However, some experts aren’t convinced this new data refutes older studies that have found creatine effective.
What Did the Study Find?
Participants were split into two groups.
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One group took five grams of creatine daily, while the other did not.
By the end of the program, both groups gained about two kilograms of lean muscle.
There was no significant difference between the two groupssuggesting that creatine did not enhance muscle growth in this context.
This helped researchers isolate the effect of creatine alone before exercise began.
There was a slight early increase in lean mass, but it leveled off quickly after.
Researchers suspectfluid retention, rather than muscle growth, may explain the early gain.
However, they did not measure water content, making it difficult to confirm the link.
What Does Existing Research Say About Creatine?
Plenty of research supports creatines role in improving exercise performance and enhancing muscle recovery.
However, to reap these benefits, your muscles must be fully saturated with creatine.
The maximum standard dose of five grams per day takes about a month.
Theres no need to do a loading phase if youre taking creatine long-term, said Mok.
Is Creatine Helpful for Building Muscles Then?
If your goal is to build muscle,creatinemay still be helpful.
Many people lift weights, but theyre not lifting enough.
Bigger muscles aren’t the only reason to take creatine, though, said Wroe.
It also may protect your bones and brain.
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2011;40(5):1349-1362. doi:10.1007/s00726-011-0855-9
