The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the evidence there is that the the creatine is essentially improving your exercise performance in that it's you can do one to two more reps or you know you're essentially the volume of training goes up because you're recycling that energy quicker. you're able to do more and that is why you then get gains in muscle mass and strength.
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Creatine supplementation may enhance resistance training adaptations.
it really seems to um maximize either the recruitment or the ability of type two muscle fibers uh and when we talk about aging unfortunately those are the ones we're losing as we get older but it really seems to work in the second third and fourth set
the individual or group can do more uh repetitions and then over time they can do a greater volume we think with weeks of training if you're doing more volume you can actually get greater physiological adaptations 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