Creatine may not be the miracle of the muscles that we thought were

A common exercise supplement may be less useful than belief. In research outside this month, scientists have found that creatine failed to help people build much more muscles than usual during training.

Researchers at New South Wales University led the study, Published Last week in the nutrient magazine. The clinical experience compared the people who underwent the resistance training while eating or not taking a typical daily dose of creatine, and they do not find a big difference in the body -free body mass at the end; Everyone gained a mass during training – scientists did not see more mass in the creatin group as they expect. Results can mean that more regular doses of the supplement are needed to see the benefits of muscle building, the researchers say.

Creatine It is naturally produced by the body and can be found in some foods such as seafood and red meat. It helps in saving energy to the muscles, especially during highly active fiery shorts such as weightlifting. Some research has Proposal Creatine supplements can help improve the athletic performance of people and their ability to mobilize muscle mass, including experiments controlled by the placebo (golden research standard).

According to UNSW researchers, these previous trials may have had a decisive defect, because they often started eating creatine just as they started their new routine. This design means that it will be difficult to determine the separate benefits of creatine from exercise.

To overcome this possible restriction, researchers had some of their volunteers taking creatine a week before the experiment-a 12-week-long resistance training course-known as the “laundry” period. Volunteers took 5 grams of creatine daily, and the dose is often used for maintenance as soon as people begin to take it regularly (the researchers note that the loading stage is not necessary to reach the level of creatine saturation, or the maximum stored cells that our bodies respond to). People in both groups were relatively healthy, but they were not a great exercise before studying; In total, 54 people completed the trial.

The creatine group seems to suffer from a small batch in the meager body mass on average during the first week (about 0.5 kg). But these gains in the end did not give people a leg on the controls; By the end of the study, both groups have gained nearly two kilograms in an average fat -free body mass.

“People who eat creators have seen changes before they started exercising, which leads us to believe that it was not a real growth in the muscles, but it is likely to keep fluids,” said study researcher Mandy Hajstrom, the world of exercise at the College of Health Sciences at UNSW. statement From the university. “Then, as soon as they started exercising, they did not see any additional benefit of creatine, indicating that five grams per day are not enough if you take it for the purposes of muscle building.”

Researchers say the results are not necessarily drowning creatine as aid to building muscle. It is possible that in the long run, for example, people who take creatine can still experience a larger muscle mass. Or it may take a higher maintenance dose to see these effects (researchers note that 10 grams per day can be safe). The researchers also avoided using the “loading phase”, which is when people begin to take a dose much higher than creatine at first, up to 25 grams, for the first week, but they expected to see some effect of the dose they used in their studies.

Ultimately, the researchers say more studies are needed to test different doses and lengths of treatment-studies that we hope to integrate laundry and other measures to ensure accurate results. But the current results may already help people keep their expectations to verify whether they decide to start eating creatine for the muscles, as they add.

“For the average person who takes creatine, he takes his gains in the gym, this will change his perception about what he can help him in achieving.” “For professional athletes, especially those who should be in a special weight for their sport, the results may teach how and when they take the appendix.”