Summary: The study titled "Long-Term Effects of Creatine Monohydrate on Strength and Power" investigated the effects of creatine monohydrate supplementation on strength, power, and body composition in resistance-trained athletes over a 10-week period. Sixteen collegiate football players were divided into a creatine group and a placebo group. Both groups followed a supervised resistance training program while the creatine group consumed 5 grams of creatine daily, without a loading phase.

The results showed that the creatine group significantly increased strength and power, as measured by bench press, squat, and power clean, compared to the placebo group. Additionally, the creatine group experienced an increase in body mass without an increase in body fat, suggesting gains in lean body mass. This study supports the effectiveness of long-term, low-dose creatine supplementation in enhancing athletic performance during resistance training.

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Citation: PEARSON, DAVID R.; HAMBX WADE RUSSEL, DEREK G.; HARRIS, TOM. Long-Term Effects of Creatine Monohydrate on Strength and Power. Journal of Strength and Conditioning Research 13(3):p 187-192, August 1999.

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