Key Takeaway
Meta-analysis confirming creatine increases lean body mass during resistance training, with effects seen across age groups.
Summary
This comprehensive meta-analysis examined the effects of creatine supplementation on body composition. The analysis included studies measuring lean body mass, fat mass, and total body mass changes.
Results showed consistent increases in lean body mass with creatine supplementation, beyond what was achieved with training alone. The effect was attributed to both increased water retention in muscle cells and actual increases in muscle protein.
The analysis helped establish creatine's role not just in performance but in changing body composition.
Methods
- Meta-analysis of controlled trials
- Focus on body composition outcomes
- Included various populations and training protocols
- Analyzed lean mass, fat mass, and total mass
Key Results
- Significant increase in lean body mass
- No significant effect on fat mass
- Total body mass increased (lean mass + water)
- Effects seen in young and older adults
Limitations
- Difficult to separate water weight from muscle
- Variable measurement methods across studies
- Most studies short-term
- Responder vs non-responder variation not addressed