Thread by @thehydragun

A new study says creatine is pointless for muscle growth.

Is everyone who takes it just bloated?

Here’s why you might be wasting your money. 👇

A recent bombshell study took 63 people for a 12-week training program.

One group took 5g of creatine daily.

The other group took a placebo.

Source: MDPI Sports Nutrition (2025)

The results are shocking. 👇

After 12 weeks of lifting...

The creatine group gained NO more muscle than the placebo group.

The only significant gain was a pound of water weight in the first week.👇

The study’s conclusion?

Creatine’s initial "growth" is just water retention.

It did NOT enhance real muscle gain from weight training.

So, case closed right? Not so fast. 👇

This is where people get fooled by flashy headlines.

Because science is not about drawing conclusions with a single study.

Relying on one study is like asking one person if your friend is funny.

You might just be asking the wrong person. 👇

To find the real truth, you need to look at the entire body of evidence.

We're talking about DECADES of research.

So what happens when we zoom out and look at all the other creatine studies?

The story completely changes. 👇

Dozens of other high-quality studies use a "washout" period.

Participants stop taking creatine for weeks, losing all the water weight.

The result?

The muscle gain STICKS. It was real, not just water. 👇

Here’s more proof.

Study after study shows creatine lets you lift more weight and get more reps.

What does more volume and intensity lead to?

More muscle. This is a known training principle. 👇

But here’s the secret mechanism most people don't know.

Creatine has been shown to do two critical things for muscle growth:

Increases myonuclei (the "control centers" for muscle cells).

Reduces myostatin (a protein that BLOCKS muscle growth). 👇

Think of myostatin as the emergency brake on your muscle growth.

Creatine helps release that brake.

This allows your body to build more muscle from the training you're already doing.

It’s not just water, it’s a biological upgrade. 👇

So, what's the verdict?

While the new study is interesting, it's an outlier.

A single data point in a sea of evidence.

The overwhelming scientific consensus is clear: Creatine helps build REAL, lasting muscle. 👇

Credit: Renaissance Periodization

It's not a magic powder.

The effect is small but significant.

And it’s one of the few supplements on earth robustly proven to work.

Don't let one study scare you away from real gains. 👇

Instead of chasing trendy hacks or getting fooled by headlines…

Focus on proven tools and principles to maximize your growth and recovery.

One of the most powerful, science-backed tools is heat therapy. 👇

Using a sauna can improve recovery, boost growth hormone, and help you build muscle.

It's a proven method to supplement your hard work in the gym.

You can learn the exact protocols in our free visual guide to sauna use:

👇 hydragun.ac-page.com/get-sauna-eboo…

The fitness industry is full of myths. What's the biggest one you've ever fallen for?

Let us know in the replies.

Follow @thehydragun and 🔄RT the first post to help more people build muscle with science, not myths.

https://x.com/thehydragun/status/1939610041683951972