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A new study suggests that this supplement could help you build muscle in midlife-without hitting the gym
Fit&Well • • health
Key Points:
- A 12-week clinical trial from Texas A&M found that middle-aged adults (45-65) who supplemented with 10g of creatine daily gained muscle mass and strength, even without engaging in strength training.
- Participants taking creatine gained lean mass (non-exercisers about 2.4lb, exercisers 2.8lb) and showed improvements in leg press, bench press strength, and muscular endurance, with exercisers experiencing greater strength gains.
- The study highlights creatine’s potential to counteract natural muscle decline in midlife, which can help maintain calorie expenditure and reduce injury risk.
- Beyond physical benefits, creatine may also support cognitive function, with some evidence suggesting improvements in memory and processing speed, prompting calls for further research in older adults and those with cognitive impairments.
- Anecdotal reports suggest creatine can boost brain energy and mood, though individual experiences vary; ongoing personal use by the article’s author is noted but inconclusive due to external factors.
