Mixed
Long-term creatine supplementation (20g/day loading followed by 5g/day maintenance) combined with resistance training significantly enhances muscle strength gains, intermittent exercise capacity, and fat-free mass compared to resistance training alone in sedentary females.
If you are new to resistance training, adding 5 grams of creatine monohydrate daily to your routine will help you build more muscle and strength than training alone. You do not need to do a high-dose loading phase; just take 5 grams every day. This benefit is seen in both men and women, though this specific study focused on sedentary young women.
Compared with placebo, maximal strength of the muscle groups trained, maximal intermittent exercise capacity of the arm flexors, and fat-free mass were increased 20–25, 10–25, and 60% more (P < 0.05), respectively, during creatine supplementation.
Why this rating
Double-blind, placebo-controlled trial with clear statistical significance, though limited to a specific demographic (sedentary young females).
Source
Long-term creatine intake is beneficial to muscle performance during resistance training
Katleen Vandenberghe et al. · Journal of Applied Physiology · 1997
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