Influence of creatine supplementation on muscle mass and strength with resistance training: a systematic review and meta-analysis
Delpino, Figueiredo, Forbes, Candow & Santos (2022) · Clinical Nutrition
Topics: Muscle & Body Composition, Strength & Power
- Study type: Meta-analysis
- Population: Resistance-trained adults
- Sample: 16+ RCTs pooled
- Dose: 3-5 g/day with training
- Duration: Varied
- Published: 2022
What the study found
A modern meta-analysis confirming that combining creatine with resistance training produces greater increases in muscle mass and strength than resistance training alone, across a range of ages and populations.
Key findings
- Greater gains in lean/muscle mass with creatine plus training versus training alone.
- Greater strength improvements with the combination.
- Consistent with decades of prior evidence.
The practical takeaway
Creatine plus lifting beats lifting alone — the single most reliable finding in the entire creatine literature.