RESEARCH ARTICLE Open Access The effects of pre versus post workout supplementation of - PDF document

RESEARCHARTICLEOpenAccess Theeffectsofpreversuspostworkout supplementationofcreatinemonohydrateon bodycompositionandstrength JoseAntonio * andVictoriaCiccone Abstract Chronicsupplementationwithcreatinemonohydratehasbeenshowntopromoteincreasesintotal intramuscularcreatine,phosphocreatine,skeletalmusclemass,leanbodymassandmusclefibersize.Furthermore, thereisrobustevidencethatmuscularstrengthandpowerwillalsoincreaseaftersupplementingwithcreatine. However,itisnotknownifthetimingofcreatinesupplementationwillaffecttheadaptiveresponsetoexercise. Thus,thepurposeofthisinvestigationwastodeterminethedifferencebetweenpreversuspostexercise supplementationofcreatineonmeasuresofbodycompositionandstrength. Methods: Nineteenhealthyrecreationalmalebodybuilders(mean±SD;age:23.1±2.9;height:166.0±23.2cm; weight:80.18±10.43kg)participatedinthisstudy.Subjectswererandomlyassignedtooneofthefollowing groups:PRE-SUPPorPOST-SUPPworkoutsupplementationofcreatine(5grams).ThePRE-SUPPgroupconsumed 5gramsofcreatineimmediatelybeforeexercise.Ontheotherhand,thePOST-SUPPgroupconsumed5grams immediatelyafterexercise.Subjectstrainedonaveragefivedaysperweekforfourweeks.Subjectsconsumedthe supplementonthetwonon-trainingdaysattheirconvenience.Subjectsperformedaperiodized,split-routine, bodybuildingworkoutfivedaysperweek(Chest-shoulders-triceps;Back-biceps,Legs,etc.).Bodycomposition (BodPod®)and1-RMbenchpress(BP)weredetermined.Dietlogswerecollectedandanalyzed(onerandom dayperweek;fourtotaldaysanalyzed). Results: 2x2ANOVAresults-Therewasasignificanttimeeffectforfat-freemass(FFM)(F=19.9;p=0.001)andBP (F=18.9;p0.001),however,fatmass(FM)andbodyweightdidnotreachsignificance.Whilethereweretrends, nosignificantinteractionswerefound.However,usingmagnitude-basedinference,supplementationwithcreatine postworkoutispossiblymorebeneficialincomparisontopreworkoutsupplementationwithregardstoFFM,FM and1-RMBP.ThemeanchangeinthePRE-SUPPandPOST-SUPPgroupsforbodyweight(BWkg),FFM(kg),FM (kg)and1-RMbenchpress(kg)wereasfollows,respectively:Mean±SD;BW:0.4±2.2vs.0.8±0.9;FFM:0.9±1.8vs. 2.0±1.2;FM:-0.1±2.0vs.  1.2±1.6;BenchPress1-RM:6.6±8.2vs.7.6±6.1. Qualitativeinferencerepresentsthelikelihoodthatthetruevaluewillhavetheobservedmagnitude.Furthermore, therewerenodifferencesincaloricormacronutrientintakebetweenthegroups. Conclusions: Creatinesupplementationplusresistanceexerciseincreasesfat-freemassandstrength.Basedonthe magnitudeinferencesitappearsthatconsumingcreatineimmediatelypost-workoutissuperiortopre-workoutvisa visbodycompositionandstrength. Keywords: Creatine,Supplementtiming,Bodycomposition,Fatfreemass,Dietarysupplement *Correspondence: ja839@nova.edu ExerciseandSportsSciences,NovaSoutheasternUniversity,3532S. ©2013AntonioandCiccone;licenseeBioMedCentralLtd.ThisisanOpenAccessarticledistributedunderthetermsofthe CreativeCommonsAttributionLicense(http://creativecommons.org/licenses/by/2.0),whichpermitsunrestricteduse, distribution,andreproductioninanymedium,providedtheoriginalworkisproperlycited. AntonioandCiccone JournaloftheInternationalSocietyofSportsNutrition 2013, 10 :36 http://www.jissn.com/content/10/1/36 IntroductionChronicsupplementationwithcreatinehasbeenshowntoincreaseleanbodymassandenhanceexerciseper-formance[1-10].Creatinesupplementationforasbriefaperiodas3dayshasbeenshowntoproduceasignifi-cantincreaseinskeletalmusclevolumeandexerciseperformanceaccordingtoZiegenfussetal.[9].Oneweekofsupplementationhasbeenshowntoincreasebodyweight1.4kg(range0.00to2.7kg)[11].Further-more,creatinesupplementationcombinedwithresist-ancetrainingresultedina6.3%increaseinbodyweightandfat-freemassaftera12weektreatmentperiod[12].Subjectswithinitiallylowlevelsofintramuscularcreat-ine(e.g.vegetarians)aremoreresponsivetosupplemen-tationthanthosewhoregularlyconsumemeat[13].However,notallinvestigationsdemonstrateapositiveeffectofcreatinesupplementationvisavisbodycom-position[14-18].Ithasnotyetbeenfullyelucidatedwhateffectnutri-enttiming(i.e.consumingnutrientspre,duringand/orpostworkout)hasontheadaptiveresponsetoexercise[19-24].However,basedonthepreponderanceofevi-dence,itisapparentthatconsumingthepropernutri-entsduringtheperiworkouttimeperiodmayenhanceleanbodymassandexpediteskeletalmusclerecovery[25-29].Forinstance,Tiptonetal.demonstratedthatconsuminganessentialaminoacidsolutionprework-outresultedinagreaternetmuscleproteinsynthesisthanthatwhenthesolutionisconsumedafterexercise;thisincreaseinmuscleproteinsynthesisisbelievedtobetheresultofanincreaseddeliveryofaminoacidstotheleg[29].CribbandHayesdiscoveredthatconsum-ingaprotein-carbohydrate-creatinesupplementimme-diatelypreandpostworkoutresultedingreatergainsinleanbodymass,musclefibersizeandmuscularstrengthincomparisontomorningandeveningcon-sumption[25].Itisapparentthatthetimingofnutri-entintakedoesindeedaffecttheadaptiveresponsetoexercisebutitisnotknownifthereisadifferencebetweenpreversuspostworkoutconsumptionofasupplementornutrientcombination.Therefore,thepurposeofthisinvestigationwastodetermineiftherewasadifferenceinpreversuspostworkoutsupple-mentationofcreatineonbodycompositionandmus-cularstrength.Nineteenmalerecreationalbodybuilders(mean±SD:age,23.1±2.9years;height,166.0±23.2cm;bodyweight,80.2±10.4kg)completedthisstudy.Parti-cipantswereotherwisehealthycollege-agestudentswhohadbeenresistancetrainingregularlyforoverayear.Individualswhowerecurrentlyconsumingotherworkoutsupplementsorergogenicaidswereinstructedtoimmediatelystopconsumptionandcompleteatleastafour-weekwashoutperiodbeforeenteringthestudy.Allproceduresinvolvinghumansubjectswereap-provedbyNovaSoutheasternUniversitysHumanSub-jectsInstitutionalReviewBoardinaccordancewiththeHelsinkiDeclaration,andwritteninformedconsentwasobtainedpriortoparticipation.ExperimentaldesignSubjectswererandomlyassignedtooneoftwogroups:aPRE-SUPPorPOST-SUPPgroup.ThePRE-SUPPgroupconsumed5gramsofcreatinemonohydrateimmediatelypriortotraining.ThePOST-SUPPgroupconsumedthesameamountofcreatineimmediatelyaftertraining.Fol-lowingpre-testingdatacollection,participantsbeganaperiodizedfour-weekresistancetrainingprogramthatwasself-administered.Onoff-trainingdays,subjectsconsumedcreatineattheirconvenience.Thetotaltreat-mentdurationwasfourweeks.ResistancetrainingprotocolAllsubjectsfollowedaperiodized,split-routinebody-buildingtrainingregimengearedprimarilyforskeletalmusclehypertrophy.Theparticipantstrained5daysaweekfor4weeksforatotalof20trainingsessions.Eachtrainingsessionlastedapproximately60minutes.Theprogramwasasfollows:Week1Chest,Shoulder,Triceps(3×15,sets×reps;doesnotinclude2warmupsets)Hips,Legs(3×15)Back,Biceps(3×15)Chest,Shoulders,Triceps(3×10)Hips,Legs(3×10)Sun-RESTWeek2Back,Biceps(3×10)Chest,Shoulder,Triceps(3×5)Hips,Legs(3×5)Back,Biceps(3×5)Chest,Shoulder,Triceps(3×15)Week3Hips,Legs(3×15)Back,Biceps(3×15)Chest,Shoulders,Triceps(3×10)Hips,Legs(3×10)Back,Biceps(3×10)AntonioandCicconeJournaloftheInternationalSocietyofSportsNutrition:36Page2of8http://www.jissn.com/content/10/1/36 Week4Chest,Shoulders,Triceps(3×5)Hips,Legs(3×5)Back,Biceps(3×5)Chest,Shoulder,Triceps(3×15)Hip,Legs(3×15)Choiceofexercisesforeachbodypartsplit(subjectperformed3ofthese)flatbenchpress,inclinebenchpress,cablecross-overs,pecdeck,flatbenchflies,declinebenchpress;Shoulders(subjectperformed3ofthese)uprightrow,machinemilitarypress,dumbbelloverheadpresses,lateraldumbbellraises,shouldershrugs;Triceps(subjectperformedtwoofthese)tricepspushdowns,dips,Frenchpress;Back(subjectperformedfourofthese)Widegriplatpulldown,narrowgriplatpulldown,chinups,cablerows,dumbbellrows,dumbbellflies;Biceps(subjectperformedthreeofthese)standingbarbellcurls,standingEZbarcurl,concentrationcurls,preachercurls,hammercurls;Legs/Hips(subjectperformedfiveofthese)Backsquats,Smithmachinesquats,LegPress,Lunges,Legcurls,Legextensions,calfraise(seatedorstanding),Stiff-leggeddeadlift.Ontestdays,participantsreportedtoNSUsExerciseandSportsSci-encelabaftera3hourfastandrefrainedfrompartici-patinginvigorousactivityorexerciseinthe24-hourperiodpriortotesting.Subjectswereaskedtomaintaintheirnormaldietaryintakeforthedurationofthestudyandtorefrainfromingestinganyotherdietarysupple-mentthatmayenhancebodycomposition(e.g.protein,aminoacids,etc.).Fooddiary,workoutlog,bodycompositionSubjectsprovideda24-hourdietrecallononerandomdayonweek1,2,3,and4(asdeterminedbythein-vestigators).DietaryintakewasmeasuredusingtheNutribase®program.Heightwasmeasuredusingstandardanthropometryandtotalbodyweightwasmeasuredusingacalibratedscale.BodycompositionwasassessedbywholebodydensitometryusingairdisplacementviatheBodPod®(COSMEDUSA,Concord,CA).Alltestingwasperformedinaccordancewiththemanufacturersinstruc-tions.Briefly,subjectsweretestedwhilewearingonlytightfittingclothing(swimsuitorundergarments)andanacrylicswimcap.Thesubjectsworetheexactsamecloth-ingforalltesting.ThoracicgasvolumewasestimatedforallsubjectsusingapredictiveequationintegraltotheBodPod®software.ThecalculatedvalueforbodydensityusedtheSiriequationtoestimatebodycomposition.DatafromtheBodPod®includedbodyweight,%bodyfat,fatfreemassandfatmass.Alltestingwasdonewitheachsubjectatthesametimeofday(plusorminus1hour).Also,allsubjectswererequiredtokeepaworkoutlogshowingtheexerciseswithrepsandsetsperformed.ExerciseperformanceassessmentSubjectsperformeda1repetitionmaximumlifts(1-RM)onthebenchpress.Subjectswarmedup(2setsof8repetitionsatapproximately50%ofanticipatedmaximum)onthebenchpress.Subjectsperformedsuccessive1-RMliftsstartingatabout70%ofanticipated1-RMandin-creaseditby510lbsuntilthereachinga1-RM.Therewasatwominuterestintervalbetweensets.Eachsubjectwasallowedamaximumofthreeattempts.StatisticalanalysisDatawereanalyzedutilizingfiveseparate2-way[group(Pre-Treatment[akaPRE-SUPP]vs.Post-Treatment[akaPOST-SUPP])×time(prevs.post)]AnalysisofVariance(ANOVA).Whenappropriate,follow-upanalysisin-cludedpairedsample-test.Analphalevelwassetat0.05,andallanalyseswereperformedusingPASWversion18.0(SPSS,Inc.,Chicago,IL).Theeffectsofnu-trienttimingplusresistanceexercisewerecalculatedasthechangesfrompretrainingtopost-trainingbodycom-positionandperformancemeasurementsamongPre-Treatmentvs.Post-Treatmentgroups.Magnitude-basedinferenceswereusedtoidentifyclinicaldifferencesinthemeasurementchangesbetweenthePre-TreatmentandPost-Treatment.Severalstudieshavesupportedtheuseofmagnitude-basedinferencestatisticsasacomple-mentarytoolfornullhypothesistestingtoreduceerrorsininterpretationandtoprovidemoreclinicallymean-ingfulresults[30,31].Theprecisionofthemagnitudein-ferencewassetat90%confidencelimits,usingapvaluederivedfromanindependent-test.Thresholdvaluesforpositiveandnegativeeffectwerecalculatedbymultiply-ingstandarddeviationsofbaselinevaluesby20%[30].Inferencesontruedifferencesbetweentheexerciseandcontrolgroupweredeterminedaspositive,trivial,ornegativeaccordingtomethodspreviouslydescribedbyBatterhamandHopkins[31].Inferenceswerebasedontheconfidenceintervalrangerelativetothesmallestclinicallymeaningfuleffecttobepositive,trivial,ornegative.Unclearresultsarereportediftheobservedconfidenceintervaloverlapsbothpositiveandnegativevalues.Theprobabilityoftheeffectwasevaluatedaccordingtothefollowingscale::mostunlikely;0.5-5%,veryunlikely;5-25%,unlikely;25-75%,possibly;75-95%,likely;9599.5%,verylikely;�.5%;&#x,-39;.10;က99.5%,mostlikely(Hopkins,2010).Twenty-twosubjectswereinitiallyrecruitedforthisin-vestigation.ThreesubjectsdroppedoutfornogivenAntonioandCicconeJournaloftheInternationalSocietyofSportsNutrition:36Page3of8http://www.jissn.com/content/10/1/36 reason.Nineteenhealthyrecreationalmalebodybuilders(age:23.1±2.9;height:166.0±23.2cm;weight:80.2±10.4kg)completedthestudy.Therewerenodifferencesbetweengroupsforanyofthebaselinemeasures.2×2ANOVAresults-TherewasasignificanttimeeffectforFFW(F=19.9;p=0.001)andBP(F=18.9;p0.001),howeverFMandBWdidnotreachsignificance.Whilethereweretrends,nosignificantinteractionswerefound(Table1).Thus,usingmagnitude-basedinference,supplementa-tionwithcreatinepost-workoutispossiblymorebenefi-cialincomparisontopre-workoutsupplementationwithregardstoFFM,FM(Table2,Figure1,Figure2)and1-RMBP.ItisapparentthateveryoneinthePOST-SUPPgroupimprovedvisavisFFM;however,thiswasnotthecasewiththePRE-SUPPgroup(Figures1and2).DietaryvariablesThemacronutrientintakeforthePRE-SUPPandPOST-SUPPgroupsaresummarizedinTable3.Therewerenosignificantdifferencesbetweenthegroups.Onaverage,bothgroupsconsumedadietof39-40%carbohydrate,26%protein,and35%fat.Bothgroupsconsumed1.9gramsofproteinperkgbodyweight.DiscussionTheresultsfromthisstudysuggestthatconsumingcre-atinemonohydratepostexercisemaybesuperiortocon-sumingitpreexercisewithregardstoimprovingbodycomposition(i.e.gainsinFFM,lossofFM).Thisisthefirstinvestigationtodemonstratethatthetimingofcre-atineintakeaffectstheadaptiveresponsetoexercise.Whensubjectswerepooledtogether,thegainsinfat-freemassandmuscularstrengthinthecurrentinvesti-gationweresimilartoothers.Rugbyunionfootballplayerswhosupplementeddailywithcreatinemono-hydrateoveran8-weekperioddecreasedfatmass1.9kg)andincreasedleantissue(+1.2kg).Theyalsoperformedbetterinbenchandlegpresstests[15].Oldermen(71yrs)whoconsumedcreatineincreasedleantissuemass(+3.3kg)andimprovedlowerbodystrengthasmea-suredusinga1-RM[32].Usingasingle-limbtrainingmodel,menandwomenwhosupplementedwithcreatineaftertrainingofthearmsincreasedtheirmusclethickness.Inter-estingly,maleshadagreaterincreaseinleantissuemasswithcreatinesupplementationthanfemales[4].Inelitemalehandballplayers,creatinesupplementationfor32daysresultedinanincreasein1-RMbenchpress(8.30vs.5.29kg;creatineversuscontrol)[33].Theseandotherinves-tigationsindeedshowthatcreatinesupplementationingen-eralhasasignificantanabolicandperformance-enhancingeffect[34,35]whichisinagreementwiththecurrentinvesti-gation.Mechanistically,creatinesupplementationhasbeenshowntoincreasemusclefibersize,enhancemyosinheavychainproteinsynthesis,activatesatellitecellsaswellasincreasetheconcentrationsofintramuscularATPandPCr[6,7,12,36,37].However,whethersupplementtiminghasaroleintheadaptiveresponsevisaviscreatinehasnotbeenprevi-ouslyinvestigated.Certainly,themostimportantaspectofthecurrentinvestigationisthatpostworkoutsupple-mentationofcreatinemayindeedbesuperiortopreworkoutsupplementation.Dataonproteinandaminoacidsupplementationindicatethatindeedthepre,dur-ingandpostworkoutwindowareimportanttimestoconsumenutrientsthoughsomestudiesdemonstrateaneutraleffect[20-24,38].Onestudyexaminedtheeffectsofasolutionofwheyproteinconsumedeitherimmedi-atelybeforeexerciseorimmediatelyfollowingexercise.Theyfoundnodifferenceinaminoaciduptakebetweenthegroups[18].Insixsubjects(3men,3women)thatrandomlyconsumedatreatmentdrink(6gessentialaminoacids,35gsucrose)oraflavoredplacebodrink1houror3hoursafteraboutofresistanceexercise, Table1BodycompositionandstrengthBaselinePost-testMeanchangePRE-SUPPN=9BW(kg)82.5±10.582.9±10.60.4±2.5POST-SUPPN=1078.1±10.478.9±10.00.8±0.9FFM(kg)66.7±6.967.6±7.60.9±1.865.9±8.067.9±8.62.0±1.2FM(kg)15.4±4.915.3±5.50.1±2.013.00±4.011.8±3.61.2±1.6%BodyFat18.4±4.118.2±5.10.2±2.216.9±4.815.0±4.71.9±2.31-RMBP96.7±21.9103.3±19.56.6±8.2103.2±24.0110.9±25.47.7±6.2Valuesaremean±SD.onerepetitionmaximum,BenchPress,bodyweight,fat-freemass,fatmass.AntonioandCicconeJournaloftheInternationalSocietyofSportsNutrition:36Page4of8http://www.jissn.com/content/10/1/36 investigatorsfoundnodifferenceintheanabolicresponse whetherthedrinkwasconsumed1houror3hourspost exercise[39].Indeed,othershavefoundthattimedprotein supplementationimmediatelybeforeandafterexercise doesnotfurtherenhancemusclemassorstrengthin healthyelderlymenwhohabituallyconsumeadequate amountsofdietaryprotein[40].Also,timedprotein- supplementingestioninresistance-trainedathletesduring a10-weektrainingprogramdoesnotfurtherenhance strength,power,orbody-compositionchanges[41]. Ontheotherhand,consuminganessentialaminoacid solutionimmediatelybeforeresistanceexerciseelevates muscleproteinsynthesistoagreaterextentthanwhen thesolutionisconsumedafterexercise.Theinvestiga- torspostulatedthatthismaybeduetoanincreasedde- liveryofaminoacidstotheleg[29].Clearly,issues relatedtobloodflowwouldnotbeadvantageoustothe POST-SUPPgroupinthecurrentstudy. Anotherstudyinvestigatedtheimportanceofimmedi- ate(P0)ordelayed(P2:2hourspostexercise)intakeof anoralproteinsupplementuponmusclehypertrophy andstrengthoveraperiodofresistancetrainingineld- erlymales.Inresponsetotraining,thecross-sectional areaofthequadricepsfemorismuscleandmeanfiber areaincreasedintheP0group,whereasnosignificant increasewasobservedinP2.Theseinvestigatorsfound nodifferenceintheglucoseorinsulinresponseatP0or P2,thus,itisnotlikelythatdifferencesinthehormonal environmentcontributedtothedifferenceinmuscle massgain.Thus,theearlyintakeofanoralproteinsup- plementafterresistancetrainingisimportantforskeletal musclehypertrophy[42]. Perhapstheseminalstudyvisavisnutrienttiming comparedtakingaprotein- carbohydrate-creatinesup- plementeitherimmediatelypreandpostexercise(PRE- POST)orinthemorningandevening(MOR-EVE). IndeedthePRE-POSTgroup demonstratedagreater increaseinleanbodymassand1-RMstrengthintwoof threeassessments.Furthermore,typeIImusclefiber cross-sectionalareawasla rgerinthePRE-POSTgroup Table2Magnitude-basedinferenceresults POST-SUPPPRE-SUPP MeasuresMean±SDMean±SDDifference±90CI a QualitativeInference BW(kg) 0.8±0.90.4±2.20.4±1.3Trivial FFM(kg) 2.0±1.20.9±1.81.1±1.2Possiblybeneficial FM(kg)  1.2±1.6  0.1±2.01.1±1.5Possiblybeneficial 1-RMBP(kg) 7.6±6.26.6±8.21.2±1.7Likelybeneficial ChangesinbodycompositionandperformanceinPRE-SUPPvs.POST-SUPPgroups,andqualitativeinferencesabouttheeffectsonbodycompositionandb ench pressstrength. Valuesreportedasmean±standarddeviation(SD); BW bodyweight, FFM fat-freemass, FM fatmass. a ±90%CI:addandsubtractthisnumbertothemean differencetoobtainthe90%confidenceintervalsforthetruedifference.Qualitativeinferencerepresentsthelikelihoodthatthetruevaluewill havethe observedmagnitude. Figure1 IndividualdataforFFMinthePOST-SUPPgroup. AntonioandCiccone JournaloftheInternationalSocietyofSportsNutrition 2013, 10 :36Page5of8 http://www.jissn.com/content/10/1/36 aswellasintramuscularconcentrationsofcreatineand glycogen[25].Datafromthisinvestigationshowedthe intramuscularcreatineandglycogenconcentrationswere greaterinthePRE-POSTversusMOR-EVEgroups.Thus, takingtheexactsamesupplement(buttimedpreandpost exercise)issignificantlybetterthanconsumingitinthe morningandevening. Ourinvestigationdidnotinvolvetheuseofprotein, carbohydrateoraminoacids.Whethercreatineuptakeis trulysensitivetotimedintakeisnotentirelyknowndes- pitethesuperiorgainsinthePOST-SUPPgroup.More- over,itisentirelypossiblethatthedifferenceinbody compositionandmuscularstrengthbetweenthetwo groupswastheresultofasmallsamplesize.Oneindi- vidualinthePOST-SUPPandthreeindividualsinthe PRE-SUPPgroupexperiencedaminorreductionin FFM.Withregardsto1-RMbenchpressperformance, twosubjectsinthePRE-SUPPgroupshowedeitherno changeoradeclineinstrength;ontheotherhand,only onesubjectinthePOST-SUPPgroupshowednochange instrength.Allothersubjectsexperiencedanincreasein strength. Theuseofrecreationalbodybuildersinthecurrent investigationisadvantageou sbecauseitisdifficultfor highlytrainedindividualstoexperienceanincreasein FFMormuscularstrengthinthetimeframeallottedfor thisstudy.Nonetheless,ofthe19subjectsthatcom- pletedthestudy,16-21%werenon-respondersregard- ingmuscularstrengthandFFM.Itshouldbenotedthat thenutrientintake(kcals,ca rbohydrate,fatandprotein) wassimilarbetweenthegroups.Infact,eachgroup consumedahighproteindiet(1.9gramsofproteinper kgbwdaily);thus,itisnotlikelythatdietaryfactors causedthediscrepancyinth eadaptiveresponsetocre- atinesupplementationandr esistancetraining.Never- theless,anotherconsidera tiontotakeintoaccount wouldbethatbecausetheserecreationalbodybuilders werealreadyconsuminglargequantitiesofprotein,this couldhaveaffectedtheresults(i.e.theycouldalready haveahighamountofcreatinestoredintramuscularly andthismayhavebluntedtheresults). Inconclusion,postworkoutsupplementationwith creatineforaperiodof4weeksinrecreationalbody- buildersmayproducesuperiorgainsinFFMand strengthincomparisontopreworkoutsupplementa- tion.Themajorlimitationsofthisstudyincludethe smallsamplesizeaswellasthebrieftreatmentdur- ation.Futurestudiesshouldinvestigatecreatinesup- plementationusingresistancetrainedindividualsfora longerduration. Figure2 IndividualdataforFFMinthePRE-SUPPgroup. Table3Dietaryintake PRE-SUPPPOST-SUPP Totalkcals 2416±4382575±842 CHOg 229±53261±120 CHOkcal 915±2131046±479 CHO% 39±1140±10 PROg 159±41147±41 PROkcal 637±165590±163 PRO% 26±425±7 FATg 96±39104±48 FATkcal 863±359939±433 FAT% 35±1035±8 Valuesaremean±SD;nosignificantdifferencesforanyofthevariables. CHO carbohydrate, PRO protein. AntonioandCiccone JournaloftheInternationalSocietyofSportsNutrition 2013, 10 :36Page6of8 http://www.jissn.com/content/10/1/36 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