Review of studies · Supplements / medicine · 8 Apr 2026
In men 18–30, creatine added lean mass only when paired with resistance training
Source: Frontiers in Nutrition
What the research found
Study (systematic review and meta-analysis). Gu, Li, Xiao and Zhang pooled 37 randomized trials in healthy men aged 18–30 (Frontiers in Nutrition 13:1800546, doi 10.3389/fnut.2026.1800546). With resistance training, creatine raised fat-free mass about 3.39 kg and lean body mass about 2.70 kg; those composition gains were not significant without resistance training. Wingate anaerobic power improved in both training contexts. Catch-up farm of a 2026 meta not previously in the archive. Educational supplement notes, not a substitute for training.
Evidence level: Review of studies. This is among the stronger kinds of evidence, but one study rarely settles a question.
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