Creatine is a popular supplement used to help develop muscle, but researchers in Australia are questioning their effectiveness.
Researchers from the University of Nueva Gales del Sur (UNSW) in Sydney discovered that the people who took creatine while carrying out a three -month weight lifting regime put the same amount of muscle as those who did not take the supplement while raising.
That is according to its recent study, which was published in the Magazine Nutrients.
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“We have shown that taking 5 grams of creatine supplement per day does not make any difference in the amount of lean muscle mass that the people who are carried out while training in resistance,” the main author, the main author of Mandy Hagstrom, PHD, scientist of exercises of the School of Health Sciences of the UNSW, in a press release on the study, said in a press release.
Creatine is a popular supplement used to help develop muscle, but researchers in Australia are questioning their effectiveness. (Istock)
The clinical trial analyzed 54 relatively healthy participants that vary from 18 to 50 years that were divided into two groups.
Both groups completed the same 12 -week resistance training, composed of three supervised training per week.
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The creatine group took the supplement a week before starting the training regime, called “washing” and continued to take the dose of 5 grams every day for a total of 13 weeks while performing the exercise routine. The control group did not receive creatine or placebo during the training period.
“This is the first creatine study that uses a washing phase, which is standard in other clinical trial designs,” Hagstrom to Fox News Digital told Fox.
The researchers discovered that the people who took creatine while performing a three -month weight lifting regime put the same amount of muscle as those who did not take the supplement while rising. (Istock)
“This allows the effect of the creatine supplement to separate from the effect of resistance training.”
The previous essays have begun supplementation and exercise programs on the same day, he said, which made it difficult to determine the impact of each.
The researchers analyzed the mass of the lean muscular body in both groups at the beginning, then after the seven -day washing and after the completion of the 12 -week weight lifting program.
“Taking 5 grams of creatine supplement per day does not make any difference in the amount of lean muscle mass that people get while resistance training.”
They used “double energy X -ray absorptiometry”, which is a non -invasive image technique, to measure bone mineral density and body composition.
While the group supplemented with creatine (particularly women) showed a gain of a pound in lean body mass compared to the group not supplemented in the seven -day mark, both groups showed a gain of 4.4 pounds after carrying out the 12 -week resistance training program.
According to the study, there was no difference between the two groups when it was a thin growth of body mass.
“Our research found that creatine supplements are not effective to build a lean body mass with strength training when they are performed in the recommended maintenance dose, but there are many other creatine benefits that were not evaluated in our study,” a researcher told Fox News Digital. (Istock)
“The people who take the creatine supplement saw changes before they even began to exercise, which leads us to believe that it was not real muscle growth, but a potentially fluid retention,” said Hagstrom.
Once the participants began to exercise, they did not see any additional benefit of creatine, he said: “Which suggests that 5 grams per day are not enough if they are taking it with the purpose of developing muscle.”
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The participants did not make a typical creatine load phase, which involves taking 20 to 25 grams per day for a week to try to saturate the creatine stores of the muscles, the authors of the study declared in the press release.
While it is common to start with a dose of load phase, they can cause gastrointestinal problems, they said.
More research is needed, the authors say
Hagstrom’s team said that more research is needed to determine if a higher dose is needed, such as 10 mg, to achieve the effect of growth of the desired thin body mass. (This highest dose has shown benefits for bone and brain health).
“Our research found that creatine supplements are not effective to build a lean body mass with strength training when they are performed in the recommended maintenance dose, but there are many other creatine benefits that were not evaluated in our study,” Hagstrom to Fox News Digital told Fox News.
The creatine group took the supplement a week before starting the training regime and continued to take the dose of 5 grams every day for a total of 13 weeks while performing the exercise routine. (Istock)
Another area of interest for future studies is whether creatine can have a long -term benefit, according to Dr. Imtiaz Desai, one of the study authors.
“When you start training with weights, you have those profits for beginners in force, which begin to decrease around the 12 -week brand and become slower, so it is possible that creatine support arrives at a later stage,” Desai said in the press release.
‘Food First’ approach
Makenzi Mollitor, a sports dietitian registered in TSI: the Schwarz Institute in Massopequa, New York, commented on Fox News Digital study.
She said she prefers a “first food” approach when it comes to taking supplements.
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“Putting muscle requires a combination of nutrition and resistance training,” Mollitor said, who did not participate in the study, Fox News Digital.
Those who seek to develop muscle should prioritize nutrition around their resistance training program, he advised.
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“Eating a combination of proteins and carbohydrates almost immediately after training, ideally within an hour, will help promote muscle growth and repair,” Mollitor said, who works with the athletes of division 1 at the University of Long Island in New York, Fox News Digital.
“By prioritizing protein, it will also consume creatine, because creatine is naturally found in protein sources such as meat, birds and fish,” he added.
“If you are someone who does not eat much animal protein or is vegan/vegetarian, a supplement could help fill those gaps.”
However, the supplements have their place, according to the expert.
“If you are someone who does not eat much animal protein or is vegan/vegetarian, a supplement could be useful to help fill those gaps,” he said.
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For those who choose to complement with creatine, Mollitor recommends consuming a dose of creatine, either immediately before or after training.
To guarantee the safety and purity of the ingredients, it also emphasized the importance of choosing a supplement that has been tested by a third party.
