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Evidence suggests Creatine mayincreaseMuscle mass.
24 studies (30 claims)
Moderate consensus
Typical effective dose 10000 (9000–10000) mgacross 3 dosed studies
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| lactoferrin and creatine combination | Increases - improved | muscle mass | Animal | C57BL/6 mice with D-galactose-induced sarcopenia | Not specified in the abstract. | The Combination of Lactoferrin and Creatine Ameliorates Muscle Decay in a Sarcopenia Murine Model.cited 2× |
| creatine | Increases - improved | muscle mass | Animal | C57BL/6 mice with D-galactose-induced sarcopenia | Not specified in the abstract. | The Combination of Lactoferrin and Creatine Ameliorates Muscle Decay in a Sarcopenia Murine Model.cited 2× |
| Creatine loading | Decreases - does not prevent or attenuate the loss of | muscle mass or strength | Human | healthy young men | 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× |
| Creatine supplementation | Increases - can be used to augment gains in | muscle mass and strength | Human | — | 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× |
| Creatine supplementation | Decreases - does not prevent or attenuate the loss of | muscle mass or strength | Human | — | 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× |
| creatine supplementation, primarily when combined with resistance training | Increases - significantly increases | measures of muscle mass and performance (primarily strength) | Human | — | Not specified | Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review.cited 10× |
| creatine supplementation and resistance training | Increases - has a positive effect on | aging muscle mass and upper body strength | Human | — | Not specified | Creatine supplementation and aging musculoskeletal health.cited 67× |
| resistance training (RT) alongside creatine-hydrochloride (Cr-HCl) or creatine monohydrate (CrM) supplementation | Increases - significantly increased | skeletal muscle mass (SMM) | Human | participants with an age range of 18-25 years | Cr-HCl (0.03 g/kg body mass), CrM-loading phase (0.3 g/kg for 5 days, then 0.03 g/kg for 51 days), CrM-without loading phase (0.03 g/kg). | Supplementing With Which Form of Creatine (Hydrochloride or Monohydrate) Alongside Resistance Training Can Have More Impacts on Anabolic/Catabolic Hormones, Strength and Body Composition? |
| long-term creatine supplementation combined with resistance training | Increases - gained significantly more | muscle mass | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| pre-session strength exercise training creatine supplementation | No effect - is not superior to placebo | attenuation of muscle mass loss | Human | women during early rehabilitation post-bariatric surgery | 8 g prior to each exercise session (three times a week). | Creatine Supplementation Prior to Strength Exercise Training Is Not Superior in Preventing Muscle Mass Loss Compared with Standard Nutritional Recommendations in Females After Bariatric Surgery: A Pilot Study.cited 2× |
| creatine supplementation combined with strength training | Decreases - showed a decrease | muscle mass | Human | women during early rehabilitation post-bariatric surgery | 8 g prior to each exercise session (three times a week). | Creatine Supplementation Prior to Strength Exercise Training Is Not Superior in Preventing Muscle Mass Loss Compared with Standard Nutritional Recommendations in Females After Bariatric Surgery: A Pilot Study.cited 2× |
| creatine supplementation | Decreases - delay | atrophy of muscle mass | Human | the elderly | Not specified | Creatine supplementation: can it improve quality of life in the elderly without associated resistance training?cited 22× |
| creatine supplementation | No effect - verify the effectiveness | functional capacity, strength, and changes in muscle mass | Human | individuals with ischemic stroke in the acute phase | 10g twice daily. | Influence of CReatine supplementation on mUScle mass and strength after stroke (ICaRUS Stroke Trial): study protocol for a randomized controlled trial.cited 1× |
| creatine supplementation | Increases - effect on | muscle mass | Human | — | Not specified | Dietary protein and exercise for preservation of lean mass and perspectives on type 2 diabetes prevention.cited 6× |
| creatine supplementation | Decreases - prevention of | progressive decrease in muscle mass with aging | Human | — | Not specified | Dietary protein and exercise for preservation of lean mass and perspectives on type 2 diabetes prevention.cited 6× |
| creatine supplementation | No effect - did not influence | muscle mass | Human | older people during seven days of hospitalization for stroke | 10 g orally twice daily. | Influence of CReatine Supplementation on mUScle Mass and Strength After Stroke (ICaRUS Stroke Trial): A Randomized Controlled Trial. |
| creatine supplementation | Increases - amplified | muscle mass | Human | 27 healthy male subjects (23.42+/-2.2 years) | Not specified | Effects of oral creatine and resistance training on serum myostatin and GASP-1.cited 56× |
| creatine supplementation | Increases - increased | skeletal muscle mass index (SMMI) | Human | patients on creatine | 5 g creatine monohydrate + 5 g maltodextrin per day (creatine group); 10 g maltodextrin per day (placebo group). | Effect of Creatine Supplementation on Body Composition and Malnutrition-Inflammation Score in Hemodialysis Patients: An Exploratory 1-Year, Balanced, Double-Blind Design.cited 2× |
| creatine supplementation | Increases - increased | skeletal muscle mass index (SMMI) | Human | creatine group (CG) | 5 g creatine monohydrate + 5 g maltodextrin per day (creatine group); 10 g maltodextrin per day (placebo group). | Effect of Creatine Supplementation on Body Composition and Malnutrition-Inflammation Score in Hemodialysis Patients: An Exploratory 1-Year, Balanced, Double-Blind Design.cited 2× |
| long-term creatine supplementation | Increases - enhanced | skeletal muscle mass index (SMMI) | Human | hemodialysis patients | 5 g creatine monohydrate + 5 g maltodextrin per day (creatine group); 10 g maltodextrin per day (placebo group). | Effect of Creatine Supplementation on Body Composition and Malnutrition-Inflammation Score in Hemodialysis Patients: An Exploratory 1-Year, Balanced, Double-Blind Design.cited 2× |
| creatine supplementation (Cr) to RT | Increases - augments gains in | muscle strength and muscle mass | Human | — | Not specified in the abstract. | Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.cited 19× |
| creatine supplementation (Cr) to RT | Increases - augments gains in | upper- and lower-body strength and muscle mass | Human | older females | Not specified in the abstract. | Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.cited 19× |
| Creatine supplementation in close proximity to resistance training | Increases - may be an important strategy for increasing | muscle mass and strength | Human | null | 0.1 g/kg cornstarch maltodextrin (placebo) administered immediately before or after resistance training. | Strategic creatine supplementation and resistance training in healthy older adults.cited 60× |
| creatine supplementation after supervised resistance training | Increases - similar changes | muscle mass | Human | older adults | 0.1g/kg creatine before or after training, 3 days/week. | Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults.cited 25× |
| creatine supplementation before supervised resistance training | Increases - similar changes | muscle mass | Human | older adults | 0.1g/kg creatine before or after training, 3 days/week. | Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults.cited 25× |
| Creatine | Increases - significantly improved | muscle mass | Human | older adults | Not Assessed | Factors influencing the efficacy of nutritional interventions on muscle mass in older adults: a systematic review and meta-analysis.cited 36× |
| creatine | Increases - seems to consistently increase or preserve | muscle mass and strength | Human | — | Not specified | Supplements with purported effects on muscle mass and strength.cited 47× |
| creatine supplementation during resistance training sessions | No effect - examine the effects | skeletal muscle mass | Human | physically active young adults | Not specified | Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults.cited 25× |
| creatine supplementation added to drop-set resistance training | Increases - significantly increased | muscle 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× |
| L-Carnitine combined with creatine and L-leucine | Increases - significantly improved | the composite score which reflects muscle mass and strength | Human | older adults | — | Efficacy of a novel formulation of L-Carnitine, creatine, and leucine on lean body mass and functional muscle strength in healthy older adults: a randomized, double-blind placebo-controlled study. |
| oral creatine (Cr) supplementation | Increases - increased | muscle mass | Human | patients with RA | Not specified (only duration mentioned). | Can Creatine Supplementation Improve Body Composition and Objective Physical Function in Rheumatoid Arthritis Patients? A Randomized Controlled Trial.cited 30× |
| creatine supplementation alone | No effect - effects | measures of muscle mass and performance, bone mineral and strength, and indices of brain health | Human | older adults | Not specified | Effects of Creatine Supplementation on Properties of Muscle, Bone, and Brain Function in Older Adults: A Narrative Review.cited 16× |
| Creatine supplementation, immediately before and immediately following resistance training | Increases - has been shown to increase | muscle mass and strength | Human | — | Not available (abstract mentions creatine dosage but not Maltodextrin). | Effect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults.cited 14× |