Sports supplement creatine makes no difference to muscle gains, trial finds
a day ago
- #supplements
- #creatine
- #muscle growth
- New research shows creatine supplements at recommended doses do not significantly enhance muscle growth during resistance training.
- A 12-week clinical trial with 54 participants found no difference in muscle gains between those taking creatine and those who did not.
- Initial gains in lean body mass among creatine users were likely due to water retention, not actual muscle growth.
- Previous studies may have overestimated creatine's benefits due to methodological issues, such as starting supplementation and exercise simultaneously.
- The study suggests higher doses of creatine (e.g., 10 grams) might be needed for muscle-building benefits, warranting further research.
- Participants in the trial were healthy individuals with low baseline exercise levels, and their diets were monitored to ensure consistency.
- The findings aim to provide realistic expectations about creatine's effects and encourage scrutiny of supplement marketing claims.
- Future research should explore long-term creatine use, body water content, menstrual cycle effects, and optimal dosing strategies.