This study suggests that the recommended 5 grams a day might not help you get the results you want.
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Its a naturally occurring compound produced by the liver, pancreas and kidneys that supplies energy to muscles.
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Previous research shows creatine supplements help build muscles, enhance athletic performance and may even have cognitive benefits.
They published their findings in a recent study inNutrients.Lets break down what they found.
How Was This Study Conducted?
The wash-in phase was a weeklong period when participants supplemented with creatine but didnt do any resistance training.
Participants were randomly split into two groups.
One group received creatine supplements, while the control group did not.
During this time, neither group exercised.
The resistance training included a full-body resistance-training program supervised by exercise physiologists.
Repetition-max is a way to individualize the intensity of resistance-training exercises.
What Did This Study Find?
After running several statistical analyses, several findings surfaced.
Study Limitations
How Does This Apply to Real Life?
Studies on creatine supplementation have been mixedand they measure different outcomes, so its sometimes difficult to compare.
If you were to start supplementing with creatine, the typical recommendation is to begin with a loading phase.
This includes taking 20 to 25 grams of creatine daily for up to one week.
After the first week, the maintenance dose continues at 2 to 5 grams of creatine daily.
We did the hard work for you and researched several creatine supplements andchose our top six picks.
But creatine isnt the only substance that willsupport building muscle mass.
Eating enough calories in general is necessary to build muscle.
And making sure youre eating plenty of carbs (yes, we said carbs) and protein.
Of course, resistance training is also a must.
But contrary to what many believe, you dont have to join a gym to resistance train.
Exercise bands are convenient and travel well.
If youre a social butterfly, you might enjoy group classes.
You could even enlist the help of a friend who is experienced at resistance training.
More research needs to be done to confirm those findings.
Sleep and stress can also affect muscle growth, so be sure youre homing in on those areas.
And be sure youre giving your muscles enough time between workouts to recover.
Overtraining can have the opposite effect of what youre going for.
Ostojic S.Creatine as a food supplement for the general population.
Journal of Functional Foods.
2024;16(21):3665.doi:10.3390/nu16213665
