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Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis
Systematic review of 23 RCTs: creatine plus resistance training increased upper-body strength (WMD +4.43 kg) and lower-body strength (WMD +11.35 kg) versus placebo plus training in adults under 50; subgroup narrative highlights larger signals in males than females on some tests.
Design
- Databases: MEDLINE, Scopus, Embase, SPORTDiscus through 22 May 2024
- Included: 23 RCTs (20 male-only, 2 female-only, 1 mixed); most participants <50 y
- Comparison: creatine + resistance training vs placebo + resistance training
Pooled strength (random-effects models; abstract)
- Upper-body strength: WMD +4.43 kg (p < 0.001)
- Lower-body strength: WMD +11.35 kg (p < 0.001)
Subgroup notes (abstract)
- Males: significant upper- and lower-body gains with creatine
- Females: no significant pooled gains on the included strength battery in this meta-analysis (authors discuss low female trial counts)
Evidence hygiene
Laboratory 1RM / machine tests—translate cautiously to field performance and hypertrophy questions; read ISSN position stand (kreider-2017-issn-creatine-position-stand-jissn) for safety breadth.
Publication
Candow DG, Forbes SC, Chilibeck PD, et al. Nutrients. 2024 Nov 5;16(21):3665. PMID 39519498.
Outcomes
- Upper-body strength: pooled WMD +4.43 kg (p < 0.001) for creatine vs placebo during resistance training in adults <50 years (23 RCTs).
- Lower-body strength: pooled WMD +11.35 kg (p < 0.001) for creatine vs placebo during resistance training in adults <50 years (23 RCTs).