3How effective is creatine supplementation when trying to build muscle? Body BuildingVery effective. Practically all studies show that creatine increases fat free mass at a faster rate than placebos, and some have shown that creatine may cause a loss of fat mass at the same time. In one study, participants completed an 8 week heavy resistance training program while either taking creatine or placebo. At the end, those taking creatine saw a larger increase in fat free body mass increase than those taking the placebo (4.85 lbs for creatine vs 1.32 lbs for placebo). Here's a visual representation of the results: Studies have shown that there are virtually no side effects. In one study some participants complained of "side effects such as dizziness, headache, tachycardia, heart skipping or palpitations, shortness of breath, nervousness, and blurred vision," but the number of reported side effects was similar to the number reported by those taking the placebo.@abcdefghijklmnopqrst747 views5/4/2019
