Mixed
A single dose of a creatine-based multi-ingredient pre-workout supplement (MIPS) containing 3g creatine, 2g arginine, 1g glutamine, 1g taurine, and 800mg beta-alanine improves performance fatigability (measured by time to task and EMG conduction velocity) compared to placebo when ingested 2 hours before resistance exercise.
If you take a pre-workout containing creatine, beta-alanine, arginine, glutamine, and taurine, taking it 2 hours before your workout may help you sustain effort longer during high-intensity resistance training compared to taking a placebo. However, taking just creatine alone (3g) 2 hours before the workout did not show the same benefit, and the multi-ingredient mix was not superior to creatine alone in this study. Focus on the timing (2 hours prior) and the specific mix if you seek acute fatigue resistance.
After REP, a creatine-enriched MIPS resulted in greater improvement of sEMG descriptors of performance fatigability and TtT compared with PLA.
Why this rating
Double-blind, randomized, crossover design with a reasonable sample size (n=18) and specific physiological measures (sEMG).
Source
Effects of a Single Dose of a Creatine-Based Multi-Ingredient Pre-workout Supplement Compared to Creatine Alone on Performance Fatigability After Resistance Exercise: A Double-Blind Crossover Design Study
Massimo Negro et al. · Frontiers in Nutrition · 2022
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