New Research Reveals Exactly How Much Muscle You Can Expect to Gain from Creatine
Creatine is one of the most researched, studied and backed-by-public-opinion supplements on the market. Second, perhaps, only to caffeine in terms of both its popularity and efficacy.
Creatine is often praised for its versatility, offering benefits ranging from muscle-building and performance enhancement to cognitive boosts like improved memory and stress resilience. It's affordable, widely accessible, and has minimal side effects, making it a supplement with few reasons not to include in your routine.
But when it comes to building muscle, just how effective is creatine? Well, a massive new meta-analysis (lab coat talk for a ‘study of multiple studies’) has cut through the marketing hype to reveal just how much mass you should expect to gain from creatine supplementation, as well as how much body fat, on average, you can expect to lose.
Let's take a look.
The Study
The analysis which was published in The Journal of Strength & Conditioning Research, sought to determine the effect of creatine supplementation on changes in body composition with resistance training in adults under 50. After reviewing nearly 1700 records, the researchers took the data from the 12 strongest studies and compared the results.
The Results: How Much Can I Gain On Creatine?
On average, based on the data from the studies, trainees supplementing with creatine experience:
Lean mass gains: 1.1kg
Fat loss: 0.7 kg
Fat loss can’t necessarily be attributed directly to creatine supplementation, and is more than likely the result of an increase in energy expenditure from an uptick in activity and increased muscle mass. That being said, fat loss is fat loss, whether a direct result of chugging down creatine or not.
One common critique of creatine ‘gains’ is that the vast majority of lean mass added is in the form intramuscular water. While this is mostly true, it should be noted that muscles in general are around 76% water, so added water weight is still a good thing. If it looks like a bigger muscle, and performs like a stronger muscle, we really are splitting hairs to say it’s ‘just water weight’.
What Does This Mean For Us?
These numbers can help us realistically gauge our expectations of supplementing with creatine.
These results are broad averages, so it's important to note that individual responses to creatine supplementation can vary widely. Some people, known as non-responders, may see minimal benefits, while hyper-responders could experience significant gains. This variation largely depends on your body's natural ability to store creatine. Those who naturally store less creatine may benefit more from supplementation, while those with higher natural stores might see less pronounced effects.
Should I Take Creatine?
Even if you’re underwhelmed by these numbers, it’s key to remember that creatine still remains one of the most effective, well-researched and safest options for boosting your performance in the gym and in sports. Alongside things like protein shakes and caffeinated drinks, creatine really is the low hanging fruit to increase your muscle mass, boost your strength, and build power.
More Like This
Sleep Deprived? New Research Suggests Creatine Could Give Your Brain an Instant Boost
New Research Finds Vitamin D Supplementation Could Increase Muscle Strength
Study Suggests Vitamin D Supps Could Keep Body Fat at Bay During Breaks From Exercise
You Might Also Like
