Creatine Timing on Resistance Training Adaptations in College Athletes

Participants were matched according to fat-free mass to consume a placebo, or 5-g dose of creatine monohydrate within one hour before training, or within one hour after training for 8 weeks while completing a weekly resistance training program. At each time point (before and after training), all participants co-ingested a 25-gram dose whey isolate and a 25-gram dose of carbohydrate powder along with their assigned supplement. Body composition using a 3-compartment field (3CFIELD), muscular strength (one-repetition maximum \[1RM\]) and endurance (repetitions to fatigue \[RTF\] at 80% 1RM) using bench press (BP) and back squat (SQ) exercises along with isometric mid-thigh pull (IMTP) were assessed before and after the 8-week supplementation period.

Participants were matched according to fat-free mass to consume a placebo (maltodextrin) within one hour before training, or within one hour after training for 8 weeks while completing a weekly resistance training program. At each time point (before and after training), all participants co-ingested a 25-gram dose whey isolate and a 25-gram dose of carbohydrate powder along with their assigned supplement. Body composition using a 3-compartment field (3CFIELD), muscular strength (one-repetition maximum \[1RM\]) and endurance (repetitions to fatigue \[RTF\] at 80% 1RM) using bench press (BP) and back squat (SQ) exercises along with isometric mid-thigh pull (IMTP) were assessed before and after the 8-week supplementation period.