Synergistic effects of creatine, carbs and protein 📈

An all-in-one performance product?

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

Study Details

This new study recruited 60 male participants who were randomly assigned to either…

1️⃣ Creatine (0.3 g/kg)

2️⃣ Creatine + Carbs (1.0 g/kg)

3️⃣ Creatine + Carbs (0.8 g/kg) + Protein (0.2 g/kg)

4️⃣ Placebo

Each supplement was provided 4x daily for 4-days 🥤

Participants completed repeated anaerobic sprints (30s wingates) at baseline and 2-days following the supplementation period ⚡️

Key Findings

Both the creatine + carbs (CC) and creatine + carbs + protein (CCP) groups demonstrated significantly higher…

…absolute and relative mean power (increase of 5–10%) 💥

All supplementation groups improved peak power across trials 🥤

The CCP group yielded the highest post-exercise blood lactate concentrations 🩸

Conclusion

Creatine plays the most significant role in enhancing power output during repeat sprint exercise ✅

But adding carbs and protein may optimise performance and metabolic outcomes 📈

Reference

https://pubmed.ncbi.nlm.nih.gov/41888192/

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