Creatine for muscle strength - new meta-analysis 💪
The most up-to-date findings on creatine.
Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review
Study Details
This new meta-analysis compiled data from 14 studies (523 participants) to investigate the effects of creatine on muscle strength 📚
💊 Creatine dose ranges from 2.5 - 23.55 g/day
Doses were categorised into…
📉 Low-dose: 2.5 - 7.56 g/day
📈 High-dose: 19.5 - 23.55 g/day
Here is what they found ⬇️
Key Findings
Overall, creatine led to significantly improved strength gains vs placebo ✅
Further subgroup analysis revealed that…
🙋♂️ Untrained individuals had greater muscle strength improvements vs trained
⚖️ Low-to-moderate dose group showed better effects than the high-dose group
⚡️ High-intensity training had more significant effect sizes than low-intensity training
❌ No definitive conclusions were reached on muscle strength improvements between middle-aged/elderly and young populations
Conclusion
Creatine supplementation leads to significant improvements in muscle strength 💪
But gains will likely be better if one is untrained, uses a low-moderate (up to 7.5 g/day) dose and engages in high-intensity training 📈
Reference
https://pubmed.ncbi.nlm.nih.gov/41328071/
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