Creatine May Do More Than Support Workouts
Creatine has long been associated with gym workouts, strength training and athletic performance. But a new study suggests the popular supplement may offer some benefits even to people who are not following a structured exercise routine.
What the Study Found
The 12-week study involved 64 healthy adults between 45 and 65 years old who were not meeting recommended physical activity levels before the research began.
Participants who took creatine without joining the exercise programme gained about 2.4 pounds of lean tissue over the study period. They also showed improvements in measures of strength.
Exercise Still Made a Difference
The findings do not mean that creatine can replace exercise. Participants who combined creatine with resistance and aerobic training gained roughly 3 pounds of lean tissue and experienced greater improvements in strength.
The exercise-and-creatine group also showed better performance during resistance exercise, highlighting the additional benefits of physical training.
Why Creatine May Help
Creatine is naturally produced by the body and is involved in supplying energy to muscles. Supplementation increases the amount of creatine available to muscle cells, which can help support strength and exercise capacity.
For years, research has shown its strongest muscle-building effects when creatine is combined with resistance training.
Does This Mean You Can Skip the Gym?
Not so fast. The new study is relatively small and its participants were middle-aged adults who were previously inactive. Researchers still need larger and longer studies to determine how broadly the finding applies.
A recent systematic review also found that increases in lean mass are more consistently linked to creatine when it is combined with resistance training.
Creatine Is Not a Shortcut to Fitness
The findings are interesting for people concerned about maintaining muscle as they age, but they should not be interpreted as proof that supplements can replace physical activity.
Strength training, adequate protein, good nutrition and regular movement remain important parts of maintaining muscle and physical function.
A Promising Area for Healthy Ageing
The study adds to growing interest in creatine as a potential tool for preserving lean tissue in middle age and later life. For people who are able to exercise, however, the evidence still points toward using creatine alongside not instead of regular training.