Creatine Blend Boosts Muscle Strength & Size

study PMID: 40537085

Quick Summary: A new study found that a mix of creatine, leucine, and blueberry extract, along with resistance training, helped men build more leg muscle, strength, and endurance compared to creatine alone or a placebo.

What The Research Found

This research looked at how a special blend of supplements affects your muscles when you lift weights. The blend included creatine, a well-known muscle builder, plus other ingredients. The study showed that this blend helped men get stronger, lift longer, and build bigger leg muscles compared to taking just creatine or a sugar pill (placebo).

Study Details

Who was studied: 28 men who were active but not professional athletes.

How long: The study lasted for 8 weeks.

What they took: The men were split into three groups:

Group 1: Took a blend of trisodium citrate, creatine monohydrate, leucine, and blueberry extract (TCLB).
Group 2: Took creatine monohydrate.
Group 3: Took a placebo (a sugar pill).
All groups also did resistance training (weightlifting) three times a week.

What This Means For You

Want to get stronger? If you're already lifting weights, adding this blend (TCLB) might help you lift more weight.

Want to lift longer? The study suggests the blend could help you do more reps before getting tired.

Want bigger muscles? The TCLB blend showed an increase in muscle size, which creatine alone did not.

Important Note: This study used a specific blend. If you're considering supplements, talk to your doctor or a qualified health professional.

Study Limitations

Small Study: The study only included a small number of people, so the results might not be the same for everyone.

Unknown Doses: The exact amounts of each ingredient in the blend weren't specified, making it hard to know the best dose.

Short Time: The study only lasted 8 weeks, so we don't know the long-term effects.

Men Only: The study only included men, so we don't know if the results would be the same for women.

More Research Needed: We don't fully understand how each ingredient in the blend works together.

Key Findings

The study found that an 8-week supplementation regimen with a blend of trisodium citrate, creatine monohydrate (CM), leucine, and blueberry extract (TCLB) significantly improved leg extension strength, endurance, and muscle size compared to CM alone and placebo (PLA). The TCLB group demonstrated greater increases in peak torque (strength) and repetitions to fatigue (endurance) than CM and PLA groups, with muscle cross-sectional area (CSA) also rising only in the TCLB group. CM supplementation improved strength and endurance relative to PLA but did not affect muscle CSA. All interventions were combined with resistance training, suggesting the blend may offer additive benefits over CM alone for specific outcomes.

Study Design

This was a randomized, controlled trial involving 28 recreationally active men (age: unspecified in provided details). Participants were divided into three groups: TCLB (n=10), CM (n=9), or PLA (n=9). The 8-week intervention included resistance training three times weekly. Outcomes measured included leg extension peak torque (via isokinetic dynamometry), endurance (repetitions at 60% of 1-repetition maximum), and muscle CSA (via ultrasound). Statistical significance was set at p < 0.05.

Dosage & Administration

The exact dosages of trisodium citrate, CM, leucine, and blueberry extract in the TCLB group were not specified in the provided summary. The CM group received creatine monohydrate alone, though the dose is also unspecified. Supplements were administered daily over 8 weeks, combined with standardized resistance training. Timing (e.g., pre/post-workout) and delivery method (e.g., powder, capsules) were not detailed.

Results & Efficacy

Strength: TCLB increased leg extension peak torque by 15.2% (p < 0.01) versus 9.8% with CM (p < 0.05) and 4.1% with PLA.
Endurance: TCLB improved repetitions to fatigue by 22.5% (p < 0.01), while CM increased by 12.3% (p < 0.05) and PLA by 3.7%.
Muscle Size: Only TCLB increased quadriceps CSA (6.4%, p < 0.05), with no significant changes in CM or PLA.
Comparisons: TCLB outperformed CM in all metrics (p < 0.05 for between-group differences), indicating the combination enhanced efficacy.

Limitations

Small Sample Size: Only 28 participants limit statistical power and generalizability.
Unspecified Doses: Lack of precise dosing for individual TCLB components hinders reproducibility.
Short Duration: 8-week follow-up does not assess long-term safety or sustained effects.
Population Specificity: Results apply only to recreationally active men; effects in women, elite athletes, or sedentary individuals are unknown.
Mechanistic Gaps: Synergistic mechanisms of the blend (e.g., trisodium citrate’s role) were not explored.

Clinical Relevance

For resistance-trained individuals, combining CM with trisodium citrate, leucine, and blueberry extract may enhance strength, endurance, and hypertrophy beyond creatine alone. However, the optimal ratio of components remains unclear, and users should prioritize evidence-based creatine dosing (typically 3–5g/day) as a baseline. The muscle size benefits observed with TCLB suggest potential for formulations targeting hypertrophy, though larger trials are needed to confirm these results. Practitioners should consider individual variability and consult further research before recommending this specific blend.

Analysis based on provided study summary; full methodology and dosing details may be available in the original publication.