A new clinical trial reveals that daily creatine supplementation at the common dose of five grams does not enhance lean muscle mass compared to a placebo in individuals undergoing resistance training. Researchers at UNSW Sydney conducted a study involving over fifty participants and noted that previous studies may have overestimated the benefits of creatine due to methodological flaws. While creatine is thought to have various health benefits beyond muscle growth, this study challenges its traditional role in hypertrophy, implying that gym enthusiasts may need to reassess their reliance on this supplement for muscle gains.
To take part in the trial, the researchers selected relatively healthy adults between the ages of 18 and 50 with limited training history. They were all put on the same resistance training program of three lifting sessions per week, and instructed to keep track of what they ate in a food log. To precisely measure muscle growth, their changes in body composition were measured using x-ray imaging techniques.
"We've shown that taking five grams of creatine supplement per day does not make any difference to the amount of lean muscle mass people put on while resistance training," said senior author Mandy Hagstrom.
The benefits of creatine may have been overestimated in the past, due to methodological problems with previous studies, suggesting that its muscle-building benefits require reevaluation.
This latest study puts a dent in that image of creatine as an essential aid for hypertrophy, contradicting long-held beliefs of its effectiveness.
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