Creatine and Muscle Growth

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Creatine has been shown to have benefits on muscle performance when combined with exercise. However, when it comes to bone health, it is only effective when combined with resistance training or physical activity over a longer period of time. Interestingly, creatine also seems to have some brain benefits, although more research is needed in this area. As for taking creatine during a calorie deficit, it may help offset muscle loss and has anti-catabolic effects. While there is no empirical evidence, it is worth considering for its potential in maintaining strength.

Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.

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