Creatine is widely recognized for its various physical and cognitive advantages. As one of the most extensively studied supplements, it has been shown to reduce the impacts of sleep deprivation, enhance physical performance, and facilitate the process to build muscle.
But how much additional lean mass can you achieve by using creatine? A recent study has investigated the effects of this supplement on both trained and untrained individuals to note any distinctions.
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<h2 title="The Study" data-anchor-id="the-study" class="body-h2 css-1gywm4a emt9r7s1">The Study</h2>
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Published in the <a href="https://www.tandfonline.com/doi/full/10.1080/15502783.2025.2586523#abstract" target="_blank" data-vars-ga-outbound-link="https://www.tandfonline.com/doi/full/10.1080/15502783.2025.2586523#abstract" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Journal of the International Society of Sports Nutrition" data-node-id="15.1" class="body-link css-1d8p8n5 emevuu60"><em data-node-id="15.1.0">Journal of the International Society of Sports Nutrition</em></a>, this meta-analysis aimed to assess how creatine supplementation influenced modifications in body composition based on an individual's training history. "The goal of this meta-analysis is to quantitatively evaluate the effectiveness of creatine supplementation in altering body composition according to prior resistance training experience," the researchers stated.
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The analysis encompassed 61 trials, involving a total of 1,457 participants.
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<h2 title="The Results" data-anchor-id="the-results" class="body-h2 css-1gywm4a emt9r7s1">The Results</h2>
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Researchers found that combining creatine supplementation with resistance training significantly boosts body mass and fat-free mass in both trained and untrained subjects. The trained group experienced an average increase of 1.82 kg of lean mass, while untrained participants gained 1.23 kg, noting that the mean study duration for the trained group was 6.1 weeks, compared to 13.3 weeks for the untrained group.
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Despite this, the study revealed that the 0.59 kg difference in lean mass gains between the two groups is statistically insignificant. Researchers theorize that while there's a lack of studies directly measuring water and muscle mass contributions, trained individuals may use creatine more effectively for muscle development, leading to superior gains.
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The observed increases in fat-free mass among untrained individuals are largely due to <a href="https://www.menshealth.com/uk/nutrition/a65216234/creatine-weight-gain-explained/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/uk/nutrition/a65216234/creatine-weight-gain-explained/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="water retention" data-node-id="34.1" class="body-link css-1d8p8n5 emevuu60">water retention</a> rather than actual <a href="https://www.menshealth.com/uk/building-muscle/a37009576/hypertrophy/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/uk/building-muscle/a37009576/hypertrophy/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="muscle hypertrophy" data-node-id="34.3" class="body-link css-1d8p8n5 emevuu60">muscle hypertrophy</a>. Creatine alone cannot create significant muscle growth without the stimulus of resistance training. However, it's worth noting that trained individuals tend to possess more muscle mass, enhancing their ability to absorb and retain more water through creatine supplementation. Therefore, the observed 0.59 kg variation in fat-free mass gains may not solely stem from increased muscle.
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Overall, the benefits of creatine supplementation are favorable for both groups. "These gains are significant for improving muscle strength, power output, and metabolic health, especially in athletic individuals and those aiming to enhance their body composition," the researchers emphasized.
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<h2 title="What Does This Mean for Us? " data-anchor-id="what-does-this-mean-for-us" class="body-h2 css-1gywm4a emt9r7s1">What Does This Mean for Us? </h2>
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For those aiming to boost their strength and muscle mass, creatine is an excellent and accessible option to help accomplish these objectives. A daily supplementation of 5g – or preferably <a href="https://www.menshealth.com/uk/nutrition/a69055830/creatine-dose-new-research/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/uk/nutrition/a69055830/creatine-dose-new-research/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="more" data-node-id="54.1" class="body-link css-1d8p8n5 emevuu60">a bit more</a> – can yield measurable results.
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If you're new to resistance training and want to build strength, creatine can facilitate faster progress. On the other hand, if you're an experienced lifter who has yet to embrace creatine, now might be the perfect time to incorporate it; it could help you overcome a plateau or enhance your overall physique.
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<p>Ryan is a Senior Writer at <em>Men’s Health</em> <em>UK</em>, with a deep interest in storytelling related to health and fitness. He graduated from Cardiff University in 2020, obtaining his NCTJ qualification. Ryan began his career as a Trainee News Writer for sports publications like <em>Golf Monthly</em> and <em>Cycling Weekly</em>, progressing to become a Staff Writer and eventual Senior Writer for <em>FourFourTwo</em>.</p>
<p>During his tenure, he wrote news for the website and features for the magazine while interviewing notable figures such as Les Ferdinand and Antonio Rudiger. One memorable moment was interviewing Plymouth Argyle’s manager during their League One triumph in 2023.</p>
<p>A passionate footballer in his youth, Ryan played until he was 16 and later represented the Northern Ireland national futsal team eight times, scoring against England and Scotland. Now, he enjoys a mix of weightlifting and running, achieving a marathon best of 3:31:49 in April 2025, albeit missing the coveted sub-3:30 time.</p>
<p>Connect with Ryan on Instagram <a href="https://www.instagram.com/ryan.dabbs/?hl=en" title="https://www.instagram.com/ryan.dabbs/?hl=en"></a> or on X <a href="https://x.com/ryandabbs_" title="https://x.com/ryandabbs_"></a>.</p>
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