Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of 19 intervention studies
PubMed 33467377 · doi:10.3390/jfmk4030062
What was done
The authors conducted a meta-analysis of 19 studies totaling 609 adults aged 50 years and older to evaluate the effects of creatine supplementation combined with resistance training on fat mass compared to resistance training with placebo. They also reviewed mechanistic pathways of creatine on adipose tissue.
What was found
Older adults supplementing with creatine during resistance training experienced a significantly greater reduction in body fat percentage compared to placebo (difference of 0.55%, p = 0.04). Absolute fat mass reduction was approximately 0.5 kg greater in the creatine group, but this difference did not reach statistical significance (p = 0.13).
Why it matters
While creatine is well established for increasing lean tissue mass in older adults, this review indicates it may provide a minor additional benefit for reducing relative body fat percentage when paired with resistance training.
Limits
The observed effect size was very small (0.55% body fat reduction) and the absolute fat mass reduction (~0.5 kg) was not statistically significant. The abstract does not report study durations, creatine dosing protocols, baseline participant health status, training regimens, or measures of dietary control.
Cited by
- supports Creatine supplementation combined with resistance training decreases body fat in individuals aged 18 and older by about 1% or about 0.5 kg compared to resistance training alone.