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Randomized Controlled Trial
. 2024 Aug 20;16(16):2772.
doi: 10.3390/nu16162772.

Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females

Ariel J Aguiar Bonfim Cruz  1 , Samantha J Brooks  1 , Katelyn Kleinkopf  1 , C J Brush  1 , Gena L Irwin  1 , Malayna G Schwartz  2 , Darren G Candow  3 , Ann F Brown  1
Affiliations
Randomized Controlled Trial

Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females

Ariel J Aguiar Bonfim Cruz et al. Nutrients. .

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.

Keywords: body composition; creatine monohydrate; female health; resistance exercise; sleep.

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Conflict of interest statement

D.G.C. has conducted industry-sponsored research involving CR supplementation and received CR donations for scientific studies and travel support for presentations involving CR supplementation at scientific conferences. In addition, D.G.C. serves on the Scientific Advisory Board for Alzchem (a company that manufactures CR) and as an expert witness/consultant in legal cases involving CR supplementation. All other authors declare no conflicts of interest.

Figures

Figure 1
Figure 1
Experimental Design & Methodology Schematic. PARQ+, Physical Activity Readiness Questionnaire for Everyone; PSQI, Pittsburgh Sleep Quality Index; DHQ III, Diet History Questionnaire III; BIA, bioelectrical impedance analysis; DXA, dual energy x-ray absorptiometry; CR, creatine; PLA, placebo.
Figure 2
Figure 2
Model-estimated means (and standard errors) of total sleep duration as a function of workout and group status. Note: The thick lines represent the average effect estimated by the fixed effect and the thinner lines represent the effects by participant (i.e., the random effect).
See this image and copyright information in PMC

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