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4w ago

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.

Creatine may not be the silver bullet bodybuilders think it is, a new study finds.
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© M.Photografer via Shutterstock

Overview

  • 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.