The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized controlled trials
PubMed 39074168 · doi:10.1519/JSC.0000000000004862
What was done
A preregistered systematic review and random-effects meta-analysis evaluated the effect of creatine supplementation combined with resistance training on body composition in adults younger than 50 years. From 1,694 screened records, 12 studies were included. The primary outcome was lean body mass (LBM); secondary outcomes were body fat percentage and body fat mass (kg). Subgroup analyses evaluated participant training status and concurrent carbohydrate consumption, and meta-regression evaluated the effect of total training volume.
What was found
Compared with resistance training alone, creatine supplementation increased LBM by 1.14 kg (95% CI 0.69 to 1.59), decreased body fat percentage by -0.88% (95% CI -1.66 to -0.11), and decreased body fat mass by -0.73 kg (95% CI -1.34 to -0.11). Subgroup analyses showed no differences by training status or carbohydrate co-ingestion. Training volume was not associated with effect size across outcomes.
Why it matters
This meta-analysis quantifies the additional body composition benefits of creatine during resistance training in young to middle-aged adults, demonstrating lean mass gains and modest fat loss without need for concurrent carbohydrate ingestion.
Limits
The analysis included only 12 studies, and 48% had methodological limitations (41% some concerns, 7% high risk of bias). Total participant sample size and study durations were not stated in the abstract. Findings are restricted to adults under 50 years of age.