Creatine Supplement Boosts Muscle Mass and Strength in Adults 45-65 Even Without Exercise
A 12-week study by Texas A&M researchers found that adults aged 45 to 65 who took 10 g of creatine daily increased lean mass and strength, even without a structured workout program.
Researchers at Texas A&M University conducted a 12-week randomized trial with 64 healthy adults aged 45 to 65, assigning them to daily doses of 10 g creatine monohydrate or a placebo. Subjects could opt into a structured exercise and diet program or stay inactive. In the inactive group, creatine users added roughly one kilogram of lean mass and showed stronger leg and chest press performance compared with placebo.
Those who exercised performed resistance and aerobic workouts three times weekly and experienced greater muscle gains, though creatine did not further enhance aerobic capacity. When combined with a modest calorie-deficit diet, creatine participants lost more fat while preserving or adding lean tissue, unlike placebo counterparts. The study, funded by the WoodNext Foundation via the Texas A&M Foundation, adds to evidence that creatine may support muscle health and healthy aging beyond one outlet contexts.
Why it matters
The findings suggest a simple supplement could help middle-aged adults maintain muscle and strength without intensive exercise.
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