What is creatine?
Creatine is a naturally occurring substance found in the body, as well as in animal products like meat, poultry, and fish. It is also available as a dietary supplement in the form of creatine monohydrate, which has been shown to increase muscle strength and endurance during high-intensity, short-duration activities like weightlifting.
For years, creatine has been touted as a must-have supplement for athletes and bodybuilders looking to build muscle and increase their strength. However, a recent study published in the journal Nutrients has raised questions about its effectiveness.
The study’s findings
- The study involved 54 healthy participants who were divided into two groups: one that took creatine supplements and one that did not.
- The creatine group took 5 grams of creatine per day, while the control group received no creatine or a placebo.
- The participants completed a 12-week resistance training program, which included three supervised workouts per week.
- The researchers measured the participants’ lean muscle mass using dual-energy X-ray absorptiometry (DXA) and found that there was no significant difference between the two groups in terms of lean muscle mass gain.
- The study’s findings suggest that creatine may not be as effective as previously thought in building muscle mass.
Why the study’s findings are surprising
Many people assume that creatine is essential for building muscle mass, as it is naturally found in animal products and has been shown to increase muscle strength and endurance. However, this study suggests that taking creatine supplements may not have a significant impact on lean muscle mass gain.
The researchers used a “wash-in” phase, where the participants took creatine for one week before starting the resistance training program, to separate the effect of the supplement from the effect of the exercise.
The study’s findings are surprising because previous studies have shown that creatine can be effective in increasing muscle mass and strength.
The potential benefits of creatine
Although the study found that creatine may not be effective in building muscle mass, it has been shown to have other benefits, such as:
- Increasing muscle strength and endurance during high-intensity, short-duration activities
- Improving athletic performance and reducing fatigue
- Supporting bone and brain health
The researchers suggested that more research is needed to determine whether a higher dose of creatine is needed to achieve the desired lean body mass growth effect.
Expert opinions
“Food-first” approach
Makenzi Mollitor, a registered sports dietitian, prefers a “food-first” approach when it comes to taking supplements. She emphasizes the importance of prioritizing nutrition around resistance training and consuming a combination of protein and carbohydrates within the hour after training to promote muscle growth and repair.
“By prioritizing protein, you will also be consuming creatine, because creatine is naturally found in protein sources like meat, poultry, and fish,” she said.
“If you are someone who doesn’t eat a lot of animal protein or is vegan/vegetarian, a supplement could come in handy to help fill those gaps,” she added.
Choosing a creatine supplement
For those who choose to supplement with creatine, Mollitor recommends choosing a supplement that has been tested by a third party to ensure safety and purity.
“To ensure the safety and purity of ingredients, choose a supplement that has been tested by a third party,” she said.
“Creatine is a naturally occurring substance found in the body, and it is also available as a dietary supplement in the form of creatine monohydrate. It has been shown to increase muscle strength and endurance during high-intensity, short-duration activities like weightlifting.
For those who choose to supplement with creatine, Mollitor recommends consuming a dose of creatine either immediately before or after training.
| Benefits of Creatine | Creatine increases muscle strength and endurance during high-intensity, short-duration activities |
| Benefits of Creatine | Creatine improves athletic performance and reduces fatigue |
| Benefits of Creatine | Creatine supports bone and brain health |
“I’ve never seen a study that has shown creatine to be ineffective, but this one has certainly raised some eyebrows,” said Dr. Imtiaz Desai, one of the study authors. “When you start weight training, you have those beginner gains in strength, which start tapering off around the 12-week mark and become slower, so it’s possible the support from creatine might come at a later stage.”
More research is needed to determine the effectiveness of creatine in building muscle mass, but the study’s findings suggest that a higher dose may be needed to achieve the desired effect.
For those who choose to supplement with creatine, it’s essential to prioritize nutrition and consume a combination of protein and carbohydrates within the hour after training to promote muscle growth and repair.
“Food-first” approach is recommended to ensure optimal results when it comes to building muscle mass and increasing strength.
By prioritizing protein and carbohydrates, you will also be consuming creatine, which is naturally found in protein sources like meat, poultry, and fish.
“Creatine is a naturally occurring substance found in the body, and it is also available as a dietary supplement in the form of creatine monohydrate,” said Mollitor.
