The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis
Research snapshot:
2023 meta-analysis finds creatine with resistance training modestly enhances muscle hypertrophy in younger adults.
2023 |
Meta-analysis |
Creatine |
Muscle Growth |
Overview.
This study concludes that creatine supplementation combined with resistance training promotes a small increase in skeletal muscle hypertrophy, particularly in younger adults, although the practical significance of this effect is modest.
Background.
A team of researchers associated with CUNY Lehman College, California State University, Northridge, University of Regina, Brandon University, and Robert Gordon University conducted this study, which was published in the journal Nutrients.
Objectives.
The primary aim of this systematic review with meta-analysis was to investigate the combined effects of creatine supplementation and resistance training (RT) on regional changes in muscle mass, using direct imaging measures of hypertrophy. The study sought to determine the impact of creatine supplementation on muscle thickness and cross-sectional area in various body regions, and to analyze the moderating effects of age and study duration.
Study design.
This meta-analysis included 10 studies with a total of 44 outcomes, involving healthy adults aged 18 and older. Studies had to have a duration of at least 6 weeks, employ resistance training protocols, and report changes in muscle hypertrophy using validated imaging modalities such as MRI, CT, or ultrasound. The studies were selected from databases including PubMed, Scopus, and Web of Science.
Results.
The meta-analysis found a small but significant effect favoring creatine supplementation when combined with RT, with a pooled mean estimate of 0.11 (95% CrI: −0.02 to 0.25). Subanalyses revealed similar small benefits for creatine supplementation on muscle thickness in both upper and lower body musculature. Younger adults showed a greater hypertrophic benefit compared to older adults, though the magnitude of this difference was modest.
Conclusions.
The study concludes that creatine supplementation enhances regional skeletal muscle hypertrophy when combined with structured RT, with a slightly greater effect in younger adults. However, the practical significance of this effect is small, and further research is needed to assess individual responses and other potential factors influencing muscle hypertrophy.
Original paper.
Burke R, Piñero A, Coleman M, Mohan A, Sapuppo M, Augustin F, Aragon AA, Candow DG, Forbes SC, Swinton P, Schoenfeld BJ. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023; 15(9): 2116. doi:10.3390/nu15092116
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