Key Takeaway
Meta-analysis of 64 studies showing creatine supplementation during resistance training increases lean mass gains by an average of 1.37 kg compared to training alone.
Summary
Large meta-analysis quantifying creatine's effect on lean tissue mass across 64 studies and 1,300+ participants.
Key findings:
- Average lean mass gain: +1.37 kg vs placebo
- Effect size: moderate to large (d=0.59)
- Benefits seen across age groups (young and elderly)
- Greater effects with longer supplementation duration
- Consistent results across different training protocols
Moderating factors:
- Training status (untrained may see larger relative gains)
- Duration of supplementation (longer = better)
- Type of training (resistance training amplifies effects)
Clinical significance:
Provides strong quantitative evidence for creatine's role in muscle building, supporting its A-tier evidence rating.
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