Creatine Supplementation Shows Lean Mass and Strength Gains in Sedentary Adults Without Exercise
A recent 12-week trial conducted by researchers at Texas A&M University indicates that sedentary adults aged 45 to 65 who took 10 grams of creatine monohydrate daily experienced gains in lean tissue and improved measures of strength and muscular endurance, even without participating in a structured exercise program. The study, published in the Journal of the International Society of Sports Nutrition, found that the creatine group gained approximately 1.1 kilograms (2.4 pounds) of DXA-measured lean tissue. While the study authors, including Richard Kreider, director of Texas A&M’s Exercise & Sport Nutrition Lab, emphasize that creatine does not replace exercise, the findings suggest that individuals can still derive some benefits from creatine supplementation even if they are not actively training. The trial involved 73 healthy, sedentary adults, with 64 completing the study, and participants were randomly assigned to receive either creatine monohydrate or a placebo. Creatine was administered in two 5-gram ...
