New study reveals surprising effects of creatine on human body, challenging long-held muscle-building benefits.
The Creatine Conundrum: New Study Sheds Light on the Effectiveness of Supplements
Creatine has long been touted as a go-to supplement for gym enthusiasts looking to bulk up and enhance their workout performance. However, a recent clinical trial published in the journal Nutrients has thrown some unexpected twists into the mix.
Creatine is a naturally occurring substance found in muscle cells.
It plays a crucial role in providing energy to the muscles, particularly during high-intensity activities such as weightlifting and sprinting.
The human body produces about 1-2% of its daily creatine needs, with the majority coming from dietary sources like red meat and fish.
Supplementing with creatine has been shown to increase muscle strength, power, and endurance in both men and women.
The Study’s Findings: A Surprising Lack of Muscle Gain
In the 12-week resistance training program, researchers found that the group taking creatine supplements on a daily basis did not experience any significant gains in lean muscle mass compared to the control group. This may come as a shock to those who have relied on creatine for its purported muscle-building benefits.
‘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, an exercise scientist at UNSW Sydney. ‘The benefits of creatine may have been overestimated in the past, due to methodological problems with previous studies.’
The Wash-In Phase: A Crucial Factor
One key factor that sets this study apart is the use of a ‘wash-in phase,’ where participants took creatine supplements for one week before starting the resistance training program. This approach helped to avoid confounding the effects of creatine with the benefits of weightlifting, allowing researchers to isolate the supplement’s impact.
At first, the creatine group showed an extra pound of mass gained in the first week, but this effect eventually flattened out, suggesting that gains were not due to muscle mass, but rather fluid retention. This finding has significant implications for those relying on creatine to build muscle.
Fluid retention, also known as water retention, occurs when the body holds onto excess fluids due to various reasons such as hormonal changes, medication side effects, or dietary habits.
This condition can cause swelling in feet, ankles, and hands.
According to a study, 70% of adults experience fluid retention at some point in their lives.
The symptoms typically subside on their own within a few days, but in severe cases, it may lead to complications like heart problems or kidney damage.
Potential Takeaways and Future Directions
While the study’s findings may be disappointing for some, they also raise important questions about the long-term benefits of creatine supplementation. ‘It would be really interesting to see if creatine has more of a long-term benefit,’ said coauthor Imtiaz Desai, a fellow UNSW Sydney exercise scientist.
The possibility that higher doses of creatine (perhaps 10 grams per day) may be necessary to produce the desired muscle-building benefits is also an intriguing one. Furthermore, researchers are eager to explore whether creatine’s effects become more pronounced in advanced lifters over time.
Creatine dosing typically involves a loading phase followed by a maintenance phase.
The loading phase involves consuming 20 grams of creatine per day for 5-7 days to rapidly increase muscle creatine levels.
This is then followed by a maintenance dose of 3-5 grams per day to maintain elevated levels.
Research suggests that this dosing strategy can lead to significant improvements in muscle strength and endurance.
It's essential to stay hydrated when taking creatine, as it can exacerbate dehydration.
Conclusion
As the scientific community continues to grapple with the effectiveness of creatine supplements, it’s clear that more research is needed to fully understand their impact on human performance. While this study may not provide the muscle-building benefits that some had hoped for, it does offer a crucial step forward in our understanding of the supplement’s effects – and potential future directions for further investigation.
- futurism.com | If You Take Creatine, Scientists Have Fascinating News
