Does creatine work if you don’t train? 🧐
Will you make gains regardless?
Creatine Supplementation in Young Men Under Resistance versus Non-resistance Training: A Systematic Review and Meta-Analysis of Strength, Performance, and Lean Mass
Study Details
This new meta-analysis compiled data from 39 trials to establish the effects of creatine supplementation with / without resistance training on…
🏋️♂️ Strength
⚡️ Performance
💪 Lean mass
Here is what they found ⬇️
Key Findings
When resistance training, creatine led to significant gains in…
👉 Fat-free mass (+3.39 kg)
👉 Lean body mass (+2.70 kg)
But creatine led to no gains without resistance training ❌
Creatine also led to significantly increased…
💥 Wingate peak power (+71.27 W)
💥 Wingate mean power (+39.69 W)
…regardless of resistance-training engagement ✅
Exploratory analysis indicated that these more consistent results were observed in interventions longer than 8-weeks 🗓️
Conclusion
Creatine supplementation will lead to significant improvements in anaerobic power even without resistance-training 💥📈
Although for body composition outcomes, you NEED to train 🏋️♂️💪
Reference
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1800546/abstract
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