Creatine improves strength and lean mass in middle age
A 12-week trial found bigger benefits when supplementation accompanied exercise and a calorie deficit.
Middle-aged adults using creatine became stronger and added fat-free tissue over 12 weeks, including those who skipped an organized fitness plan. The trial included 64 healthy people between 45 and 65. Within their chosen study track, they were randomly given a daily placebo or 10 grams of creatine monohydrate. Among non-exercisers, the creatine group added about 2.4 pounds of lean tissue and improved on bench press and leg press tests.
Participants who selected the fitness and weight-loss track did strength training and aerobic activity three days each week while eating at a modest calorie deficit. Creatine users made larger improvements in both strength tests and continued longer during an endurance assessment. However, the supplement provided no added improvement in aerobic capacity beyond exercise itself.
Lean tissue rose by nearly three pounds among exercisers using creatine. Their fat mass also decreased, and their body-fat percentage fell more than it did with the same diet and workouts plus a placebo. A separate 2025 review led by the research team examined 685 clinical trials and found similar reported side-effect rates for creatine and placebo recipients.
- Dr. Richard Kreider of Texas A&M led the study.
- Creatine also occurs naturally in the body, meat and fish.
- WoodNext Foundation funding came through the Texas A&M Foundation.
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