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Creatine Study Finds Muscle Gains With and Without Exercise
Researchers studied creatine, a supplement that helps muscles store energy.
The study lasted 12 weeks and included 64 healthy adults ages 45 to 65.
Some participants took creatine, and others took a placebo.
Some also took part in exercise and a calorie-reduced diet program.
People taking creatine without structured exercise gained lean tissue and became stronger.
Those who exercised and took creatine had larger strength gains than those taking a placebo.
In the exercise and diet group, creatine users also gained lean tissue while losing fat.
The study did not find an extra improvement in aerobic capacity from creatine.
A 12-week study of 64 healthy adults ages 45 to 65 examined daily creatine use.
Participants who took 10 grams of creatine daily without structured exercise gained about 2.4 pounds of lean tissue and increased strength.
With exercise, creatine users made greater gains in leg press and bench press strength and time to exhaustion than placebo users.
In the exercise and calorie-reduced diet group, creatine users gained nearly three pounds of lean tissue while losing fat.
Creatine did not appear to improve aerobic capacity beyond exercise alone.
- Who
- 64 healthy adults ages 45 to 65; the study was led by Dr. Richard Kreider.
- What
- A 12-week study tested daily creatine monohydrate against a placebo, with some participants also following an exercise and calorie-reduced diet program.
- Where
- Texas A&M University led the study; the article does not specify where participants completed the intervention.
- When
- Over 12 weeks; the article does not provide the study dates.
- Why
- Researchers examined whether creatine could support muscle and strength gains, including among middle-aged adults and people exercising while reducing calories.
Key facts
- Study duration
- 12 weeks
- Participants
- 64 healthy adults who completed the intervention
- Participant ages
- 45 to 65
- Creatine dose
- 10 grams of creatine monohydrate daily
- Non-exercise group result
- Creatine users gained roughly 2.4 pounds of lean tissue and increased leg press and bench press strength.
- Exercise group
- Resistance and aerobic training three times per week, alongside a modest calorie deficit.
- Aerobic capacity
- Creatine did not appear to improve it beyond exercise alone.
Sources
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