If you’re aiming to build muscle, two supplements consistently receive expert approval: protein powder and creatine. Creatine, in particular, has been widely studied for its role in muscle recovery and growth. However, new research is challenging its reputation, suggesting its effectiveness may not be as significant as once believed.
A study published in Nutrients tracked 63 individuals aged 18 to 50 with a BMI of 30 kg/m² or lower through a 12-week resistance-training program. None had engaged in resistance training in the past year or met the minimum recommended physical activity level of 150 minutes per week. They were also not taking creatine before the study.
At the start, participants were divided into two groups: one took 5g of creatine daily for 13 weeks (including a one-week wash-in period), while the control group received no creatine or placebo.
“We had a wash-in phase where half of the participants took the supplement without altering their daily routine, allowing their bodies to stabilize in response to creatine,” explained senior author Dr. Mandy Hagstrom from UNSW’s School of Health Sciences. During this phase, neither group exercised, and the creatine group took 5g of pure creatine monohydrate daily for seven days.
Afterward, both groups followed a 12-week resistance-training program, training three times per week. The creatine group continued their daily 5g intake, while the control group took no supplements.
Findings revealed that during the wash-in phase, some participants—particularly women—experienced an increase in lean body mass. However, once the resistance training began, muscle growth rates in the creatine group matched those of the control group.
“The changes observed before exercising suggest that the initial increase in lean mass wasn’t actual muscle growth but possibly fluid retention,” Hagstrom noted. “Once training started, creatine provided no additional muscle-building benefit, indicating that 5g per day may not be sufficient for muscle growth.”
Contrary to past studies, the research concluded that creatine supplementation had no significant impact on lean muscle gains when paired with resistance training. As a result, researchers question the effectiveness of the commonly recommended 5g dose and suggest a higher intake may be necessary.
