Research
Mixed
Creatine supplementation increases fat-free mass (FFM) and lean body mass (LBM) only when combined with resistance training (RT); it produces no significant lean mass gains in non-resistance training contexts.
If your goal is to increase muscle mass, you must lift weights. Creatine will help you gain about 3.4 kg of lean mass if you train, but it will not build muscle if you only take the supplement without resistance exercise.
GoodConditionalHIGH confidence
When using RT, creatine supplementation led to significant gains in FFM (+3.39 kg) and LBM (+2.70 kg), but not to significant gains in non-RT conditions.
Why this rating
High-certainty evidence for FFM/LBM in RT subgroup (Moderate GRADE), based on 12-15 RCTs.
Source
Creatine supplementation in young men under resistance versus non-resistance training: a systematic review and meta-analysis of strength, performance, and lean mass
Jinfa Gu et al. · Frontiers in Nutrition · 2026
Meta-analysis · 37 studies
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