2.5. Supplementation
Subjects were randomized in a crossover design to the Cr group (Creapure® creatine monohydrate AlzChem, Trostberg GmbH, Germany, GRAS Notice No. GRN 931; 5 g creatine monohydrate + 2 g non-caloric Crystal Light), or a non-caloric PL (3.5 g Crystal Light). The same dosing pattern was followed for both groups (4 × 5 g for 5 days; 20 g total per day) consumed with 4–6 ounces of water, at regular intervals each day. Supplementation periods were separated by a minimum 4-week washout. Supplements were blinded and packaged in 2 oz. food grade black portion cups with clear lids by an individual who was not directly involved with supplement distribution. Both treatments were identical in texture, color, and taste and were distributed at the beginning of each MC phase pre-supplementation visit. Supplementation logs and empty containers were collected at the end of each loading phase to monitor compliance (Cr: 94.0%; PL: 99.8%).