Previous research has proven that creatine is uniquely versatile. Not only does it help college athletes and pro weightlifters build muscle mass, it also helps seniors maintain muscle and helps injured hospital patients recover faster. But a new study takes that versatility to the next level: it proves the muscle benefits occur even when exercise is not part of the regimen. The fascinating new study, published in the Journal of the International Society of Sports Nutrition, suggests creatine might be one of the most practical, low-effort wellness tools, regardless of activity level. In fact, the landmark findings have the potential to move creatine from the "bulking up" category to the "essential nutrient for everyone" category. The trial took a close look at what happens when a person introduces creatine into midlife and later life. Furthermore, the trial tested the creatine use both on its own, and combined with lifestyle changes. Study details Researchers at Texas A&M wanted to see how a daily dose of creatine monohydrate affected people roughly aged 45 to 65 The researchers recruited 64 adults and divided them into two primary groups. One group took 10 grams of creatine daily and participated in a structured exercise program; the other group took the same 10 grams daily and did not participate in an exercise program. Within each of the two groups, the researchers also randomized the subjects to receive either the creatine or a matching placebo. At the end of the 12-week trial period the researchers observed that all participants had increased their lean tissue and strength, whether following a structured exercise program or not. Not surprisingly, those who combined creatine and exercise did see a more pronounced improvement. Specific gains Participants in the creatine-only group gained about 2.4 pounds of lean tissue compared to the placebo group. The creatine group also increased both upper and lower body strength Meanwhile, when creatine was paired with a structured weight-loss diet and exercise program, the participants gained nearly 3 pounds of lean mass, showed greater reductions in body fat percentage, and experienced larger spikes in strength. Additional benefits Critically, the trial did not just track muscle gains; it also observed general health and brain function markers. The general health marker improvements included favorable shifts in blood sugar and cholesterol metrics. On the cognitive side, participants showed improvements in a comprehensive battery of computerized cognitive tests that were administered at baseline, six weeks, and 12 weeks. The testing revealed improvements in Delayed Recall & Episodic Memory as well as in Processing Speed & Reaction Time. "These findings may have important implications for middle-aged and older individuals seeking to reduce body fat while maintaining muscle mass and cognitive function," the researchers wrote in the study conclusions. - - - Primary source: Journal of the International Society of Sports Nutrition.
