The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trialJennifer L Graef , Abbie E Smith , Kristina L Kendall , David H Fukuda , Jordan R Moon , Travis W Beck , Joel T Cramer and Jeffrey R Stout
Journal of the International Society of Sports Nutrition 2009, 6:18doi:10.1186/1550-2783-6-18
Published: 12 November 2009
Abstract (provisional)
Background
High-intensity interval training has been shown to be a time-efficient way to induce physiological adaptations similar to those of traditional endurance training. Creatine supplementation may enhance high-intensity interval training, leading to even greater physiological adaptations. The purpose of this study was to determine the effects of high-intensity interval training (HIIT) and creatine supplementation on cardiorespiratory fitness and endurance performance (maximal oxygen consumption (VO2PEAK), time-to-exhaustion (VO2PEAKTTE), ventilatory threshold (VT), and total work done (TWD)) in college-aged men.
Methods
Forty-three recreationally active men completed a graded exercise test to determine VO2PEAK, VO2PEAKTTE, and VT. In addition, participants completed a time to exhaustion (TTE) ride at 110% of the maximum workload reached during the graded exercise test to determine TWD (TTE (sec) x W = J). Following testing, participants were randomly assigned to one of three groups: creatine (Cr; n = 16), placebo (PL; n = 17), or control (n = 10) groups. The Cr and PL groups completed four weeks of HIIT prior to post
Testing
Results
Significant improvements in VO2PEAK and VO2PEAKTTE occurred in both training groups. Only the Cr group significantly improved VT. No changes occurred in TWD in any group.
Conclusions
In conclusion, HIIT seems to be an effective and time-efficient way to improve maximal endurance performance. The addition of Cr seemed to improve VT, but did not increase TWD. Therefore, 10g of Cr per day for five days per week does not seem to further augment maximal oxygen consumption, greater than HIIT alone; however, Cr supplementation may improve submaximal exercise performance.
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