Key Takeaway
Meta-analysis showing creatine supplementation increases strength gains by 8% and weightlifting performance by 14% compared to training alone.
Summary
This meta-analysis examined 22 studies on creatine supplementation combined with resistance training. The researchers found consistent, significant improvements in strength and performance measures.
Creatine supplementation increased strength by an average of 8% more than placebo groups, with even larger effects (14%) on weightlifting performance measures like 1RM. The benefits were seen across different populations and training protocols.
This study established creatine as one of the most effective legal ergogenic aids for strength training.
Methods
- Meta-analysis of 22 studies
- Included studies with resistance training protocols
- Compared creatine vs placebo conditions
- Analyzed various strength and performance outcomes
Key Results
- 8% greater increase in strength vs placebo
- 14% greater increase in weightlifting performance
- Effects consistent across study populations
- Benefits seen in both upper and lower body exercises
Limitations
- Heterogeneous study designs
- Mostly young male subjects
- Variable dosing protocols across studies
- Short-term studies (weeks to months)
Related Interventions
Related Studies
Discussed In
Science of Muscle Growth, Increasing Strength & Muscular Recovery
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Optimal Nutrition & Supplementation for Fitness
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#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
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#098 How to Train According to the Experts
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Your Cells Are Starving For Creatine
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The Best Vitality & Health Protocols | Dr. Rhonda Patrick
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