The supplement with a reputation
For decades, creatine has been marketed as the ultimate performance enhancer—essential for athletes chasing muscle growth and strength. Its reputation rests on thousands of testimonials and a solid body of research. But a new study published in Nutrients suggests the story isn’t as straightforward as many assume.
Researchers found that while creatine users often see the scale move in the first week, the extra weight doesn’t necessarily translate into bigger muscles. Instead, most of that initial gain comes from water retention inside muscle cells rather than new lean tissue.
Testing the promise
The study followed 41 men experienced in resistance training. All participants trained under the same program for eight weeks, but only half received creatine: a loading phase of 20 grams per day for one week, then a maintenance dose of 5 grams daily. The rest took a placebo.
When the numbers came in, the creatine group gained more weight early on. Yet MRI scans of thigh muscles told a different story: there was no meaningful difference in muscle volume compared with the placebo group. Performance metrics—squat, bench press, deadlift—also showed no significant edge for those on creatine.
It’s a sobering reminder: supplements can’t override biology or training fundamentals.
Why the myth persists
Creatine still increases cellular hydration, giving muscles a fuller look. That visual change is easy to mistake for real hypertrophy. Over time, the supplement may still support strength and growth, but the effect isn’t instant and certainly not magical.
The allure of quick results fuels unrealistic expectations. Many lifters start creatine, see a bump on the scale, and assume the supplement is working exactly as advertised. In reality, what’s happening is mostly fluid balance—not added muscle fibers.
Should you stop taking creatine?
Not at all. Creatine remains one of the most researched and reliable supplements on the market. Long-term evidence supports its role in enhancing strength and lean mass when combined with consistent training and nutrition.
It also has other benefits: studies suggest potential cognitive support and improved performance in short, explosive activities. For vegetarians and vegans, who often have lower baseline creatine levels, supplementation may be especially valuable.
What this new research underscores is the importance of patience. Creatine won’t build muscle overnight. Progress still comes down to structured training, recovery, and diet.
The fine print: study limitations
It’s worth noting that this trial lasted just eight weeks—a blink of an eye in the world of strength training. Real changes in muscle size and performance unfold over months and years, not weeks.
Individual responses to creatine also vary widely. Some people experience noticeable boosts in size and strength, while others see little change. That variability doesn’t invalidate the supplement’s value; it simply means expectations need to be realistic.
Big picture: no silver bullets
When we zoom out, the scientific consensus still favors creatine. Across dozens of studies, supplementation is linked with measurable gains in both muscle and performance. But as this latest research reminds us, no supplement is a substitute for time, discipline, and smart training.
The real key? Stop looking for shortcuts. Creatine can help, but only as part of the long, steady work of building strength.
