Skip to content

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

Diet & Exercise

7 Creatine supplementation helps middle-aged adults build muscle and strength even without structured exercise

A 12-week study of adults aged 45–65 found that creatine monohydrate supplementation increased lean tissue and strength gains independently of exercise, and when combined with resistance training and calorie restriction, produced greater strength improvements while preserving muscle during fat loss.

  • Creatine-only group (no exercise) gained ~2.4 pounds of lean tissue and increased leg press and bench press strength over 12 weeks
  • Exercise + creatine group experienced greater gains in leg press strength, bench press strength, and time to exhaustion compared to exercise + placebo
  • Exercise + diet + creatine group added nearly 3 pounds of lean tissue while losing fat mass; placebo group showed little change in lean tissue
  • Study involved 64 healthy adults aged 45–65 published in Journal of the International Society of Sports Nutrition

Sources: ScienceDaily AI Web Searched