Sam's News — diet-exercise — 2026-10-07

Diet & Exercise

6 Creatine supplementation increases lean muscle and strength in middle-aged adults even without exercise

A 12-week study of adults ages 45–65 found that creatine monohydrate supplementation (10 grams daily) increased lean tissue and strength gains independent of exercise. When combined with resistance training and a calorie-reduced diet, creatine produced significantly greater strength improvements and fat loss while preserving muscle.

• Non-exercise group taking creatine gained ~2.4 pounds of lean tissue over 12 weeks
• Creatine + exercise group showed greater leg press and bench press strength gains than exercise alone
• Creatine + exercise + calorie deficit added ~3 pounds lean tissue while reducing body fat percentage
• Study involved 64 healthy adults ages 45–65 over 12 weeks
• Published in Journal of the International Society of Sports Nutrition; led by Dr. Richard Kreider at Texas A&M

Sources: ScienceDaily AI Web Searched