New Study Casts Doubt on Creatine's Muscle-Building Powers

Creatine has long been hailed as a go-to supplement for those chasing bigger muscles, but researchers from the University of New South Wales (UNSW) in Sydney are now challenging that assumption. Their latest study, published in the journal Nutrients, suggests that creatine may not actually help you build more muscle when coupled with resistance training.

The study followed 54 healthy adults aged 18 to 50 who underwent a 12-week supervised weightlifting program. Participants were split into two groups: one took 5 grams of creatine daily, starting a week before training began (a "wash-in" period), while the other group received no creatine or placebo during the exercise regimen.

Interestingly, both groups gained about 4.4 pounds of lean muscle by the end of the program, but the creatine supplement didn’t provide any additional boost. The initial one-pound muscle gain seen in the creatine group during the wash-in week—especially among women—was likely due to fluid retention rather than true muscle growth.

"Creatine at the standard dose of 5 grams per day doesn't seem to enhance muscle gains with strength training," said senior author Dr. Mandy Hagstrom. This challenges the common belief that creatine supplementation is a muscle-building shortcut, though the researchers note that higher doses, like 10 grams daily, might still have potential benefits in other areas such as bone and brain health.

One notable twist in this study was the use of a wash-in phase, which allowed scientists to isolate the effects of creatine from those of resistance training—a step often skipped in previous research.

Experts outside the study also emphasize that muscle growth relies on a solid mix of nutrition and exercise. Registered sports dietitian Makenzi Mollitor urged a "food-first" approach, highlighting that natural dietary sources of protein, like meat and fish, already contain creatine. She advised that supplements could still be helpful for vegans or those who don’t consume much animal protein.

For anyone opting to take creatine supplements, timing your dose around workouts and choosing third-party tested products can help maximize benefits and safety.

So, if you’ve been quietly popping creatine pills in the hope of bulking up faster, this study might make you think twice. It’s a reminder that supplements aren’t miracle workers—they’re just one piece of the muscle-building puzzle.