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Creatine is one of the most widely used and hyped supplements in fitness—and for years, it’s been considered a proven way to accelerate muscle growth. But a new study challenges that belief, suggesting creatine might not be doing what most people think it does. Here's what the science says now.

The Study at a Glance

Researchers followed 63 healthy, untrained adults for 13 weeks—splitting them into a creatine group (5g/day) and a control group. For the first 7 days, participants took creatine without training (a wash-in phase), followed by 12 weeks of resistance training. Both groups gained lean mass during training—but there was no difference between the creatine and control groups. The only notable increase in lean body mass came before training began, likely due to water retention—not muscle growth.

What This Means

In this particular study, creatine didn’t lead to greater muscle gains compared to training alone—both the creatine and control groups gained about 2 kg of lean mass over 12 weeks, with no significant difference between them. The only early increase in lean mass appeared during the first week, likely due to water retention rather than true hypertrophy. While these results challenge the idea that creatine always enhances muscle growth, they don’t invalidate the broader research showing its benefits in many other contexts and populations.

Why This Study Matters

This is one of the first studies to isolate creatine’s effect before training starts, which removes the usual confusion about whether gains are from creatine or from just lifting. It also highlights how earlier research may have overestimated creatine’s direct impact on hypertrophy due to short timelines or poor controls. It’s a much-needed reality check on what creatine really does—and doesn’t—do.

What Creatine Still Helps With

This study doesn’t contradict the well-established benefits of creatine—it simply adds nuance. Creatine still has strong evidence supporting its role in high-intensity performance, power output, recovery, and even cognitive function. It may not directly increase muscle mass in every scenario, but it can still be a useful tool for maximizing training quality and adaptation over time.

Should You Stop Taking It?

Not necessarily. If creatine helps you train harder or recover faster, it can still support your progress indirectly. But if you're taking it solely for direct muscle gains, this study suggests it may not be giving you the edge you think it is.

Final Thoughts

Creatine remains the most extensively researched supplement in sports nutrition, and its overall safety and effectiveness are well-supported. This study offers a valuable reminder: its impact on muscle growth may not be universal or immediate—but that doesn’t make it overrated. Like anything in fitness, its value depends on the context, your goals, and how it supports your overall training approach.

Thanks for tuning in to this edition of GainGoat. Stay sharp, train smart, and we’ll be back soon with more research-backed insights to fuel your progress.

GainGoat Team