Creatine Supplementation Shows Promise for Muscle and Strength Retention in Middle-Aged Adults
A 12-week study involving 64 healthy adults aged 45 to 65 investigated the effects of creatine monohydrate supplementation on body composition and strength. Participants were divided into groups receiving either 10 grams of creatine monohydrate or a placebo daily, with some also engaging in an exercise-and-calorie-deficit program. The study found that creatine users in the non-exercise group gained approximately 2.4 pounds of lean tissue and improved leg press and bench press strength. The most significant benefits were observed in participants who combined creatine with aerobic and resistance exercise three times weekly and a modest calorie deficit, gaining nearly three pounds of lean tissue while losing fat mass. This research suggests that creatine's benefits may extend beyond athletes, offering a strategy for preserving lean tissue as individuals age, even for those not participating in structured training programs, according to ProHealth.com.
