Creatine supplementation in young men under resistance versus non-resistance training: a systematic review and meta-analysis of strength, performance, and lean mass.

Plain-language summary

This study set out to see if creatine supplements work differently when taken with resistance training versus other types of exercise. It pooled data from 39 trials in healthy men aged 18-30, comparing creatine's effects on strength, performance, and lean mass in resistance training (RT) versus non-RT contexts. Creatine boosted anaerobic power (like sprint performance) in both training types, but gains in lean body mass and fat-free mass only showed up with resistance training. The review suggests that how you train shapes creatine's body-composition benefits, though its performance perks are more universal.

Key findings

• Creatine increased lean body mass (+2.7 kg) and fat-free mass (+3.4 kg) only with resistance training.
• Vertical jump height (CMJ) improved by 2.9 cm, but results varied widely across studies.
• Longer creatine use (8+ weeks) may lead to more consistent muscle gains.