Creatine may preserve muscle during weight loss while boosting strength
Creatine has become one of the most talked-about supplements for building muscle, boosting performance and supporting healthy aging. New research from Texas A&M University suggests its potential benefits may be especially relevant as maintaining muscle becomes more important with age.
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In a 12-week study published in the Journal of the International Society of Sports Nutrition , researchers found adults ages 45–65 who took creatine gained lean tissue and strength, even without participating in a structured exercise program. Those who combined creatine with exercise saw greater gains.
The findings add to growing interest in creatine beyond its familiar role as a supplement popular with athletes, including its potential role in supporting muscle health as people get older.
The study's principal investigator, Dr. Richard Kreider, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M, has studied creatine for more than 30 years. The naturally occurring compound helps replenish cellular energy and has been extensively studied for its effects on exercise performance, muscle and strength. Kreider's previous research has pointed to potential benefits for health across the lifespan.
The latest study included 64 healthy adults who completed the 12-week intervention. Participants chose whether to take part in a structured exercise and diet-induced weight-loss program or remain in the non-exercise group, then were randomly assigned to take either 10 grams of creatine monohydrate or a placebo each day.