The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized controlled trials
PubMed 40944139 · doi:10.3390/nu17172748
What was done
A systematic review and random-effects meta-analysis of randomized controlled trials was conducted via PubMed, Scopus, and Web of Science through September 21, 2024. The authors evaluated the effects of creatine supplementation (with or without exercise) compared to placebo on upper- and lower-body strength (bench/chest press, squat, leg press, handgrip) and power (vertical jump, Wingate peak power) in adults. A total of 69 studies comprising 1,937 participants were included, with subgroup analyses based on age, sex, training status, dosage, duration, and exercise frequency.
What was found
Creatine combined with resistance training yielded statistically significant improvements compared to placebo in: - Bench and chest press strength: weighted mean difference (WMD) = 1.43 kg (p = 0.002) - Squat strength: WMD = 5.64 kg (p = 0.001) - Vertical jump height: WMD = 1.48 cm (p = 0.01) - Wingate peak power: WMD = 47.81 W (p = 0.004) No significant overall differences were observed for handgrip strength (WMD = 4.26 kg, p = 0.10) or leg press strength (WMD = 3.129 kg, p = 0.11). Subgroup analyses: - Age: Younger adults had significant gains in bench/chest press (WMD = 1.81 kg, p = 0.002), leg press (WMD = 8.30 kg, p = 0.004), and squat strength (WMD = 6.46 kg, p = 0.001), while older adults did not show significant improvements. - Sex: Males showed significant improvements in leg press (WMD = 9.79 kg, p = 0.001), squat strength (WMD = 6.43 kg, p = 0.001), vertical jump (WMD = 1.52 cm, p = 0.04), and Wingate peak power (WMD = 55.31 W, p = 0.001); these effects were not statistically significant in females.
Why it matters
This review quantifies creatine's ergogenic effect across specific movements, confirming robust benefits for multi-joint compound strength and power. It also demonstrates that responsiveness or current trial evidence differs by sex and age demographic.
Limits
Women and older adults remain underrepresented, limiting the power to detect true effects in these groups. Testing protocols and study designs varied across included trials (notably for leg press). Exact 95% confidence intervals, adverse events, and dietary control were not reported in the abstract.
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