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Creatine helps build muscle and strength even without exercise, study shows
PhillyVoice • • health
Key Points:
- A 12-week study involving adults aged 45 to 65 found that creatine supplementation helped non-exercising participants gain about 2.4 pounds of lean muscle and improve strength in leg and bench press exercises.
- Participants who combined creatine intake with a structured exercise and diet program gained approximately 3 pounds of lean muscle, lost body fat, and showed greater strength improvements and increased resistance training endurance.
- Creatine supplementation did not enhance aerobic performance in the study participants.
- Creatine is a natural energy source produced by the body and found in some animal-based foods, but many people do not consume enough through diet alone and may use supplements to increase intake.
- While generally considered safe at doses of 3 to 5 grams daily for most adults, creatine supplements are not FDA-regulated, and individuals with certain health conditions or who are breastfeeding should consult a healthcare provider before use.
