Is 5g creatine enough for resistance trained individuals? 🧐

And is there any effect of timing?

Comparison of Creatine Monohydrate Supplementation Immediately Before Versus Immediately After Resistance Training Sessions in Trained Young Healthy Adults

Study Details

This new study recruited 27 resistance/trained adults to complete 16-weeks of resistance-training alongside either…

1️⃣ Creatine (5g) pre-training

2️⃣ Creatine (5g) post-training

3️⃣ Placebo (before and after training)

Body composition, muscle thickness and performance were assessed pre- and post-intervention 🔍

Here is what they found ⬇️

Key Findings

❌ Results showed that creatine (either before or after) had no effect on any variable

👉 Suggesting that 5 g/day (280g total over the 16 weeks) was ineffective at augmenting muscle adaptations in trained adults

⏰ Timing of creatine also had no effect on outcomes

Conclusion

These results suggest that 5 g/day creatine may not be enough to elicit significant changes in muscle adaptations vs placebo 🙅‍♂️

Also timing of creatine may not be of significance, a daily dose (whenever) may be the best approach ✅

Reference

https://www.mdpi.com/1661-3821/6/3/42

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