Mixed
Creatine supplementation combined with resistance training produces a small but statistically significant increase in regional skeletal muscle hypertrophy (measured by direct imaging like MRI/ultrasound) compared to resistance training alone.
If you are lifting weights, adding creatine (3-5g daily or 0.1g/kg) will likely help you build a small amount of extra muscle compared to lifting alone. The effect is small, not massive, but it is real and supported by direct imaging studies. It works for both young and older adults, though the benefit may be slightly larger in younger individuals.
the results suggest that creatine supplementation combined with RT promotes a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.
Why this rating
Systematic review and meta-analysis of 10 RCTs with moderate-to-good quality scores.
Source
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis
Ryan Burke et al. · Nutrients · 2023
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