You gain about 1.14kg more lean mass lifting with creatine
Pooling 12 trials in adults under 50, about 7g of creatine a day alongside resistance training left 1.14kg more lean mass and 0.73kg less fat than placebo.
What the study found
Creatine adds about 1.14kg of lean mass on top of training
Lifting builds the muscle; creatine adds a little more on top. Pooling 12 trials in adults under 50, about 7g of creatine a day alongside resistance training left them with 1.14kg more lean mass and 0.73kg less fat than the same training on placebo.
The caveat · The fat loss could be near nothing
The lean-mass figure is the solid one; the fat-loss figure ran anywhere from 1.34kg down to 0.11kg, close enough to nothing at one end that the effect there is unsettled. Everyone pooled here was under 50. In a small share of the trials, how people were assigned or assessed left room for the result to tilt.