Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis
Chilibeck, Kaviani, Candow & Zello (2017) · Open Access Journal of Sports Medicine
Topics: Aging & Sarcopenia, Muscle & Body Composition, Strength & Power
- Study type: Meta-analysis
- Population: Older adults in resistance training
- Sample: 10+ RCTs pooled
- Dose: Typically 3-5 g/day with training
- Duration: 7-52 weeks
- Published: 2017
What the study found
This meta-analysis pooled trials of older adults doing resistance training and found that adding creatine produced greater gains in lean tissue mass and strength than training alone — a key finding for combating age-related muscle loss (sarcopenia).
Key findings
- Greater increase in lean tissue mass versus training plus placebo.
- Greater gains in chest-press and leg-press strength.
- Supports creatine plus resistance training as a sarcopenia countermeasure.
The practical takeaway
For older adults lifting weights, creatine meaningfully amplifies muscle and strength gains — one of its most practical uses.