Creatine’s physical and cognitive benefits are well known. As one of the most heavily researched supplements, studies have proven creatine’s ability to mitigate the effects of sleep deprivation, improve physical performance, and help build muscle.
But just how much more lean mass can you build by taking creatine? One new study compared the impacts the supplement had on trained and untrained individuals to highlight any differences.
The study
The meta-analysis, which was published in the Journal of the International Society of Sports Nutrition, sought to determine the effect creatine supplementation had on changes in body composition dependent on an individual’s training experience. ‘The objective of this meta-analysis is to quantitatively assess the impact of prior resistance experience on the efficacy of creatine supplementation in modifying body composition,’ researchers wrote.
In total, 61 trials involving 1,457 participants were included in the meta-analysis.
The results
Researchers concluded that creatine supplementation combined with resistance training significantly increases body mass and fat-free mass in both trained and untrained individuals. Trained participants saw an average increase of 1.82kg lean mass, while those who were untrained gained 1.23kg – though the mean duration of studies for the former group was 6.1 weeks, compared to 13.3 weeks for the latter.
The study concluded that the 0.59kg difference between the two groups is statistically non-significant, with researchers positing that, while no studies have directly quantified the relative contributions of water and muscle mass, trained individuals might utilise creatine more efficiently to build muscle, hence the greater gains.
Increases in fat free mass among untrained individuals, meanwhile, is reflected by water retention rather than true muscle hypertrophy. That’s because creatine isn’t capable of building significant muscle without the stimulus of resistance training. What the researchers failed to highlight, though, is that trained individuals already have more muscle, which can soak up and retain more water through creatine supplementation. As a result, the 0.59kg difference in fat free mass gains might not be purely from extra muscle.
Regardless, the effects of creatine supplementation is only positive for both groups. ‘These gains are meaningful for enhancing muscular strength, power output, and metabolic health, particularly in athletic populations and among individuals seeking to improve their body composition,’ researchers said.
What does this mean for us?
If you’re looking to get stronger and increase your muscle mass, then creatine is the perfect low-hanging fruit available to help you achieve your goals. Supplementing 5g – or, ideally, more – a day will deliver tangible benefits.
If you’re untrained but want to become stronger through resistance training, creatine will help with quicker progression. And if you’re an experienced lifter who’s shied away from creatine, then supplementing it could help break that plateau or enhance your physique.
