Creatine sports supplement shown to be ineffective in study

Creatine is a popular supplement that is often used by individuals looking to build muscle. However, recent research conducted by investigators at the University of New South Wales (UNSW) in Sydney, Australia, is questioning its effectiveness. The study found that individuals who took creatine while performing a three-month weightlifting regimen put on the same amount of muscle as those who did not take the supplement while lifting.

The clinical trial included 54 relatively healthy participants aged 18 to 50 who were divided into two groups. Both groups completed a 12-week resistance training program consisting of three supervised workouts per week. The creatine group took the supplement one week prior to beginning the training regimen and continued taking a 5-gram dose each day for a total of 13 weeks. The control group did not receive creatine or a placebo during the workout period.

The researchers used dual-energy X-ray absorptiometry to measure bone mineral density and body composition in both groups at baseline, after the seven-day wash-in period, and after completing the 12-week weight-lifting program. While the creatine group initially showed a slight gain in lean body mass compared to the non-supplemented group after the seven-day mark, both groups ultimately experienced a 4.4-pound gain in lean body mass after the 12-week program, with no significant difference between the two groups.

Dr. Mandy Hagstrom, a senior author of the study, explained that the initial changes seen in the creatine group before starting the exercise routine may have been due to fluid retention rather than actual muscle growth. She also pointed out that the 5-gram per day dose of creatine may not be sufficient for individuals looking to build muscle.

The study authors suggested that further research is needed to determine whether a higher dose of creatine, such as 10 mg, is necessary to achieve the desired lean body mass growth effect. They also expressed interest in investigating the potential long-term benefits of creatine supplementation.

Registered sports dietitian Makenzi Mollitor emphasized a “food-first” approach when it comes to building muscle, recommending a combination of nutrition and resistance training. She advised prioritizing protein and carbohydrates after training to promote muscle growth and repair, as creatine is naturally found in protein sources like meat, poultry, and fish. Mollitor suggested that supplements may be beneficial for individuals who have dietary restrictions or struggle to consume adequate amounts of protein.

For those who choose to supplement with creatine, Mollitor recommended consuming a dose either before or after training and selecting a supplement that has been tested by a third party to ensure safety and purity. Overall, while creatine may not have a significant impact on lean body mass growth during resistance training, it may still offer other benefits that were not assessed in the study.