Creatine plus training: just over 1 kg more lean mass than without

Key finding

Creatine plus training: just over 1 kg more lean mass than without

Context

Meta-analysis of 12 studies: resistance training with creatine versus without.

With creatine, 1.14 kg more lean mass on average
  • 1.14 (95% CI: 0.69–1.59) kg: lean mass
  • -0.73 (95% CI: -1.34–-0.11) kg: fat mass

Limits

Lean mass includes water, and creatine draws water into muscle. Not all of it is new muscle tissue.

Sources

  • The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis · Desai · 2024 · Journal of Strength and Conditioning Research PubMed DOI Study note

Guides

Related studies

Summaries by SetCtl, not medical advice.