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Evidence suggests Creatine mayincreaseLean body mass.
17 studies (22 claims)
Strong consensus
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| Resistance training supplemented with creatine and/or protein | Increases - increased | lean body mass | Human | men aged 48-72 years | 5g creatine daily (RTCr, RTCrPr) and/or 35g whey protein daily (RTPr, RTCrPr) | The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men.cited 78× |
| low-dose creatine supplementation | No effect - no significant differences | body mass | Human | healthy men and women | 0.03 g/kg/day (≈2.3 g/day). | Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain.cited 27× |
| whey proteins are consumed within a multi-ingredient containing creatine | Increases - enhancement effect seems to be more evident | lean body mass or fat-free mass gain and strength improvement | Human | resistance-training individuals | Not specified in the abstract. | Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.cited 57× |
| long-term creatine supplementation combined with resistance training | No effect - No changes | body mass | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| creatine (CRE) supplementation | Increases - changes in body mass were greater | body mass | Human | healthy men | 5 mg/kg of body mass (caffeine) | Caffeine, but Not Creatine, Improves Anaerobic Power Without Altering Anaerobic Capacity in Healthy Men During a Wingate Anaerobic Test.cited 1× |
| Creatine supplementation | Increases - increases | body mass | Human | — | Not specified | Creatine supplementation and endurance performance: surges and sprints to win the race.cited 23× |
| creatine supplementation | Increases - benefits | lean body mass | Human | young adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| concurrent creatine supplementation and resistance training | Increases - increase | lean body mass | Human | older adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| short-term high-dose creatine supplementation, independent of exercise training | Increases - increases | body mass | Human | older adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| creatine supplementation | Increases - increase | lean body mass (LBM) | Human | older subjects | Not specified | Creatine supplementation: can it improve quality of life in the elderly without associated resistance training?cited 22× |
| creatine supplementation | Increases - likely to increase | lean body mass (LBM) | Human | — | 7 g or 0.3 g/kg of body mass per day | The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.cited 3× |
| creatine supplementation | Increases - increased | lean body mass (LBM) | Human | adults younger than 50 years | 7 g or 0.3 g/kg of body mass per day | The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.cited 3× |
| Creatine supplementation | Increases - has been shown to increase | lean body mass | Human | active individuals | Not specified in the abstract. | Creatine Loading Does Not Preserve Muscle Mass or Strength During Leg Immobilization in Healthy, Young Males: A Randomized Controlled Trial.cited 40× |
| periodized resistance training with creatine and whey protein supplementation | Increases - increased | lean body mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| periodized resistance training with creatine and whey protein supplementation | Increases - increased | relative lean body mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| creatine (CR) | Increases - gained | lean body mass (LBM) | Human | humans undergoing progressive resistance-exercise training | 3.0 g of HMB per day. | Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program.cited 91× |
| creatine supplementation added to drop-set resistance training | Increases - significantly increased | body mass | Human | untrained aging adults | 0.2 g/kg/day (placebo group) and 0.1 g/kg/day (creatine group). | Effect of creatine supplementation and drop-set resistance training in untrained aging adults.cited 36× |
| creatine monohydrate supplementation | Increases - significant increase | body mass | Human | forty male subjects (age, 24+/-3.2 years) in the intervention group (CS) | 25 g/day for 5 days, followed by 5 g/day for 3 days | The effect of short-term creatine loading on active range of movement.cited 4× |