A recent study in the Journal of the International Society of Sports Nutrition suggests that daily creatine supplementation benefits middle-aged and older adults. Conducted at Texas A&M University’s Exercise & Sport Nutrition Lab, the 12-week study assessed 64 adults aged 45 to 65. The findings indicate creatine may preserve lean muscle mass, increase strength, and support cognitive function, regardless of exercise.
Study Methodology
The participants were divided into two groups: non-exercise and exercise-plus-diet. They received either 10 grams of creatine monohydrate daily or a placebo. According to the Cleveland Clinic, creatine aids in regenerating adenosine triphosphate (ATP), crucial for muscle and brain cellular activity. Creatine monohydrate, a dietary supplement, boosts quick energy production in muscles during strength training.
The Impact of Sarcopenia
Aging adults typically face muscle loss and strength reduction, a condition called sarcopenia. While dieting can worsen this, the study found creatine helpful in countering muscle loss. It supported muscle mass retention and strength gains even for those who didn’t exercise.
Creatine’s Physical and Cognitive Benefits
Adding creatine to an exercise and dietary plan improved body fat percentage reductions, preserved lean body mass, and increased muscular strength more effectively than placebo. Participants who did not exercise also saw gains in lean tissue mass and muscle endurance. Creatine’s benefits extended to cognitive areas, bolstering memory and processing in certain tests.
“The fact that you can increase lean muscle mass even without exercise is remarkable, especially as we age,” said New York-based fitness coach Jacob Zemer.
Zemer explained that creatine appears to build real muscle tissue that adds strength beyond mere water retention in muscle cells. Despite these advantages, he emphasized creatine as a supplement to, not a replacement for, regular exercise.
Considerations for Creatine Supplementation
Creatine supplements, used in dosages of around 10 grams in the study, should be taken consistently. Zemer advises consulting with healthcare professionals before starting any supplement. Some creatine users might experience bloating or stomach discomfort, though it is generally safe for healthy adults.
The researchers noted some limitations, including participants’ choice of group (exercise or non-exercise) and the short 12-week study duration. Such factors mean long-term effects and applicability to those with serious conditions remain uncertain.
Creatine dosage recommendations are typically 3 grams for women and 5 grams for men, but consistency of intake is more vital than timing. Always speak with a healthcare provider if you have chronic conditions like kidney disease before starting creatine.
Khloe Quill covers lifestyle stories, focusing on health, travel, and dining for Fox News Digital.
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