Nutrition
B · Reasonable confidenceWhat creatine adds to strength training for muscle mass and fat
Subject: Creatine and changes in body composition with strength training
What this means
Creatine alongside strength training gave 1.14 kg more lean body mass than training alone. Body fat percentage fell by an extra 0.88 points and fat mass by 0.73 kg.
Desai I, Wewege MA, Jones MD, Clifford BK, Pandit A, Kaakoush NO, Simar D, Hagstrom AD · 2024 · Journal of Strength and Conditioning Research 38(10):1813-1821
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
A second, independent analysis of creatine combined with strength training.
Who this applies to
Adults younger than 50 doing strength training, both trained and untrained.
Size of the research
Twelve studies analysed together; the total number of participants is not given in the abstract.
What to keep in mind
In 41% of the studies there were some concerns about the design and 7% had a high risk of bias. Taking a carbohydrate drink with creatine added no extra effect.
Practical conclusion for REZA
Two analyses pointing the same direction, which makes this advice sturdier than that for most supplements.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1519/JSC.0000000000004862 · PMID: 39074168
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.