Creatine increased fat-free mass, without a clear advantage for experienced lifters
A review of controlled trials found gains alongside resistance training, but training experience did not significantly distinguish the fat-free-mass response.
Based on the published abstract. The full paper may contain additional methods, results and limitations.
The 30-second takeaway
Creatine supplementation alongside resistance training increased fat-free mass compared with placebo in the pooled analysis. Experienced lifters had a numerically larger gain than novices, but the difference between these groups was not statistically significant. This abstract-based result does not establish that training experience determines the benefit or that higher doses produce better outcomes.
The abstract omits treatment-duration ranges, participant characteristics and detailed dose-response estimates. Fat-free mass was a body-composition outcome; corresponding estimates for strength or physical function are not provided.
What researchers found
Weighted mean difference in fat-free mass
Creatine versus placebo alongside resistance training; 95% confidence interval: 1.07 to 1.70 kg. Supplementation duration is not reported in the abstract.
What else was measured
The review evaluated body composition as well as whether prior lifting experience changed the response. Overall body mass also increased, while fat mass, body mass index and body-fat percentage showed no statistically significant effects.
What dose analyses can establish
The authors detected relationships between dose and changes in body mass and body mass index. These findings do not establish an optimal dose or show that a higher dose improves fat-free mass more.
The original publication
Creatine supplementation and resistance training: a comparison between novice and experienced lifters - a systematic review and dose-response meta-analysis.
Ashtary-Larky D, Mohammadi S, Hajizadeh L et al.
J Int Soc Sports Nutr · 2025
- PubMed ID
- 41433021
- Record checked
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