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Sam's News — diet-exercise — 2026-10-06

Diet & Exercise

6 Creatine supplementation builds muscle mass in middle-aged adults even without structured exercise

A 12-week study from Texas A&M University found that middle-aged adults (45–65) taking creatine gained approximately 2.4 pounds of lean tissue and increased strength without following a structured exercise program. When combined with exercise and calorie restriction, creatine produced even greater strength gains and helped participants lose fat while building muscle.

  • Adults ages 45–65 taking 10 grams of creatine daily gained roughly 2.4 pounds of lean tissue over 12 weeks without exercise
  • Creatine combined with resistance training three times per week and calorie deficit resulted in nearly 3 pounds of lean tissue gain while losing fat mass
  • The study involved 64 healthy adults and was led by Dr. Richard Kreider at Texas A&M's Exercise and Sport Nutrition Lab
  • Creatine did not improve aerobic capacity beyond exercise alone, supporting prior evidence it supports muscular strength and power rather than endurance

Sources: ScienceDaily / Texas A&M University AI Web Searched