The Study
Effects of supplementation with a blend of trisodium citrate, creatine monohydrate, leucine, and blueberry extract on training-induced changes in leg extension strength, endurance, and muscle size
This study gave different supplements to guys who were lifting weights and saw that one mix made one leg muscle a tiny bit bigger than nothing at all. But it didn’t make them stronger or make other muscles bigger — and it wasn’t better than regular creatine. So it’s like saying a new flavor of cereal might make your bowl a little fuller, but not tastier or more filling than the old one.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Men took one of three supplements while doing leg exercises for 8 weeks: a mix of citrate, creatine, leucine, and blueberry extract; plain creatine; or a sugar pill.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 553 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1The muscle growth was small but meaningful for some people — 40% of those taking the fancy mix or creatine saw muscle gains big enough to matter in real life, while none in the placebo group did.
- 2The fancy mix made the deep thigh muscle (vastus intermedius) 5.4% bigger and total quads 3.9% bigger than the sugar pill.
- 3Creatine alone did the same for a different thigh muscle.
- 4Neither helped strength or endurance.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2025
Authors
Trevor D. Roberts, Jocelyn E. Arnett, D. G. Ortega, Justin S. Pioske, Joseph F. Daugherty, Michael S. Tempesta, Alekha K. Dash, Richard Schmidt, T. Housh
Related Content
Claims (6)
Taking 20 grams of creatine daily for 8 weeks leads to an increase in the size of thigh muscle tissue in humans.
In young men doing leg exercises for 8 weeks, taking creatine monohydrate does not lead to a measurable increase in quadriceps muscle size compared to a placebo, but it may result in more individuals achieving a clinically meaningful increase in the size of the vastus lateralis muscle.
Among young men who exercise regularly, taking a supplement combining trisodium citrate, creatine, leucine, and blueberry extract results in the same amount of muscle growth as taking creatine alone over eight weeks of leg extension training.
In young men doing leg exercises for 8 weeks, 40% of those taking a specific supplement blend showed a muscle growth change large enough to be considered meaningful, while none of those taking a placebo did.
In young men doing leg extension exercises for 8 weeks, taking a supplement containing trisodium citrate, creatine monohydrate, leucine, and blueberry extract increases the size of the vastus intermedius muscle by 5.4% and the total quadriceps muscle by 3.9% compared to a placebo, but does not improve strength or endurance.
In young men who exercise regularly, taking a supplement containing trisodium citrate, creatine monohydrate, leucine, and blueberry extract for 8 weeks during leg extension training does not result in greater gains in leg strength or endurance than taking a placebo or creatine monohydrate alone.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.