Study Finds 5-Gram Creatine Dose Ineffective for Muscle Growth

New research challenges the belief that creatine supplementation enhances muscle mass gains during resistance training, suggesting benefits may have been overstated.

• A 12-week study involving 54 participants found no significant difference in muscle mass gains between those taking 5 grams of creatine daily and a control group.
• Both groups gained an average of 4.4 pounds of lean body mass, with initial gains in the creatine group attributed to fluid retention rather than muscle growth.
• The study used a novel 'wash-in phase,' where participants began taking creatine one week before starting exercise to stabilize their response to the supplement.
• Researchers suggest previous studies may have overestimated creatine's benefits due to methodological flaws, including the simultaneous start of supplementation and exercise programs.
• The findings highlight the need for further research on higher creatine doses and long-term effects, particularly for athletes with weight restrictions.

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