The Muscle Mag
Writing in the journal Nutrients, researchers from Chile studied the impact of a low-dose creatine supplement on muscle power post fatigue induced by Repeated Sprint Training (RSA) and half back squats (HBS). They observed that while professional soccer players often use creatine monohydrate (Cr), more research was required to understand the effects of low doses on physical performance in young players.
After completing the study, the researchers found that administering a low dose of Cr orally increased muscle power in young soccer players following acute intra-session fatigue induction.
Improving muscle strength and power
In both professional and youth soccer, developing muscle strength is vital for top performance. The tiredness experienced by players during training or matches corresponds to a decline in muscle performance.
Creatine monohydrate is highly valued by athletes of all levels due to its effectiveness in enhancing muscle strength and power, as well as its ability to improve performance in high-intensity activities (anaerobic metabolism).
Referencing a prior study on anaerobic metabolism in professional and youth soccer players, the researchers noted an improvement in muscle power with a low dose of Cr in the short term, although fatigue was not induced before evaluation.
Squats are commonly used exercises to build strength in professional and semi-professional soccer players.
The researchers emphasized the need for further research to clarify the impact of a low dose of Cr on muscle power in half back squats (HBS) following acute fatigue induction during a session.
Study details
Twenty-eight soccer players (average age = 17.1 ± 0.9 years) from the Everton Club of Viña del Mar in Chile participated in the study, divided into an experimental group (EG) and a control group (CG).
Throughout the 14-day supplementation period, both groups maintained regular training. The EG received 0.3 grams of Cr powder per kilogram of body weight, while the CG consumed 0.3 grams of maltodextrin per kilogram of body weight.
Players completed a warm-up before each intervention and underwent a repeated sprint ability (RSA) test followed by four HBS repetitions with a load equal to 65% of 1RM to induce fatigue similar to that of a soccer match. The researchers analyzed the HBS results for potential effects of Cr.
The results indicated that orally administering a low dose of Cr for 14 days after inducing acute fatigue through 21 RSA repetitions boosted physical performance in young soccer players. It also led to significant improvements in execution speed and power generated in the HBS.
The researchers recommended proper supervision, a balanced diet, understanding the correct use of creatine, and not exceeding recommended doses for young soccer players experiencing fatigue.
The study’s limitations included the absence of internal intensity markers like heart rate or post-exercise lactate, as well as muscle damage markers to confirm maximum exercise intensity. The calculation of Cr intake from participants’ daily diets and total daily caloric expenditure should have been considered.
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.
