A popular gym supplement widely praised by fitness experts and neuroscientists alike might not be living up to its reputation, according to groundbreaking new research.
The Overhyped Reputation of Creatine
Creatine, a naturally occurring compound found in muscle cells and foods like red meat, fish, and poultry, has been championed for decades as a game-changing performance enhancer. It is claimed to increase muscle mass, boost power output, and enhance cognitive function. Neuroscientist Dr. Andrew Huberman has even called it “the Michael Jordan of supplements,” while longevity expert Dr. Rhonda Patrick incorporates it into her daily routine. However, a recent study from the University of New South Wales (UNSW) questions whether creatine supplementation actually delivers on its promises.
A Study That Challenges the Status Quo
New research from UNSW suggests that adding creatine to a weightlifting regimen does not accelerate muscle growth more than exercise alone. According to Dr. Mandy Hagstrom, senior study author and a researcher at UNSW’s School of Health Sciences:
“We’ve shown that taking 5 grams of creatine supplement per day does not make any difference to the amount of lean muscle mass people put on while resistance training.”
Hagstrom explains that past studies often failed to account for creatine’s water-retaining properties, which could make it seem like users were gaining muscle when they were simply storing more water in their cells.
How the UNSW Study Was Conducted
To address past methodological issues, the researchers took a rigorous approach. The study involved 54 healthy participants between 18 and 50, who were divided into two groups. One group supplemented with 5 grams of creatine daily, while the other did not. Both groups followed an identical 12-week resistance training program with three supervised sessions per week.
A key innovation in this study was the inclusion of a “wash-in phase,” where participants started taking creatine a week before beginning their exercise regimen. This allowed researchers to determine whether any initial changes were due to creatine itself rather than resistance training.
The results were striking:
- In the first week, participants taking creatine gained around 1.1 pounds of lean body mass—most likely due to water retention.
- However, by the end of the 12-week program, both groups had gained roughly 4.4 pounds of lean body mass.
- The expected muscle gain advantage of ~2.2 pounds for creatine users, which previous studies had claimed, was absent.
These findings suggest that creatine does not significantly enhance muscle growth over the long term, at least when taken in the commonly recommended 5-gram daily dose.
The Implications for Creatine Users
For gym-goers who have long relied on creatine to amplify their gains, this study might prompt a reassessment of their supplementation strategies. First study author Imtiaz Desai notes:
“For your average person taking creatine to boost their gains in the gym, this will hopefully change their perception about what it can help them achieve.”
The study’s authors suggest that future research should examine higher doses, such as 10 grams per day, or longer trial durations to determine if creatine has delayed benefits beyond 12 weeks.
What About Creatine’s Other Benefits?
Despite these findings, some experts, including Dr. Rhonda Patrick, remain convinced of creatine’s value. Patrick has long touted its cognitive benefits, particularly for vegetarians and vegans who lack dietary sources of creatine. Some research suggests that creatine supports brain energy metabolism, improves memory, enhances stress resilience, and may even promote better sleep quality.
Huberman, on the other hand, has consistently endorsed creatine as an all-around performance enhancer. He has recommended Momentous Creatine Monohydrate, often promoting it with discount codes on his podcast. His take aligns with the broader fitness industry’s view of creatine as a foundational supplement, but this new research might force a re-evaluation of its true impact.
The Bottom Line
The findings from the UNSW study throw a wrench into the long-standing belief that creatine is an essential muscle-building aid. While its cognitive benefits and potential long-term effects remain subjects of interest, its immediate role in hypertrophy is now up for debate.
For now, if you’re taking creatine expecting it to be a “shortcut” to bigger muscles, you may need to rethink your approach. The supplement industry thrives on hype, but as always, the best results come from a solid diet and consistent training—no magic powders required.
