Creatine and resistance training: greater strength, without demonstrated fat loss

What the researchers compared

The researchers pooled 63 studies comparing resistance training combined with creatine supplementation with the same type of training without creatine. Their literature search covers publications available through April 21, 2025.

The review examines upper- and lower-body strength, lean mass, fat mass, body fat percentage and total body weight. It also explores the influence of age, sex, training experience and supplementation regimens. The abstract does not specify the overall duration of the interventions or detailed participant characteristics.

A benefit for strength, a more modest effect on lean mass

Compared with resistance training alone, combining it with creatine has a statistically significant effect on upper- and lower-body strength. The standardized effect sizes, expressed as Hedges’ g, are 0.54 and 0.55, respectively. For lean mass, the effect is more modest, at 0.30.

These values allow results measured on different scales to be compared. They do not represent additional kilograms lifted or kilograms of muscle gained. The abstract does not provide absolute effects or confidence intervals that would clarify the practical magnitude and uncertainty of these gains.

Less fat as a proportion, not necessarily in quantity

Total body weight increases slightly and body fat percentage decreases slightly. However, the difference in fat mass between the groups is not statistically significant.

These results are not contradictory: an increase in lean mass can reduce the relative proportion of fat without reducing its quantity. The authors attribute the weight increase mainly to gains in lean mass. This review therefore does not justify presenting creatine as a supplement intended to promote fat loss.

The analyses do not establish an optimal protocol

Exploratory analyses suggest larger effects on strength in studies involving younger participants. But age groups are unevenly represented, and many comparisons were performed. This signal does not allow the benefit to be predicted based on your age.

Supplementation and training variables showed no consistent significant influence on the results. This does not demonstrate that all doses or regimens are equivalent. The abstract also highlights nutritional intake and training histories that were heterogeneous and incompletely reported.

What we can take away

This review supports a benefit of creatine alongside resistance training for strength and lean mass. It does not demonstrate a loss of fat mass or establish an optimal protocol.