Creatine for body composition - novice vs experienced lifters 💪
Who gains most from using creatine?
Creatine supplementation and resistance training: a comparison between novice and experienced lifters - a systematic review and dose-response meta-analysis
Study Details
This new meta-analysis compiled data from 61 studies (1457 participants) to establish the effects of creatine on…
👉 Body mass
👉 Body mass index (BMI)
👉 Fat free mass (FFM)
👉 Fat mass (FM)
👉 Body fat percentage (BFP)
…investigating differences in effects between untrained and experienced resistance trained individuals 🔍
Key Findings
Across both groups, creatine led to significantly increased…
💪 FFM (+1.39 kg)
⚖️ Body mass (0.89 kg)
…without significant effects on FM, BMI, BFP.
Subgroup analysis revealed that experienced lifters gained more FFM than novice lifters (1.82 vs 1.23 kg) 📈
Although this was a non-significant difference ❎
💊 Greater doses of creatine (>5 g/day) were associated with greater changes in body mass (⬆️) and BMI (⬆️)
🗓️ Longer supplementation duration (>30 days) were associated with greater changes in BFP (⬇️) and body mass (⬇️)
Conclusion
Experienced lifters may experience greater proportions of muscle mass gain after creatine supplementation 🧐
Although evidence suggests that anyone supplementing with creatine will likely make gains, especially with greater doses and for longer periods of time ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41433021/
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