Creatine is the only strength supplement conclusively shown to improve strength training performance. But how much? A new meta-analysis of 12 studies provides the answer.

Muscle gain and fat loss

The analysis calculated that creatine users experienced on average a greater increase in lean muscle mass, namely 1.1 kg, and also a greater fat loss, namely 0.7 kg.

The 1.1 muscle gain is in line with many other studies. However, the fat loss is probably a result of the higher energy consumption due to larger muscle mass on the one hand and of the higher training volumes that were visible in the analysis on the other hand.

In any case, creatine use clearly benefits body composition.

Differences

Keep in mind that creatine response varies greatly from person to person, largely based on how much creatine your body naturally stores: the less you store, the more you can benefit from supplementation. About 1 in 3 people don’t experience significant gains.

No miracle cure

Also remember: creatine is not a miracle cure. The extent to which you build muscle mass depends on how your training, rest and nutrition are programmed.

Creatine is at most a small support when you notice that you are making gains less quickly. This is usually the case after one year of serious strength training. And even then it is a supplement with which you can at most build muscle mass a little faster. Non-creatine users can ultimately achieve just as much muscle growth.