Does creatine monohydrate increase muscle mass?
Effectiveness Rating for Creatine Monohydrate's Ability to Increase Muscle Mass
The effectiveness rating is a measure of how well creatine monohydrate is able to increase muscle mass. The overall rating for this claim is 2.5 out of 3. The research shows the supplement's ability to deliver on this particular claim is warranted. Using Creatine Monohydrate to increase muscle mass will most likely lead to positive results.
Confidence Rating for Creatine Monohydrate's Ability to Increase Muscle Mass
The confidence rating is a mesure of how valid the effectiveness rating is. This rating is based on how many studies are included in the database on this topic.
There are 12 studies in the database on creatine monohydrate; the confidence rating is 240. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating.
Creatine Monohydrate Dose to Increase Muscle Mass
| Dosage |
Frequency |
Daily Total |
Effectiveness Rating of Dosage |
| 5g |
once daily |
5g |
 |
| 6.75g |
once daily |
6.75g |
|
| 10g |
twice daily |
20g |
|
| 5g |
once daily |
5g |
|
| 15.75g |
once daily |
15.75g |
|
| 5g |
once daily |
5g |
|
| 2g |
once daily |
2g |
|
| 5.1g |
once daily |
5.1g |
 |
| 6.75g |
once daily |
6.75g |
|
| 3g |
once daily |
3g |
|
| 3g |
once daily |
3g |
|
These dosages are based on body weight. The default value is 150 pounds. Enter your weight and click update to get appropriate dosages for your own body weight.
References
| Title of Study |
| Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy |
| The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength |
| Effects of creatine on isometric bench-press performance in resistance-trained humans |
| Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans |
| Effects of creatine supplementation on body composition, strength, and sprint performance |
| Combined effect of creatine monohydrate or creatine hydrochloride and caffeine supplementation in runners’performance and body composition |
| Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults |
| A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate |
| The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations |
| Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters |
| Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females |
| The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels |
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