Claim deep dive·Strong evidence·Updated July 13, 2026
Evidence review: Creatine increases lean body mass and strength
One of the most reproducible findings in sports nutrition: about 1 to 2 kg lean mass and meaningful strength gains over 4 to 12 weeks when paired with resistance training.
The bottom line.
The strongest studies.
Sorted by study tier (meta-analyses first, then RCTs, then reviews) and recency. Every entry links to PubMed by PMID, and every citation on this page points here.
Meta-analyses & systematic reviews
4- 1The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysisSource linkedPMIDBurke R et al. · J Strength Cond Res · 2024
Creatine plus resistance training increased lean body mass by 1.14 kg and reduced body fat percentage by 0.88% versus resistance training alone.
- 2Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.Source linkedPMIDProkopidis K, Giannos P, Triantafyllidis KK et al. · Nutrition Reviews · 2023
Creatine enhances memory performance, especially in older adults
- 3Influence 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 trialsSource linkedPMIDDelpino FM, Figueiredo LM, Forbes SC et al. · Nutrition (Burbank, Los Angeles County, Calif.) · 2022
- 4Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trialsSource linkedPMIDJiaming Y, Rahimi MH · Journal of food biochemistry · 2021
Reviews & position papers
1- 5International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicineSource linkedPMIDKreider RB et al. · J Int Soc Sports Nutr · 2017
Short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated; creatine can improve exercise performance and may have neuroprotective benefits.
What pushes back.
Caveats, null findings, and methodological limits that hold the tier where it is.
What the evidence supports.
What we recommend
3 to 5 g creatine monohydrate daily, every day. Timing does not matter. No loading phase needed. Plain monohydrate; ignore the proprietary forms. 1,2
Tier criteria: /methodology/evidence-tiers. Sourcing standards: /methodology/interactions.
Common questions.
Quick answers drawn from the verdict, evidence, and recommendation above.
Does the evidence support the claim that creatine increases lean body mass and strength?
One of the most reproducible findings in sports nutrition: about 1 to 2 kg lean mass and meaningful strength gains over 4 to 12 weeks when paired with resistance training.
How strong is the evidence behind Creatine and Creatine Monohydrate for this claim?
NutriStack rates this as Strong evidence, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
What contrary evidence or caveats apply?
Without resistance training, gains are minimal. Some individuals are non-responders (low baseline muscle creatine saturation).
What does NutriStack recommend?
3 to 5 g creatine monohydrate daily, every day. Timing does not matter. No loading phase needed. Plain monohydrate; ignore the proprietary forms.
Selected claims, opened up
This is how NutriStack presents an evidence review.
Each published claim review shows its verdict, attached studies, contrary evidence, dose context, and limits. Coverage is selective rather than a claim that every database assertion has received the same review.