Creatine can help quickly
A new study shows that creatine can improve strength performance in strength training after just a few days. In practice, they observed better performance in the bench press and squat, with both more repetitions and higher lifting speed.
What the study did
In this double-blind, randomized crossover study, 10 young men with some training experience but no prior creatine use participated. They received creatine monohydrate at a dose of 0.3 grams per kilogram of body weight per day for three days, with the first dose two hours before testing. They then performed tests in the bench press and squat at 60, 70 and 80 percent of 1RM. (1RM stands for One Repetition Maximum. It is the heaviest weight you can lift for a single repetition with strict form in a specific exercise, but with which you fail to perform two repetitions.
The results
Compared with placebo, creatine increased the number of repetitions in both the bench press and squat at several load levels. Creatine also improved lifting speed at all tested intensities and reduced certain signs of physiological strain. There were also indications of better recovery between sessions.
How fast creatine works
What’s interesting about this study is that the effect appeared much sooner than many people think. You don’t always have to wait several weeks to notice anything, even though the body’s full creatine effect often builds over time.
What it means in practice
For those who do strength training, the study suggests that creatine may be one of the fastest-acting performance supplements. It can help you get a little more out of each set, especially when training with moderate to heavy weights.
How to interpret the study
This is a small study, so the results shouldn’t be oversold. But they are consistent with the broader research on creatine, which has long shown improved strength, power, and training performance.
