Think creatine boosts muscle growth? New research suggests it does not

Bodybuilders and weightlifters looking for gains have long leaned on creatine to help build muscle and hasten post-workout recovery.

But according to scientists in Australia, Canada and the US, dosing up on the sport supplement makes next to no difference when it comes to getting big in the gym.

In contrast to previous findings, the results of this study showed that creatine had no additive effect on lean body mass changes when combined with resistance training, the researchers said in a paper published in the journal Nutrients.

The “confounding” effect, or lack thereof, suggests that bigger and potentially unsafe doses of creatine could be needed to show it having a discrete muscle-building impact.

Creatine is a chemical found naturally in the body, as well as in meat, fish and protein-rich plant-based foods like tempeh, tofu, beans, lentils and nuts. Photo: Shutterstock

There are ample studies – not to mention advertising and social media influencers flaunting their sponsored brands – suggesting that creatine does exactly what it says on the tin.