Creatine is one of the most popular supplements in the world. It is often used to boost performance in high-intensity training, including strength training. It works by increasing energy production in muscles, which can help you lift more weight and recover faster.
Past and New Creatine Research
Past research has shown creatine increases strength and muscle mass, especially when combined with lifting heavy iron. However, much of this research has focused on older adults. A brand new study zeroed in on healthy adults under 50 to see how much of an edge, if any, creatine provides in strength gains compared to just training alone.1
Researchers reviewed 23 studies with nearly 500 participants. They found that adding creatine led to significantly greater gains in both upper and lower body strength compared to a placebo.
Results
The results? Creatine supplementation significantly improved both upper and lower body strength. The average increase was 4.43 kg in upper-body strength and a massive 11.35 kg in lower-body strength compared to a placebo.
Interestingly, the study found that males benefited more from creatine than females, with notable gains in both upper and lower body strength. That doesn’t mean that females shouldn’t take creatine; on the contrary, it’s the best supplement for everyone, but males seem to benefit a bit more.
Higher doses of creatine also seemed to lead to slightly more significant lower-body strength increases, but the researchers found that creatine was effective even without loading phases or high doses. However, taking 10 grams instead of the often recommended 3–5 grams might offer additional benefits if you’re a big guy (and it does no harm).
These findings reinforce creatine’s reputation as the number one supplement to boost muscle strength when paired with weight training. So, whether you’re training to build muscle, boost strength, or improve performance, adding 3–5 (or maybe even up to 10) grams of creatine to your routine is a good idea for everyone.
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Want to learn more about creatine? Check out any of our in-depth articles about this super supplement:
>> Creatine: Effects, Benefits and Safety
>> The Best Time to Take Creatine
>> Does Creatine Supplementation Increase Intelligence and Memory? Maybe.
>> What Happens if You Forget to Take Creatine One Day?
