Can a sports supplement help girl wrestlers get stronger?
Effects of Short-Term Creatine Monohydrate Supplementation Combined with Strength Training on the Physical Fitness Characteristics and Muscle Hypertrophy in Junior Women Wrestlers
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle hypertrophy increased without a rise in fat-free mass
Typically, muscle growth means more lean mass—but here, muscle size increased while fat-free mass stayed flat, suggesting the measurement method didn’t capture localized hypertrophy or water-induced cell swelling.
Practical Takeaways
Junior female athletes in weight-class sports can take 10g of creatine monohydrate daily on training days for 6 weeks to boost strength, power, and agility.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle hypertrophy increased without a rise in fat-free mass
Typically, muscle growth means more lean mass—but here, muscle size increased while fat-free mass stayed flat, suggesting the measurement method didn’t capture localized hypertrophy or water-induced cell swelling.
Practical Takeaways
Junior female athletes in weight-class sports can take 10g of creatine monohydrate daily on training days for 6 weeks to boost strength, power, and agility.
Publication
Journal
Journal of Health and Allied Sciences NU
Year
2024
Authors
G. Zahabi, Amador García‐Ramos, V. Ilić, A. Nedeljković, V. Štajer, Nenad Žugaj, Damir Pekas
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Claims (6)
Taking creatine supplements leads to higher levels of creatine in muscles, improves the ability to regenerate energy during intense workouts, and over 8 to 12 weeks, allows for more total training and measurable muscle growth.
In young female wrestlers aged 18–19, taking 10 grams of creatine monohydrate daily on training days along with strength training leads to measurable increases in maximum strength and muscle size in the chest, arms, thighs, and calves, while strength training without creatine does not produce significant changes in these measures.
Junior female wrestlers who took 10 grams of creatine monohydrate daily for six weeks while doing strength training showed a 4.5% improvement in agility test scores, while those who only did strength training did not show a significant change.
Junior female wrestlers who took 10 grams of creatine monohydrate daily for six weeks while doing strength training showed a 12.2% improvement in muscular power on the Sargent jump test, compared to those who only did strength training.
In junior female wrestlers, taking 10 grams of creatine monohydrate daily for six weeks along with strength training led to an increase in body weight and BMI, but this was due to water retention, not an increase in fat or muscle mass.