Sam's News — diet-exercise — 2026-09-29

Diet & Exercise

7 Creatine Supplementation Increases Strength and Muscle Mass Even Without Exercise, Study Shows

A 12-week randomized trial of 64 sedentary middle-aged adults found that creatine supplementation (10g daily) increased lean tissue mass and strength gains in participants who did not exercise, with even greater benefits when combined with exercise and diet changes. The study, published in the Journal of the International Society of Sports Nutrition, suggests creatine may help older adults maintain muscle and cognitive function.

• 64 sedentary adults aged 45–65 randomized to 10g daily creatine or placebo for 12 weeks
• Among 26 non-exercising participants, creatine increased lean tissue mass and bench press/leg press strength without resistance training
• Among 38 participants who also exercised and changed diet, creatine produced greater body fat reduction and improved muscular endurance than exercise/diet alone
• Exploratory findings suggest creatine boosted cognitive function and memory test scores in both exercising and non-exercising groups

Sources: ScienceAlert AI Web Searched