University Research: Creatine and Squat Maximal Strength Performance

This project investigates the effect of creatine supplementation on squat maximal strength performance. The study includes an introduction outlining the aim, research question, and study design. The literature review explores existing research on creatine and its impact on athletic performance, followed by a description of the experimental study, research hypothesis, and data analysis methods. The study involves a controlled experiment where participants were tested before and after creatine supplementation. Results and discussion sections present the findings, including performance improvements in participants. The project concludes with a summary of the results, limitations, and suggestions for future research. Appendices include participant data. The research aims to understand creatine's influence on leg strength and its potential benefits for athletes. The project adheres to the guidelines outlined in the dissertation handbook and includes the ethics application form.

Running head: EFFECT OF CREATINE ON SQUAT PERFORMANCE
Effect of Creatine on Squat Maximal Strength Performance
Name of the Student
Name of the University
Author Note

1EFFECT OF CREATINE ON SQUAT PERFORMANCE
Table of Contents
Chapter 1....................................................................................................................................3
1.1 Introduction......................................................................................................................3
1.2 Aim of the Study..............................................................................................................6
1.3 Research Question............................................................................................................7
Chapter 2: Review of Literature.................................................................................................7
2.1 Review of Literature........................................................................................................7
2.2 Literature Gap................................................................................................................15
Chapter 3: Methods..................................................................................................................16
3.1 Research Design.............................................................................................................16
3.2 Research Philosophy......................................................................................................18
3.3 Research Approach........................................................................................................18
3.4 Description of the Experimental Study..........................................................................19
3.5 Research Hypothesis......................................................................................................21
3.6 Data Analysis.................................................................................................................21
Chapter 4: Result and Discussion............................................................................................21
4.1 Result..............................................................................................................................21
4.2 Discussion......................................................................................................................22
Chapter 5: Conclusion..............................................................................................................25
5.1 Conclusion......................................................................................................................25
5.2 Limitations and Future Research...................................................................................26

2EFFECT OF CREATINE ON SQUAT PERFORMANCE
Appendices...............................................................................................................................32
Appendix.1.......................................................................................................................32
Appendix 2. : Control Group Data...................................................................................32
Appendix. 3: Intervention Group Data.............................................................................33

3EFFECT OF CREATINE ON SQUAT PERFORMANCE
Chapter 1.
1.1 Introduction
In the human body there are various type of energy systems that helps to provide
energy during the performances of the work and different types of bodily movements of the
human body. In this regard, it can be stated that without these energy producing systems of
the body human body are unable to perform any type of movements. These energy systems
of the human body can be divided into two categories and they are mainly aerobic and
anaerobic energy systems. According to the study of Hummer et al. (2019), it is stated that
the use of aerobic energy system is mainly associated with such exercises that requires
prolonged exercise as these types of exercises generally use oxygen for producing a huge
amount of adenosine triphosphate (ATP). On the other hand, in case of producing a huge
amount of energy resources that is ATP in a quick amount of time, the creatine phosphagen
system comes into play. Therefore, it is stated that the enhancement of the free creatine
storage and creatine phosphate storage in the body can help the use of creatine phosphagen
system for a long period of time during the anaerobic exercise where the individual has to
produce a huge amount of ATP within a short time period (Wang et al. 2018).
In another study by Franchini, Takito and Kiss (2016), it is observed that during the
performances of the short duration exercises the adenosine triphosphate (ATP)-
phosphocreatine (PCr) system is the primary energy source for muscular work. After a few
moments when, the Pcr becomes exhausted, the intensity of the performances of the athletes
generally deteriorate due to the low amount of ATP production in the body as after the
exhaustion of the Pcr system, normal aerobic energy system starts to produce ATP and it
takes time. In recent times, around the world, the development of sports science has opened a

4EFFECT OF CREATINE ON SQUAT PERFORMANCE
wide paths for the athletes for improving their performances by using supplementation within
the prescribed limit. In this regard, it is very crucial to mention the fact with the
advancement of time the cases of supplementation consumption among the athletes are
enhanced. As a consequence of this immense popularity of this supplementation program,
creatine supplementation also has gained immense popularity among the athletes in different
countries of the world (Jones 2014).
The creatine supplementation has become very popular among the athletes of
different sports. Creatine is generally found in the human body to provide a lot of ATP in a
small amount of time and along with this also support the fast movements of the body by
supplying ATP to through the ATP-CP system and this energy system based on the creatine
phosphate is mainly termed as creatine phosphagen system and this system supplies energy to
the human body during the short duration exercise by producing ATP from the stored
glycogen of the human body. Adenosine Diphosphate (ADP) is phosphorylated with the help
of phosphocreatine and converted into ATP which is used for muscular movement of the
body. The creatine phosphate system of the body is a severe procedure for the production of
the metabolic energy and lasts for ten seconds to being exhausted (Bachl and Faigenbaum
2012).
The use of creatine as a supplementation is mainly associated with the performance
improvements of the players or athletes and thus their performance is gradually improved due
to the consumption of this creatine supplements in their body. According to the study of
Lopes-Silva et al. (2018), it is stated that this creatine supplementation is mainly used as
ergogenic aids and thus it is quite natural that the this ergogenic aids are mainly associated
with the improved performances of the athletes, improved ability to recover from the injury,
enhanced efficiency perform work and enhanced ability to adopt to a specific type of training
and exercises. Therefore, it is reported that the increase in the dietary availability of the

5EFFECT OF CREATINE ON SQUAT PERFORMANCE
creatine and creatine phosphate in the daily diet of athletes or sports persons, the total
creatine (TC) and phosphocreatine (PC) concentrations in the body muscles gradually
enhances. In this regard, it can be stated that the enhanced availability of the PC will cause
improved cellular bioenergetics of the phosphagen system and thereby the level of high
intensity exercise performance is also improved (Whinton 2017).
Combination of the nutritional supplements and exercises in the human body is
associated with the betterment of the performances and in this context, it can be stated that
creatine is one of the most common and popular natural supplements designed to enhance the
strength and power capacity related to the exercises. The effect of creatine supplementation
has both long term and short term effect in the body of the individuals. In this regard, it can
be stated that the use of creatine supplementation can enhance the work performances in
terms of strength and power when they are used for a long period of time. While performing
severe level of e exercise, the chances of developing fatigue among the athletes are very
common due to intensive muscle contraction and as a result enhancement of the hydrogen ion
concentration in the body takes place resulting from the dissociation of lactic acids produced
due to the fatigue condition of the body of the athletes (Aguiar et al. 2013).
As a consequence of this scenario, decrease in PC level in the body is reported by the
researchers and in this context, it can be stated that the in order to mitigate the bad impact of
the high intensity exercises, the high level of PC in the body must be maintained and it is
reported that in the contraction process of skeletal muscles of the body the role of PC is very
crucial as it helps in the process of muscle energy metabolism. The use of creatine
supplementation can enhance the work performances in terms of strength and power when
they are used for a long period of time. While performing severe level of e exercise, the
chances of developing fatigue among the athletes are very common The presence of creatine
in the body improves the conversion process of ADP to ATP and thereby improves the

6EFFECT OF CREATINE ON SQUAT PERFORMANCE
cellular homeostasis during the high intensity exercise or body movements by using the
hydrogen ions produced during the procedure of creatine kinase reaction (Wang et al. 2016).
Creatine is a nitrogenous molecule along with having an amine structure and in daily
diet one individual only can have 1 gm of creatine. However, there are a lot of external
sources that can supply adequate amount of creatine to the body of the individual. In this
regard, it can be stated that meat, fish and other animal products are capable of providing
creatine to the body of the individuals. In this regard, it can be stated that the normal daily
consumption of either endogenous or exogenous sources is capable of replacing only 2g of
creatine to catabolized creatine and some part of this component is also excreted from the
kidneys as creatine. One-half kg of uncooked, fresh steak has about 2 g creatine. It is stated
that in a body of a 70 kg male approximately there is almost 120g of creatine and it is in
incorporated in the 95% skeletal muscle of the body. Total creatine exists in the muscles as
both free creatine and phosphocreatine. Therefore, 60 per cent of total creatine is
phosphocreatine and rest of the part is free creatine in the body. Therefore, it can be stated
that creatine is a crucial source of chemical energy for contraction of muscle (Hall and
Trojian, 2013).
1.2 Aim of the Study
Scientific Literature suggests that creatine may enhance performance up to 15%
during high intensity exercises. ATP is a limiting factor in high intensity exercise because it
runs out fast when you are working at a high intensity. About 95% of creatine is stored in the
muscles in a molecule called creatine phosphate, the more creatine you have the more energy
you muscle cells can produce. Therefore more creatine you have the more energy you will
have; however not everyone has the same amount of effect on it, therefore this study aims to
investigate the effect of creatine on leg strength.

7EFFECT OF CREATINE ON SQUAT PERFORMANCE
1.3 Research Question
1) Is there any effect of creatine supplement consumption on the performance of athletes
performing squat?
Chapter 2: Review of Literature
2.1 Review of Literature
The trend of supplement consumption for improving the performances of the athletes
is very popular around the world and players of different sports are quite accustomed to these
practices. However, it is very important for all the players to know about the limits of the of
supplement consumption, otherwise they should be found guilty for the action of doping. In
this context, the amount of supplement consumption for improving the performances of the
athletes is very crucial. Around the world, the consumption of creatine supplements for
enhancing performances of the short term high intensity exercises are very popular and in
recent times, most of the athletes are taking creatine supplements for enhancing their
performances. The use of creatine supplements are most common among the athletes who
are engaged in high intensity sports or exercise as Creatine is responsible for providing a
huge amount of energy at a minimum amount of time (Cooper et al., 2012).
In recent times, most of the athletes are using ergogenic aids for maintaining the
condition of the body and along with this, such supplements also allow them to recover in a
quicker manner as well. In this context, the issue of physical adaptations during the long term
training processes are also mentioned. The use of ergogenic aids has enhanced a lot and thus
it has become very important to examine the efficacy of those ergogenic aids as a part of the
performance improvements. In various studies, the researchers have identified the fact that
the use of the creatine is one of the most popular ergogenic aids among the athletes of all

8EFFECT OF CREATINE ON SQUAT PERFORMANCE
sports and thus in various studies the use of this supplementation has reported to be
successful (Wang et al., 2018). In the study of Crisafulli et al. (2018) the effect of creatine
supplementation on the performance improvements of the athletes were examined. Need of
the better results in the field of sports promotes the athletes to take supplementation and other
performance enhancer products and it is stated that the use of appropriate nutritional
supplements along with proper training can help the athletes to improve the overall
performances of the athletes in the field of sports. This study mainly examined the
effectiveness of creatine-electrolyte supplementation in the process of performance
improvements. It is recommended that the use of creatine supplements is capable of
enhancing the total creatine content of an individuals’ muscle and thus loading of creatine can
significantly enhance the short duration sporting event performances of the athletes.
In various research studies, it was supported that the enhanced level of intramuscular
phosphocreatine enhances the capacity of the phosphagen system to supply rapid energy
during the high intensity sporting events such as cycling sprints and causes enhanced amount
of power production. Furthermore, it is also reported that this process also delays the process
of fatigue onset in the muscle cells of that individual (Kreider et al., 2017). Along with this, it
is also reported by the researchers that the post-supplementation enhance in the availability of
intramuscular creatine level also enhances the rate of phosphocreatine resynthesize after the
cessation of exercise. As a consequence of this event, the performance of the athletes will be
improved and thus the role of creatine in the performance improvement has been established.
The composition of the supplementation materials play significant role in post
supplementation effect on the power generation of the individuals.
Therefore, it can be stated that the creatine supplementation and the sprint cycling
performance have mainly used the creatine monohydrate for production of energy (Crisafulli
et al., 2018). In this randomized double blind placebo study, the effect of creatine supplement

9EFFECT OF CREATINE ON SQUAT PERFORMANCE
along with the electrolyte consumption on the performances of the athletes was examined.
Before the pre-supplementation testing, the participants were randomly divided into two
groups and assigned to either placebo group or creatine-electrolyte group. The pre-
supplementation testing was executed for six weeks along with the intervention group
participants were supplemented with the creatine- electrolyte supplements during this
intervention period. After the completion of six weeks, a post supplementation testing was
performed among the subjects of both groups. As a part of this, differences in mean and peak
power output during sprint cycling process in pre and post supplementation were measured
among the two groups. In this study almost 23 male cyclists were recruited as the study
sample and all of them were engaged in moderate to vigorous level of exercises for at least 1
hour twice per week for last 6 months. After the allocation of the subjects to each of the
groups, the subjects were given the supplementation materials and each of the packets
contains 43 individually packed daily doses of the supplementation materials. In this context,
it can be stated that the none of the participants had no idea about the components of the
supplementation packaging. The intervention group of the study consumed almost 4g of
creatine along with the electrolytes and on the other hand, the placebo group received the
same amount of maltodextrin per day. All the subjects of the study were instructed to
consume a package of the given supplements and 500 ml of water. The peak and mean power
generated by 23 male cyclists were measured by using a Velotron ergometer and in this
regard, it is very important to mention that face that 2 mins of gaps were given to the
participants in between the sprint exercise and a mixed model ANOVA was used by the
researchers to analyse the study results (Crisafulli et al., 2018). The study result reported that
the supplement-time interaction presented a 4 per cent of enhancement in overall peak power
performances of the athletes (pre: 734 ± 75 W; post: 765 ± 71 W; p = 0.040; ηp2 = 0.187).
Simultaneously, the overall mean power was also reported to be enhanced by 5 per cent from

10EFFECT OF CREATINE ON SQUAT PERFORMANCE
pre supplementation condition to post supplementation condition (pre: 586 ± 72 W; post: 615
± 74 W; p = 0.019; ηp2 = 0.234). As expected from the study result, it was found that there
was no significance changes in the placebo group in terms of overall peak (pre: 768 ± 95 W;
post: 772 ± 108 W; p = 0.735) and mean performances (pre: 638 ± 77 W; post: 643 ± 92 W; p
= 0.435) repetitively. Furthermore, it was observed that in case of repeated sprint analysis, the
mean (pre: 650 ± 92 W; post: 694 ± 87 W; p < 0.001; ηp2 = 0.578) and peak power output (pre:
737 ± 88 W; post: 767 ± 92 W; p = 0.002; ηp2 = 0.380) had significant increment (Crisafulli et
al., 2018). Therefore, the study concluded that the use of creatine-electrolyte supplements use
among the athletes who are engaged in short duration sports events. In another study the
effectiveness of the creatine supplementation on the physical fitness index and body
composition of the players was measured by the researchers.
In this study by Amirsasan et al. (2018) the futsal players were recruited as the study
sample. The main aim of the study was to examine the effect of the creatine supplementation
along with 8 weeks resistance training on physical fitness indexes and body structure in male
futsal players. It was reported that the futsal players spent more than 50 per cent of their
playing time in a high intensity exercise condition and thus it is very crucial for them to have
a stronger lower body muscles and high amount of energy supply during the performances of
the game. Furthermore, it was reported that the blood lactate concentration of the futsal
players was almost 3.5 mmol / liter which indicates that the futsal game involves an
extraordinary physical effort and so it is quite natural that the energy will be often provided
through the anaerobic metabolism. In a futsal game one individual players must have to
shoot, sprint, spot jumping and heads and all of these activities require instant energy from
the respective muscles and thus all of these activities are dependent on the an aerobic
metabolism of the body. Therefore, all of the futsal players require to recover from any type
of injuries quickly and to enhance the performances as much as possible within the legal

11EFFECT OF CREATINE ON SQUAT PERFORMANCE
manner. Therefore, it is observed that the supplementation of creatine monohydrate is not
included in the prohibited list of the World Anti-Doping Agency and so the use of
supplementation of creatine monohydrate is very popular among the athletes to improve their
performances.
In this context it can be stated that there are various contradiction regarding the use of
supplementation of creatine monohydrate in short term or long term basis (D’Antona et al.,
2014). Hence this study aimed to examine the effect of this supplementation on the body of
the futsal players. In this quasi experimental study approximately 20 futsal players were
recruited as the study sample and pre and post-test was performed. A convenient sampling
technique was used to select the study samples in the East Azerbaijan province and they were
assigned to the exercise and creatine supplement group or exercise and placebo group
randomly. After that all of the subjects were asked to perform 8 week resistance training
(Amirsasan et al., 2018). During the training period, the members of the intervention group
performed resistance training and also consumed creatine 0.3 g/kg of body weight during
loading phase and in maintainable phase consumed creatine 0.1 g/kg of body weight. On the
other hand, the participants of the placebo group only performed resistance training and took
placebo in place of creatine. All the physical fitness measurements were performed before
and after 8 week training program through various physical activities such as Barbell Bench
Press, Barbell Squats motion, vertical jump, speed test. From the study result, it was reported
that the both of the groups had tangible changes regarding enhancement of the body mass and
fat free mass and on the other hand reduction in the body fat percentage was reported by the
researchers. The intervention group of the study reported a 4.25 per cent increase in fat free
mass, 2.4 per cent increase in in body mass, 6.83 per cent decrease in fat percentage. On the
other hand, in the placebo group, 0.87 per cent increase in body mass, 2.05 per cent increase