training or matches reflects a decline in muscular performance.
Creatine monohydrate has become highly valued by athletes of all levels due to its ability to increase muscle strength and power, as well as enhancing performance in high-intensity activities involving anaerobic metabolism.
Previous research has shown improvements in muscle power with a low dose of creatine in the short term, but the current study focused on the impact of creatine following induced fatigue during the session, particularly in half back squats (HBS).
Squats are widely recognized as effective exercises for building strength in soccer players, both professional and semi-professional.
“We still need further research to clarify the effects of a low dose of creatine on muscle power in HBS after inducing acute fatigue during the session,” the researchers noted.
Overview of the Study
Twenty-eight soccer players from the Everton Club of Viña del Ma in Chile participated in the study, with an average age of 17.1 ± 0.9 years. The players were divided into an experimental group (EG) and a control group (CG).
Over 14 days, both groups continued their regular training regimen. The EG received creatine powder, while the CG consumed maltodextrin. Before each intervention, players underwent a warm-up and then completed repeated sprint ability (RSA) tests and HBS repetitions to induce fatigue similar to a soccer match.
The results showed that oral administration of low-dose creatine for 14 days improved physical performance in young soccer players after experiencing acute fatigue. It also led to increases in execution velocity and power during the HBS repetitions.
The researchers recommended proper supervision, a balanced diet, understanding creatine use, and not exceeding recommended doses for young soccer players based on the study findings. They acknowledged limitations in the study, including the lack of internal intensity markers and a calculation of participants’ daily caloric expenditure.
Source: Nutrients
doi: 10.3390/nu16091324
“Effects of a Low Dose of Orally Administered Creatine Monohydrate on Post-Fatigue Muscle Power in Young Soccer Players”
Authors: Álvaro Huerta Ojeda et al.
GIPHY App Key not set. Please check settings