Combination of High-Intensity Interval Training and Creatine Intake Enhances Leg Strength and Anaerobic Power without Changes in Body Composition in Physically Active Adult Men

doi:10.21203/rs.3.rs-3304243/v1

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Research Article

Combination of High-Intensity Interval Training and Creatine Intake Enhances Leg Strength and Anaerobic Power without Changes in Body Composition in Physically Active Adult Men

https://doi.org/10.21203/rs.3.rs-3304243/v1

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Background

Different training methods and ergogenic aids has been used to increase athletic performance. In this study, to understand the effect of the combination of the six-week high intensity interval training (HIIT) and creatine supplementation on body composition, leg strength, and anaerobic power in physically active male adults was purposed.

Methods

In this six-week study a total of fifteen physically active men with the mean age of 21.13 ± 1.68 years were divided into two groups as Wingate based HIIT training group (HIIT) and Wingate based HIIT training + Creatine supplementation group (C-HIIT). Both groups performed a total of six weeks three days a week of HIIT training, the scope of which increased in the second three-week period and organized based on Wingate. In addition to these trainings, the C-HIIT group took a total of 10 g of creatine each training day, 5 grams 30 minutes before the load and 5 grams immediately after the load. Their body composition, leg strength, anaerobic power measurements were taken three days before the study started and three days after it ended.

Results

According to the findings, although there was no significant difference in body composition values between the two groups, it was observed that leg strength (p < 0.05) and anaerobic power parameters such as peak power, average power, and minimum power improved significantly in the C-HIIT group (p < 0.01).

Conclusions

Comparative effectiveness of additive of 10 gram of creatine monohydrate to HIIT appears to be efficient in improving leg strength and anaerobic power in physically active adult men.

Trial registration

This research was registered retrospectively on August 7, 2023 with the number NCT05981820.

Anaerobic power

Ergogenic aids

HIIT

Creatine

Performance

Exercise routine and nutritional intake affect physical performance [1, 2]. Improvement of performance and capacity among athletes of different levels (professional, amateur, recreational etc.) augmented through using nutritional supplements and ergogenic aids [3–5]. Creatine monohydrate is one of the ergogenic aids used for this purpose. Creatine monohydrate consumption has been reported to provide multiple benefits including increasing muscle size, strength, and power [6], improving performance during short bursts of high-extension exercises [7], and increasing post-exercise recovery [8]. In the literature, there are some studies examining the effects of creatine intake on increasing the performance level and body composition in some sports branches [6, 9, 10]. Some of these studies have shown an increase in lean body mass [6, 11] and type II muscle fiber area [12, 13] in addition to performance. Whereas, other studies reported only the effect of creatine supplement on the anaerobic power and performance level during swimming [14], rowing [15] and cycling [16].

Apart from nutritional ergogenic aids, different training methods are also used to increase athletic performance. As a training model high intensity interval training (HIIT), has become popular in recent years for its effects on aerobic and anaerobic performance improvement [17]. HIIT is known as interval training at high intensity above the anaerobic threshold, and consists of repetitions of short and medium-term exercises that include intermittent passive and/or active rests [18]. Inducing intermittent physiological stress, providing chronic adaptation and increasing energy efficiency are shown as the reasons why HIIT is effective in increasing performance [19]. HIIT attracts more attention than traditional aerobic training programs because repetitive short-term high-intensity training, combined with low-intensity recovery, tends to further improve aerobic and anaerobic energy systems, metabolic functions and physical performance [20, 21]. For instance, in a study comparing the effects of HIIT and moderate continuous training in badminton players it was observed that HIIT training increased the anaerobic power and enhanced the body composition by decreasing the percent body fat. Therefore, HIIT was reported as an effective method to improve strength and physical performance [22]. High intensity interval training can be applied with many different methods and equipment. Some of those are Wingate ergometer [19], circuit training method [23], treadmill [24], Tabata training method [25] and other bicycle ergometers [26].

Despite the time-efficiency of HIIT in inducing chronic physiological adaptation, it depletes phosphocreatine stores in the muscle and decreases power output by creating fatigue [27]. In addition to this, it has been observed that high-intensity exercise performance increases with the increase of intramuscular phosphocreatine [28], and it is thought that creatine intake may be effective in this process. It is predicted that phosphocreatine synthesis and the rate of mitochondrial transfer of ATP to the cytoplasm may increase with adequate level of creatine supplementation [29, 30]. This suggests that performing HIIT with creatine supplementation will provide further improvement. Therefore, the purpose of this current six-week study was to compare the effectiveness of high intensity interval training alone with high intensity interval training and 10 gram of creatine intake per session in physically active adult men during six-week training period. We hypothesized that creatine supplementation with Wingate-based HIIT will positively affect lean body mass, leg strength, and anaerobic power parameters.

2.1. Study Design

In this experimental research design the effects of creatine supplementation on body composition, leg strength, and anaerobic power values in physically active adult men was examined. After obtaining the legal permissions, the participants visited the measurement site for the first time for familiarization, and they were explained the details of the study and shown the tests. Three days later, the participants made their second visit for pre-tests. First, the body composition and leg strength were evaluated, and after 20 minutes of rest, the Wingate Anaerobic Power Test was measured. Throughout the six-week study, both groups were included in the same Wingate based HIIT program, with the duration and number of sets increasing in the second three weeks. During this time, one of the groups took 10 g of creatine per training session. Three days after the end of the study, the participants visited the measurement site for post-tests and the study was terminated.

2.2. Participants

A minimum of 12 participants, 6 in each group, were determined for the appropriate sample size in accordance with the G*power software (alpha value = 0.05, 1-beta value = 0.80, and effect size = 1.6) [31], and a total of 20 physically active adult men, aged 18–30 years, without any medical history and not using drugs or ergogenic aids were included in the study. The ethical approval for the research was obtained from the Ethical Committee of Ankara University Rectorate (Number: E-56786525-050.04.04/378028 Decision Number: 2022/02) and it was carried out in compliance with the Declaration of Helsinki's 2013 principles. Written inform consent forms that explain the study to the participant and any right and risk were derived prior to data collection. After having these official permissions, the participants were divided into two groups as those who performed Wingate-based HIIT with creatine (C-HIIT) (age: 21.78 ± 1.79 years; height: 179.56 ± 8.26 cm; weight: 76.86 ± 10.66 kg) and those who performed only Wingate-based HIIT (HIIT) (age: 20.167 ± 0.98 years; height: 172.33 ± 9.88 cm; weight: 66.53 ± 9.51kg). Only 15 participants were able to terminate the study, as 5 of the participants were excluded from the study due to sport injuries (n; HIIT = 6, C-HIIT = 9).

2.3. Wingate-based HIIT Program

In the study to observe the effects of creatine, short-term HIIT was planned, and the exercise program was performed using a stationary bicycle. Participants in the C-HIIT and HIIT group performed the same Wingate-based HIIT with a resistance equal to 7.5% of body weight, three times a week for six weeks. The Wingate-based HIIT program is explained in Table 1 and Fig. 1.

Table 1

Wingate-based HIIT Program.
First Three Week	Last Three Week
Warm-up: Warm-up at 70 rpm for 4 minutes, including 2–3 seconds of maximal sprint at 1.30 and 2.30 minutes Wingate-based HIIT: HIIT 4 sets of 12x15 seconds of maximal repetitions with 15 seconds of passive rest between reps in each set Cool-down: 4 minutes of passive rest between sets	Warm-up: Warm-up at 70 rpm for 4 minutes, including 2–3 seconds of maximal sprint at 1.30 and 2.30 minutes Wingate-based HIIT: HIIT 5 sets of 20x15 seconds of maximal repetitions with 15 seconds of passive rest between reps in each set Cool-down: 4 minutes of passive rest between sets

2.4. Creatine Supplement

To observe the effects of creatine in the study, 10 g of creatine supplementation was taken only on training days during the study period. Participants in the C-HIIT group used 10 g of creatine monohydrate by dissolved in 200 ml of water. Creatine supplementation was taken in two doses of five grams, 30 minutes before and right after the training session.

2.5. Wingate Anaerobic Power Test

The Wingate anaerobic power test, a measure of lactic and alactic anaerobic power, was performed using a bicycle ergometer [32]. Before the test started, detailed information was given to the participants about the test. After the briefing, a four-minute warm-up protocol with a bicycle ergometer at 60–80 rpm pedal speed and 50 W workload was applied. Followed by 4 minutes of passive resting. Seat and handlebar adjustments were made for each participant, considering their leg lengths [33]. Weights of 7.5% kilograms of their body weight for each participant were placed on the pan of the bicycle ergometer and anaerobic power testing was initiated [32]. When the participants reached the pedal speed to 150 rpm, the pan went down automatically and the Wingate Anaerobic Power Test started [33]. Participants maximal effort pedaled against the weights for 30-seconds was collected. The Wingate software was used in which the program set up with the ergometers. Information about the relevant power parameters during the test was transmitted to the software program on the computer. All absolute and relative power parameters (values such as peak power, minimum power, average power, power drop etc.) and total energy expenditure were calculated by the software program.

2.6. Body Composition

The body composition was determined using the PlusAvis 333 device (Jawon Medical, South Korea). Measurements were made according to standard techniques while the participants were wearing only shorts and without shoes [34]. When the participants exited the device, the data entered into the device (height, gender, age) was expected to appear on the device screen. Then, hand electrodes were attached to the participants and body composition measurements were taken for 10 seconds with the arms at either side in a stretched position [35]. Each of the participants was warned to stop taking alcohol and diuretic products at least 12 hours before the measurement and to stop eating and drinking at least four hours before the measurement. In addition, participants were asked to empty their bladders before the measurement. Finally, the participants were asked to remove the metal items they were wearing. As body composition parameters the body weight (BW), percent body fat (PBF), mass of body fat (MBF), lean body weight (LBW), body mass index (BMI), total body water (TW), and the basal metabolic rate (BMR) were used in the study.

2.7. Leg Strength

Back and leg dynamometer (Takei-Back & Lift, Japan) was used to measure leg strength. Participants placed their feet on the dynamometer stand. The legs were bent at 15 angles, the body slightly forward, and the back straight. The participants pulled the dynamometer bar, which they grasped with their hands, using only their legs (without a back), without changing their current position, until the knees were extended. Participants repeated this draw twice, and the best value for each participant was recorded [36].

2.8. Statistical Analysis

IBM SPSS 24.0 program (SPSS Inc., Chicago, IL, USA) was used to statistically analyze the data obtained in the study. Firstly, the distribution of the data was evaluated to determine the test used to compare the data as parametric or non-parametric. This normality distribution assessment was tested by using Shapiro Wilk Test, as both groups had less than 50 participants. Determination of the mean difference in within-group statistics was performed by Paired Sample t-Test in data with normal distribution and with Wilcoxon test in data where it was not normal. Independent Sample t-Test or Mann-Whitney U Test was utilized for comparisons between groups, depending on the data distribution. Groups are expressed as mean ± standard error. The alpha value was accepted as 0.05 in all statistical analysis.

The pre- and post-test findings of the body composition and leg strength parameters is shown in Table 2. According to the findings a significant difference was observed only in the leg strength value in the C-HIIT group (p < 0,.05). None of the body composition parameters was statistically different in both HIIT and C-HIIT groups (p > 0.05).

Table 2

Comparison of the parameters and average differences of body composition and leg strength.
Parameter	Group	Pre-test	Post-test	P-value
Body Weight (kg)	C-HIIT	76.86 ± 10.66	76.42 ± 10.96	0.128
	HIIT	66.53 ± 9.51	66.07 ± 9.26	0.270
	P-value	0.964	0.902
Percent Body Fat (%)	C-HIIT	19.66 ± 5.64	18.89 ± 5.27	0.225
	HIIT	17.47 ± 6.46	16.63 ± 7.03	0.058
	P-value	0.587	0.217
Mass of Body Fat (kg)	C-HIIT	15.64 ± 6.61	14.79 ± 6.14	0.086
	HIIT	11.95 ± 5.23	11.37 ± 5.53	0.063
	P-value	0.743	0.909
Lean Body Mass (kg)	C-HIIT	61.21 ± 5.87	61.63 ± 6.68	0.442
	HIIT	54.58 ± 6.01	54.70 ± 5.56	0.599
	P-value	0.981	0.446
Total Body Water (kg)	C-HIIT	44.07 ± 4.21	44.53 ± 4.64	0.246
	HIIT	39.37 ± 4.32	39.40 ± 3.99	0.588
	P-value	0.978	0.507
BMI (kg/m²)	C-HIIT	23.97 ± 3.45	23.67 ± 3.47	0.336
	HIIT	22.53 ± 3.75	21.80 ± 3.06	0.346
	P-value_	0.676	0.778
BMR (kcal)	C-HIIT	1672.22 ± 117.50	1679.22 ± 130.98	0.502
	HIIT	1554.67 ± 117.51	1562.33 ± 115.42	0.345
	P-value	0.910	0.569
Leg Strength	C-HIIT	145.83 ± 35.32	166.20 ± 23.81	0.038*
	HIIT	128.00 ± 29.69	132.33 ± 30.28	0.650
	P-value	0.951	0.553
* p < 0.05 BMI: Body mass index, BMR: Basal metabolic rate.

As seen in Table 3, similar to the leg strength value significant differences in the C-HIIT group were found almost all Wingate anaerobic test results when compared with the HIIT group. Both absolute and relative peak power, average power, and minimum power, and total energy expended showed increases in C-HIIT group (p < 0.01).

Table 3

Comparison of the parameters and average differences of Wingate Anaerobic Power Test.
Parameter	Group	Pre-test	Post-test	P_ value
Peak Power (W)	C-HIIT	892.78 ± 151.39	999.06 ± 182.22	0.007**
	HIIT	802.39 ± 137.66	803.37 ± 156.47	0.985
	P-value	0.640	0.814
Relative Peak Power (W/kg)	C-HIIT	11.58 ± 1.04	12.99 ± 1.42	0.008**
	HIIT	11.72 ± 0.86	12.36 ± 1.58	0.370
	P-value	0.519	0.683
Average Power (W)	C-HIIT	603.23 ± 119.68	682.65 ± 120.98	0.003**
	HIIT	577.70 ± 99.05	544.62 ± 119.08	0.512
	P-value	0.627	0.824
Relative Average Power (W/kg)	C-HIIT	7.84 ± 1.16	8.81 ± 0.85	0.004**
	HIIT	8.38 ± 0.35	8.38 ± 1.34	0.345
	P-value	0.089	0.572
Minimum Power (W)	C-HIIT	310.67 ± 136.25	396.38 ± 107.70	0.009**
	HIIT	309.25 ± 104.30	290.98 ± 105.73	0.750
	P-value	0.211	0.666
Relative Minimum Power (W/kg)	C-HIIT	3.99 ± 1.64	5.11 ± 1.14	0.009**
	HIIT	4.44 ± 1.28	4.48 ± 1.42	0.753
	P-value	0.272	0.826
Power Drop (%)	C-HIIT	65.84 ± 13.33	60.26 ± 8.91	0.154
	HIIT	62.32 ± 10.31	56.96 ± 23.61	0.706
	P-value	0.298	0.197
Total Energy (joul)	C-HIIT	17172.89 ± 3759.23	19716.33 ± 3634.66	0.008**
	HIIT	16736.33 ± 2847.97	15584.83 ± 3679.56	0.499
	P-value	0.489	0.792
**p < 0.01

The present study aimed to determine whether there was a difference in the effects of taking 10 gram of creatine supplementation per session with Wingate-based HIIT on body composition, leg strength, and anaerobic power parameters when compared Wingate-based HIIT alone. For this purpose, fifteen physically active, healthy adult male participants divided into C-HIIT and HIIT groups and performed the same training for six weeks.

In the current research, it was found that six weeks of HIIT did not cause any changes in body composition independent of creatine intake. There was no significant change in any of the body weight, percent body weight, mass of body fat, lean body mass, total body water, BMI, BMR parameters in both groups. It is seen that different results have been obtained in other studies in the literature on this subject. For instance, Alonso-Fernández et al. (2019) investigated the effect of HIIT based functional body weight exercises that performed with a 20/10 work/rest ratio for 7 weeks in 26 children [37]. According to their results, while cardiorespiratory fitness increased, the percent body fat decreased. These findings differ from those obtained in the present research. The reason for this can be interpreted as the fact that the research group is not physically active adults as in the current research and the body composition values of children can change in a short time.

Forbes et al.'s study supports this interpretation. VO₂max, ventilation threshold, lean body mass, mass of body fat, anaerobic power and insulin sensitivity were measured in the study examining the effects of HIIT training performed three days a week for a total of four weeks on some physical fitness parameters in 17 recreationally active adult women [38]. As a result, they reported an increase in anaerobic power value with no change in any of the body composition parameters. The increase in anaerobic power regardless of body composition is similar to current research. Unlike the current research, the increase in anaerobic power within four weeks without creatine supplementation may also be due to the research group. A study group with a lower level of physical fitness than in the current study may be the reason for the significant increase in a short time.

The more important point of this research is to examine the effects of creatine taken with Wingate-based HIIT on leg strength and anaerobic power values. According to the results, it was found that Wingate based HIIT with creatine intake increases the both absolute and relative anaerobic power values such as peak power, average power, minimum power and also total anergy expended significantly (p < 0.01). An improvement in the same direction was also seen in leg strength (p < 0.05). There are some studies in the literature that examine the effects of activity types similar to or different from the current study, together with creatine intake, on some performance parameters. In one of these studies Graef et al. [18] compared the effects of 10 g of creatine intake per session with HIIT that performed five days a week for four weeks with HIIT alone, and concluded that creatine supplementation had no additional positive effects on maximal oxygen consumption despite an increase in ventilatory threshold. However, it is observed in the literature that the positive effects of creatine on performance increase as the duration of the activity gets shorter. Examining the effect of 20 g creatine supplementation for 5 days on kayak ergometer performance over different durations, McNaughton et al. [39] divided the participants into creatine placebo, and groups and made them performed three maximum kayak ergometer tests of 90, 150 and 300 seconds. At the end of the research, they reported that creatine intake improves the amount of the work reached during the kayak ergometer performance at durations ranging from 90 to 300 seconds. In another study, Kendall et al. [19]’s investigated the effects of four-week HIIT program with 5 sets of 2-minute exercise bouts with 1 minute rest interval on the cycle ergometer and creatine supplementation on critical power and anaerobic working capacity in college-aged men. The subjects were assigned to creatine, placebo and control groups. According to their results, it was observed that the maximum power output increased in the creatine group, while the anaerobic working capacity did not change. Similarly, Romer et al. [40] found positive effects of 5-day creatine monohydrate loading of 0.075 g per kilogram of body weight four times a day and high intensity, intermittent exercises consisting of 10 sets of 2 repetitions of a simulated game in squash players. As a result of the study, a significant reduction in sprint time was observed. Balsom et al. [41] reported that six days of creatine loading (20 g per day) with HIIT sessions on a cycle ergometer did affect the power output in 10-second exercise period and increase the total muscle creatine and phosphocreatine concentration, but did not alter jump performance in physically active males. Unlike the current research, it has been observed that there are changes in body composition to the observed performance change. This may be due to the amount and frequency of creatine loading. However, some studies also show that creatine intake with HIIT does not have any positive effect on anaerobic performance. For instance, Biwer et al. did not observe any positive alterations on submaximal running interspersed with high-intensity intervals, after creatine monohydrate loading of 0.3 g per kilogram of body weight during six days [42]. The only significant change was the increase found in body mass of male participants.

There are also studies in the literature showing the positive effects of HIIT training without creatine intake on leg strength and anaerobic power. For example, in a study evaluating the effects of combined upper and lower body HIIT on muscular and cardiorespiratory fitness, leg extensor muscle strength, handgrip strength, and health-related quality of life in adults over 50 years of age, Hurst et al. [43] concluded that the exercise program performed using a hydraulic resistance ergometer, twice a week for 12 weeks caused significant difference in body weight, BMI, body fat thickness, maximum aerobic power and maximum anaerobic power. In Fatemeh et al.’s study [44] subjects performed HIIT on a treadmill for 3 weeks, three sessions for a week. According to the data obtained, there was a significant difference in body weight, BMI, body fat thickness, maximum aerobic power and maximum anaerobic power in the group performing HIIT (p = 0.001), while there was no change in waist-hip ratio (WHR). Different from the present research, the reason for reaching these results may be the differences in the training protocol and the initial performance levels of the participants.

Current research had some limitations. Firstly, due to sports injuries experienced, the number of participants was terminated with one less person than planned. Secondly, this study was conducted only on female subjects. Adding both genders in future studies may provide more detailed results. Another suggestion is to expand the research group with professional athletes from sports branches where different energy metabolisms are active. In this way, different results arising from the research group in the literature can be avoided. Finally, the addition of non-invasive measurement methods such as heart rate variability, which also provides information about the autonomic nervous system, will provide a broader understanding of the chronic effects of creatine and HIIT training.

When the findings obtained as a result of the research were examined, it was seen that 10 gram of creatine supplement per session together with Wingate-based HIIT performed three days a week for six weeks, had an effect and increased the both absolute and relative anaerobic power parameters such as peak power, average power and minimum power values, and total energy expenditure, and it improved leg strength without causing any change in body composition parameters. Although creatine supplementation has positive effects on anaerobic performance parameters in many studies, it is seen that different results can be reached in some studies when the literature is examined. The type of creatine used, the total amount, the amount of loading per unit time, the content of the training with creatine intake and the physical activity level of the participants may affect the results. Therefore, future studies may carry out detailed studies with more participants and experimental groups. This way it will be easier to examine the net effect.

Ethics approval and consent to participate

The ethical permission for the research was obtained from the Ethics Committee of Ankara University Rectorate (Number: E-56786525-050.04.04/378028 decision number: 2022/02) and it was carried out in compliance with the Declaration of Helsinki's 2013 principles. “Informed consent was obtained from all subjects involved in the study.”

Consent for publication

Not applicable

Conflict of Interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

Funding

This research was funded by Princess Nourah bint Abdulrahman University Researchers Supporting Project number (PNURSP2023R 286), Princess Nourah bint Abdulrahman University, Riyadh, Saudi Arabia.

Author Contributions

“Conceptualization, T.N.E., and D.A. methodology, T.N.E, and D.A. software, D.A.; validation, D.A. formal analysis, T.N.E.; investigation, T.N.E.; resources, D.A.; data curation, D.A.; writing-original draft preparation, T.N.E.; writing-review and editing, D.A., M.G., M.A., A.D., S.B.A.; visualization D.A. supervision D.A.; project administration, D.A.; funding acquisition, M.A. All authors have read and agreed to the published version of the manuscript.”

Availability of data and materials

The data presented in this study are available on request from the corresponding author. The data are not publicly available due to restrictions on privacy.

Acknowledgements

We would like to thank the Princess Nourah bint Abdulrahman University for supporting this project through the Princess Nourah bint Abdulrahman University Researchers Supporting Project number (PNURSP2023R 286), Princess Nourah bint Abdulrahman University, Riyadh, Saudi Arabia.

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No competing interests reported.

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Combination of High-Intensity Interval Training and Creatine Intake Enhances Leg Strength and Anaerobic Power without Changes in Body Composition in Physically Active Adult Men

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Abstract

Background

Methods

Results

Conclusions

Trial registration

Figures

1. Background

2. Methods

2.1. Study Design

2.2. Participants

2.3. Wingate-based HIIT Program

2.4. Creatine Supplement

2.5. Wingate Anaerobic Power Test

2.6. Body Composition

2.7. Leg Strength

2.8. Statistical Analysis

3. Results

4. Discussion

5. Conclusions

Declarations

References

Additional Declarations

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