Creatine Built Muscle in Midlife Adults Even Without a Single Workout
Graded Moderate — double-blind randomized trial in 64 sedentary adults aged 45 to 65 over 12 weeks, though the sample was small and the cognitive and biomarker findings were exploratory.
- Design
- Randomized Controlled Trial
- Participants
- 64
- Duration
- —
- Funding
- —
This study suggests creatine may help midlife adults hold onto muscle, with or without training.
Adults aged 45 to 65 took 10 grams of creatine daily for 12 weeks, either alone or alongside exercise and a weight-loss diet. Even the group that didn't train gained lean tissue, strength, and muscular endurance, plus small improvements in blood lipids, HbA1c, and some memory tests. Those who also exercised and dieted lost more body fat on top of that. The cognitive and blood marker results are early and the researchers call them exploratory.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.
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