Does creatine fill your muscles with energy sugar?
Creatine supplementation does not affect human skeletal muscle glycogen content in the absence of prior exercise.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine increased muscle creatine but had zero effect on glycogen—even after exhaustive exercise.
Many believe creatine boosts glycogen directly via insulin or GLUT4 activation, but this study shows no such effect without carbs or prior exercise.
Practical Takeaways
If you want to boost muscle glycogen with creatine, combine it with high-carb meals and/or intense exercise.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Creatine increased muscle creatine but had zero effect on glycogen—even after exhaustive exercise.
Many believe creatine boosts glycogen directly via insulin or GLUT4 activation, but this study shows no such effect without carbs or prior exercise.
Practical Takeaways
If you want to boost muscle glycogen with creatine, combine it with high-carb meals and/or intense exercise.
Publication
Journal
Journal of applied physiology
Year
2008
Authors
D. Sewell, Tristan M. Robinson, P. Greenhaff
Related Content
Claims (6)
Taking creatine supplements may help your muscles store more glycogen, which is like a sugar reservoir, and since glycogen holds onto water, your muscles end up holding more water too.
Taking creatine for five days boosts creatine in muscles, but doesn’t change how much glycogen (energy) is used during intense cycling in healthy young guys — so more creatine alone doesn’t help save energy stores during endurance workouts if muscles weren’t already drained.
Taking 20 grams of creatine a day for five days boosts the amount of creatine in young men's muscles, even if they don’t work out or eat a lot of carbs.
Creatine might help your muscles store more glycogen, but only if you first do a workout that drains your energy stores — otherwise, it doesn’t do much for glycogen.
Taking creatine for 5 days doesn’t boost muscle fuel stores in healthy young guys who aren’t working out or eating extra carbs — it needs more than just the supplement to make a difference.