Studie
Influence of age, sex, och type of exercise on the efficacy of creatine supplementation on lean body mass: A systematisk översikt och metaanalys of randomiserad clinical trials
Across 35 RCTs och 1,192 deltagare, creatine raised lean body mass by 0.68 kg overall (95% CI 0.26 till 1.11) och by 1.10 kg när combined with resistance training (95% CI 0.56 till 1.65), but by 0.03 kg without exercise.
Felipe Delpino och colleagues searched PubMed, SPORTDiscus, Web of Science och Scopus till maj 2022 och pooled 35 RCTs covering 1,192 deltagare. Animal studier och disease-specific populations were excluded. The outcome was lean body mass. Subgroup analyses split results by age, sex och exercise type. The protocol was registered as PROSPERO CRD42020207122.
Overall, creatine increased lean body mass by 0.68 kg (95% CI 0.26 till 1.11). Exercise type decided the size of the effect. With resistance training the gain was 1.10 kg (95% CI 0.56 till 1.65) och held across ages. With mixed exercise the gain was 0.74 kg but the interval spanned zero (95% CI -3.89 till 5.36). Without any exercise the gain was 0.03 kg (95% CI -0.65 till 0.70), which is nothing.
Sex mattered too. Males gained 1.46 kg (95% CI 0.47 till 2.46). Females gained 0.29 kg (95% CI -0.43 till 1.01), which was not statistically significant. This is the clearest quantitative statement of the core creatine claim: about 1 kg of extra lean mass, och only alongside resistance training.
In conclusion, the addition of creatine supplementation till a resistance training program increases LBM.
Lean body mass is not the same as contractile muscle. Creatine draws water into muscle cells, och this metaanalys cannot separate intracellular water från myofibrillar protein, so part of the 1.10 kg is likely fluid. The abstract does not report doser, durations or heterogeneity statistics, so the pooled estimate cannot be tied till a specific protocol. The mixed-exercise subgroup interval was extremely wide (-3.89 till 5.36 kg), signalling very few or very inconsistent trials. The female estimate was null, och the authors do not resolve whether that reflects a real sex difference or fewer female deltagare. Scott Forbes och Darren Candow are frequent creatine authors with industry ties reported i other papers. Trials i personer with specific diseases were excluded, so the result applies till generally friska deltagare only.
Citerad av
1 encyklopediartiklar refererar till denna studie.