Peer-reviewed study
Creatine supports lifting, it does not replace it
Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis
Source details
PubMed-linked study details.
- Authors
- Chilibeck et al.
- Journal
- Open Access Journal of Sports Medicine. 2017.
- Identifiers
- PMID 29138605 · DOI 10.2147/OAJSM.S123529
Honest limits
What this study does not prove.
This evidence applies to supplement use in generally healthy adults. Kidney disease, medication concerns, and other medical questions belong with a clinician.
Kris's practical takeaway
Here's what to do with it.
Creatine is worth discussing for adults who lift, but the supplement sits behind the actual training, protein, and recovery stack.
Ways to use it
Safe ways to apply it.
The boring supplement that actually has research
Creatine plus lifting, not creatine instead of lifting
After 30, support the training signal
Related questions
Questions this research helps answer.
Creatine and brain health answer
Does creatine help brain health as you age?
Creatine is interesting for healthy-aging research, but it is not a brain-health shortcut. It makes the most sense behind consistent resistance training, sleep, nutrition, and recovery.
Creatine and aging answer
Should men over 30 take creatine?
Creatine is one of the more defensible supplements for trained adults, but it is still support, not the plan. The useful hierarchy is resistance training, protein, sleep, then creatine if it fits health context and consistency.
Creatine and training answer
Does creatine work without lifting?
For muscle and physique goals, creatine works best as support for resistance training. It may change water storage and help performance, but it is not a stand-alone muscle-building plan if you are not lifting.
Creatine and lifting answer
Do creatine and lifting change body composition?
Creatine can support resistance-training outcomes for strength and lean mass, but it works as support for training, not as a replacement for training. The boring interpretation is the useful one.
Related guides and studies
Keep learning about anti-aging.
FAQ
Quick questions
What is the practical takeaway from this study?
Creatine is worth discussing for adults who lift, but the supplement sits behind the actual training, protein, and recovery stack.
What does this study not prove?
This evidence applies to supplement use in generally healthy adults. Kidney disease, medication concerns, and other medical questions belong with a clinician.
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