Researchers in Australia have been taking a closer look at creatine, a widely popular supplement among those looking to build muscle. A recent study conducted by the University of New South Wales in Sydney has raised questions about its effectiveness. The study found that individuals who took creatine while on a three-month weightlifting program gained the same amount of muscle as those who did not take the supplement.
Dr. Mandy Hagstrom, an exercise scientist involved in the research, explained that their findings show taking 5 grams of creatine daily doesn’t significantly impact lean muscle mass during resistance training. This trial involved 54 participants, aged 18 to 50, who were split into two groups, both following a 12-week resistance training program. The group taking creatine began their supplementation a week before starting their workouts and continued for 13 weeks.
This study is unique because it included a “wash-in” phase, which is common in other types of clinical trials. This approach allowed the researchers to isolate the effects of creatine from the impact of resistance training. Previous studies often started supplementation and exercise simultaneously, complicating the ability to separate the influence of each factor.
Using a technique called dual-energy X-ray absorptiometry (DEXA), the team measured participants’ body composition to assess muscle gains. After the initial wash-in period, the creatine group showed a slight increase in lean body mass, but by the end of the 12-week program, both groups had gained a similar amount of muscle. The study suggests that the initial gains in the creatine group may have been due to fluid retention rather than actual muscle growth.
Dr. Hagstrom noted, “Taking 5 grams of creatine supplement per day does not make any difference to the amount of lean muscle mass people put on while resistance training.” This suggests that the typical maintenance dose of creatine might not be sufficient for muscle-building purposes. However, she also mentioned that the study did not explore other potential benefits of creatine.
The study did not incorporate a “loading phase,” which is a common practice where individuals take a larger dose of creatine initially to saturate the muscles. This phase can cause stomach issues, which the researchers wanted to avoid. More research is needed to determine if a higher dose might be more effective for muscle growth.
In addition, Dr. Imtiaz Desai, one of the study’s authors, mentioned the possibility that creatine might offer benefits later in a training regimen. As gains typically slow down around the 12-week mark, creatine might provide support at a later stage, although this requires further investigation.
Registered sports dietitian Makenzi Mollitor emphasized a “food-first” approach to muscle building. She highlighted the importance of nutrition in conjunction with resistance training and suggested eating protein and carbohydrates soon after workouts to promote muscle growth. For those who don’t consume much animal protein, creatine supplements can be beneficial.
Mollitor also advised that those opting for creatine supplements should ensure they choose products tested by a third party to guarantee safety and purity. She recommended taking creatine either immediately before or after training sessions to maximize its potential benefits.
It’s clear from the study that while creatine might not significantly boost muscle growth at the maintenance dose, it remains a topic worth exploring further for its other potential health benefits.
