2023 Study Reveals Creatine's 33% Increase in Muscle Mass

"Creatine monohydrate is the most effective ergogenic nutritional supplement currently available [1]." - International Society of Sports Nutrition

A 2023 meta-analysis published in the prestigious journal, Nutrients, conducted by Burke et al. provided quite a few insights into creatine's impact on muscle hypertrophy. The study reported that participants who took 5g of creatine a day had an increase of approximately 33% greater muscle mass than participants without creatine [2].

This means that creatine-supplemented participants gained about three pounds more muscle per pound than those without creatine supplementation.

What is Creatine?

Creatine, a naturally occurring compound in muscle tissue, plays a key role in energy production, especially during high-intensity, short-duration activities such as weightlifting and HIIT cardio.

When supplemented, creatine enhances muscle growth through several mechanisms:

1. ATP Resynthesis: Creatine supplementation increases the muscle's ability to rapidly resynthesize adenosine triphosphate (ATP), the primary energy currency of cells. This enhanced energy availability at a cellular level allows for greater work capacity during resistance training sessions, potentially leading to increased muscle fiber recruitment and growth stimulation [3].
2. Cell Volumization: Creatine acts as an osmolyte, drawing water into muscle cells. This increased cellular hydration may create a more anabolic environment, favoring protein synthesis and muscle growth [4].
3. Protein Synthesis: Research strongly suggests that creatine directly influences protein synthesis rates. A study by Parise et al. (2001) demonstrated that acute creatine supplementation stimulated mixed muscle protein synthesis in humans [5].

The Creatine-Hypertrophic Effect

The meta-analysis by Burke et al. (2023) provides compelling evidence for creatine's efficacy. Their findings suggest that if an individual were to gain 10 pounds of muscle mass over six months through resistance training alone, adding creatine supplementation could potentially increase this gain to 13 pounds – a 33% improvement in muscle growth.

The study noted a compounding effect over time with consistent supplementation that could lead to greater muscle mass gains than without supplementation.

While a 3-pound difference may not seem significant initially, over years of training, this could translate to substantially more muscle mass for creatine users.

Were there Demographic Differences?

The meta-analysis by Burke et al. (2023) revealed some trends that aligned with the overall research on creatine:

• Age: Younger adults appeared to derive slightly greater benefits from creatine supplementation compared to older adults.
• Duration: The hypertrophic effects of creatine were more pronounced in shorter-duration studies (8-10 weeks) than in longer-term interventions.
• Muscle Groups: Interestingly, the benefits of creatine supplementation were similar for both upper and lower body musculature.

Other Scientific Findings of Creatine Supplementation

While the primary focus of this article is on muscle hypertrophy, it's important to note that creatine supplementation offers additional benefits:

• Max Strength Enhancement: A systematic review and meta-analysis by Lanhers et al. (2017) reported significant improvements in muscular strength with creatine supplementation, with increases of up to 8% in maximum strength measures [6].
• Cognitive Function: Not commonly marketed as beneficial for the brain, creatine is known in the scientific community for its cognitive benefits as well. Avgerinos et al. (2018) found potential improvements in short-term memory and intelligence/reasoning in healthy individuals supplementing with creatine [7].
• Recovery: Creatine may aid post-exercise recovery by reducing muscle damage and inflammation. Cooke et al. (2009) observed enhanced muscle force recovery following eccentric exercise-induced muscle damage in individuals supplementing with creatine [8].
  

How to Start Creatine Supplementation

To ensure individual needs are met, it is advisable to seek advice from a healthcare provider before initiating any new supplement regimen. Here are evidence-based recommendations for commencing creatine supplementation:

• Dosage: The most common and simplest approach is to take a maintenance dose of 5g per day. Alternatively, some may choose to start with a loading phase of 20g per day for 5-7 days, followed by a maintenance dose of 5g daily [2]. The loading phase is usually done before the maintenance phase for faster results, but we recommend keeping it simple with the maintenance dose.
• Timing: While the timing of creatine ingestion is not critical, some research suggests that post-workout supplementation may be marginally more beneficial [9].
• Consistency: Regular, daily supplementation is key to maintaining elevated muscle creatine levels.

Holistic Nutrition's Creatine

This article aims to provide objective information and is not intended for promotional purposes. However, for those considering creatine supplementation, we suggest considering creatine with the following attributes for optimal effectiveness and safety:

• Micronized Creatine: This form is favored for its enhanced absorption, improved mixability, and reduced likelihood of causing stomach issues.
• Creatine Monohydrate: Renowned for being cost-effective, this type has consistently demonstrated efficacy comparable to newer variants of creatine on the market.
• Pure Creatine Monohydrate: Opt for products free from additives or fillers to ensure you are getting a clean supplement.
• Third-Party Testing: Verification of purity and potency by an independent party guarantees quality and safety.
• Tasteless: Our our creatine is pure and not bitter, making it easy to consume without altering the flavor of your beverage.