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How Much Muscle Can You Build With Creatine?

How Much Muscle Can You Build With Creatine?

It seems like theres a billion supplements, many with extravagant claims, but only a few truly deliver on their promises. Creatine stands out as one of those reliable options.

Known for its ability to boost workout performance, creatine can help you build muscle. But just how much muscle can you gain with creatine? A recent study explored this question [PMID: 39042054].

Here's the gist

The study conducted a systematic review of randomized controlled trials (RCTs) to examine the effects of creatine supplementation on body composition. It also analyzed whether factors like dosage, type of exercise, different forms of creatine, age, and gender played a role in the outcomes.

The review covered 143 studies over a decade, involving around 3,600 participants. Of these, 21 studies focused on females, 81 on males, and the rest included both genders. The quality of the studies examining body composition was rated as high.

So, what did they find?

Creatine supplementation led to an average increase in body weight by 0.86 kg (~1.9 lbs) and muscle mass by 0.82 kg (~1.8 lbs) compared to a placebo.

It also caused a slight reduction in body fat percentage (-0.28%), although there were no significant changes in overall body fat. This suggests that the reduction in body fat percentage is likely due to an increase in muscle mass rather than a decrease in fat.

In simpler terms, if you gain muscle without gaining fat, your body fat percentage decreases. For example:

Before Creatine Supplementation:

  • Body weight: 70 kg
  • Body fat: 14 kg
  • Fat-free mass: 56 kg
  • Body fat % = (14 kg / 70 kg) x 100 = 20%

After Creatine Supplementation:

  • Body weight: 72 kg (due to a 2 kg increase in FFM)
  • Body fat: 14 kg (unchanged)
  • Fat-free mass: 58 kg (increased by 2 kg)
  • BF% = (14 kg / 72 kg) x 100 = ~19%

Which type of creatine is most effective?

The study found significant muscle mass gains primarily with creatine monohydrate, especially when combined with resistance training or a mix of cardio and resistance training. While other forms of creatine showed similar results, there isn't enough evidence yet to make strong recommendations about these newer forms.

How much should you take?

A daily dose of 5 grams of creatine is enough to significantly boost muscle mass. The data suggests that while higher doses might be more effective in increasing fat-free mass (FFM), the variability at these higher doses indicates the need for further research.

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