The Correlation between Creatine Supplementation and

Strength Development: An Investigative Study

Jordan Betz
Texas A&M-Commerce University

Introduction
Creatine has become one of the leading products on
the supplement market and has received additional
attention from researchers to determine the potential
strength benefits it offers athletes.
The purposes of this study:
Establish a connection between muscular
strength and power output via a maximum
repetition test on the bench press to regular
consumption of 5g of oral creatine monohydrate.
Examine the properties and benefits of creatine to
skeletal muscle tissue.
Establish the increase of an individuals TM
(Training Max) when creatine is supplemented
with regular strength programming.

Literature Review
Creatine is composed of glycine, arginine, and
methionine; and is a nitrogen-containing
supplement that is synthesized in the body.
It plays an essential role in the energy metabolism
during activities that are short-duration and highintensity such as those found in power lifting.

ATP

Creatine

Energy
Through the consumption of oral creatine, skeletal
muscle creatine can lead to improved strength,
increased anaerobic aptitude for various sportspecific assessments, and resistance to fatigue.

Methods
Participants:
10 Individuals (4 Female, 6 Male)
2 Years previous weight lifting experience
No limiting physical injuries
Procedure:
6 week study consisting of 4 strength training
workouts each week
Maximum Repetition Test performed on the bench
press during Week 1 and Week 6
Base Weight for repetition test formulas:
Males 0.75 x BW (body weight) = Base Weight
Females 0.50 x BW (body weight) = Base Weight
Group 1: Supplemented 5g oral creatine following
each workout
Group 2: Instructed not to consume any type of
supplementation other than protein powders

Group 1 (Creatine)
ID # Gender Body
*Base
Test 1
Weight
Weight
(Reps)
000001 F
123 lbs 61.5
6
000002 M
262
197
32
000003 F
114
57
1
000004 M
198
148.5
26
000005 M
251
188.25
30

Results and Discussion

Strength Training Program

Test 2
(Reps)
8
36
3
30
36

Group 2 (Non Creatine)

ID # Gender Body
*Base
Test 1(Reps)
Weight
Weight
000006 F
168
84
6
000007 M
199
149.25
33
000008 M
196
147
38
000009 F
148
74
4
000010 M
247
185.25
36

Test
2(Reps)
6
32
41
9
40

*Note. The base weight for the bench press of all participants
was rounded up or down to the nearest 5 pound increments for
the purpose of keeping the bench press bar evenly distributed

Day 1
Exercise
Bench
Close Grip
Bench
DB Fly
Chin Up
Curl
Tricep
Extension
Day 2
Exercise
Squat
Pause Squat
RDL
Leg Curl
Crunches
Day 3
Exercise
Speed Bench
Bench
Barbell Row
DB Row
Lying Tricep
Extension
Day 4
Exercise
Front Squat
Pause Front
Squat
DB RDL
Leg
Extensions
Crunches

Week 1/ Week 4 Week 2/ Week 5 Week 3/ Week 6

(Sets x Reps)
(Sets x Reps)
(Sets x Reps)
5x8
10 x 2
5x6
3x8
3x8
3x8
5x6
4 x 12
5x8
3 x 15

5x8
5x8
4x8
3 x 15

4 x 10
3 x 15
4 x 10
3 x 15

Week 1/ Week 4
Sets x Reps
5x8
3x6
5x8
3 x 20
5 x 20
Week 1/ Week 4
Sets x Reps
8x3
3x8
5x8
5x8
3 x 20

Week 2/ Week 5
Sets x Reps
10 x 2
3x6
5x8
3 x 20
5 x 20
Week 2/ Week 5
Sets x Reps
9x3
3x8
5x8
5x8
3 x 20

Week 3/ Week 6
Sets x Reps
5x6
2x6
3x8
3 x 20
5 x 20
Week 3/ Week 6
Sets x Reps
10 x 3
3x8
4 x 10
4 x 10
3 x 15

Week 1/ Week 4 Week 2/ Week 5 Week 3/ Week 6

Sets x Reps
Sets x Reps
Sets x Reps
8x3
9x3
10 x 3
3x6
3x6
3x6
5x8
3 x 20

5x8
3 x 20

3x8
3 x 20

5 x 20

5 x 20

5 x 20

Training Max Analysis

The TM represents the amount of power an
individual can output with regard to 1 repetition at a
maximum weight.
Formula:
Base Weight x Reps x 0.0333 + Base Weight = TM

The average amount of TM change for Group

1 was an increase of 18.8 pounds over the 6
week period.
Group 2s average TM change was
approximately half of Group 1s at an increase
of 9.2 pounds to TM.

ID #
000001
000002
000003
000004
000005
ID #
000006
000007
000008
000009
000010

Test 1
(Reps)
6
32
1
26
30
Test 1
(Reps)
6
33
38
4
36

Group 1 (Creatine)
*TM 1
Test 2
*TM 2
(Reps)
72
8
76
403
36
429
55
3
61
280
30
300
380
36
418
Group 2 (Non Creatine)
*TM 1
Test
*TM 2
2(Reps)
102
6
102
315
32
310
329
41
343
85
9
98
407
40
431

**Change
4
26
6
20
38
**Change
0
-5
14
13
24

Discussion
Suggestions:
Allow for a larger time period for research to
determine if individuals experience a plateau
affect.
Obtain muscular creatine measurements to
establish creatine levels during the study to
determine if heightened levels produce greater
benefits.
Focus on change in skeletal muscle creatine
levels and strength development.
Concluding Remarks:
The investigation supports the hypothesis that
5g of creatine in addition to a regular strength
training program has the potential to increase
the output of power and strength in terms of an
individuals TM on the bench press.