Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults.
Scott C Forbes; Darren G Candow; Sergej M Ostojic; Michael D Roberts; Philip D Chilibeck
Nutrients, 2021
SR / meta-analysisCC BYData current as of 25 Oct 2026
Abstract
Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5-7 days), and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.
Source: PubMed. Shown under the article’s CC BY licence.
Where this study is used
- Creatine monohydrate supplementation: Lean / fat-free mass (Older adults) — High. Counted in the grade.
- Creatine monohydrate supplementation: Lower-body strength (Older adults) — Moderate. Counted in the grade.
- Creatine monohydrate supplementation: Upper-body strength (Older adults) — High. Counted in the grade.
Extracted values
AI-assisted extraction: each number comes with the sentence it was read from.
- Studies pooled
- 20
- Funding
- This research received no external funding.
| Field | Value | Source sentence |
|---|---|---|
| Review question | Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day vs. higher: >5 g/day), with and without a creatine-loading phase (20 g/day for 5–7 days, and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. | Show quote for Review questionTherefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, Located at |
| Population | healthy and chronic disease participants with a mean age >50 years of age | Show quote for Populationhealthy and chronic disease participants with a mean age >50 years of age Located at |