A team from Texas A&M has reported that taking creatine helps middle-aged adults build muscle and strength without following a set workout plan. The research, published in the Journal of the International Society of Sports Nutrition, lasted 12 weeks. It showed that participants aged 45 to 65, who took creatine, gained lean tissue and strength even when they did not exercise regularly.
Regular exercise combined with a reduced-calorie diet produced greater gains when creatine was added to the regimen. This study contributes to the expanding body of evidence on creatine as a means of preserving muscle mass as people get older.
The Study’s Design
64 healthy adults took part in the study and selected whether to join a structured exercise and diet program or remain in a non-exercise group. Inside each group, participants were randomly given either 10 grams of creatine monohydrate or a placebo on a daily basis.
Gains Without Exercise
Those who did not take part in the exercise program saw gains in lean mass among the group that took creatine, with an increase of around 2.4 pounds across the 12 weeks. Their leg press and bench press strength also went up.
There was no sign that creatine boosted aerobic capacity beyond what exercise alone provided. Earlier research has found that creatine mainly helps muscular strength and power rather than aerobic fitness.
Building Muscle While Losing Fat
The people taking part in the exercise sessions were placed on a regimen that produced a small reduction in their daily calorie intake. By the end of the study period, which lasted for 12 weeks, the participants who also consumed creatine had gained almost three pounds of lean tissue while reducing their body fat.
While those on a similar exercise and diet regimen who took a placebo showed almost no change in lean tissue, the creatine group saw a greater decline in body fat percentage.
The scientists say their work marks the first time a study has shown that combining creatine with an exercise and diet regimen cuts body fat percentage more than exercise and diet alone.
Creatine Throughout Life
Decades of research have built a foundation for understanding creatine beyond its role in athletic performance. The compound occurs naturally within the body, where it helps restore cellular energy. It can also be found in foods such as meat and fish.
Kreider says that getting enough through food alone is difficult for many people. He estimates that achieving a daily intake of 10 grams would take roughly five to ten pounds of meat or fish per day, eaten just from meals.
Supplements are a more practical and less costly option.
Safety Data
A review by Kreider and colleagues examined data from 685 clinical trials and found no significant difference in reported side-effect rates between people taking creatine and those receiving a placebo. The analysis is a 2025.
Who Led the Study
Professor Richard Kreider led the study. He directs the Exercise and Sport Nutrition Lab at Texas A&M and has spent more than three decades researching creatine.
In his earlier work, he proposed that creatine could provide health advantages across the lifespan, including possible help for older adults who experience reductions in muscle mass and cognitive function as they age.
Funding
Funding for the research came from the WoodNext Foundation via the Texas A&M Foundation.
What This Means
A study indicates that creatine might serve as a helpful supplement for adults in middle age who wish to maintain their muscle mass without engaging in a structured exercise regimen. When paired with physical activity and a diet containing fewer calories, the compound seems to deliver even more pronounced benefits.
Kreider’s larger point—that creatine makes a difference throughout life, beyond just athletic performance—is backed by the research.
| Group | Lean Tissue Gain | Strength Gain |
|---|---|---|
| Non-exercise + creatine | ~2.4 lbs | Leg press, bench press |
| Non-exercise + placebo | None reported | None reported |
| Exercise + creatine | ~3 lbs | Leg press, bench press, time to exhaustion |
| Exercise + placebo | Little change | Reported gains |
This supplement has long been among the most closely examined products for athletes and those who care about nutrition, and a fresh study now adds weight to its case for people who tend to lose muscle as they grow older.
The key point here is that creatine can contribute to muscle growth without physical activity, and pairing it with a balanced diet and modest exercise seems to produce the best results overall.
Source material: “Creatine may help build muscle even without exercise, researchers find,” ScienceDaily.
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