The Effectiveness of Creatine as a Workout Supplement

A recent study has cast doubt on the effectiveness of creatine, a popular workout supplement, in building muscle mass. Researchers at the University of New South Wales found that taking creatine did not result in significantly greater muscle gains compared to not taking it, despite previous research suggesting its benefits.

The Study

The study, published in the journal Nutrients, involved a clinical trial where participants underwent resistance training while taking either a daily dose of creatine or a placebo. The results showed no significant difference in lean body mass gained between the two groups, with both groups gaining approximately two kilograms of lean body mass over the 12-week trial period. The researchers note that the findings could indicate that a higher dose of creatine is required to see significant muscle-building benefits.

Understanding Creatine

Creatine is a naturally occurring substance in the body that helps supply energy to the muscles, particularly during intense activities like weightlifting. It can also be found in certain foods, such as seafood and red meat. Previous research has suggested that creatine supplementation can improve athletic performance and muscle mass, including in placebo-controlled trials.

Methodological Limitations

However, the researchers suggest that previous trials may have had a methodological flaw, as they often started participants on creatine at the same time as they began their exercise routine. This design makes it difficult to separate the benefits of creatine from those of exercise. To address this limitation, the researchers used a "wash-in" period, where participants took creatine for a week before starting the exercise portion of the trial.

Study Details

The study involved 54 relatively healthy participants who were not regular exercisers prior to the study. They took 5 grams of creatine per day, a common maintenance dose, and underwent a 12-week course of resistance training. The creatine group experienced a small increase in lean body mass during the first week, but this gain did not translate to a significant advantage over the control group by the end of the trial.

Interpretation of Results

According to study researcher Mandy Hagstrom, the initial gains in the creatine group may have been due to fluid retention rather than actual muscle growth. The researchers suggest that a higher dose of creatine may be necessary to see significant muscle-building benefits, and that longer-term studies are needed to fully understand the effects of creatine supplementation.

Conclusion

While the findings do not necessarily rule out creatine as a useful supplement for building muscle, they do suggest that its benefits may be more limited than previously thought. The researchers hope that their study will help people have a more realistic understanding of what creatine can achieve, and that it will inform the development of future studies on the topic. As lead author Imtiaz Desai noted, the findings may be particularly relevant for professional athletes who need to carefully manage their weight and supplementation regimen.