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Sydney, Australia – A recent clinical trial has cast doubt on the effectiveness of creatine supplements for muscle growth, revealing that they may offer little to no advantage when taken at the recommended dosage. The study, led by UNSW researchers and published in the journal Nutrients, challenges the widely held belief that creatine significantly enhances muscle gains during resistance training.
The 12-week trial involved 54 participants engaging in a structured resistance training program. Half of the participants took the recommended dose of five grams of creatine daily, while the other half did not. The results showed no significant difference in lean body mass gains between the two groups, with both averaging a two-kilogram increase.
“We’ve shown that taking five grams of creatine supplement per day does not make any difference to the amount of lean muscle mass people put on while resistance training,” stated Dr. Mandy Hagstrom, senior author of the study from UNSW’s School of Health Sciences.
The researchers highlighted potential methodological flaws in previous studies, which often initiated supplementation and exercise simultaneously, making it difficult to isolate the effects of each. Furthermore, the new trial implemented a “wash-in” phase, where participants began creatine supplementation a week before starting the exercise program, allowing for a more accurate assessment of its impact.
During this wash-in phase, some participants, particularly women, experienced an initial increase in lean body mass, which the researchers attributed to potential water retention rather than actual muscle growth. This initial gain dissipated once the exercise program commenced, and no additional muscle growth was observed in the creatine group compared to the control group.
Dr. Imtiaz Desai, first author of the study, noted, “The people taking the creatine supplement saw changes before they even started exercising, which leads us to believe that it wasn’t actual real muscle growth, but potentially fluid retention.”
The study suggests that higher doses of creatine may be necessary to achieve noticeable muscle gains. The researchers proposed that 10 grams could be a potential dose for future investigations, given its established safety profile and potential benefits for brain and bone health.
Additionally, the study emphasized the need for longer-term trials and further research to explore the long-term effects of creatine supplementation, as well as factors like body water content, menstrual cycle impacts, and creatine absorption.
The researchers hope their findings will provide more realistic expectations for creatine users and encourage critical evaluation of supplement marketing claims. They also aim to inspire future studies to incorporate a wash-in phase for more accurate supplement research.
“For your average person taking creatine to boost their gains in the gym, this will hopefully change their perception about what it can help them achieve,” Dr. Desai said.
Disclaimer: This news article is based on the provided research and should not be taken as medical advice. The effects of creatine supplementation can vary between individuals. Consult with a healthcare professional before starting any new supplement regimen.
