Daily supplementation with 10 grams of creatine monohydrate increases lean muscle mass and improves muscular strength in middle-aged and older adults over a 12-week period, even without structured exercise, according to a study published in the Journal of the International Society of Sports Nutrition and reported by Fox News. To assess the impact of the substance on cognitive function and aging muscle tissue, 64 women and men between the ages of 45 and 65 were studied by researchers at Texas A&M University’s Exercise & Sport Nutrition Lab.
Texas A&M Study Evaluates 64 Participants Over 12 Weeks
The study divided participants into non-exercise and exercise-plus-diet groups. Subjects were then randomly assigned to consume either 10 grams of creatine monohydrate daily or a placebo. Participants in the exercise group followed a diet creating a modest calorie deficit and completed resistance and aerobic exercise three times a week. 64 participants finished the trial.
Creatine is a substance found naturally in the body that assists cells in the regeneration of adenosine triphosphate (ATP), which serves as the main energy source for cellular activity. As adults age, they naturally lose muscle mass and strength, a condition known as sarcopenia. While dieting can accelerate that muscle loss, the Texas A&M trial found that creatine monohydrate helped counter the effect.
Muscle and Strength Gains Without Structured Exercise
Participants who did not engage in exercise or dietary changes still saw increases in lean tissue mass, muscular strength, and endurance. These subjects improved their bench press and leg press strength without increasing physical activity. Jacob Zemer, a New York-based fitness coach not involved in the study, told Fox News Digital that “the fact that you can increase lean muscle mass even without exercise is remarkable, especially as we age.”
In participants not involved in any exercise regimen, creatine intake led to an average weight gain of about 2.4 pounds of lean mass over 12 weeks. Participants in the exercise and diet program who took creatine added nearly three pounds of lean tissue while losing fat mass, whereas placebo participants in the same program showed little change in lean tissue. The creatine group experienced a larger decrease in body fat percentage.
Creatine Enhances Memory While Study Notes Exercise Remains Primary
Beyond physical performance, the research team found that the daily dose of creatine supported improvements in select tests of memory and cognitive processing. These cognitive findings are exploratory, and researchers emphasized that supplementation enhances but does not replace the primary benefits of regular exercise. Zemer cautioned that taking creatine without exercise is not optimal or a replacement for physical activity.
The study authors noted several limitations. Participants chose whether to join the exercise or non-exercise groups before being randomly assigned to receive creatine or a placebo, which could have introduced lifestyle differences. Because the trial lasted just 12 weeks and included only healthy adults, researchers do not yet know whether the benefits are long-term or applicable to people with serious metabolic or neurological conditions. Funding for the research was provided by the WoodNext Foundation through the Texas A&M Foundation.
Frequently Asked Questions About Creatine Supplementation
How much creatine did the Texas A&M study use?
The study administered 10 grams of creatine monohydrate per day. Standard recommended minimum dosages are typically 3 grams for women and 5 grams for men.
What side effects are associated with creatine?
Creatine monohydrate has an extensive safety record in healthy individuals, though it draws water into muscle cells, so weight may go up a bit.