Creatine does not promote muscle building at the recommended daily dose – ryan

A new study from the University of New South Wales in Sydney has sparked widespread controversy about the effectiveness of creatine supplement in building muscles, after it revealed that eating it at a dose of 5 grams per day does not make a difference mentioned compared to not eating it during the exercise of resistance exercises.

According to the “Fox News” network, researchers conducted a clinical trial on 54 healthy participants between the ages of 18 and 50, who were divided into two groups: one that took creatine, and the other did not receive any supplements. The two teams underwent a 12 -week unified resistance training program.

“We have shown that taking the creatine supplement at a dose of 5 grams per day does not make a difference in the muscle mass acquired while training the resistance,” said Dr. Mandy Higstrom, the main researcher in mathematical science.

The results indicated that both groups recorded an almost equal increase in the muscle mass, which amounted to about 4.4 pounds, at the end of the program, noting a slight rise in fat -free weight in the first week of creatine conspirators, which the researcher suggested to be the result of fluid retention and not a real growth in the muscles.

Hegstrom added that the participants did not follow the traditional loading phase of creatin (20-25 grams per day for a week), which is the usual way to saturate the muscles with the supplement. She explained that the recommended daily dose may be insufficient to achieve the desired results in building muscles.

The research team stressed the importance of conducting future studies using higher doses or different strategies for eating, stressing that creatine may provide other health benefits that have not been covered in this study.