Study type: Meta-analysisConfidence: High

Creatine supplementation augments gains in strength and lean mass from resistance training (meta-analysis)

Chilibeck PD, et al.

Year2017

Sample sizen=357

JournalOpen Access Journal of Sports Medicine

AuthorsChilibeck PD, et al.

High-confidence evidence from multiple solid studies

Summary

A pooled analysis of RCTs in older adults. Adding creatine to resistance training produced significantly greater gains in lean mass and upper/lower-body strength than placebo.

Source (read the original)

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DOI: 10.2147/OAJSM.S123529

Key Findings

Key findings

Key point

1
Significantly greater lean-mass gains with creatine
2
Added strength benefit in both upper and lower body
3
No serious adverse events reported

Related supplements

Creatine

Improved high-intensity, repeated-effort performance

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Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)

British Journal of Sports Medicine, 2018

A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.

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Last checked: 2026-06-18