New research suggests that creatine may help adults aged 45 to 65 build muscle and improve strength, even if they do not follow a regular exercise programme.
The study, conducted by Texas A&M University in the United States, involved 64 healthy adults.
Participants were divided into groups based on whether or not they followed an exercise and weight-loss programme.
They were also randomly given either 10g of creatine monohydrate or a placebo every day for 12 weeks.
The exercise programme included strength training and aerobic exercise three times a week.
Participants also followed a diet designed to create a small calorie deficit, which means eating slightly fewer calories than the body uses.
Those who took creatine while following the exercise and weight-loss programme gained nearly 3lb (1.4kg) of lean tissue.
In comparison, people who followed the same programme, but took a placebo, saw little change in their lean tissue.
In addition, participants who took creatine had a greater reduction in their body fat percentage than those who took the placebo.
The study, published in the Journal of the International Society of Sports Nutrition, also found that people did not necessarily need a structured exercise programme to see some benefits from creatine.
Among the participants who did not join the exercise programme, those taking creatine gained about 2.4lb (1.1kg) of lean tissue over 12 weeks.
They also became stronger in leg press and bench press exercises.
However, the combination of creatine and exercise led to greater improvements in leg press and bench press strength.
Participants also improved their time-to-exhaustion, meaning they were able to exercise for longer before becoming too tired to continue.
“These findings may have important implications for middle-aged and older individuals seeking to reduce body fat while maintaining muscle mass and cognitive function,” the study authors wrote.
However, creatine did not appear to provide additional benefits for aerobic fitness.
Taken as a metabolism pick-up by athletes and bodybuilders, creatine has seen increasing uptake outside of gyms of late, as awareness grows of its potential as an anti-inflammatory, and even as a cognitive aid.
Creatine as a supplement is best known for its promise of bigger muscles and more power in the gym.
The supplement is a staple on pharmacy shelves next to protein powders, with fitness influencers on social media swearing by it.
The body naturally produces creatine in the liver, kidneys and pancreas from various amino acids.
It plays a central role in energy metabolism, particularly when the body needs a large amount of energy in a short time, e.g. in the gym when lifting a heavy weight several times.
Supplementing with creatine can therefore increase strength performance.
This applies particularly to explosive strength training workouts, where the exercises demand maximum force in the shortest possible time. – dpa
