Eating a meal makes your muscles build more protein and break down less of it—by about double the normal rate for building and 40% less for breaking down—and this happens whether or not you take creatine.

30

Pro

0

Against

Evidence from Studies

Supporting (1)

30

Community contributions welcome

30

Creatine supplementation has no effect on human muscle protein turnover at rest in the postabsorptive or fed states.

Cross-Sectional Study

Human

2003 Apr

The study found that eating food makes muscles build protein about twice as fast and breaks down 40% less, no matter if people took creatine or not — which is exactly what the claim says.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Creatine supplementation has no effect on human muscle protein turnover at rest in the postabsorptive or fed states.

Score: 30

DOI: 10.1152/AJPENDO.00338.2002

Similar Assertions

Taking 21 grams of creatine a day for 5 days can boost the amount of creatine in your muscles by about 30%, but it doesn’t make your muscles build protein faster or break it down slower, whether you’ve eaten or not.

30

0

75%

When you eat a big protein meal (100g) after working out, a larger portion of the protein building blocks for your muscles comes directly from that meal (27%) compared to a smaller meal (9%).

75%

Lifting weights makes your muscles start building more protein right after the workout, and mixing up your routine a little bit gives your muscles a tiny extra boost right after lifting—but in the long run, both routines build about the same amount of muscle.

46

0

72%