Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis
Lanhers, Pereira, Naughton, Trousselard, Lesage & Dutheil (2017) · Sports Medicine
Topics: Strength & Power
- Study type: Meta-analysis
- Population: Training adults
- Sample: Multiple RCTs pooled
- Dose: Loading and/or maintenance
- Duration: Varied
- Published: 2017
What the study found
The companion meta-analysis to the lower-limb review, this one confirmed creatine significantly improves upper-limb strength performance, with the clearest benefit in exercise bouts of 3 minutes or less.
Key findings
- Significant improvement in upper-limb strength versus placebo.
- Benefit was strongest for short-duration efforts (under 3 minutes).
- Consistent with creatine's role in the phosphocreatine energy system.
The practical takeaway
Bench press, rows, presses — upper-body strength improves with creatine just as reliably as the lower body.