The Effect of Prior Creatine Intake for 28 Days on Accelerated Recovery from Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial
What this study found
Creatine monohydrate pre-ingestion improved recovery after eccentric elbow-flexor exercise compared with placebo. Range of motion was higher in the creatine group at 24 h post exercise, maximal voluntary contraction was higher at 0, 48, 96, and 168 h, arm circumference was reduced at 48, 72, 96, and 168 h, and muscle stiffness was lower at 96 and 168 h. Muscle fatigue was also lower immediately after exercise and at 168 h. Urinary titin fragment levels and perceived soreness did not differ between groups.
- Study & population
- Double-blind, randomized, placebo-controlled trial in healthy adult Japanese men with exercise-induced muscle damage from eccentric elbow-flexor exercise.
- Intervention
- Creatine monohydrate was taken orally at 3 g per day for 28 days before the eccentric elbow-flexor exercise protocol.
- Key limitation
- Very small active-arm sample size limits precision and increases risk of chance findings.
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Open PDFOriginal abstract
Despite the known beneficial effects of creatine in treating exercise-induced muscle damage (EIMD), its effectiveness remains unclear. This study investigates the recovery effect of creatine monohydrate (CrM) on EIMD. Twenty healthy men (21–36 years) were subjected to stratified, randomized, double-blind assignments. The creatine (CRE) and placebo (PLA) groups ingested creatine and crystalline cellulose, respectively, for 28 days. They subsequently performed dumbbell exercises while emphasizing eccentric contraction of the elbow flexors. The EIMD was evaluated before and after exercise. The range of motion was significantly higher in the CRE group than in the PLA group 24 h (h) post exercise. A similar difference was detected in maximum voluntary contraction at 0, 48, 96, and 168 h post exercise (p = 0.017–0.047). The upper arm circumference was significantly lower in the CRE group than in the PLA group at 48, 72, 96, and 168 h post exercise (p = 0.002–0.030). Similar variation was observed in the shear modulus of the biceps brachii muscle at 96 and 168 h post exercise (p = 0.003–0.021) and in muscle fatigue at 0 and 168 h post exercise (p = 0.012–0.032). These findings demonstrate CrM-mediated accelerated recovery from EIMD, suggesting that CrM is an effective supplement for EIMD recovery.