Creatine Might Not Boost Muscle Gains Like We Thought

A new study is raising eyebrows in the fitness world, suggesting that the popular gym supplement creatine may not be the muscle-building miracle it’s often made out to be. According to research led by the University of New South Wales (UNSW) Sydney, taking the recommended five grams of creatine per day doesn’t actually lead to greater muscle gains during resistance training.

Creatine monohydrate is one of the most widely used sports supplements, with the 2024 market valued at over $514 million. It’s been praised for boosting performance and increasing lean muscle mass. But this new study, published in the journal Nutrients, questions just how effective it really is—at least at standard doses.

The researchers followed 54 healthy adults over 13 weeks, dividing them into two groups: one took creatine daily and the other didn’t. Both groups completed the same resistance training program. Surprisingly, the group taking creatine saw no extra benefit in terms of muscle mass. Some weight gain occurred early on—but researchers believe it was water retention, not actual muscle.

Lead researcher Dr. Mandy Hagstrom said, “We’ve shown that five grams a day doesn’t make a difference.” Co-author Dr. Imtiaz Desai added that many previous studies didn’t include a “wash-in” phase or separate training from supplement use, leading to potentially misleading conclusions.

For eco-conscious and plant-based fitness fans, this adds to a growing list of reasons to be skeptical about supplement marketing. With many creatine products derived from animal-based materials or produced using unsustainable methods, it may be time to rethink the hype.

If you’re chasing strength or performance, why not explore whole-food, plant-based nutrition and smart, progressive training first? Let’s prioritize natural, compassionate choices—for our health, the animals, and the planet.

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