Consistent creatine supplementation combined with weight training leads to greater increases in lean body mass, muscle size, and muscle performance compared to placebo.

“so usually the number on the scale barely changes after you do an intervention yeah well going going back to this loading phase and this higher dose i mean when i say higher i mean 20 grams um all these studies doing that i mean barring the brain stuff is it is it really just to like kind of get their stores saturated quickly because the study is you're not going to wait 30 days so it's really you know all these other people trying to do this loading stuff just kind of following the studies but really they don't have to do that unless they like tomorrow when i hit the gym and have that explosive power benefit or if you need a really quick effect like rehabilitation from an injury ACL surgery something where you need to rehabilitate the muscle quickly or you're an athlete the loading phase to me is not needed from a muscle perspective”

“yeah so creatine decreases body fat in combination with resistance training compared to resistance training alone correct yeah”

“so creatine decreases body fat in combination with resistance training compared to resistance training alone correct yeah now small about 1% or about .5 kg uh there's some potential mechanisms there but the thought is maybe increase in lean tissue Mass increase energy expenditure so a lot of people are very cautious they don't want to take creatine because they think it's going to increase fat Mass what the research is suggesting is increasing lean body mass Mass potentially decreasing fat Mass”

“so when we look at all the meta analysis when you compare creatine and weight training to creatine Placebo and weight training there is a greater increase in lean body mass uh muscle size as well as muscle performance”