Research
Energy balance
Creatine supplementation does not significantly affect fat mass (FM), BMI, or body fat percentage (BFP) in the general population, although specific loading protocols with maintenance phases may lead to modest BFP reductions.
Do not take creatine expecting it to burn fat or change your body fat percentage. It will not significantly affect your fat mass or BMI. Its primary benefit is adding lean muscle mass when combined with resistance training.
StrongRefutesHIGH confidence
Cr supplementation had no significant effect on FM (WMD, 0.15 kg; 95% CI, −0.24, 0.54; p = 0.462)... Cr supplementation did not significantly affect BMI (WMD: 0.36 kg/m²; 95% CI: −0.09, 0.81; p = 0.117)... Cr supplementation did not significantly affect BFP (WMD: −0.05%; 95% CI: −0.32, 0.21; p = 0.701)... Notably, subgroup analysis indicated that Cr supplementation loading protocols, including a maintenance phase, were associated with a modest but significant reduction in BFP
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
Meta-analysis · 61 studiesCited 1×
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