What evidence is there that creatine increases muscle mass?
A meta-analysis published in 2003 in the International Journal of Sport Nutrition and Exercise Metabolism extensively reviewed the available research on the effect of creatine on body composition and athletic performance. It pooled the results of 100 randomized, blinded, placebo-controlled trials published in peer reviewed journals. About 80% of these studies measured the effects of short-term supplementation only (a single loading phase), while the others measured the effects of loading followed by a maintenance phase. Much of the data in the following sections is derived from this meta-analysis. According to the meta-analysis, creatine supplementation was associated with an increase in lean body mass from baseline of 1.6% compared to placebo and an increase in total body weight of 0.9% compared to placebo. In a 180 lb. human, this would be a gain of 2.9 lbs. of muscle and 1.6 lbs. of total weight respectively. Since most of the studies consisted solely of a loading phase, this consti
