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Creatine Uncovered: What the Latest Science Really Says About This Powerhouse Supplement
The Creatine Controversy: What Does the Science Say?
For decades, creatine has been one of the most widely used, trusted, and studied supplements in sports and fitness nutrition. Its popularity has extended far beyond the weight room and into endurance sports, cognitive health research, aging support, and even clinical applications for neurodegenerative disease.
But recently, a new study from the University of New South Wales (UNSW) sparked controversy by suggesting creatine may not offer any significant benefit for increasing muscle mass during a resistance training program.
So, what does the science actually say? Let’s break it down.
What Is Creatine?
Creatine is a naturally occurring compound made in the body from three amino acids: arginine, glycine, and methionine. Creatine is produced in the liver and to a lesser extent the kidneys and pancreas. It’s stored mainly in skeletal muscle, with about 5-10% in other tissues including the brain, and it plays a vital role in the production of adenosine triphosphate (ATP), the energy currency of your cells. During high-intensity, short-duration activities like sprinting or weightlifting, creatine helps regenerate ATP, enabling better performance and faster recovery.
While the body produces creatine on its own, and some can be obtained from food (mainly red meat and fish), supplementation allows muscles to reach full saturation levels, unlocking its full potential.
Proven Benefits of Creatine
Creatine monohydrate—the most studied form—has consistently demonstrated a range of well-documented benefits:
Increased strength and power output
Improved muscle mass gains (especially in combination with resistance training)
Enhanced recovery and reduced muscle soreness
Greater training volume and work capacity
Neuroprotective effects
Improved cognitive function, particularly under stress or sleep deprivation
Support for aging populations, reducing the risk of sarcopenia (muscle wasting)
These benefits have been validated in over 1,000 peer-reviewed studies over the past 3 decades, making creatine the most researched and evidence-based performance supplement on the market.
What the New Study Says
In early 2025, researchers from UNSW published a randomized clinical trial in the journal Nutrients. The study involved 54 healthy participants aged 18 to 50 who underwent a 12-week resistance training program. One group supplemented daily with 5 grams of creatine monohydrate (starting one week before training), while the other group did not.
At the end of 12 weeks, both groups gained around 2 kilograms of lean mass—with no statistically significant difference between them. This led to the conclusion that creatine may not provide additional benefit for muscle growth when compared to training alone.
But this doesn’t tell the full story.
Understanding the “Wash-In” Phase
A unique feature of the UNSW study was a 7-day “wash-in” phase, during which the creatine group began supplementation one week before resistance training. The idea was to fully saturate muscle stores and isolate creatine’s effects on training adaptations rather than early water retention. However, lean mass gains were already observed in the creatine group during this wash-in period, likely due to intracellular water retention—a known effect of creatine that supports muscle cell hydration and volume. This front-loaded increase may have leveled the playing field before the training even began, effectively masking creatine’s training-phase benefits.
In contrast, many older studies showed larger gains with creatine but didn’t separate water retention from actual hypertrophy. Both study designs have limitations, and interpreting results requires context.
What the Experts Say
Most leading sports scientists and nutrition experts aren’t ready to dismiss creatine. Instead, they highlight the following:
● The UNSW study was relatively short (12 weeks)
● The training stimulus may not have been intense or progressive enough to elicit further creatine-enhanced gains
● Individual variability plays a major role: some people respond more strongly to creatine due to differences in baseline muscle creatine levels
● Creatine’s benefits extend well beyond muscle hypertrophy
Beyond the Gym: Creatine’s Broader Benefits
Emerging research continues to show creatine’s impact beyond physical performance:
● Cognition: Enhances memory, processing speed, and decision-making under fatigue
● Mental health: Potential support for mood regulation and depression
● Neurodegenerative disease: Being studied in Parkinson’s, ALS, and other neurological conditions
● Recovery: Aids in faster recovery from injury and reduces inflammation
● Aging support: Helps maintain strength, function, and lean mass in older adults
Final Takeaway
The latest study provides valuable insight into how creatine works—but it doesn’t invalidate decades of research supporting its efficacy. Context matters. Study design matters. And your own physiology matters.
Creatine remains one of the safest, most effective, and versatile supplements available. Whether you’re an athlete, a weekend warrior, or simply looking to stay sharp and age well, creatine deserves a place in your performance and wellness toolbox.
As always, consult with your health practitioner before starting any new supplement.
