CREATINE AND MUSCLE GROWTH – WHAT DOES SCIENCE SAY?

Effects, Dosage, Supplementation and Scientific Studies on Creatine

SCIENTIFIC CONCLUSION – CREATINE AND MUSCLE GROWTH

Creatine monohydrate is one of the most extensively researched dietary supplements in strength training. Scientific research shows that creatine can improve performance during repeated bouts of short, high-intensity exercise. When combined with regular resistance training, it may also support additional improvements in muscle growth.

Regular supplementation is particularly important. For healthy adults, taking 3 to 5 grams of creatine monohydrate daily is a commonly used approach. A loading phase is not essential, and the precise timing of supplementation is of secondary importance.

However, creatine is not a substitute for training, nutrition and recovery. Individual results may vary. An initial increase in body weight caused by changes in water retention should not automatically be interpreted as newly developed muscle mass.

Conclusion: Creatine can be a useful addition to resistance training. Progressive training stimulus, appropriate nutrition and sufficient recovery remain the foundations of long-term muscle growth.

WHAT DO SCIENTIFIC STUDIES SAY ABOUT CREATINE?

1. Desai et al. (2024) – Creatine and Changes in Body Composition

A systematic review and meta-analysis examined the additional effects of creatine supplementation on changes in body composition during resistance training. The findings support a potential additional benefit of creatine for fat-free mass. However, it is important to recognise that changes in fat-free mass do not exclusively represent newly developed muscle tissue.

Study: The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition.
→ View Scientific Study (2024)

2. Kreider et al. (2017) – Effects, Dosage and Safety

The position stand published by the International Society of Sports Nutrition summarises numerous studies on creatine supplementation. It describes the effects on high-intensity exercise performance, increases in muscle creatine stores and research findings regarding the safety and tolerability of creatine monohydrate.

Publication: International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.
→ View Scientific Position Stand (2017)

3. Liu et al. (2025) – Creatine and Resistance Training in Older Adults

This systematic review and meta-analysis examined the combination of creatine supplementation and resistance training in older adults. On average, the findings showed additional improvements in leg muscle strength and lean tissue mass. However, the effects were not equally evident across all strength measurements examined.

Study: The Impact of Creatine Supplementation Associated with Resistance Training on Muscular Strength and Lean Tissue Mass in the Aged.
→ View Scientific Study (2025)

EDITORIAL INFORMATION

Published: October 2026
Editorial Team: Drachensang Academy International
Scientific Basis: Peer-reviewed publications and scientific reviews on creatine supplementation, exercise performance and muscle development.