01
META-ANALYSISPUBLISHED 2024
Creatine increased muscle mass and strength when people did resistance training.
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SUPPLEMENTS
• BACKED
Creatine for Muscle Growth
RESEARCH
- Builds muscle mass
- Boosts strength gains
- Works with weight training
- Safe long-term use
COMMUNITY
- Users report noticeable benefits like faster recovery and strength gains, though some experience side effects like stomach issues or muscle cramps.
⚠
SAFETYSafe for healthy adults; those with kidney disease should check with a doctor first.
WHAT THE RESEARCH SAYS
ALL 15 ON PUBMED ↗BASED ON 15 PUBMED STUDIES
02
SYSTEMATIC REVIEW⚠ RESULTS MAY NOT GENERALIZE EQUALLY TO PEOPLE WITH NORMAL DIETARY CREATINE INTAKE.
Creatine worked better in people who had lower natural stores, like vegetarians.
03
RANDOMIZED CONTROLLED TRIAL⚠ SMALL SAMPLE SIZE (10 PER GROUP); EFFECTS MEASURED ONLY OVER 8 WEEKS.
Creatine with resistance training increased both muscle mass and strength in young adults.
04
RANDOMIZED CONTROLLED TRIAL⚠ SMALL SAMPLE SIZE; ONLY 18 PARTICIPANTS; SHORT SUPPLEMENTATION PERIOD.
Creatine did not harm blood or kidney function in resistance trainers.
WHAT PEOPLE SAY
READ THREADS ON REDDIT ↗COMMUNITY SENTIMENT
72% positive
“I’m going to second taking 10g. I was doing 5g for over a year and I definitely felt the effects; stronger in the gym, energy, etc. I decided to up it at the beginning of this year and I feel a genuine difference taking 10g. A big one I didn’t expect was it sort of cleared the noise in my head. I’ve dealt with anxiety for a lot of my life and 10g seemed to clear my head so well, it’s great. Only drawback id say is it can be rough on the stomach but it doesn’t last long.”
U/BAMBOOFLOW ↗“It seems to make my insomnia worse but I’m not certain it’s related. It definitely causes cramps, even though I drink at least 1.5 gallons of water per day. I was taking around 8 grams a day though, because I’m 6’3 and 265lbs. I’m taking a month off it and I’ll start taking 3grams a day to see if I still have side effects.”
U/BEANYBRAINY ↗“The one benefit I noticed from creatine was when I ran out and stopped taking it for a day or two; much longer recovery time. I am very active and was pretty sore every day before starting to take it. Once I started taking it I was less sore/recovered faster, but I just thought I was gaining strength. When I ran out and didn't have it, I was almost immediately back to being sore again.”
U/HOT_HO11OW_POINT ↗COMMENTS
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