Research
Micronutrients & recovery
Oral creatine monohydrate supplementation (20g/day loading followed by 2g/day maintenance) combined with resistance training significantly increases fat-free mass, upper arm muscle area, and 1RM strength compared to resistance training alone.
If you are an experienced lifter, adding creatine monohydrate to your routine can help you gain more strength and muscle mass than training alone. Start with 20g per day for 5 days, then drop to 2g per day. Ensure you are doing resistance training consistently.
GoodSupportsHIGH confidence
Creatine supplementation during arm flexor strength training lead to greater increases in arm flexor muscular strength, upper arm muscle area, and fat-free mass than strength training alone.
Why this rating
Double-blind, placebo-controlled trial with experienced subjects, though limited to a specific muscle group (arm flexors) and short duration (6 weeks).
Source
Effects of oral creatine supplementation on muscular strength and body composition
M. DANIEL BECQUE et al. · Medicine & Science in Sports & Exercise · 2000
rct · n=23Cited 169×
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