Creatine may help build muscle even without exercise, researchers find

Researchers tested whether creatine supplementation can preserve or build muscle in middle-aged adults even without a structured workout. In a 12-week trial of 64 healthy participants aged 45-65, volunteers self-selected into either a combined exercise-and-calorie-reduction program or a non-exercise group, then were randomized to 10 g/day creatine monohydrate or placebo. Those taking creatine without structured exercise gained roughly 2.4 pounds of lean tissue and improved leg-press and bench-press strength. Participants who combined creatine with thrice-weekly resistance and aerobic training saw even larger strength gains and longer time-to-exhaustion; creatine did not enhance aerobic capacity beyond the benefits of exercise alone.

Adding creatine to the diet-plus-exercise arm also drove favorable body-composition changes during weight loss: creatine users added nearly three pounds of lean mass while reducing fat mass and body-fat percentage more than exercise and dieting with placebo. The trial, led by a long-standing creatine researcher and published in the Journal of the International Society of Sports Nutrition, reinforces creatine’s potential as a practical, well-studied supplement for muscle maintenance in midlife. Investigators note typical diets provide far less creatine than a 10 g supplement and cite prior reviews showing no increase in reported side-effect rates versus placebo. The study was funded by the WoodNext Foundation.