The Summary
A meta-analysis of 63 studies involving 1,489 participants evaluated the effects of combining resistance training with creatine supplementation. Compared to resistance training alone, adding creatine significantly increased upper-body and lower-body strength, lean body mass, and total body weight, while modestly reducing body-fat percentage. Total fat mass was not significantly affected, indicating weight gain was driven by lean tissue. Younger participants appeared to experience greater strength gains, whereas variations in dosing strategies, daily doses, and training frequency did not significantly alter the outcomes.
Why this is interesting
While creatine is popular, debates persist regarding whether weight gain reflects lean tissue or excess fat, and whether complex dosing routines matter. This comprehensive meta-analysis confirms that adding creatine to resistance training drives genuine strength and lean muscle gains without increasing fat mass. Furthermore, specific dosing regimens or training schedules made little difference, meaning simple, consistent usage is effective. For gym-goers looking to maximize their workouts, these findings reaffirm that creatine is one of the most reliable tools to enhance physical performance and body composition.