Meta-Analysis: Resistance Training Plus Creatine Linked to More Strength and Lean Mass
A three-level meta-analysis of 63 randomised trials with a total of 1,489 adults compared resistance training with creatine and resistance training with placebo. With creatine, muscle strength increased more (moderate effect), and so did lean mass (small effect). Fat mass did not change significantly; the slight gain in body weight was mainly due to lean mass.
1. What the Research Says
The authors searched five databases up to April 2025. Only trials testing creatine on its own, without other active supplements, against a placebo were included. Younger participants tended to gain more strength than older ones; this comes from an exploratory sub-analysis with unevenly sized age groups and is only a hint. Dose, dosing schedule and duration made no clear difference to the results.
2. How It Fits Earlier Research
The finding is in line with earlier meta-analyses, which also found that adding creatine to resistance training increases strength and lean mass somewhat more than training alone, in younger and older adults. The picture for fat mass is less consistent: one earlier analysis found a small decrease, while the new review found only a slightly lower body fat percentage. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. (2017) · Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. (2017) · The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis. (2024)
3. Source
Full evidence overview: Creatine
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