If you took creatine every day for 12 weeks straight, how much extra muscle would you actually gain?
You’ll hear answers ranging from 5 pounds all the way down to nothing at all, but here’s what the most recent science shows.
Researchers looked at over 300 participants across 12 different studies. They were all under the age of 50 and following a consistent weight training program.
On average, the lifters who took creatine gained roughly 2.4 pounds of additional lean mass or 1.1 kilos compared to those who didn’t.
Not bad.
But there is a catch.
Body composition scans don’t differentiate between actual muscle tissue versus water weight, so it’s impossible to say how much of each was actually gained.
However, since creatine pulls water directly inside the muscle cell rather than storing it beneath the skin, that’s actually one of the main benefits.
So unless you’re part of the roughly 25% of creatine non-responders, you’re probably leaving some gains on the table by not supplementing with it.
#fitness #gym #workout #buildmuscle #bodybuilding
If you took creatine every day for 12 weeks straight, how much extra muscle would you actually gain? You’ll hear answers ranging from 5 lbs all the way down to nothing at all. But here’s what the most recent science shows. Researchers looked at over 300 participants across 12 different studies. They were all under the age of 50 and following a consistent weight training program. On average, the lifters who took creatine gained roughly 2.4 lbs of additional lean mass or 1.1 kilos compared to those who didn’t. Not bad. But there’s a catch. Body composition scans don’t differentiate between actual muscle tissue versus water weight, so it’s impossible to say how much of each was actually gained. However, since creatine pulls water directly inside the muscle cell rather than storing it beneath the skin, that’s actually one of the main benefits. So, unless you’re part of the roughly 25% of creatine non-responders, you’re probably leaving some gains on the table by not supplementing with it. And I created a free creatine guide that explains everything you need to know, including the best forms, dosing, timing, and other tips. Click the link here and I’ll send it
