Comparison of Creatine Monohydrate Supplementation Immediately Before Versus Immediately After Resistance Training Sessions in Trained Young Healthy Adults

Background: Resistance training increases lean mass, muscle accretion and performance. These adaptations from resistance training can be further increased with 5 g of creatine monohydrate supplementation (CrM). In addition to dose, it has been proposed that the timing of CrM may be an important factor to consider to help improve these adaptations. However, whether the strategic ingestion of CrM during a resistance training program influences lean mass, muscle accretion and performance in trained young healthy adults compared to a placebo is unknown. Therefore, this study examined whether consuming CrM immediately before or after resistance training sessions for 16 weeks differentially affected body composition, limb muscle thickness or muscle performance in trained young healthy adults. Twenty-seven participants were randomized into one of three groups: Creatine Before (n = 10; 24 ± 6 years of age; 5 g CrM immediately before resistance training sessions and placebo immediately after training), Creatine After (n = 9; 26 ± 7 years of age, 5 g of CrM immediately after resistance training sessions and placebo immediately before training) or the Placebo (n = 8; 25 ± 6 years of age; placebo immediately before and after training). Body composition, limb muscle thickness and muscle performance was assessed before and following 16 weeks. Results showed that the strategic ingestion of CrM (before or after resistance training sessions compared to a placebo) had no effect on measures of body composition, limb muscle thickness or muscle performance (p > 0.05). In conclusion, 5 g of CrM (independent of the timing of ingestion) on resistance training days (or 280 g of CrM in total) was ineffective at augmenting muscle growth and performance in a small group of trained young healthy adults (18–39 years of age).