Creatine is a popular supplement used to help build muscle, but Australian researchers are questioning its effectiveness.
Investigators at the University of New South Wales (UNSW) in Sydney found that people who took creatine while performing for three months Weightlifting plan Same muscle as people who don’t take supplements when lifted.
According to their recent research, the study was published in the journal Nutrition.
Research shows that regular supplements can help you live longer
“We have shown that taking 5 grams of creatine supplements per day has no effect on the amount of lean muscle mass in a person Resistance training“Dr. Mandy Hagstrom, a sports scientist at the U.N.S. University’s School of Health Sciences, said in a press release on the study.
Creatine is a popular supplement used to help build muscle, but Australian researchers are questioning its effectiveness. (iStock)
54 clinical trials have been studied relatively Healthy participants The two groups range from 18 to 50 years old.
Both groups completed the same 12-week resistance training, including three supervised exercises per week.
Common vitamins proven to reduce autoimmune diseases
The creatine group received a supplement called a “wash” one week before starting the training regimen and continued to take a 5g dose per day for a total of 13 weeks while performing the exercise routine. During the exercise period, the control group did not receive creatine or placebo.
“This is the first creatine study using the washing phase, which is standard in other clinical trial designs,” Hagstrom told Fox News Digital.
Investigators found that people who took creatine while performing a three-month weight lifting regimen had the same muscles as those who did not take supplements while lifting. (iStock)
“This allows Creatine supplement Separate from the effects of resistance training. ”
She noted that previous trials have begun supplementation and exercise programs, which makes it difficult to determine the impact of each effect.
The researchers studied lean muscle weights in both groups at baseline, and then after 7 days of washing and after completing a 12-week weight lifting program.
“Taking 5 grams of creatine supplements per day has no effect on how much leaner muscle mass will be when it comes to training.”
They used “dual-energy X-ray absorption” (a non-invasive imaging technique) to measure bone mineral density and human composition.
The creatine-supplemented population (especially women) gained a pound of lean body weight compared to the non-supplemented group marked on the 7-day mark, but both groups showed a 4.4-pound gain after performing a 12-week resistance training program.
The study said there was no difference in lean body weight growth between the two groups.
“Our study found that creatine supplements were ineffective for establishing lean body weight through strength training when performed on recommended maintenance doses, but many other benefits of creatine were not evaluated in our study.” (iStock)
“people Creatine supplement The change was seen before they even started exercising, which led us to believe that it was not actual muscle growth, but potential fluid retention. ”
She said once participants start exercising, they won’t get other benefits from creatine.
Strict fasting diet helps golfer Phil Mickelson lose 25 pounds
The study authors said in a press release that participants did not undergo a typical creatine loading phase, involving taking 20 to 25 grams per day and spending 20 to 25 grams per week to try to saturate the creatine store of the muscles.
Although usually starting with loading the phase dose, it may cause Gastrointestinal problemsthey pointed out.
More research is needed, the author says
Hagstrom’s team said more research is needed to determine whether higher doses (such as 10 mg) are needed to achieve the desired lean mass growth effect. (This higher dose is for bones and Brain health)
“Our study found that creatine supplements were strength-trained at recommended maintenance doses for building lean body weight, but many other benefits of creatine were not evaluated in our study.”
The creatine group received the supplement one week before starting the training regimen and continued to take a 5g dose per day for a total of 13 weeks, with exercise routines at the same time. (iStock)
Another area of interest for future research is whether creatine is possible Long-term benefitsAccording to Dr. Imtiaz Desai, one of the authors of the study.
“When you start weightlifting training, you get the strength of these beginners, their strength starts to gradually decrease, and gradually decreases over the 12-week mark range, so the support of creatine may be obtained at a later stage,” Desai said in a press release.
“First” method
Makenzi Mollitor, registered sports nutritionist at TSI: Schwarz Institute of Massapequa, New York commented on Fox News Digital’s research.
She said she prefers it “Food First” approach When taking supplements.
Click here to get the Fox News app
Mollitor, who was not involved in the study, told Fox News Digital.
She advises that those who want to build muscle should prioritize nutrition around their resistance training schedule.
Click here to sign up for our health newsletter
“The combination of eating Protein and carbohydrates It helps to promote muscle growth and repair immediately after training (ideally within an hour).
She added: “By prioritizing protein, you will also consume creatine, as creatine is found naturally in protein sources such as meat, poultry and fish.”
“If you’re someone who doesn’t eat a lot of animal protein or vegan/vegetarian, then supplements can help fill those gaps.”
Experts say that supplements do have their own place.
“If you are a person who doesn’t eat a lot of animal protein or Vegetarian/vegetariancan come in handy to help fill these gaps. ” she said.
For more health articles, please visit www.foxnews.com/health
For those who choose to supplement creatine, Mollitor recommends taking creatine immediately before or after training.
To ensure the safety and purity of the ingredients, she also stressed the importance of choosing supplements for third-party testing.
