The effect of creatine on upper- and lower-body strength and power 💥
Data from over 1,900 participants.
The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis
Study Details
This new meta-analysis compiled data from 69 studies (1937 participants) to establish the effects of creatine on…
💪 Strength (bench/chest press, leg press, and handgrip)
💥 Power (upper and lower body)
Here are the key findings ⬇️
Key Findings
Creatine plus resistance training produced small but significant improvements in…
💪 Bench and chest press strength (+1.43 kg)
🏋️♂️ Squat strength (+5.64 kg)
🆙 Vertical jump (+1.48 cm)
⚡️ Wingate peak power (+47.81 W)
Although there were no differences observed for handgrip or leg press strength ❌
Compared to older adults, younger adults also typically saw significant improvements in…
💪 Bench and chest press
🦵 Leg press
🏋️♂️ Squat strength
Males also typically saw improvements in…
🦵 Leg press strength
🏋️♂️ Squat strength
🆙 Vertical jump
⚡️ Wingate peak power
…whereas females did not improve with creatine 🙅♀️
Conclusion
Creatine supplementation, combined with resistance training, significantly improves strength in key compound lifts (incl. bench and squat) ✅
As well as muscular power 💥
But effects are not uniform across all measures, younger males will typically see the greatest improvements 🙋♂️
Reference
https://pubmed.ncbi.nlm.nih.gov/40944139/
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