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- Title
Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females.
- Authors
Aguiar Bonfim Cruz, Ariel J.; Brooks, Samantha J.; Kleinkopf, Katelyn; Brush, C. J.; Irwin, Gena L.; Schwartz, Malayna G.; Candow, Darren G.; Brown, Ann F.
- Abstract
Females historically experience sleep disturbances and overall poor sleep compared to males. Creatine has been proposed to impact sleep; however, the effects are not well known. The purpose of this study was to examine the effects of creatine supplementation on sleep among naturally menstruating females. Twenty-one participants completed a double-blind, randomized controlled trial in which they consumed 5 g creatine + 5 g maltodextrin or placebo, 10 g maltodextrin, daily for 6 weeks. Participants completed resistance training 2x/week using the TONAL® (Tonal Systems Inc., San Francisco, CA, USA) at-home gym. Pre- and post-testing assessed body composition, Pittsburgh Sleep Quality Index (PSQI), dietary intake, and muscular strength. Sleep was assessed nightly using an ŌURA® (Oulu, Finland) ring. Compared to the placebo group, those consuming creatine experienced significant increases in total sleep on training days (p = 0.013). No significant changes in chronic sleep and PSQI (pre–post) were observed. There was a significant increase in TONAL® strength score over time (p < 0.001), with no between-group differences. Participants reduced their total calorie (kcal) (p = 0.039), protein (g/kg) (p = 0.009), carbohydrate (g/kg) (p = 0.023), and fat (g) (p = 0.036) intake over time. Creatine supplementation increases sleep duration on resistance training days in naturally menstruating females.
- Subjects
UNITED States; PROTEINS; RESEARCH funding; PLACEBOS; FOOD consumption; CARBOHYDRATES; BODY composition; STATISTICAL sampling; BLIND experiment; PSYCHOLOGY of women; RANDOMIZED controlled trials; SLEEP duration; RESISTANCE training; MUSCLE strength; PRE-tests &; post-tests; CREATINE; SLEEP; MENSTRUATION; COMPARATIVE studies; DIETARY supplements
- Publication
Nutrients, 2024, Vol 16, Issue 16, p2772
- ISSN
2072-6643
- Publication type
Article
- DOI
10.3390/nu16162772