Nutrition
B · Reasonable confidenceCreatine with strength training and muscle growth per body region
Subject: Creatine combined with strength training, measured per muscle group
What this means
Creatine alongside strength training gave a very small extra gain in muscle growth compared with a placebo. Muscle thickness in the upper and lower body rose 0.10 to 0.16 cm more.
Burke R, Piñero A, Coleman M, Mohan A, Sapuppo M, Augustin F, Aragon AA, Candow DG, Forbes SC, Swinton P, Schoenfeld BJ · 2023 · Nutrients 15(9):2116
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
The effect of creatine supplementation on muscle growth, broken down by body region.
Who this applies to
Healthy adults doing strength training. The effect appeared slightly larger in younger than in older adults.
Size of the research
10 randomized controlled trials with 44 measured outcomes in total.
What to keep in mind
The effect was very small and the uncertainty range dipped below zero, so no effect cannot be ruled out. The studies lasted at least 6 weeks.
Practical conclusion for REZA
Creatine is one of the few supplements REZA discusses, and only once the basics are in place.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.3390/nu15092116 · PMID: 37432300
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.