Synergistic effects of creatine, carbs, protein on repeated sprint performance

Nutritional supplementation, particularly creatine monohydrate, enhances strength and power output during high-intensity exercise. The synergistic effects of co-ingesting creatine, carbohydrates, and protein on repeated anaerobic efforts require clarification. This study evaluated the effects of combined creatine, carbohydrates, and protein supplementation on performance during consecutive Wingate Anaerobic Tests (WAnT). Sixty male participants (age 21 ± 2.8 years) were randomized into four groups: creatine alone (CR), creatine with carbohydrates (CRCHO), creatine with carbohydrates and protein (CRCPS), or placebo (PLA). Participants completed three consecutive 30-s WAnTs separated by 6-min recovery intervals at baseline and two days following a four-day supplementation protocol. Measured variables included absolute and relative mean power (AMP, RMP), peak power (APP, RPP), and blood lactate. Post-supplementation body mass increased in CR, CRCHO, and CRCPS groups (p < 0.05). CRCHO and CRCPS groups demonstrated higher AMP and RMP (increase of 5–10%) compared to baseline (p < 0.01). CR exhibited increased AMP across all three trials. PLA showed performance decrements in AMP during the second and third trials (p < 0.01). All supplementation groups improved APP and RPP across trials (p < 0.01). PLA improved APP and RPP only during the third trial. CRCPS yielded the highest post-exercise blood lactate concentrations. Combined supplementation may mitigate fatigue and enhance mean power output more effectively than placebo. These findings guide athletes in optimizing acute loading strategies for repeated high-intensity efforts.