A recent scientific exploration has unveiled intriguing insights into the effects of creatine supplementation on lean body mass (LBM). Specifically, researchers have found that a short-term intake of creatine can enhance LBM, particularly among women. However, when combined with resistance training, these benefits seem to stabilize rather than increase further. This study highlights potential factors such as timing, dosage, and hydration levels that could unlock creatine's full capabilities.

Conducted by a team of experts and published in Nutrients, this investigation centered on creatine monohydrate (CrM) supplementation both independently and alongside resistance training (RT). Results indicated that a seven-day CrM introduction period boosted LBM, notably in female participants and predominantly in the trunk area, potentially due to water retention. Yet, integrating CrM with RT did not significantly surpass the LBM growth achieved through RT alone.

During the initial phase of the study, participants consumed 5 grams of creatine daily for a week without engaging in resistance exercises to observe its standalone impact on LBM. The researchers proposed that maintaining a higher daily dose might be necessary for sustaining LBM increases over extended periods when combining CrM with RT.

Increasing LBM offers numerous health advantages, including improved bone strength and better blood sugar regulation. While resistance training remains the most effective method for building LBM, creatine supplementation may augment these gains by enhancing training capacity, although evidence supporting its direct role in muscle protein synthesis is limited.

Traditionally, creatine supplementation involves a loading phase with high doses followed by a maintenance phase with lower doses. Although the maintenance phase continues to elevate muscle creatine levels, its influence on LBM without prior loading remains unclear. Some studies suggest that CrM might temporarily boost total body water content, affecting LBM measurements.

This particular study sought to determine whether a seven-day CrM supplementation period impacted LBM measurements in healthy, inactive adults. Participants were randomly assigned to either a CrM group or a control group. Assessments took place at three points: baseline, after the seven-day CrM phase, and following 12 weeks of RT. During the supplement-only phase, the CrM group experienced significant overall LBM gains compared to the control group, with more pronounced trunk LBM increases. After 12 weeks of RT, both groups achieved similar LBM improvements, underscoring RT's effectiveness regardless of CrM use.

Interestingly, female participants in the CrM group demonstrated statistically significant greater LBM gains, especially in the trunk region, throughout the entire study duration. Conversely, no such benefits were observed in male participants. These findings imply that only females responded positively to CrM regarding LBM gains.

The study concluded that a brief CrM supplementation phase effectively increased LBM without RT. However, incorporating CrM into a 12-week RT regimen did not enhance LBM gains beyond those achieved through RT alone. Gender-disaggregated results revealed that CrM influenced LBM primarily in females, possibly due to alterations in total body water undetectable via DXA measurements.

Despite its contributions, the study faced certain limitations, such as the absence of menstrual cycle tracking and hydration measurement, which could affect body water distribution and LBM assessments. Future investigations should delve deeper into alternative dosing strategies while considering hydration tracking and menstrual cycle data to clarify whether LBM changes stem from fluid shifts.