rockzavin
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- May 16, 2024
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One of the best muscle-building and performance supplements is creatine. Its popularity is unquestioned, from bodybuilders to athletes. However, a new study in 2025 might challenge the previously unquestioned benefits of creatine for muscle gain.
This article explores the latest research findings, what they could mean for fitness enthusiasts, and whether creatine is still the go-to supplement for muscle building.
Creatine monohydrate is the most common form. It can increase strength and lean muscle mass and improve recovery times, making it a staple for those who do intense training, bodybuilding, and other sports.
Though widely used with historically good results, the new research questions whether the supplement can actually build muscle, especially in certain people.
Researchers conducted a controlled trial by dividing participants into two groups. One group received creatine supplementation, while the other received no creatine or a placebo.
Researchers had both groups follow similar training programs to ensure they could attribute any observed differences to the supplement rather than the exercise routines.
Major results from the study revealed no significant difference in muscle hypertrophy between the creatine and placebo groups. It was a surprising result, given that previous research has consistently shown that creatine aids in muscle growth for most individuals. However, the study did highlight a crucial nuance: the effectiveness of creatine might depend on individual factors.
Specifically, the benefits were more pronounced in “responders,” individuals whose bodies responded more favorably to the supplement. In contrast, non-responders who did not experience substantial muscle growth from creatine showed minimal differences between the two groups.
It also suggests that other factors contribute to muscle growth. Adding muscle mass via creatine may help some people, but total nutrition, training intensity, and recovery are just as important as muscle development. This effect points to a broader picture of how muscle growth occurs—not through supplementation alone, but through a whole system of proper diet, consistent training, and rest.
One prominent dietitian noted, “This study doesn’t prove creatine is ineffective—it highlights the complexity of muscle adaptation.” This sentiment echoes the broader consensus among experts that while creatine may not work for everyone, it still holds significant value for those who respond well to it.
Despite this, most research still supports creatine’s positive effects on athletic performance and strength output. The difference here is that creatine’s role may not be as universally applicable as once believed.
However, there are circumstances where creatine may be less effective. Advanced athletes, for example, might not experience the same dramatic benefits from creatine supplementation as beginners or intermediate learners. Their training regimens already push their muscles to near their maximum potential, making it harder for a supplement to provide noticeable effects.
Creatine may also be less effective in individuals who do not genetically respond well to it or those who already consume a diet rich in creatine (such as individuals who eat a lot of meat).
In such cases, it might be worth exploring other supplements or strategies that align more closely with an individual’s specific needs.
For advanced athletes, however, it’s important to assess whether creatine’s benefits justify its place in their regimen. If you’re already maximizing muscle growth through progressive overload and other training strategies, you might not need creatine as much. It could be worth cycling creatine or experimenting to see if it continues to offer benefits.
Monitoring performance metrics, such as strength and endurance, rather than just muscle size, will help determine whether creatine is still a useful supplement.
Recent research suggests that creatine may not lead to significant muscle growth for everyone. The results may be more pronounced in some individuals (responders) while less noticeable in others (non-responders).
Is creatine still worth taking for muscle gain?
Creatine remains a worthwhile supplement for beginners and intermediate lifters. However, advanced athletes may need to assess their continued effectiveness based on their progress.
Why doesn’t creatine work for some people?
Some individuals may not experience significant benefits from creatine due to genetic factors, existing diet (such as consuming enough creatine through meat), or training habits.
This article explores the latest research findings, what they could mean for fitness enthusiasts, and whether creatine is still the go-to supplement for muscle building.
Quick Overview: What Is Creatine and Why Is It Popular?
Naturally occurring creatine occurs in the muscles. It is important for regenerating the major energy carrier in cells—ATP—during brief bursts of intense physical activity. Supplementing creatine phosphate gives muscles more creatine phosphate, supposedly increasing strength, endurance, and athletic performance.Creatine monohydrate is the most common form. It can increase strength and lean muscle mass and improve recovery times, making it a staple for those who do intense training, bodybuilding, and other sports.
Though widely used with historically good results, the new research questions whether the supplement can actually build muscle, especially in certain people.
What the New Study Found
The new 2025 study on creatine supplementation has sparked significant interest due to its unexpected results. Conducted by Desai, Pandit, Smith-Ryan, Simar, Candow, Kaakoush, and Hagstrom, the study aimed to investigate the impact of creatine on muscle hypertrophy (muscle growth) in both trained and untrained individuals.Researchers conducted a controlled trial by dividing participants into two groups. One group received creatine supplementation, while the other received no creatine or a placebo.
Researchers had both groups follow similar training programs to ensure they could attribute any observed differences to the supplement rather than the exercise routines.
Major results from the study revealed no significant difference in muscle hypertrophy between the creatine and placebo groups. It was a surprising result, given that previous research has consistently shown that creatine aids in muscle growth for most individuals. However, the study did highlight a crucial nuance: the effectiveness of creatine might depend on individual factors.
Specifically, the benefits were more pronounced in “responders,” individuals whose bodies responded more favorably to the supplement. In contrast, non-responders who did not experience substantial muscle growth from creatine showed minimal differences between the two groups.
What This Means for Muscle Growth Claims
The new results dispute decades of research, painting creatine as a safe supplement for muscle gain. The lack of significant results in some subjects questions the variability of responses to creatine. It says creatine remains a useful tool for some but is not a one-size-fits-all solution.It also suggests that other factors contribute to muscle growth. Adding muscle mass via creatine may help some people, but total nutrition, training intensity, and recovery are just as important as muscle development. This effect points to a broader picture of how muscle growth occurs—not through supplementation alone, but through a whole system of proper diet, consistent training, and rest.
Experts Weigh In
The study has sparked a wide range of reactions from experts in the field. Sports scientists and coaches alike have pointed out that this study does not negate the positive effects creatine can have for many individuals. Instead, it highlights the complexity of muscle adaptation and the necessity for a more personalized approach to supplementation.One prominent dietitian noted, “This study doesn’t prove creatine is ineffective—it highlights the complexity of muscle adaptation.” This sentiment echoes the broader consensus among experts that while creatine may not work for everyone, it still holds significant value for those who respond well to it.
Despite this, most research still supports creatine’s positive effects on athletic performance and strength output. The difference here is that creatine’s role may not be as universally applicable as once believed.
Creatine: Still Useful or Overrated?
Even with the new study’s results, creatine still has its benefits. For many, it remains an excellent choice for improving strength output, particularly for high-intensity training. Additionally, creatine improves sprint performance and aids in recovery, allowing athletes to push harder during their workouts and recover faster.However, there are circumstances where creatine may be less effective. Advanced athletes, for example, might not experience the same dramatic benefits from creatine supplementation as beginners or intermediate learners. Their training regimens already push their muscles to near their maximum potential, making it harder for a supplement to provide noticeable effects.
Creatine may also be less effective in individuals who do not genetically respond well to it or those who already consume a diet rich in creatine (such as individuals who eat a lot of meat).
In such cases, it might be worth exploring other supplements or strategies that align more closely with an individual’s specific needs.
Should You Still Take Creatine?
Creatine is still a solid choice for beginners and intermediate lifters. These individuals are more likely to see improvements in muscle gain and strength, making creatine an effective addition to their supplementation routine.For advanced athletes, however, it’s important to assess whether creatine’s benefits justify its place in their regimen. If you’re already maximizing muscle growth through progressive overload and other training strategies, you might not need creatine as much. It could be worth cycling creatine or experimenting to see if it continues to offer benefits.
Monitoring performance metrics, such as strength and endurance, rather than just muscle size, will help determine whether creatine is still a useful supplement.
Frequently Asked Questions
What does the latest research say about creatine's effectiveness?Recent research suggests that creatine may not lead to significant muscle growth for everyone. The results may be more pronounced in some individuals (responders) while less noticeable in others (non-responders).
Is creatine still worth taking for muscle gain?
Creatine remains a worthwhile supplement for beginners and intermediate lifters. However, advanced athletes may need to assess their continued effectiveness based on their progress.
Why doesn’t creatine work for some people?
Some individuals may not experience significant benefits from creatine due to genetic factors, existing diet (such as consuming enough creatine through meat), or training habits.
