New Study Questions Creatine for Muscle Growth

Scroll through fitness TikTok and you're bound to stumble on someone singing the praises of creatine often touted as a must-have supplement for muscle growth and recovery. But a new study is challenging that claim, suggesting that creatine may not be as essential to building muscle as we've been led to believe.

Still, experts say the story isn’t so black and white. From dosage to timing, there are a lot of variables to consider before ditching your creatine tub for good.

What the Study Actually Found

The study, published in Nutrients, tracked 54 healthy adults over a 12-week resistance training program. Half the participants took 5 grams of creatine daily, while the other half followed the same training plan without any supplements.

By the end of the study, both groups had gained roughly the same amount of lean body mass about 4.4 pounds. Notably, the creatine group did see slightly higher gains in the first week, especially among women, but researchers attributed this to fluid retention, not true muscle growth.

So, should you give up on creatine? Not necessarily.

Why It’s Not So Simple

One important detail: participants in the study didn’t use a loading phase, which involves taking 20 to 25 grams of creatine daily for the first week to quickly saturate the muscles. Skipping this step could delay the supplement’s effectiveness, explains Richard B. Kreider, PhD, director of the Exercise & Sport Nutrition Lab at Texas A&M University.

“A loading phase allows you to see benefits faster,” he says. “Without it, it may take weeks longer to see gains which might be why this study didn’t show significant muscle growth.”

But not everyone agrees that loading is necessary. Amanda Hagstrom, PhD, the study’s co-author and an exercise scientist, says consistent daily doses (3–5 grams) are sufficient over time. “The idea that you need to load creatine is a myth that just won’t die,” she says, citing 2021 guidelines from the Journal of the International Society of Sports Nutrition.

Plus, some people skip loading to avoid common side effects like bloating and stomach discomfort, adds Albert Matheny, RD, CSCS, and co-founder of SoHo Strength Lab.

The Bigger Picture: What Decades of Research Say

This single study doesn’t negate decades of evidence supporting creatine’s benefits. A 2023 review of 10 clinical trials found that pairing creatine with resistance training improved muscle growth across the upper and lower body. Similarly, a 2022 meta-analysis of 35 studies found that creatine users gained over two pounds more in lean body mass than non-users.

Beyond muscle-building, creatine has shown promise in:

• Speeding up post-workout recovery

• Reducing age-related muscle and bone loss, especially in postmenopausal women

• Supporting cognitive health, with emerging research exploring its effects on memory and brain function

How to Supplement Creatine the Right Way

If you're considering creatine, Kreider recommends this loading strategy:

• Loading phase: 0.3 grams per kilogram of body weight daily for 5–7 days (15–25 grams total per day), divided into smaller doses

• Maintenance phase: 0.1 grams per kilogram daily (around 5–10 grams for most adults)

For those looking to avoid digestive issues, Matheny suggests skipping the loading phase altogether. “Taking 5 grams daily will still saturate your muscles within three to four weeks,” he says.

Should You Still Take Creatine?

If you're looking to enhance your strength, support recovery, or maintain muscle mass as you age, creatine is still a solid choice. “Creatine is one of the most researched supplements out there,” Matheny says. “And the overwhelming evidence supports its effectiveness when taken consistently.”

That said, supplements aren’t magic. Proper nutrition, training, and rest remain the foundation of any effective fitness regimen. Creatine can help but it’s not going to do the heavy lifting for you.

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