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Creatine boosts strength performance

Creatine is the most widely used supplement to increase strength performance. Because a recent meta-analysis on creatine focused specifically on strength performance in leg muscles, researchers decided to evaluate creatine supplementation and upper limb strength performance.

The researchers performed a meta-analysis that looked at 1,138 people across 53 randomized, placebo-controlled trials that measured upper body strength performance in exercises shorter than 3 minutes in duration.

From the results, they concluded that creatine supplementation is effective in upper limb strength performance, regardless of population characteristics (age, sex, training status) and training protocols (as long as the exercise is less than 3 minutes).

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