Aussie scientists may have just flipped the script on one of the most popular sports supplements in the gym.
A new clinical trial from UNSW Sydney found that taking the recommended dose of creatine—five grams per day—offered no additional muscle-building benefit for people doing resistance training, compared to those lifting without it. Both groups gained roughly two kilograms of lean muscle over 12 weeks, according to findings published in Nutrients.
That’s a bold finding, considering creatine’s long-standing reputation as a go-to supplement for strength, muscle growth, and even cognitive performance.
So what gives? Does creatine help build muscle?
It might come down to the dose.
“Our results suggest that five grams a day may not be enough if you’re using creatine to boost muscle mass,” said Dr Mandy Hagstrom, senior author and exercise physiologist at UNSW’s School of Health Sciences.
In the study, participants in the creatine group started supplementing a week before training began—allowing researchers to isolate its impact before exercise kicked in. During that week, some participants saw a slight bump in lean mass (especially women), but the gains leveled off quickly once training began, pointing to fluid retention, not real muscle growth.
“When training started, the creatine group saw no extra benefit over the placebo group,” Dr Hagstrom said. “That tells us five grams just might not cut it.”
Should lifters be taking more?
Possibly. According to the researchers, higher daily doses—around 10 grams—could be worth exploring, especially since they’ve shown promise for brain and bone health in past studies. Importantly, 10 grams per day has also been found safe in healthy individuals.
“Creatine loading phases typically involve 20 grams per day for a week, which can cause GI issues,” said first author Dr Imtiaz Desai. “But a higher steady dose—say, 10 grams daily—might strike a better balance between effectiveness and tolerability.”
The team says future trials should test these higher doses over longer periods, particularly beyond the 12-week “newbie gains” window when strength and hypertrophy gains naturally start to slow down.
What this means for gym-goers
For anyone casually dropping a scoop of creatine into their post-workout shake, these findings are a wake-up call: You might not be getting the muscle gains you think you are—at least not at the standard dose.
“For your average gym-goer, this may help set more realistic expectations around creatine,” Dr Desai said.
And for athletes who need to stay within a certain weight class, understanding how creatine affects body water and lean mass could influence supplement timing and strategy.
Does Creatine Help Build Muscle?
If you’re training hard and not seeing the gains you expected from creatine, it might not be your workouts—or your diet. It might be your dose.
