Creatine's Reputation as a Muscle-Building Miracle May Not Be Accurate After All
** faced an unexpected blow as a common workout supplement in questionable light. According to recent research, creatine doesn't seem as effective as previously believed when it comes to building muscle mass. This study, conducted by researchers at the University of New South Wales, was published last week in the journal Nutrients.
The research involved a clinical trial comparing volunteers who underwent resistance training while taking or not taking a daily dose of creatine. To their surprise, the scientists found no significant difference in lean body mass between the two groups. Despite the expectations, both groups managed to gain mass during training-the creatine group just didn't seem to gain significantly more than the controls.
Creatine, a substance naturally produced by the body and found in certain foods, is known for supplying energy to muscles, especially during intensive activities. Some earlier research has hinted at its potential in improving athletic performance and muscle growth. However, the UNSW researchers believe that these past studies might have had a key flaw, as they often started participants on creatine just as they embarked on their new exercise routines.
To circumvent this issue, the UNSW team had some volunteers take creatine a week prior to the exercise part of the trial, a period known as a "wash-in" period. The volunteers took 5 grams of creatine daily, a common dose for maintenance once people start taking it regularly. The researchers noted that this dose was enough to reach the saturation level of creatine in the body, eliminating the need for a loading phase.
Initially, it appeared that the creatine group experienced a small boost in lean body mass during the first week (roughly half a kilogram). However, by the end of the study, both groups had gained an average of two kilograms in lean body mass. Researcher Mandy Hagstrom speculated that the early gains in the creatine group might be due to fluid retention rather than real muscle growth.
"Our findings suggest that five grams a day of creatine may not be enough to help people build muscle if they're using it for that purpose," Hagstrom said in a statement from the university.
While the research casts some doubt on creatine's muscle-building abilities, it doesn't entirely write off this supplement. There's still a chance that creatine could be beneficial over longer periods or at higher maintenance doses. The researchers also did not use a "loading phase," which might explain why they didn't observe a more significant effect from their chosen dose.
Further studies will be required to test different doses and treatment lengths, with wash-in periods and other safeguards to secure accurate results. In the meantime, the findings could help people adjust their expectations regarding creatine's potential effects on muscle growth.
"It's hoped that these results will help people adjust their perception about what creatine can help them achieve in the gym," lead author Imtiaz Desai explained in a statement. "For professional athletes who must adhere to specific weight requirements, this could influence how and when they choose to take the supplement."
In summary, the latest study on creatine suggests that its muscle-building effects may not be as significant as once believed. However, higher doses or alternative supplementation strategies might be necessary for creatine to live up to its potential.
- The study conducted by researchers at the University of New South Wales published in the Nutrients journal found no significant difference in lean body mass between groups using creatine and those not using it during resistance training.
- Creatine, known for supplying energy to muscles, especially during intense activities, might not be effective in building muscle mass, according to a recent research.
- For athletes who must adhere to specific weight requirements, the findings of the study could influence how and when they choose to take the supplement.
- Moreover, further studies are required to test different doses and treatment lengths, with wash-in periods and other safeguards to secure accurate results, to fully understand the benefits of creatine in the future of health and science.
