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18.10.2023

This is the effect of creatine supplementation on body fat

The effect of the combination of strength training and creatine supplementation on the amount of body fat is zero.

Study
Darren Candow, a renowned kinesiologist at the University of Regina in Canada, tracked and analyzed 12 previously published studies in which researchers had subjects weight train and supplement with creatine. In the studies, the subjects were younger than 50.

The studies lasted 4-14 weeks and the subjects trained 2-4 times a week. The creatine doses studied ranged from 7-30 grams per day.

Candow then discovered the effect of the combination of strength training and creatine supplementation on the composition of the body - and especially on body fat.

Results
Creatine supplementation had no effect on fat mass. But because creatine supplementation increases muscle mass, creatine reduces fat percentage. However, the latter effect is not overwhelmingly large. The researchers found that supplementation with creatine reduced the fat percentage by 1.2 percent.

Click on the figures below for a larger version.

Source:
Nutrients. October 2023;15(20):4343.

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