Creatine: Does Size Matter?

The researchers in Tuesday’s study demonstrated that the use of creatine did not increase muscle size after considering the increase in fluid levels. The major problem is the limited scope of the study: looking only at changes in lean body mass. While the researchers should be given credit for the approach using DEXA, there are several issues with the study.

Age: The researchers used both men and women in the study—no problem if you have enough of each gender. The problem was that they included subjects between 18 and 50 years old; research has shown that muscle loss due to age can begin as early as 40. With only 63 subjects, ideally it would mean 15 men and 15 women in each group. Dividing those few subjects into under 40 and over 40 means as few as six or seven subjects in each group. That’s just not enough subjects to prove their point; it’s sufficient for a pilot study, but not enough to determine health recommendations.

SEM: SEM stands for Standard Error of Measurement. The DEXA scan has limitations in determining the lean body mass with precision. The differences in lean body mass fell within the standard error of the measurement; the measuring tool wasn’t precise enough to measure actual differences.

Strength: Where was the strength data comparing differences in gains between the creatine and experimental group? Looking at lean body mass is looking at a combination of factors, but strength is strength: the amount of weight can you lift in several lifts like the dead lift, the squat, and the bench press. You can’t do such an intensive study and not measure the simplest variable. I’ve emailed the corresponding author, but he’s on a break in Australia. If I get a response, I’ll share it with you.

The Bottom Line

Creatine is a natural substance that may be beneficial for a variety of issues besides muscle growth. I use it every day because I lift to increase strength, but also because it benefits energy levels, skin, muscles, and other organs as well. I think everyone over 40 can probably benefit from taking five grams of creatine monohydrate every day.

Check with your doctor to find out your limitations on exercise intensity and get after it. Weight training should be a part of your regular routine, and creatine is a natural way of making more energy to increase muscular strength.

What are you prepared to do today?