Creatine for Muscle Size Key findings:
- Creatine for muscle size: The study shows that creatine supplementation significantly enhances lean body mass (LBM) when combined with resistance training, resulting in an average increase of 2.5 lbs. compared to training alone.
- Fat loss: Creatine supplementation also helps reduce body fat percentage by 0.88% and body fat mass by 1.6 pounds, making it effective for improving body composition alongside muscle gains.
- Carbohydrate intake: The research found that consuming carbohydrates with creatine did not significantly improve muscle gains, meaning creatine alone is enough to maximize muscle growth results.
Understanding the Power of Creatine for Muscle Size
Creatine and muscle mass are two things almost every gym-goer is interested in maximizing. We all know resistance training is key for building muscle and losing body fat. But what if there was a way to enhance those gains even further? Supplements have come and gone over the years, but nothing has consistently shown the power to build muscle like creatine. A new study published in the Journal of Strength and Conditioning Research titled “The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition” suggests that creatine supplementation might be the answer for even more muscle growth.1
A Review of the Literature on Creatine Supplementation and Muscle Gains
The role of creatine supplementation in enhancing muscle hypertrophy and strength has been extensively studied in resistance training. Additionally, creatine activates anabolic pathways, such as the IGF-1 signaling pathway, further promoting muscle growth.2 A 2023 study explored the impact of creatine and resistance training on muscle hypertrophy. This systematic review and meta-analysis found that creatine supplementation, combined with resistance training, significantly increased muscle size, especially in younger adults.3
Numerous studies highlight the effectiveness of using creatine for muscle size:
- A 2021 study reported that creatine supplementation resulted in an average increase of approximately 2.6 to 2.8 lbs. of lean muscle mass in older adults undergoing resistance training compared to placebo groups.4
- In a randomized controlled trial, older adults supplemented with creatine alongside resistance training experienced an increase in muscle mass of about 3.09 lbs. over 12 weeks.5
- The effects of creatine for muscle size are not limited to young adults. In a study, elderly participants who engaged in resistance training and supplemented with creatine saw an increase in lean mass of approximately 3.96 lbs, compared to a 1.32 lb increase in those who only performed resistance training without supplementation.6
- A systematic review included 22 studies with a total of 721 participants, revealing that creatine supplementation during resistance training resulted in greater increases in lean tissue mass compared to placebo. The review highlighted that the average increase in muscle mass across studies was approximately 3.02 lbs., reinforcing the consistent efficacy of creatine in promoting muscle hypertrophy.7
Recent Study: Creatine for Muscle Size in Adults Under 50
In the new study by Desai et al., researchers analyzed how creatine impacted body composition in adults under 50. Their meta-analysis included 12 studies and over 1,600 participants, focusing on lean body mass (LBM), body fat percentage, and fat mass. Participants engaged in resistance training routines, performing exercises like squats and deadlifts while supplementing with creatine, consuming around 7 grams daily. Some used carbohydrate drinks with creatine for muscle size, while others did not.
Dietary intake was controlled to ensure participants consumed enough protein and calories to support muscle growth. Subgroup analyses examined differences between participants who used carbohydrates with creatine and those who didn’t and the effects of varying training intensities.
Creatine for Muscle Size Shows Promising Results
The findings were clear: Creatine supplementation increased lean body mass by 2.5 lbs compared to resistance training alone. Participants also saw a reduction in body fat percentage by 0.88% and a decrease in fat mass by 1.6 lbs. These results confirm that creatine is effective in promoting muscle growth and aids in fat loss. This study further solidifies the reputation of creatine for muscle size enhancement.
Interestingly, there was no significant difference between participants who combined creatine with carbohydrates and those who didn’t, suggesting that creatine alone is enough to maximize results. The findings of Delpino et al. further support these conclusions, demonstrating that creatine supplementation resulted in 2.6 pounds more hypertrophy in adults younger than 48 years when compared to those who only underwent resistance training without creatine.9
Discussion: What Do These Results Mean?
This study adds to the growing body of evidence that creatine is one of the most effective supplements for building muscle. It supports previous findings that creatine supplementation and resistance training significantly enhance muscle hypertrophy and fat reduction. Creatine supplementation has been shown to improve overall body composition by increasing LBM while reducing body fat. The International Society of Sports Nutrition stated that creatine is the most effective dietary supplement to enhance training-based gains in lean body mass (LBM). Their position stand reports that creatine can increase LBM by up to 4.4 pounds more than resistance training (RT) alone. These findings are crucial for those looking to optimize both muscle size and body composition. Using creatine for muscle size increases in a no brainer, its one of the few supplements that have been shown to work.
Practical Applications: How to Use Creatine for Muscle Size
For those looking to maximize muscle gains, the results of this study are clear. Using creatine for muscle size is a powerful tool when combined with resistance training. A daily dose of 7 grams or 0.3 grams per kilogram of body weight is sufficient to see significant gains in muscle mass and reductions in fat.
One of the most significant takeaways from this research is that you do not need to pair creatine with carbohydrates to achieve optimal results. This simplifies supplementation and makes creatine an easy addition to any fitness regimen. Creatine’s versatility also makes it an excellent choice for athletes across different demographics, from younger athletes to older adults.
References
1 Desai, I. et al. The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis. J Strength Cond Res (2024). https://doi.org/10.1519/jsc.0000000000004862
2 Ferretti, R. et al. High-Fat Diet Suppresses the Positive Effect of Creatine Supplementation on Skeletal Muscle Function by Reducing Protein Expression of IGF-PI3K-AKT-mTOR Pathway. Plos One 13, e0199728 (2018). https://doi.org/10.1371/journal.pone.0199728
3 Burke, R. et al. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients 15 (2023). https://doi.org/10.3390/nu15092116
4 Forbes, S. C., Candow, D. G., Ostojić, S. M., Roberts, M. D. & Chilibeck, P. D. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients 13, 1912 (2021). https://doi.org/10.3390/nu13061912
5 Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C. & Farthing, J. P. Strategic Creatine Supplementation and Resistance Training in Healthy Older Adults. Applied Physiology Nutrition and Metabolism 40, 689-694 (2015). https://doi.org/10.1139/apnm-2014-0498
6 Pinto, C. L., Botelho, P. B., Carneiro, J. A. & Mota, J. F. Impact of Creatine Supplementation in Combination With Resistance Training on Lean Mass in the Elderly. Journal of Cachexia Sarcopenia and Muscle 7, 413-421 (2016). https://doi.org/10.1002/jcsm.12094
7 Chilibeck, P. D., Kaviani, M., Candow, D. G. & Zello, G. A. Effect of Creatine Supplementation During Resistance Training on Lean Tissue Mass and Muscular Strength in Older Adults: A Meta-Analysis. Open Access Journal of Sports Medicine Volume 8, 213-226 (2017). https://doi.org/10.2147/oajsm.s123529
8. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w. https://doi.org/10.1186/s12970-021-00412-w
9.Felipe M. Delpino, Lílian M. Figueiredo, Scott C. Forbes, Darren G. Candow, Heitor O. Santos, Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials, Nutrition, Volumes 103–104, 2022, 111791, ISSN 0899-9007, https://doi.org/10.1016/j.nut.2022.111791.
