Futurity · Health

Creatine May Aid Muscle and Strength in Older Adults

New research suggests creatine supplementation may help adults aged 45-65 maintain lean tissue and strength, even without structured exercise.

A 12-week study found adults aged 45-65 who took creatine gained lean tissue and strength, even without exercise. Those combining creatine with exercise saw greater gains.

Creatine helps replenish cellular energy and is studied for exercise performance. This research highlights its potential for supporting muscle health as people age.

The study involved 64 adults randomly assigned to take 10g of creatine or a placebo daily. Participants could choose to exercise and diet or not.

Non-exercising creatine users gained about 2.4 lbs of lean tissue and improved strength. Exercising creatine users had greater strength gains and increased time to exhaustion.

Creatine did not enhance aerobic capacity. It primarily boosts muscular strength and power.

In the exercise and diet group, creatine users gained nearly 3 lbs of lean tissue and reduced fat mass. The placebo group showed little lean tissue change.

Creatine users had a greater reduction in body fat percentage. This may be the first study showing creatine enhances exercise/diet fat loss benefits. Extensive research shows few side effects.

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