Creatine

Creatine and sprints by men vs. women:

Creatine (Cr) supplementation (0.35 g/kg of fat-free mass) for 3 days significantly increased body mass (+0.9 kg), thigh muscle volume (+6.6%) and sprint performance (total work during the first sprint and peak power during sprints 2 to 6) in this study that included 20 athletes (50% male). Enhanced performance was greater for men than women during the first sprint but in later sprints women experienced a greater effect. (2)

Creatine, strength, and power:

The researchers reviewed 16 creatine and weight lifting studies into one analysis of creatine’s effect on strength and power in healthy adults. The maximum lifted weight difference between the placebo group and the creatine groups differed by 6.85 kg. The creatine group was also able to bench press 9.76 kg more than the placebo group. However, there was no difference in cycle ergometer or isokinetic dynamometer performance. The creatine group was able to lift more weight than the placebo group in every study. The evidence of using creatine supplementation with resistance training showed improved performance in young men, however they could not find enough evidence for improved performance in older individuals or women or for other types strength and power exercises, and further study is needed for these groups. This review did not include the 2 prior studies mentioned above which showed strength improvements in both older men and women respectively. (3)