The Claim

In healthy, trained young adults undergoing 12 weeks of supervised resistance training three times per week, daily ingestion of 5 grams of creatine monohydrate and ingestion of 5 grams only on training days produce similar increases in muscle thickness of the vastus lateralis, pectoralis major, and triceps brachii, with no statistically significant difference between the two regimens despite both demonstrating significant gains over time.

Source: Creatine monohydrate ingested daily compared to only on training days on body composition, muscle thickness, and strength after 12 weeks of resistance training: preliminary results

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
54score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Description
1 study reviewed
In plain English

Among healthy, trained young adults doing supervised weight training three times a week for 12 weeks, taking 5 grams of creatine every day and taking 5 grams only on training days result in the same increase in muscle thickness of the upper arm, chest, and thigh muscles.

See the scientific wording

In healthy, trained young adults performing 12 weeks of supervised resistance training three times per week, daily ingestion of 5 grams of creatine monohydrate and ingestion of 5 grams only on training days resulted in similar increases in muscle thickness of the vastus lateralis, pectoralis major, and triceps brachii, with no significant difference between groups despite both showing statistically significant gains over time.

Why this might work

Creatine helps muscle cells store more energy, which lets them work harder during workouts and build more muscle, no matter if it's taken every day or just on workout days.

Supported mechanismbased on 1 study

What the research says

1 study

  1. Study: Creatine monohydrate ingested daily compared to only on training days on body composition, muscle thickness, and strength after 12 weeks of resistance training: preliminary results

    For people who already lift weights, taking creatine every day or just on workout days led to about the same muscle growth in the thigh, chest, and upper arm after 12 weeks — so it doesn’t matter which way you take it.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

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