Evidence-backed FAQ
Does creatine help build muscle?
Direct answer
Creatine may add a modest increase in lean body mass when combined with resistance training. Meta-analyses report about 1 kg of additional lean mass on average versus training alone, while creatine without exercise did not significantly increase lean body mass.[1], [2]
What the evidence shows
The strongest evidence comes from pooled randomized trials in people participating in resistance training; the result is a group average, not an expected individual outcome.[1], [2]
Important limitations
Trials differed in population, dose, duration, and training design, and subgroup findings remain uncertain.[1], [2]
Related questions
- Does creatine build muscle without exercise?
- How large is the average effect?
Read the full evidence summary
This FAQ is the concise answer. The linked research page provides the full study context, populations, doses, outcomes, and limitations.
References
- The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.. Journal of Strength and Conditioning Research. 2024. Systematic review and meta-analysis View source →
- Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.. Nutrition (Burbank, Los Angeles County, Calif.). 2022. Systematic review and meta-analysis View source →