writing in diary nutrientsResearchers in Chile investigated the effects of low-dose creatine supplements on muscle strength after fatigue induced by repeated sprint training (RSA) followed by half back squats (HBS). Although the use of creatine monohydrate (Cr) by professional soccer players has been widely documented, they noted that further research is needed to understand the effects of low doses on physical performance in young players.
“At the end of the study, we found that oral administration of low doses of Cr after induction of acute within-session fatigue increased muscle strength in young soccer players,” the researchers reported.
Increased strength and power
In both professional and youth soccer, muscle strength development is essential for optimal performance. The fatigue that athletes feel during training or competition corresponds to a decrease in muscle performance.
Creatine monohydrate has emerged as one of the most valued substances by athletes at all levels, primarily due to its strength and power-enhancing effects, as well as its ability to improve performance in high-intensity activities (anaerobic metabolism). doing.
The researchers cited previous studies on anaerobic metabolism in professional and youth soccer players, reporting that low doses of Cr improved muscle strength over a short period of time, but this study It didn't provoke.
Squats, on the other hand, are one of the most widely used exercises for improving strength among professional and semi-professional soccer players.
“Current literature requires clarification of the effects of low-dose Cr on half-back squat (HBS) muscle strength after induction of acute fatigue during a session, creating an essential gap in our knowledge. ,” the researchers wrote. .
research content
Twenty-eight young soccer players (mean age = 17.1 ± 0.9 years) from the Everton club in Viña del Ma, Chile, volunteered to participate in this study. The researchers divided them into an experimental group (EG) and a control group (CG).
During the 14 days of supplementation, both groups continued regular training. EG contained 0.3 grams of Cr powder per kilogram of body weight. CG consumed 0.3 grams of maltodextrin per kilogram of body weight.
Before each intervention, players completed a warm-up. They then performed a repetitive sprint ability (RSA) test to induce fatigue similar to that experienced during a soccer match, followed by four repetitions of HBS at a load equivalent to 65% of their 1RM. (1RM refers to the maximum weight possible). lift in one repetition). The researchers used the HBS results to observe the possible influence of Cr.
Study results showed that oral administration of low doses of Cr for 14 days after induction of acute within-session fatigue with 21 RSA repetitions caused an improvement in physical performance in young soccer players. It was also shown that both the execution speed and the power generated by his HBS increased significantly.
The authors suggest that when putting this information into practice, young soccer players should be properly supervised, eat a balanced diet, understand the proper use of creatine, and not exceed the recommended dose. he suggested.
Limitations of the study included the lack of internal intensity markers such as heart rate, post-exercise lactate, and muscle damage markers needed to confirm that participants were reaching maximum exercise intensity. . Furthermore, they noted that the study did not calculate the subjects' daily dietary Cr intake, which should have calculated the subjects' total daily caloric expenditure.
sauce: nutrients
doi: 10.3390/nu16091324
“Effect of low-dose oral administration of creatine monohydrate on post-fatigue muscle strength in young soccer players”
Author: Alvaro Huerta Ojeda et al.
