What is lean body mass?
Lean body mass (LBM) refers to total body weight minus fat mass and includes muscle, body water, organs, and bone. These tissues support essential physiological functions and contribute significantly to daily energy expenditure.
Because lean tissue is more metabolically active than adipose tissue, a higher proportion of LBM is associated with:
- Improved strength and mobility
- Better bone health
- Greater long-term functional capacity
Does creatine increase lean body mass?
Creatine does not directly stimulate muscle hypertrophy; however, it may indirectly support increases in lean body mass by enhancing the capacity to perform high-intensity exercise. Over time, this can contribute to improved training quality and greater adaptation to resistance training.
Short-term increases in measured lean body mass with creatine supplementation are often attributable to increases in intracellular water, rather than true increases in muscle tissue [2],[3].
What is creatine and how does it work?
Creatine is a naturally occurring compound synthesized from three amino acids [1]. It is produced in the liver, kidneys, and pancreas, and is also obtained through dietary sources such as meat, poultry, and fish. The majority of creatine is stored in skeletal muscle [1].
Within muscle tissue, creatine is primarily stored as phosphocreatine. This system plays a critical role in rapid energy production:
- During high-intensity activity, ATP is broken down to fuel muscle contraction
- Phosphocreatine donates a phosphate group to regenerate ATP
- This allows for sustained energy availability during repeated bouts of high-intensity effort
Because intramuscular creatine stores are limited, supplementation can increase these stores and support improved performance during activities such as sprinting or resistance training.
What does the research show?
Evidence consistently demonstrates that creatine monohydrate supplementation increases intramuscular creatine stores within several days to a few weeks of consistent intake.
Some studies have observed small increases in lean body mass in the absence of resistance training; however, these changes are largely explained by fluid shifts within muscle tissue [2],[3].
When combined with resistance training, creatine may improve training performance and total workload. However, it does not appear to independently drive increases in lean body mass beyond the effects of resistance training alone in all contexts [1],[2].
Overall, the literature supports creatine as a performance-enhancing compound, with any changes in lean body mass occurring indirectly through improved training capacity and long-term adaptation [1],[2].
How should creatine be dosed?
A commonly used and effective dosing strategy is:
- 3–5 grams per day, which gradually saturates muscle creatine stores
- Alternatively, a loading phase of ~20 grams per day (divided doses) for 5-7 days may be used before a maintenance dose of 3-5 grams [1]
Both strategies are effective. Once muscle stores are saturated, higher doses do not provide additional benefit and may increase the likelihood of gastrointestinal discomfort.
Does creatine cause weight gain?
A small increase in body weight may occur early in supplementation. This is primarily due to increased intracellular water within muscle tissue, not an increase in body fat [3].
Is creatine safe?
Creatine monohydrate is one of the most extensively studied supplements in sports nutrition and is generally considered safe for healthy individuals when used as directed [3].
Individuals should consult a qualified healthcare provider prior to initiating supplementation to ensure it is appropriate for their specific health status.
Can adolescents use creatine?
Creatine use in adolescents warrants additional consideration. While research is still evolving, it may be appropriate under professional guidance.
The International Society of Sports Nutrition (ISSN) suggests consideration for adolescents who [4]:
- “Participate in structured, supervised training
- Meet overall energy and nutrient needs
- Demonstrate understanding of appropriate use, including dosing and potential side effects”
Does creatine benefit post-menopausal women?
Yes—creatine appears to benefit postmenopausal women, particularly when combined with resistance training.
Research suggests creatine can improve muscle strength and exercise performance in this population, with some studies also showing small increases in lean body mass [5]. These changes are primarily linked to improved training capacity—allowing for greater total workload—rather than creatine directly increasing muscle tissue on its own.
There is also early but growing interest in potential effects on physical function and cognitive outcomes in aging women, though this area of research is still developing [5].
Overall, creatine is best understood as a training support tool that may help preserve strength and functional capacity during aging when used alongside resistance training and adequate protein intake.
Key takeaway
Creatine is not a primary driver of muscle growth. Its role is to support high-intensity exercise performance, which may, over time, contribute to improvements in lean body mass when combined with consistent resistance training.
Disclaimer: The dietitians at LCWNS do not endorse specific supplements. Individuals should consult a qualified healthcare provider before starting any new supplement regimen to ensure safety and appropriateness.
References
- Kerksick C, Gonzalez D, Stout J, et al. The Emerging and Evolving Evidence Supporting Creatine as an Ergogenic aid: History and Applications. Journal of the International Society of Sports Nutrition. 2026;23(1). doi:https://doi.org/10.1080/15502783.2026.2646627
- Desai I, Pandit A, Smith-Ryan AE, et al. The Effect of Creatine Supplementation on Lean Body Mass with and without Resistance Training. Nutrients. 2025;17(6):1081-1081. doi:https://doi.org/10.3390/nu17061081
- Kreider RB, Gonzalez DE, Hines K, Gil A, Bonilla DA. Safety of Creatine supplementation: Analysis of the Prevalence of Reported Side Effects in Clinical Trials and Adverse Event Reports. Journal of the International Society of Sports Nutrition. 2025;22(sup1). doi:https://doi.org/10.1080/15502783.2025.2488937
- Everett S. Optimizing Performance Nutrition for Adolescent Athletes: A Review of Dietary Needs, Risks, and Practical Strategies. Nutrients. 2025;17(17):2792-2792. doi:https://doi.org/10.3390/nu17172792
- Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in Women’s health: Bridging the Gap from Menstruation through Pregnancy to Menopause. Journal of the International Society of Sports Nutrition. 2025;22(1). doi:https://doi.org/10.1080/15502783.2025.2502094
