Supplementswell supported · human dataDiscovery of the day
Across 63 trials in 1489 people, adding creatine to resistance training produced greater gains in upper-body strength, lower-body strength and lean mass than training alone, with no significant change in fat mass. The small rise in total body weight was mostly lean tissue, and body-fat percentage dipped slightly.
- Study design
- Meta-analysis
- Journal
- J Int Soc Sports Nutr
- Evidence
- well supported
What it shows: About as solid as sports nutrition evidence gets: results pooled from 63 trials in 1489 people, most showing the same direction of benefit. The included trials varied in diets and training backgrounds, and the hint that younger lifters gain more strength is exploratory rather than proven.Meta-analysis · J Int Soc Sports Nutr
Resistance training combined with creatine supplementation: a three-level meta-analysis of multidimensional outcomes from strength enhancement to body composition remodeling. J Int Soc Sports Nutr 2026Read the study →