Daily creatine supplementation was associated with increases in lean body mass and strength among sedentary middle-aged adults, including participants who did not change their exercise habits, according to a new study.
The 12-week trial involved 64 adults between the ages of 45 and 65. Participants received either a placebo or 10 grams of creatine per day, with neither the participants nor researchers knowing which product each person received. They were also given the option of participating in an additional diet and exercise program.
Among the 26 participants who chose not to follow the diet and exercise program, those taking creatine showed increases in lean mass and performed better on strength tests, including bench press and leg press exercises.
Participants who combined creatine with changes to their diet and physical activity experienced a greater reduction in body fat percentage, along with more pronounced improvements in strength and endurance.
Researchers from Texas A&M University said the findings could be relevant for middle-aged and older adults seeking to preserve muscle mass. The study also identified possible improvements in cognitive abilities and memory, although the researchers described those findings as exploratory and preliminary.
