Research
Mixed
Creatine supplementation significantly augments lean mass gains (0.36%/wk) and strength gains (1.09%/wk) during resistance training compared to placebo.
Take creatine monohydrate. A common protocol is 20g/day for 5-7 days, then 5g/day. It reliably adds lean mass and strength when combined with resistance training. It is safe for healthy adults.
GoodSupportsHIGH confidence
Creatine and (cid:1)-hydroxy-(cid:1)-methylbutyrate (HMB) were found to significantly increase net lean mass gains of 0.36 and 0.28%/wk and strength gains of 1.09 and 1.40%/wk (P (cid:2) 0.05), respectively.
Why this rating
Meta-analysis of 18 studies, though average quality score was low (36.4%).
Source
Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis
Steven Nissen et al. · Journal of Applied Physiology · 2003
Meta-analysis · 48 studiesCited 258×
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