Research
Mixed
Creatine supplementation combined with resistance training increases fat-free mass and strength in older adults more than resistance training alone.
If you are over 60 and doing resistance training, adding creatine monohydrate (5g daily) will help you build more muscle and get stronger than exercise alone. It does not add fat.
GoodSupportsHIGH confidence
Cr + RT increased total body mass (P = 0.004) and fat-free mass (P < 0.0001) with no effect on fat mass as compared with RT alone. Cr + RT increased chest press (P = 0.004) and leg press (P = 0.02) one-repetition maximum to a greater extent than RT alone
Why this rating
Meta-analysis of 10 randomized controlled trials, though heterogeneity was present.
Source
Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis
Michaela C. Devries et al. · Medicine & Science in Sports & Exercise · 2014
Meta-analysis · 10 studiesCited 233×
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