Mixed
Creatine supplementation combined with resistance training significantly increases fat-free mass (FFM) and body mass in both novice and experienced lifters, with experienced lifters gaining approximately 0.6 kg more FFM than novices, though this difference is not statistically significant.
If you are lifting weights, adding creatine will help you gain more muscle and body weight than training alone. This benefit applies whether you are just starting out or have been training for years. While experienced lifters might gain slightly more muscle than beginners, the difference isn't statistically significant, meaning creatine is a valuable tool for everyone.
A pooled analysis of 61 trials revealed that Cr supplementation significantly increased FFM (weighted mean difference [WMD]: 1.39 kg; 95% confidence interval (CI): 1.07,1.70; p < 0.001) and body mass (WMD: 0.89 kg; 95% CI: 0.76,1.01; p < 0.001)... Trained individuals exhibited greater, though non-significant, gains in FFM (1.82 vs. 1.23 kg) compared with untrained participants... The increase in FFM was approximately 0.6 kg (≈50%) greater in experienced participants; however, this between-group difference was not statistically significant.
Why this rating
Based on a systematic review and dose-response meta-analysis of 61 controlled trials.
Source
Creatine supplementation and resistance training: a comparison between novice and experienced lifters - a systematic review and dose-response meta-analysis
Damoon Ashtary‐Larky et al. · Journal of the International Society of Sports Nutrition · 2025
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