Studies

Explore research connecting ingredients and health goals.

587 ingredient–goal connections

GoalReported findings
SupportiveMixedNo effectAdverseUnclassified

FitnessandCreatine

143published studies

Supportive

The available research supports creatine for strength and power development, especially when supplementation accompanies resistance training or repeated high-intensity efforts. It increases muscle creatine stores and helps replenish energy for demanding activity. Trials and reviews also support gains in lean mass, although some increases in measured mass include water. Benefits are not universal across exercises or individuals, and some training studies show no added improvement.

Creatine’s fitness benefits are less clear for sustained aerobic exercise. Pooled evidence includes no reliable improvement in endurance performance and smaller gains in maximal oxygen uptake with creatine than with placebo. These findings concern specific aerobic measures and do not negate its strength and power benefits.

Research includes younger and older adults and both sexes, but results vary across these groups and training programs. Body mass can rise, which may be relevant where weight affects performance. The evidence therefore supports creatine for particular training goals more strongly than for every aspect of fitness.

143 linked studies · 26 sampled for detail · Sep 27, 2026

Study types

  • Randomized trial66
  • Narrative review38
  • Meta-analysis16
  • Clinical trial11
  • Systematic review7
  • Guideline / consensus2
  • Non-randomized trial2
  • Scoping review1

Published by year

  • 50Earlier
  • 22010
  • 62011
  • 22012
  • 22013
  • 42014
  • 12015
  • 22016
  • 82017
  • 12018
  • 22019
  • 22020
  • 42021
  • 22022
  • 92023
  • 82024
  • 222025
  • 162026

Findings over time

Numbers above bars show study counts. Earlier groups years before 2010.

202616 studies

  • Supportive10
  • Mixed6
  • No effect0
  • Adverse0
  • Unclassified0

Population over time

Reported participants by publication year. Select a year to see the total and reporting coverage.

— Participant count not reported. Earlier groups years before 2010.

20263,104 reported participants

Counts reported by 11 of 16 studies. 5 without a reported count.

Totals sum reported counts across studies and reviews; participants may overlap between sources.

Explore this goal

Showing 5 top-ranked studies for Creatine and Fitness.

Top studies

Creatine · FitnessHighest ranked first
  1. Creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006.
    2026Guideline / consensus

    EFSA journal. European Food Safety Authority

    Finding The evidence supported creatine at at least 3 g/day combined with moderate resistance training three times weekly for several weeks in adults over 55, but not a schedule limited to training days.

    SupportiveView source for Creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. (opens in a new tab)
  2. Effect of creatine and weight training on muscle creatine and performance in vegetarians.
    2004Randomized trial42 participants

    Medicine and science in sports and exercise

    Finding Creatine recipients had greater increases than placebo recipients in phosphocreatine, total creatine, bench-press strength, isokinetic work, Type II fiber area, and lean tissue.

    SupportiveView source for Effect of creatine and weight training on muscle creatine and performance in vegetarians. (opens in a new tab)
  3. Long-term creatine intake is beneficial to muscle performance during resistance training.
    1998Randomized trial19 participants

    Journal of applied physiology (Bethesda, Md. : 1985)

    Finding Four days of 20 g/day creatine increased muscle phosphocreatine by 6%, and this increase was maintained during training with 5 g/day.

    SupportiveView source for Long-term creatine intake is beneficial to muscle performance during resistance training. (opens in a new tab)
  4. Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial.
    2025Randomized trial48 participants

    International journal of sports physiology and performance

    Finding All training groups, including creatine and placebo, significantly improved physical and physiological performance over four weeks.

    SupportiveView source for Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial. (opens in a new tab)
  5. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials.
    2021Systematic review17 studies reviewed

    Journal of geriatric physical therapy (2001)

    Finding The review suggests older-adult strength, functional-capacity, and lean-mass benefits would require daily low-dose creatine plus at least 12 weeks of resistance training.

    SupportiveView source for The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. (opens in a new tab)

Counts reflect published studies in our database, not the strength of a benefit. A study may appear in more than one connection.