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The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review
Imtiaz Desai1, Michael A Wewege1,2, Matthew D Jones1,2
1School of Health Sciences, University of New South Wales, Sydney, Australia.
Journal of Strength and Conditioning Research
|July 29, 2024
Summary
Creatine supplementation significantly enhances body composition changes from resistance training. Adults under 50 can expect increased lean body mass and reduced body fat with creatine alongside exercise.
Area of Science:
- Exercise Physiology
- Nutritional Biochemistry
- Sports Science
Background:
- Resistance training (RT) is a primary stimulus for muscle hypertrophy and improved body composition.
- Creatine is a popular supplement purported to enhance RT outcomes.
- The specific impact of creatine on body composition changes in adults under 50 requires systematic evaluation.
Purpose of the Study:
- To systematically review and meta-analyze the effect of creatine supplementation on body composition changes.
- To determine the added benefit of creatine when combined with resistance training in adults younger than 50 years.
Main Methods:
- A systematic review and random-effects meta-analysis of randomized controlled trials.
- Inclusion criteria focused on adults under 50 undergoing resistance training.
- Primary outcomes included lean body mass, body fat percentage, and body fat mass.
Main Results:
- Creatine supplementation, combined with RT, significantly increased lean body mass by 1.14 kg.
- Creatine also significantly reduced body fat percentage by -0.88% and body fat mass by -0.73 kg.
- No significant differences were observed based on training status or co-ingestion of carbohydrates.
Conclusions:
- Creatine supplementation provides a significant added benefit to resistance training for improving body composition in adults under 50.
- Daily creatine intake of 7 g or 0.3 g/kg body mass is associated with substantial increases in lean mass and reductions in fat mass.
- Concurrent carbohydrate intake does not appear to augment the positive effects of creatine on muscle hypertrophy.
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